So you vice asking yourself how lose belly fat Try GoSlim? Well, we have said this before and we will repeat: there is no way to choose the region when it comes to weight loss. That is, you will not lose belly, for example, without simultaneously eliminating fat from the glutes or breasts.
Still, there is some concern about losing belly measurements that goes far beyond looking good. Visceral fat - a type of fat that is found inside your abdomen and surrounds your organs - is linked to a number of terrible health problems, such as heart disease and type 2 diabetes, according to the WHO.
One way to measure is the waist-to-hip ratio (to calculate it, measure the waist and hip with a tape measure, then divide the waist circumference measurement by the hip circumference measurement, both in centimeters. The result should not greater than 0.85 cm for women and 0.90 cm for men). According to studies, numbers higher than that are linked to twice the risk of sudden death, compared with those whose relationship was within the range considered ideal.
So yes, the reasons for losing belly fat go far beyond your desire for a defined abdomen. Try these strategies to get rid of a few pounds and send that fat away!
1. Move as much as you can
Running, cycling or swimming - basically anything that improves your heart rate and makes you sweat - will help reduce visceral fat. HIIT (high intensity interval training) is a solid way to reduce fat, including belly fat. In addition, it helps to change your body composition, increasing your muscle mass.
Research points to the great benefits of HIIT fat loss. A 2017 meta-analysis in the magazineSports Medicinehe found that intense workouts, followed by periods of rest - especially during running - reduced fat, including abdominal fat.
2. Lose belly fat: eat more protein
You know that you must eat more protein to lose weight, but you may not know exactly why. Well, it actually has to do with how your body handles insulin. Naturally, the body begins to produce more insulin as you age, as muscle and fat cells stop responding properly.
This is known as insulin resistance. Basically, when your body doesn't respond well to insulin, it actually produces more of it, according to theNational Institute of Diabetes and Digestive and Kidney Diseases. And that can lead to fat storage, especially in the middle of the body. A diet without excess starch, sugars and refined flours, and rich in protein, helps to protect you against insulin resistance.
Choose cuts of lean meat, poultry and fish. An even better option: plant-based proteins like beans and lentils, which also serve healthy fiber and carbohydrates.
3. Add more (healthy) fats to your diet
Think: olive oil (unsaturated fat) instead of butter (saturated fat). In addition to raising your cholesterol levels, saturated fats also contain more visceral fat than unsaturated ones, according to a 2014 study published in the journalDiabetes.
When subjects ingested 750 more calories daily for seven weeks - in the form of palm oil (saturated) or sunflower oil (polyunsaturated) - the former gained more visceral fat, while the latter gained more muscle mass and less body fat. Polyunsaturated fats can be found in nuts, seeds and fish.
4. Lose belly fat: quality sleep
According to a 2017 study by the journal PLOS ONE, participants who slept six hours a night had a waist that was, on average, three centimeters larger than those who slept nine hours.
Maintaining a sleep schedule can also help reduce belly fat: women who wake up and go to bed every night at the same time have lower levels of body fat, according to a recent study byBrigham Young University.
And yet another study - from 2018, published in American Journal of Physiology- discovered that just one night of little sleep can interfere with your body's metabolism. So, even if you skip a night's rest during the week, the weekend won't pay off.
5. Don't skimp on fiber
In a 2012 study published in the journal Obesity, individuals who increased their intake of soluble fiber by 10 grams per day - equivalent to two small apples, a cup of peas and half a cup of beans - reduced visceral fat by 3.7% after five years. In addition, participants who were also involved in moderate physical activity had a 7.4 reduction in visceral fat over the same period of time.
6. Remember to find some balance
Losing belly fat does not mean rigid deprivation or diet. A balanced diet works much more, because it allows your body to have enough energy to do what it wants to do when managing weight. Instead of thinking about restriction, think about variety and including healthy foods.
