Tag: belly fat

Worried about unhealthy fat inside your belly?

This happens because of your common mistake.

If you are worried by constant weight gain or bulging belly, it may be due to your depravation of sleep.

Mayo Clinic research has shown that lack of sleep increases the amount of fat around the abdomen and waist by 9%, while visceral fat increases by 11%.

Visceral fat is the medical term for fat that accumulates in the liver and other organs of the abdomen, and can even accumulate in lean people, increasing the risk of medical problems.

Sleep deprivation is often a person’s own choice, and this trend has become quite common in modern times, with only one-third of adults in the United States not being able to get enough sleep.

Research has shown that people with sleep deprivation develop a craving for more food and the body begins to store the extra energy from food in the form of fat.

The researchers said that the results show that the shorter the duration of sleep, even if you are young, healthy and lean but take in more calories. You can increase your weight and accumulation fat inside the belly

They were alarmed to find that accumulated fat inside the skin fat moves to more dangerous areas.

The key discovery is that later extra sleep reduces calorie intake and weight loss, but also increases the accumulation of fat.

Researchers said that they did not know in the past that sleep deprivation triggers a mechanism of fat storage. 

They found that Inadequate sleep on a long-term basis can lead to obesity, coronary heart disease and metabolic disorders

The study included 12 healthy individuals with moderate body weight and was divided into 2 groups and twice part of 21-day sessions.

The first time they were allowed to sleep for a normal duration while the second time the duration of sleep was reduced, with an interval of 3 months between each session.

During this time each group was given free access to food, while their body weight and other scales were also examined after which the above results came out.

The findings were published in the medical journal Journal of the American College of Cardiology.

Earlier in September 2021, a study analyzing data from nearly 20,000 people found that sleep deprived people burn more calories than they need from food throughout the day.

Research has also shown that most people consume soft drinks and foods at night, ie stay up late and adopt behaviors that lead to obesity, such as being less physically active, more in front of the screen. Spending time, eating light things, etc.

Researchers said that now they know that sleep deprivation is linked to obesity, but they are not clear why this happens.

The results of the study were published in the medical journal of the Academy of Nutrition.

Earlier, in September 2019, a study conducted by Pennsylvania State University in the United States also revealed that a major cause of sleep deprivation can be in the form of obesity.

Research has shown that people with sleep deprivation develop a craving for more food and the body begins to store the extra energy from food in the form of fat.

According to researchers, in the past hard times it was a good mechanism for the body to store energy for difficult situations, but in today’s developed world it is not good because now people are mostly sitting while high calorie foods without any Available at low labor costs.

Advertisement

Effective weight loss: 5 rules that will help you lose weight quickly

Effective weight loss means getting rid of extra pounds quickly, in a healthy way, and without gaining them back. Follow these 5 fundamental guidelines, and you can lose up to 4 kg in a month and easily shed a few centimeters from your waist and other areas of the body.

Effective weight loss should be based primarily on a caloric deficit that is between 300 and 500 kcal, but not below our daily requirements! Adding physical activity to this and following the other rules will help us lose weight and make it fun. This information will completely change the idea that dieting means making a lot of sacrifices and going through a lot of trouble.

weight loss
Photo by The Lazy Artist Gallery on Pexels.com

5 Rules for Effective Weight Loss

Caloric deficit

A caloric deficit is the basis for effective weight loss. It should be from 300 to 500 kcal, but not less than our basic daily requirement, which is necessary for the proper functioning of the body. For slimming to be healthy and avoid the yo-yo effect, we should eat them from 1500 to 1700, but never below 1450.

Physical activity

Physical activity is essential for weight loss, as it can burn as much as 600 kcal during 2 hours of walking. We should try to move as much as possible during our daily activities, such as taking the stairs instead of the bus or car. If we add cardio training mixed with strength exercises 3-4 times a week or more, our body will be slimmer after a month.

weight loss
Photo by Andrea Piacquadio on Pexels.com

The 80:20 Rule

A healthy diet is important for many reasons, such as slowing down the metabolism and having negative health effects. It is important to provide the right amount of protein, carbohydrates, and fats, as well as minerals and vitamins, and to stick to the 80/20 rule. Ideally, 50% of each meal should be vegetables or fruit, with at least 3 out of every 4-5 meals based on fruit.

Drinking the right amount of fluids

Drinking the right amount of fluids is essential for reducing extra weight and cellulite. It is important to drink at least 2 liters of water every day, and even 3-4 liters on warmer days. One glass of water should be consumed before each meal. Lemonade without sugar, tea, or herbs is also a great option.

Regularity and perseverance

Effective slimming does not take a week or a month, but a healthy rate of weight loss is from 0.5 to a maximum of 1 kg per week, which is about 4 kg per month. To lose one kilogram, we need to burn as much as 7000 kcal, and an hour of training can help us lose from 300 to 600 kcal. The key to success is changing eating habits and finding physical activity that we enjoy, and after a few months our figure will completely change. Even if we lose 2-3 kg per month, after 3-4 months we will get rid of as much as 10 extra kilos.

Effective belly slimming

Unfortunately, losing weight only from the belly is not possible. We’ll always burn more fat throughout the entire body. It will be very challenging for us to lose belly fat if we have a tendency to store it. You will lose 2-4 kg and about 2-3 centimeters from the waist and tummy each month if you follow the above advice for effective slimming.

Why can’t you lose your belly fat?

The best way to lose abdominal fat is to eat well and exercise regularly. Here are some foods that can help you lose fat around your middle.

Eat less, exercise, and have an energy deficit to lose belly fat, but there are also foods that help burn more.

How to lose belly fat? That’s what you need to know.

Before I tell you about ab exercises, products that help you lose weight from your stomach, and how to eat for a flat stomach, you need to face a few facts: You can’t simply lose weight from your stomach.

A poor diet and lack of exercise can lead to a larger, less-firm stomach, so it is important to work on your diet and the health of your body. Sudden crunches, 6 Weider aerobic challenges, and other short bursts of exercise won’t help if you aren’t willing to work on healthy habits.

Remember that having a lot of fat around the middle is not only a problem for your looks, but also for your health. Visceral fat, which is found in the belly, is much more dangerous than fat in the thighs and buttocks.

Why can’t you lose belly fat?

Some disease entities and habits promote belly rounding and the accumulation of adipose tissue in this area. What can be the health reasons for the accumulation of fat around the abdomen?

  • Insulin resistance , pre-diabetes and other disorders of the body’s sugar metabolism.
  • Hormonal imbalances, such as PCOS (polycystic ovary syndrome) and Addison’s disease
  • Thyroid diseases are most commonly hypothyroidism, but hyperthyroidism can also occur.
  • Problems with the separation of the rectus abdominis muscle (common after pregnancy).
  • Fatty organs and liver disease.
  • Bloating and digestive problems caused by, for example, irritable bowel syndrome ( a low FODMAP diet can help here ).
  • Menopause and hormonal changes associated with it.

What are the eating and lifestyle habits that cause belly fat?

  • Constant overeating.
  • Sedentary lifestyle and lack of physical activity.
  • A diet rich in trans fatty acids .
  • Drinking alcohol frequently .
  • Abuse of sugar and all products containing it.
  • Drinking sweetened drinks , juices (even natural ones) instead of water.
  • Poor quality sleep and sleep deprivation.
  • Stress and related cortisol secretion.

Belly slimming products

Nutritionists and doctors say that 70% of weight loss comes from eating right and 30% from moving around. To get a flat stomach, you need to eat the right foods and stop doing the bad things.

Green vegetables for belly slimming

Eat your vegetables! By doing this, you will give your body a lot of fibre, which will keep you feeling full for a long time. Broccoli, green beans, and cabbage are all vegetables that you should pay special attention to.

Whole wheat bread for weight loss

Traditional bread causes the body to release cortisol and adrenaline, making it easier to store fat. It is better to switch to whole grain bread, which doesn’t rise as quickly and has fewer calories.

Healthy fats for slimming the belly

Add healthy fats to your diet to help you lose weight, such as olive oil, avocado, linseed oil, and the healthiest nuts, but keep in mind that these products have calories. Eating the right fats is a smart way to lose weight, but don’t cut out all fats.

Fish for belly slimming

Fish is a good source of protein, omega-3 fatty acids, and polyunsaturated fats, which are essential for the body’s metabolism. Salmon, tuna, sardines, trout, or mackerel are the healthiest fish to eat.

Cinnamon for belly slimming

Cinnamon extract is essential for weight loss, as it helps to keep the level of insulin steady and helps to get rid of the insulin belly. All you need is 1 teaspoon of spice a day to stop feeling hungry and lessen your desire for sweets.

Eggs for weight loss from the belly

Studies have shown that the amino acid leucine, which is found in eggs, can help people lose weight by keeping their blood sugar levels steady. The egg is also a good source of protein, calcium, folic acid, and omega-3 fatty acids. Eggs are healthy and filling, and they don’t have a lot of calories.

Celery for weight loss

Celery helps the body get rid of waste, but be careful as it is one of the vegetables most likely to be allergic to. People often drink celery juice to lose weight, but before doing so, check to see if there are any reasons why you shouldn’t.

Walnuts for slimming the belly

Added to the diet, they will help maintain the ideal weight, because they contain fats that can speed up the metabolism. However, you can’t eat them by the kilo. A handful of walnuts is 200 kcal, so try not to exceed this amount per day.

Probiotics for weight loss from the belly

Eat foods with probiotics, such as kefir, which have 8 essential exogenous amino acids that our bodies can’t make on their own and must get from food. Kefir is also full of nutrients like B vitamins, calcium, and protein, making it good for bones and digestion.

Asparagus to lose belly fat

It is a rare vegetable that has a lot of good nutrients. They have few calories, which is why people on a diet are often told to eat them. They also help you get a flat stomach because they keep you from getting gassy.

Lemons for a flat belly

They have a lot of vitamin C, which is why they help the body keep water from building up. Therefore, try to consume lukewarm water with lemon, and if possible, drink water with lemon when you are hungry. Add a little honey to lemon water if you don’t like it by itself.

Water for weight loss from the belly

Water should be drunk regularly to speed up metabolism, digest food better, and make you feel full. Use the water drinking app if you have trouble drinking enough.

%d bloggers like this: