If you currently have a lot of fat around your waist, even if you do not have excess weight, then you should take some steps to get rid of it.
Belly fat is calculated by measuring the circumference around the waist. You can do it easily in your home with a tape measure.
If the measurement goes beyond 102 cm in the case of men, and 88 cm in the case of women, then we would be talking about abdominal obesity.
The good news is that there are proven strategies that have been shown to attack fat in the abdominal area more than in other areas of the body.
Here are 6 ways based on the evidence to get thin belly and lose belly fat.
1.- DRINKS: DO NOT EAT SUGAR AND AVOID SUGAR DRINKS
Addiction to sugar is a reality in our society, addiction suffered by children and adults.
In the last 50 years the consumption of sugar has skyrocketed, if a few decades ago we could take 3-4 kilos of sugar a year, today we can reach 40-50 kilos, this per person.
As you can see, they are incredible figures, of which we are not really aware.
Obviously this fired sugar consumption is one of the causes of the epidemic of obesity and serious diseases that we are suffering.
The food industry in a blatant way has filled a lot of the foods and products that we can find in the supermarket of added sugars, an undoubtedly unhealthy ingredient.
Studies show that it has negative effects on health.
Sugar can only be metabolized by the liver.
When you take a large amount of refined sugar, the liver is flooded with fructose, and this causes all the sugar to turn into fat.
Numerous studies have shown that excess sugar, especially when we drink it in large quantities in the form of fructose, usually accumulates in fat in the belly.
This is considered the main mechanism that causes the negative effects of sugar on our health, which makes us increase the fat of the abdomen and turning our liver into fat, causing insulin resistance and varied metabolic problems.
Liquid sugar is even worse in this regard. Our brain can not “record” liquid calories in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories.
Studies have shown us that sugary drinks are linked to a 60% higher risk of obesity in children.
A decision that can be very important in your plan to lose weight is to minimize the amount of sugar in your diet, completely eliminating sugary drinks.
This includes drinks sweetened with sugar, fruit juices, sports drinks and coffees and teas with added sugar.
This does not apply to fruit, as they are very healthy and have a lot of fiber, which mitigate the negative effects of fructose.
The amount of fructose that is obtained from the fruit is negligible compared to that which we obtain from a high-refined sugar diet.
By the way, if you want to eliminate refined sugar, it is important that you start reading the labels. Even foods marketed as healthy foods can contain large amounts of sugar.
Conclusion: The consumption of excess sugar can be the main reason to accumulate abdominal fat, especially with sugary drinks such as soft drinks and fruit juices.
EATING MORE PROTEINS CAN BE THE BEST STRATEGY TO SLIM
Protein is the most important macro nutrient when it comes to losing weight.
It is proven that protein reduces cravings by 60%, increases metabolism by 80-100 calories per day and helps eat up to 441 fewer calories each day.
If weight loss is your goal, one of the most important things you can do is add more protein to your diet.
Not only will it help you lose weight, it will also help you avoid losing weight again.
There is also evidence that protein is very effective in removing fat from the belly.
One study showed that the amount and quality of the protein consumed was inversely related to belly fat. That is, people who ate more and better protein had much less abdominal fat.
Another study in Denmark showed that the protein, especially that which is of animal origin, significantly reduces the risk of increasing belly fat over a period of 5 years.
In this study it was also found that refined carbohydrates and vegetable oils were linked to a greater amount of belly fat.
Many of the studies that confirm proteins as effective consider that this nutrient should reach 25-30% of calories. This is what you should aspire to.
So … make an effort to increase the intake of this nutrient, with protein sources such as eggs, seafood, meats, poultry and dairy products. These are the best sources of protein you can take to get it.
If you have difficulty getting enough protein through food, then you can take a quality protein supplement, this is a healthy way to increase the total amount of protein.
Additional tip: Consider cooking your food with coconut oil, some studies have shown that 30 ml (2 tablespoons) of coconut oil per day are able to reduce belly fat slightly.
Conclusion: Eating enough protein is a very effective way to lose weight. Some studies suggest that the protein is very effective against the accumulation of belly fat.