The best healthy foods and the most powerful exercises to get rid of stubborn belly fat
Today I wanna show you a very unique way to get rid of that really stubborn belly fat. If you're female or male, we're gonna talk about the differences. I'm gonna talk about if it's better to use exercise or diet or other techniques. But for most of you watching, this is probably new information that you've never heard before. So definitely take notes. One of the things that I think is very important before you jump into solving any problem is to really understand the problem a little bit more. So when we're dealing with belly fat,We're dealing with, you know, there's different names for it. Central obesity, visceral fat, abdominal obesity. There's a lot of different names for this belly fat. And so this type of fat is very different than your superficial fat. It's called subcutaneous. That's just underneath the skin. Belly fat or visceral fat is fat that is ectopic, which means it's outside the fat cell. The fat is in the organs and it's a sp...especially in your liver. So in other words, if you have belly fat, you have liver fat, and it is essential to get rid of the fat off the liver to get rid of this midsection weight. Now there's quite a few mistakes people make when they're trying to deal with this. They're at the gym trying to do spot exercises where they're doing sit-ups and crunches for weeks, months, and they're not seeing any change. They go on a diet and many times that won't work either, unless it targets the liver. So I'll just give you a little picture of what's happening here. So we have liver that is filling up with fat. It's spilling off into the midsection around the organs in your visceral. That's all the organs in the mid part of your belly. And this is called ectopic fat. And what's really going on behind the scenes is there's this hormone called insulin. And insulin is a fat storing hormone. It also prevents you from losing your fat. So there's...a lot of insulin being pumped out by the pancreas, and then that's turning into insulin resistance, which makes it really hard to lose weight because the body is pumping out so much insulin. And that insulin communication is store fat, store fat, store fat. And then this ectopic fat basically creates insulin resistance. So it's a never ending cycle. And of course you may already know that carbohydrates and sugars and things like that.increase insulin, but also there's something called gluconeogenesis. That's where your liver is making new sugar. And if you have insulin resistance, your liver will make sugar, not even from the sugar that you eat in the diet. It can actually be converting other things to sugar. And it's kind of a double-edged sword because you have your own liver making sugar, which is then converting into more fat and making more fat. So I need to kind of explain how to correct this. There are six things we're gonna talk about.And one of the solutions is not to detoxify the liver that is not gonna work. And yes, exercise can help but not as a direct way to burn off the fat. It's more to use up the energy, also to help your stress, and also to help you sleep better. Because not only is it the carbs that raise insulin, but also the stress activates a hormone called cortisol. And cortisol is a sugar hormone, and it will release sugar
Practical Tips to Reduce Belly Fat
Fat accumulation, especially around the abdomen, is associated with an increased risk of disease. So, how can we get rid of belly and waist fat?
The harms of belly and waist fat are not limited to the lack of symmetry in the body’s appearance, but are closely linked to several diseases, such as: diabetes, heart disease, and others. Learn in this article how to get rid of belly and waist fat in order to maintain your body’s health:
Getting rid of belly and waist fat
The best way to treat obesity is to avoid getting it
Although getting rid of belly and waist fat may be difficult, doing some practices may help get rid of it, the most important of which are
1. Focus on foods containing fiber
Soluble fiber absorbs water, forming a gel-like substance that helps food stay longer in the digestive system and enhances the feeling of fullness, which reduces the amount of calories a person consumes and thus reduces belly fat.
The most important foods rich in fiber are:
Flax seeds.
Avocado.
Legumes.
Berries.
Brussels sprouts.
2. Avoid foods containing trans fats
Eating trans fats is associated with inflammation, heart disease, insulin resistance, and increased fat in the abdomen and waist area.
Margarine, spreadable foods, and canned foods usually contain trans fats, so be sure to read ingredient labels carefully and stay away from these products.
3. Exercise
Physical activity and constant movement help burn belly fat by reducing insulin levels in the body and stimulating the liver to use fat, which helps get rid of belly and waist fat, so be sure to do moderate-intensity exercises daily for 30-60 minutes Adding weightlifting exercises also helps build lean muscle mass, which helps burn calories throughout the day, even during rest periods after exercise
4. Eat foods rich in protein
Eating protein helps reduce appetite, promote satiety, raise metabolic rates, and help maintain muscle mass while losing weight.
Be sure to include a source of protein in every meal, and the most important sources of protein are:
Meat.
Fish.
Eggs.
Dairy.
5. Avoid stress and tension
Stress and tension can cause an increase in belly and waist fat by stimulating the adrenal gland to produce the hormone cortisol, which increases appetite for food and works to store fat in the body.It is important to deal with stress appropriately to avoid tension and stress. You can relax, meditate, and exercise to get rid of stress that negatively affects health.
6. Sleep for sufficient hours
In addition to the above, sleeping for sufficient hours helps reduce visceral fat, including belly and waist fat. Make sure to sleep for at least 6 hours and no more than 8 hours a day.
7. Other methods
In addition to the above, you must adhere to the following:
Do not drink alcohol.
Reduce sugar intake and drink sugar-rich drinks.
Avoid foods rich in refined carbohydrates and replace them with healthy carbohydrates.
Add apple cider vinegar to the diet.
Be sure to eat foods full of beneficial bacteria or supplements of beneficial bacteria.
Add green tea in moderate amounts to the diet.
Dangers of increased belly and waist fat
Abdominal and waist fat are present in all people, but the amount of fat varies from one person to another, and the presence of large amounts of fat poses a risk to the body.
The harms of excess belly and waist fat include an increased risk of several diseases, most notably:
High blood pressure.
Type 2 diabetes.
Heart disease.
Dementia.
Colon cancer.
Breast cancer.
Stroke.
Heart attack.
Asthma.
Causes of belly and waist fat
After learning about ways to get rid of belly and waist fat, you must learn about the causes of its formation to avoid it. Several factors may contribute to the formation of belly and waist fat, most notably:
Eating foods rich in carbohydrates and low in protein.
Smoking and drinking alcohol.
Not exercising.
Environmental and genetic factors.
Stress and not sleeping enough hours.
