Tips to lose belly fat effectively
Losing belly fat does more than make you look great—it can help you live longer. Larger waistlines are linked to a higher risk of heart disease, diabetes and even cancer.
Losing weight, especially belly fat, also improves blood vessel functioning and also improves sleep quality.
Typically, fat that accumulates in the abdomen is a sign of blood sugar imbalance, mainly due to excessive consumption of fast carbohydrates.
Consuming fast carbohydrates is much easier to take in, not because of their caloric intake, but because of their effect on blood sugar.
Sources of fast carbohydrates are sugary foods such as sweets, sweetened juices, soft drinks, many breakfast cereals and dried fruits, and refined foods such as white wheat flour pasta, white rice, semolina, couscous and many bakery products.
Fast carbohydrates have a simple structure and can be used quickly by the body for energy.
The blood contains sugar in the form of glucose.
Eating sugary or refined foods raises blood glucose levels.
To reduce this, the pancreas produces insulin, which helps glucose get to the cells where it is needed to produce energy.
Excess, however, is deposited as body fat, often in the abdomen.
Therefore, preference should be given to slow-absorbing complex carbohydrates that take longer to digest.
As a result, blood sugar levels rise more slowly and glucose is used for energy, not to build the stomach.
Slow carbohydrates are found in vegetables, most fruits (especially when eaten with skin) and whole grains, which are also much more nutritious than usual.
Regular eating is important to balance your blood sugar and reduce belly fat.
By not eating snacks or even whole meals, your blood sugar will drop too low.
This leads to fatigue, concentration problems and an irresistible feeling of hunger, which causes most of us to choose a sugary snack or junk food.
This raises the blood sugar too high again.
However, a high rise is followed by a sharp decline and a vicious circle.
Therefore, if you want to lose belly fat, aim to achieve as even blood sugar as possible.
To do this, you should give your body enough slowly absorbed carbohydrates at each meal to keep your blood sugar from falling too low or too high.
It is easiest to follow the plate rule for main meals:
- half a plate of vegetables,
- a quarter of a plate of animal or vegetable protein (meat, fish, poultry, eggs, dairy products, legumes)
- and a quarter of a plate of whole grains.
Very often the latter is left out of this trio and is eaten only with meat salad, for example.
However, whole grain products are the main source of slow carbohydrates in the plate rule, and if you give it up, your blood sugar level may drop too low for the next meal.
Place two or three snacks between the three main meals.
Make sure you do not eat for more than four hours in a row.
For snacks, eat a combination of carbohydrates and proteins, such as one medium fruit (if a banana, half) with a small handful of nuts, wholemeal bread with hummus, or a few carrots with cottage cheese.
Combining carbohydrate-rich foods with protein helps slow the absorption of carbohydrates and the rapid rise in blood sugar.
Sometimes nuts, avocado, coconut oil, cold pressed olive oil and cod liver oil are feared to be eaten due to their high caloric content.
However, each food in our body behaves in its own way, which makes it embarrassingly accurate to count calories.
The fatty acids found in the aforementioned foods are essential for the normal functioning of the body.
They are used, for example, to form tissue hormones, to ensure the function of cell membranes, the brain and eyes, and so on.
Very rarely are there anything left of them.
That is why these fats are not so easily stored as body fat.
At the same time, foods containing hydrogenated fats that contain the infamous trans fats should be left in the store.
Hydrogenated fats are usually referred to as “vegetable fats”.
Refined oils could also be abandoned due to their low nutrient content.
Animal foods contain saturated fats, which can accumulate as body fat if consumed in excess.
Therefore, consume animal foods in moderation:
- eggs up to two servings per day (one serving is a piece of card size)
- and dairy products also up to two servings per day (one serving is a glass full).
Stress not only forbids us to sin with food, but also increases fat deposition.
Relax properly and find relaxing activities to help you relieve stress.
Crushed by stress, it is very difficult to lose belly fat, even if the food is very healthy.
Be sure not to forget the workout.
Not only does this speed up your metabolism, but it can take your mind away from the worries of the day.
Instead of endless sit-ups, focus on increasing daily exercise and training your whole body.
Recommended whole body workouts:
Recommended ab workouts:
- crossover crunch,
- flutter kicks,
- heel touch.
The most effective way to lose the lose skin from your waist is to use the waist trainer. It has also the effect of posture correction.
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