Nowadays, fat around the waistline has become a very common issue that worries many people. Stomach fat is connected with high cholesterol, inflammation, heart disease, stroke, and diabetes. This type of fat is not always associated with obesity but can be dangerous.
Research claims that people with normal weight and stomach fat (men over 40 inches and women over 34 inches) have a greater risk of dying earlier than those who are obese.
However, do not worry. If you pay attention to your diet and do some exercise, you can get rid of that dangerous fat. Make sure you do not practice crash dieting, as it is not a good idea for your belly.
A healthy and safe weight loss is the best option. This means that a balanced and low-calorie diet combined with exercise can make you lose between 1/2 to 2 pounds a week.
The following tips will help you remove the excess fat and get the flat belly you always wanted.
1. Mediterranean Route to a Flat Stomach
According to a study across 10 countries in Europe, this Mediterranean diet can reduce your waistline. It consists of a large number of fruits, vegetables, legumes, nuts, cereals, seafood, and fish. It also includes a low intake of dairy products and milk, moderate consumption of alcohol, and many others.2. Bank on Foods That Can Remove Your Belly
Along with the balanced diet, some foods can help you remove excess stomach fat:- Oats: If you want to manage your body weight, the doctors recommend a bowl of oats every day. The liver-protecting and metabolic-regulating qualities of oats will provide many additional benefits for your organism. Oats will remove the excess abdominal fat and will improve liver function.
- Proteins: If compared to people with a fat-reduced diet and those who consume more protein, the latter have lost more abdominal fat than the first ones. For this purpose, consume more protein-rich food such as fish, lentils, quinoa, yogurt, and beans to remove that dangerous belly.
- Tea: This drink is not only useful because it provides your body with fluids, but it can also reduce your belly. It's the catechins, the polyphenolic compounds in tea that reduce the body weight and accumulation of fats in the abdomen and the liver. So, regular consumption of this substance can help you fight obesity.
- Tart Cherries: The anthocyanins, the substance that gives berries their blue, purple, or red color can improve the metabolism and reduce inflammation. Animal studies have shown that these cherries are connected with lower abdominal fat, hyperlipidemia, and percent of body fat.
- Yogurt: A cup of yogurt will not only satiate you but will help you lose some fat from your belly. So, those people who consume more yogurt in their diet, tend to lose more fat than lean muscle.
- Blood Oranges: Along the carotenoids, flavonoids, and vitamin C, these oranges abound in anthocyanins, which are beneficial in reducing obesity and insulin resistance. They can reduce abdominal fat by as much as 50% due to their ability to fight the accumulation of fat.
3. Try the Ayurvedic Fat Scorchers
Ayurveda claims that having food rich in fat, salt, sour and sweet food, red meat, dairy products, and sugar can cause an imbalance in the system that deals with fat. Instead of these foods, try fa-reducing herbs such as myrrh, rasna, and guggul. Also, the chitrak, black pepper, and cyperus can improve digestion and thus burn fats.4. Reduce With Exercise
Exercise is an important aspect of every diet plan for losing fat. One rule is that you should burn more calories than you eat. The beginning may not bring about immediate results, but it will help you tone your abdomen. The researchers have compared the effects of resistance exercise (push-ups), aerobic exercise (swimming, walking, dancing, playing football, etc.), and interval sprinting exercise (short interval exercises) and the last one turned out to be the most effective in reducing abdominal fat.5. Strengthen Your Core
When exercising, you strengthen your core muscles and tone your stomach. Oblique and stomach crunches, planks, and side planks tone your core muscles.6. Tone Abs With Yoga
The cobra pose in yoga as well as the bow pose will significantly help you tone your abs. Via Cure Joy
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