The strategy to combat stubborn belly Bashny.Net

The benefits of fat loss not only has aesthetic value. Abdominal fat or visceral fat around the internal organs often provokes inflammation, which in turn can damage arteries and cause liver disease, which also violates the process of Rosaline sugar and fat in the body.

Chronic inflammation caused by the accumulation of visceral fat causes many diseases associated with the metabolic syndrome. That is why the excess fat around the waist is directly related to the occurrence of diabetes type 2, heart disease, strokes and other deadly diseases.





The fight against sagging abdomen involves getting rid of excess fat as a whole. The key to this is your diet. But be careful — too strict diet contributes to the accumulation of fat and causes the body to hold it in reserve for a "rainy day". Instead of fasting, keep the following tips.

Trim or eliminate sugar, Reduce the amount of any sugar and fructose, as is refined and "natural" such as honey. Also limit the consumption of cereals and other grain products (including organic) is in the process of digestion they break down into sugar.

Completely refrain from processed fructose. This, for example, corn syrup high fructose, which is the worst from the point of view of healthy nutrition and problems with metabolism. Your body cleaves it in the same way as alcohol, in a result causing more accumulation of fat. Processed fructose is a popular ingredient in most foods and sweet drinks, and company hide it under 60 different names. The easiest way to avoid it is to eliminate from your diet all processed foods, replacing them with organic food.

People who have broken the process of insulin production (most of them obese in the abdominal area), you need to limit your intake of sugar/fructose to 15 grams per day. If your weight is normal and you have no other signs of insulin resistance, in this case, the recommended amount of sugar/fructose is about 25 grams a day.

Increase the amount of healthy fatsin Order to lose weight, actually you need to eat healthy fats — it's an unmistakable path to weight loss. Most people who are resistant to insulin, for the settlement of its level need to 50-85% of their daily calories is from healthy fats.

Will include in its menu such products:

— avocado;
— organic butter;
— dairy products;
— organic eggs;
— coconuts and coconut oil;
— nuts and natural nut butter;
— grass-fed meats;
— unsaturated fatty acids omega-3 of animal origin.

Monounsaturated fatty acids contained in nuts, olive oil and avocados, have been proven to eliminate belly unwanted fat. A study was conducted, women were asked to go to consume 1600 calories a day, with diet included a large amount of monounsaturated fatty acids. It helped lose them a third of belly fat in just a month.

Turn on intermittent fastingthe Third key to getting rid of abdominal fat and fat in General, short-term starvation. This is a very effective way to address the issue of excess weight, because the body begins to use fat (instead of sugar, as usual) as the primary fuel.

Intermittent fasting does not mean abandoning food. This means the scheduled meal in a narrow time interval during the day. Especially recommended for those who struggle with insulin resistance and overweight. For example, you can not have between 7 and 11 am — in fact, just skip the Breakfast (although not normally recommended). This daily post will force the body to break down glycogen stores and to rebuild the body in fat burning mode.

For the body fat is the fuel, slow combustion, so the energy received as a result of decomposition of lipids, will suffice for much longer, and you will not feel exhaustion, as often happens in case of refusal of sugar. Following this type of food, you will not only regulate your body's response to insulin and leptin, but also will put in order your weight and get rid of problems related to blood pressure, blood sugar, etc.

Food abdominal fat

There are a number of products that helps you lose belly fat, reduce the risk of internal inflammation and swelling, and "turn off" the genes responsible for storing fat. Eating such products, on average, in only six weeks you can lose about ten inches at the waist. The purpose of this method is to "turn off" the genes responsible for the preservation of fat that will make weight loss automatic.

First, avoid food that causes bloating. For this you need to reduce the consumption of salt, dairy products, abandon artificial sweeteners. Most people who have used this recommendation in just one week. lose up to seven inches in the waist.

Second, take care of your gut by including food "good bacteria" or probiotics. Balanced environment in the intestinal tract reduces the risk of inflammation and helps to counteract the genes responsible for storing fat.

Third, crank up your metabolism, making your main food proteins, healthy fats and fiber.

Group of products that help fight abdominal fat, include protein shakes, plant based, healthy fats, fiber, organic eggs, red fruits, olive oil, nuts and seeds, lean meats, greens, vegetables, fresh herbs and spices.

Common errorsthe Following errors can complicate or hinder your fight with belly fat. Check do you admit them, and adopt necessary measures.

 

1. Chronic stressChronic stress keeps your stress hormones in a high activity, which prevents weight loss. With the right stress cortisol levels stabiliziruemost, blood pressure drops and your health improves considerably. Managing stress should become your habit to have depression never had a chance to break into your life. There are many different methods of stress reduction: exercise, meditation, yoga, camping, music, emotional methods of freedom. The latter is a particularly effective way, which helps "reprogram" your ingrained stress response.

 2. Drinking "diet" sodais Contrary to the opinion of so-called diet soda can double the risk of obesity. Studies have shown that the use of such aeration increases the likelihood of overweight in greater extent than the use of conventional soda. If you seriously took up the fight against fat, give up all artificially sweetened drinks and drink clean water.

3. Alcohol useAny alcohol, regardless of type, will contribute to weight gain. And this is not the only negativny the effect of alcohol. For example, beer has an additional negative effect, as it increases the levels of uric acid, which leads to internal chronic inflammation and arthritis.

4. Lack of exerciseto maximize your results in weight loss enough to include in your workout some elements of HIIT training. This type of short intense exercise increases muscle mass and improves the quality of muscle fibers. Muscle tissue burns 3-5 times more energy than fat tissue.

Thus, you gain muscle, your metabolism uskoryaetsya, providing calorie burning, even while you sleep. In addition, several studies have confirmed that intense exercise with short rest periods burns more fat than long continuous training.

Combine intermittent fasting with HIIT-workouts, and you will get a powerful tool for weight loss. When you do HIIT on an empty stomach, the body burns excess fat as the main fuel. Also recommended more walking. Ideally, aim for 7000-10000 steps per day. This will not only give the necessary impetus to your metabolism, but also eliminates side effects due to prolonged sitting in place.

5. Ignoring muscle-building exercisesshould Not forget about exercises for the abs. They provide education and strengthening the abdominal muscles, which are extremely important for the entire body. Strong abdominal muscles are necessary for normal functioning of musculoskeletal system with age wear. Also, working on the abs, you will lose belly fat, because muscle growth requires a serious amount of energy.

6. Magnesium deficiencyThis mineral is needed by every organ in your body, especially the heart, kidneys, and of course, muscles. If you suffer from unexplained fatigue or weakness, arrhythmia or even muscle spasms and twitching of the eyes, the reason for this may be low levels of magnesium. Scientists have discovered that people who consume more magnesium tend to have lower blood sugar levels.

Avocado, seaweed and green leafy vegetables such as spinach and Swiss chard, are excellent sources of magnesium. To this list of products you can also add beans, nuts, pumpkin seeds, sunflower and sesame seeds.

P. S. And remember, only by changing their consumption — together we change the world! © Join us at Facebook , Vkontakte, Odnoklassniki

 

Source: fitfixed.com