How to get rid of belly fat

Introduction

Getting rid of belly fat is beneficial to human health and not only from a personal aesthetic point of view. Because this avoids a person many health diseases; Because there is a strong relationship between belly fat and cardiovascular disease, diabetes, and cancer.

Gastroenterologists say that the deep inner layer of belly fat - which we cannot hold - is the cause of many diseases and health risks, because this fatty layer mainly produces hormones and other substances that can affect your health, for example it can cause these Intrinsic fat causes breast cancer.

This internal fat, which is located inside the abdominal cavity, can impair the functioning of the liver, or cause (fatty liver) disease, as well as insulin resistance, which leads to type 2 diabetes.

After this introduction, the next question arises: How do I get rid of belly fat? I will now mention the most important health steps followed to get rid of belly fat.

Steps to get rid of belly fat

Eating breakfast

I know that it may seem strange to advise someone who wants to lose weight to eat breakfast, but recent scientific studies confirm the fact that eating breakfast, especially if it is an hour after you wake up from sleep, works to maintain the insulin level in the blood, and also leads to To reduce the level of cholesterol harmful to the body, and then help you lose belly fat, so breakfast is important.
Make sure you eat breakfast at a specific time each day. If you prefer to sleep in on the weekends, eat breakfast as soon as you wake up.
Also, make sure that there is a protein component and foods that contain fiber (eggs, peanuts, fresh fruits and vegetables) in the breakfast meal, because these foods need a longer time to digest than sugary substances and carbohydrates, because this will give us a feeling of satiety in the morning.
And you should avoid foods rich in sugars, pancakes, and French toast pastries for breakfast, and if you want to eat some sugary foods, you must balance them with protein and fibrous foods.

Try to reduce stress and nervous tension

A lot of research and studies indicate that the secretion of cortisol - a substance secreted by the human body when it is stressed - has a relationship with an increase in the percentage of fat and grease in the abdomen, meaning that stress plays a role in increasing belly fat.

Guidance needed to combat stress and stress today

You must make sure to get enough sleep; Because most adults - if not all - need 7 hours of sleep every night, to practice the various activities of life well.
Make sure you find time to relax, even if it's 15 minutes during lunch. All you have to do is close both your eyes, breathe deeply and calmly, and forget about everything that concerns you.
You should keep the stress of your work out of your bedroom, and don't take any of your worries into your bedroom.

Exercising to get rid of belly fat

Always make sure to walk more than 5000 steps, as there are many studies that confirmed that people who reduced their walking from 5000 to 1500 steps, and without following a specific diet, had an increase in belly fat at a rate of up to 7% in a period of up to two weeks. It is better to walk instead of taking the car, and also use the long stairs instead of using the elevators, and if the nature of your work is office, then walk from time to time.

Make sure to eat whole grains

You should eat whole grains, such as: brown flour instead of eating white flour, as brown flour is healthy, in addition to containing fiber, which makes you feel full. There are many studies that have proven that people who eat whole grains, while eating fruits and vegetables, and drinking fat-free dairy, fat-free red meat, and white meat from chicken and fish, have lost a lot of belly fat compared to another group of people who do not adhere to so. A diet rich in whole grains leads to a change in the glucose and insulin response in the human body, and accelerates the melting of internal fat, and this is an easier way to burn internal fat. Don't eat white grains, replace white bread with wheat bread, white rice with brown rice, and so on.

Drink plenty of water to clean the body

Where doctors confirm that drinking water continuously and abundantly throughout the day helps the metabolism to be active, regardless of whether you are on a specific diet or not.

Water also helps to remove toxins from the body, cleans it, and this leads to an improvement in health in general. Drink 8 large glasses of water per day, at regular intervals, you can carry a bottle of water, where you drink whenever you feel thirsty, and when you have drunk enough water, you will notice a change in urine, as it becomes transparent, but if it is slanted to yellow, it means you need to drink more water, and be sure to limit drinking carbonated and sugary water and energy drinks.

Eat good fats, not bad fats

harmful fatsThese are saturated fats that affect the safety and health of the heart, because they raise the level of bad cholesterol in the blood, which leads to hardening of the arteries of the heart over time. Such fats are found in animal food sources such as butter, meat, obesity, and full-fat milk. , and some vegetable oils such as coconut oil, as well as hydrogenated Trans fats, which are mostly found in vegetable obesity, and manufactured materials such as biscuits, cakes, and salty toast. These fats are the most harmful to human health because they raise the level of bad cholesterol in the blood, on the other hand. Reduces good cholesterol, which is good for the safety and health of the heart and arteries.

Good fats: They are unsaturated fats, and their source is vegetable, and what distinguishes them is that they work to reduce bad cholesterol, in return they increase good cholesterol in the body, so they protect the heart. These fats are found in avocados, olive oil, sunflower oil, pistachio nuts and pine nuts.

Omega 3 fatsThese are found in salmon, tuna, and sardines, as well as in some nuts and flaxseeds. Its importance: reduces blood fats, increases good cholesterol, lowers blood pressure, and reduces blood clotting.

Basic acids: Which are very important for the growth of the body and mental development in the child, and are found in fish, nuts, and other vegetable oils, and these fatty acids improve the mental powers of the young and the elderly, adjust the mood, and also improve the complexion.

Doctors advise people who suffer from the accumulation of belly fat to follow a diet consisting of unsaturated fats such as avocados, nuts, soybeans, and flaxseeds, and to avoid hydrogenated fats that lead to the accumulation of fat and the growth of fat in the abdomen.