7 Nutritional Tips to Reduce Your Waist Size and Burn Belly Fat
Fat accumulation especially around the abdomen is associated with an increased risk of disease so, how can we get rid of abdominal and waist fat?
The loss of abdominal and waist fat is not just limited to a lack of symmetry in body appearance, but is closely related to several diseases, such as: diabetes, heart disease, and other In this article learn that the abdomen and… waist fat in order to maintain the health of your body:
Get rid of belly and waist fat
Although it can be difficult to get rid of belly and waist fat, there are a few practices that can help you get rid of it, the most important of which are:
- Focus on fiber-rich foods
Soluble fiber absorbs water, forming a gel-like substance that helps food stay in the digestive tract longer and promotes a feeling of fullness, reducing the amount of calories a person consumes and this Kind of reduces belly fat.
The most important foods rich in fiber:
Flax seeds. who
Avocado.
Legumes.
Berries.
Brussels sprouts.
- Avoid foods containing trans fats.
Trans fat intake has been linked to inflammation, heart disease, insulin resistance, and increased belly and waist fat.
Margarine, spreads, and packaged foods often contain trans fats, so be sure to read ingredient labels carefully and stay away from these products.
- Physical activity
Physical activity and constant activity helps burn belly fat by lowering insulin levels in the body and stimulates the liver to use fat, which helps get rid of belly and waist fat, so 30 -Make sure you do moderate intensity exercise daily for 60 minutes.
Adding weight training also helps build lean muscle mass, which helps you burn calories throughout the day even during the post-workout rest period.
- Eat protein-rich foods
Eating protein helps reduce hunger, increases satiety, increases metabolic rate, and helps maintain muscle mass during weight loss.
Make sure to include a source of protein in every meal The most important sources of protein are:
meat.
fish.
egg.
dairy.
- Avoid stress and tension.
Stress and stress can increase belly and waist fat by stimulating the adrenal glands to produce the hormone cortisol, which increases appetite for food and acts to store fat in the body.
It is important to deal with stress appropriately to avoid stress and strain, you can relax, meditate and exercise to get rid of stress that negatively affects health.
- Get enough sleep
In addition to the above, getting enough sleep helps to reduce visceral fat, including belly and waist fat, sleeping at least 6 hours and no more than 8 hours daily. - Other methods
In addition to the above, the following must be observed:
Do not drink alcohol.
Reduce your intake of sugar and sugary drinks.
Avoid foods high in refined carbohydrates and replace them with healthy carbohydrates.
Add apple cider vinegar to your diet.
Be sure to eat foods rich in beneficial bacteria or take probiotic supplements.
Add moderate amounts of green tea to your diet.
