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Why is so important to burn abdominal fat ? and How to lose abdominal fat?

Burn abdominal fat: Why it's so important ? and how to lose abdominal fat?

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Burning abdominal fat is not only done to look good in a bikini or t-shirt. Burning abdominal fat is mainly for good health.

Belly fat is very unhealthy. Especially the fat around your organs - called visceral fat - can cause all kinds of health problems.

In this article you can read how to get rid of abdominal fat and what you can do about it. So that you not only get a nice tight belly, but also work on better health.


Content:

  1. How to get abdominal fat?
  2. Possible consequences of abdominal fat
  3. How to burn abdominal fat?


1-How to get abdominal fat?


There are different ways to get abdominal fat. Below we list them, so you can see what causes visible or invisible fat in your abdominal area:

Alcohol

glassofbeer

It is not for nothing that the famous beer belly has been given that name. Our body stores the excess calories from alcohol as fat in our abdomen. There are also indications that alcohol can disrupt our fat burning process. This hinders the burning of abdominal fat (1,2,3).

Sugar-containing foods


Many daily foods contain sugar, so we soon get quite a bit of this white stuff. There are quite a few studies that show a connection between added sugar and abdominal fat (4,5,6).

Added sugar consists mainly of fructose. If you ingest a lot of fructose, your liver is overloaded with this substance and this organ can do nothing but convert the fructose into fat (7).

A study of people who are (seriously) overweight shows this aptly. They had considerably more abdominal fat after drinking drinks sweetened with fructose for 10 weeks (8).

Fructose juice


Not only juice with added sugars is a problem when it comes to abdominal fat. Fruit juice also contains quite a few sugars, which increase the chance of abdominal fat (9).

For example, apple juice contains as much sugar as soft drinks (10.11). If you drink fruit juice regularly, this can also be the cause of the rim of fat on your belly.

Shortage of protein


Maybe you've noticed for yourself that you're full longer after an omelette than after a sandwich with jam. That's because protein makes you feel satiated for a long time, so you eat less afterwards. But the other way around, it also works.

If you don't get enough protein, you are hungry faster and eat more. This increases the chance of abdominal fat. This is also shown by animal research. Several studies show that the hormone neuropeptide Y increases when you eat too little protein (12,13,14). In turn, this hormone encourages overeating and stimulates your body to store fat in the area around your abdomen.

Trans fats


Not all fats make fat, but trans fats do. At least that's what animal studies show. In a diet rich in trans fats, both rats and monkeys develop fat in their abdominal area (15,16). Chances are that this works the same for humans.

Too little exercise


It is well known that exercise is important for a healthy weight. In addition, exercise is also important to prevent abdominal fat. After all, sitting on the couch leads to more fat in the abdominal area, as a large American study shows (17). Another study shows that you run almost two times as much risk of getting serious abdominal fat if you watch television for more than three hours a day (18).

Wrong intestinal bacteria


The composition of your intestinal flora also has an effect on the formation of abdominal fat. For example, the intestinal flora of overweight people is more likely to contain intestinal bacteria that promote the absorption of calories from food (19.20). If you take in more calories than you burn, your body stores this excess energy as fat. The abdominal region is the most appropriate place for this.

Stress and sleep deprivation


Stress and sleep deprivation are two culprits when it comes to abdominal fat. If you suffer from stress, your body produces the stress hormone cortisol. In turn, this hormone promotes the storage of abdominal fat (21.22).

Research among overweight men shows that those with sleep apnea suffer more from abdominal fat than those without sleep problems (23). In addition, researchers found that women who sleep five hours or less at night are 32 percent more likely to gain 15 kilos than women who sleep at least 7 hours per night (24). So, depending on where your body stores that excess weight, sleep deprivation can also be a reason you suffer from abdominal fat.

Lack of fibre


A diet rich in processed carbohydrates and poor in fibre can be the cause of abdominal fat. Research into the effect of such a diet on the presence of abdominal fat has shown this to be the case.

When researchers examined almost 3,000 people for their diet and how much abdominal fat they had, it appeared that people who ate processed grains had more fat in the abdominal region than people who mainly ate whole grain grain (25).

Hormones and genes


The fact that you're holding more fat in your abdomen can be partly hereditary. Research into genetic predisposition shows that some people store more fat in their abdominal area than others (26,27,28).

You can also suffer from abdominal fat during and after menopause. Because your body produces less estrogen, your metabolism slows down. Your body also stores more fat in the abdominal area (29) than in other places in your body. (30)

The fact that hormones and genes can contribute to the development of abdominal fat does not mean that there is nothing you can do about it.

2-Possible consequences of abdominal fat.


Visible abdominal fat doesn't just get in the way. Even if you have a healthy weight, fat in the abdominal area can lead to the following health problems:

  •     Metabolic Syndrome (31)
  •     Diabetes type 2 (32, 33)
  •     Heart problems (34)
  •     Cancer (35, 36)

So abdominal fat is a serious threat to your health. All the more reason to get rid of fat in your temper.

This information is not meant to frighten you, only aware of the dangers of abdominal fat.

Fortunately, you have a large part under your own control, which is why below are 10 important tips that contribute to losing abdominal fat.


3-How to lose abdominal fat?


Abdominal fat may seem hard to fight, but it's not. There are countless things you can do against visible and invisible abdominal fat. It is best to combine all of these into a healthy lifestyle:

Tip1: Eat less carbohydrates.


One of the most effective ways to get rid of abdominal fat is to eat less carbohydrates. There are several studies showing that a low-carb diet is more effective in tackling abdominal and organ fat than a low-fat diet (37.38).

To tackle abdominal fat, it should be sufficient to leave processed carbohydrates. Examples of products with processed carbohydrates are:

  •     White bread
  •     White pasta
  •     White rice
  •     Cereals for breakfast

Tip 2: Avoid added sugars


As we saw earlier, products with added sugar create abdominal fat by overloading your liver with fructose. If you want to prevent (more) abdominal fat, it is best not to eat products with added sugar.

Read the list of ingredients carefully on sugar and also leave products that contain dextrose, maltodextrin and glucose-fructose syrup. These are also sugars.

Examples of products with added sugar:

  •     Candy
  •     Cookies
  •     Soft drink
  •     Flavoured coffee, tea and water
  •     Yoghurt drinks
  •     Meats
  •     Sausage
  •     Ketchup
  •     Peanut butter
  •     Fruit yoghurt

Because fruit juice also contains a lot of fructose, this drink is best avoided if you want to avoid abdominal fat. If you are thirsty, drink mainly water and unsweetened tea and coffee. Especially green tea is a good choice, because it helps you to burn abdominal fat (39).

If you want flavoured water, you can add lime or lemon juice. A tablespoon of apple cider added to a glass of water will also give you a healthy drink that will even help you get rid of abdominal fat (40).

You can keep eating fresh fruit if you want to avoid abdominal fat. Fruits contain natural sugars as well as fibres. These prevent your body from being overloaded with sugars. Fresh fruit smoothies are also an excellent choice. They contain the same fibres as fresh fruit.

Tip3: Add more protein to your diet


There are direct indications that eating high-protein reduces abdominal fat (41, 42). Not only does eating more protein reduce your appetite (43, 44). Your metabolism also accelerates (45, 46). This makes it easier for you to burn abdominal fat.

Proteins are mainly found in the diet:

  •     Eggs
  •     Notes
  •     Seeds and kernels
  •     Meat
  •     Fish
  •     Seafood
  •     Legumes

Tip 4: Add healthy fats to your diet


fattoyourdiet


Healthy fats are your best friend in your battle against abdominal fat. They can help reduce abdominal and organ fat (47, 48, 49). So put fatty fish on the menu regularly and consider a supplement of omega 3 fatty acids.

Coconut oil can also help reduce abdominal fat (50, 51, 52). In one study, the waist circumference of overweight men was reduced by almost 3 centimeters in 12 weeks just by using coconut oil (53).

Therefore, choose this healthy oil for frying and roasting. This also prevents you from ingesting unhealthy trans fats. For the same reason, it is best to avoid fried foods and margarines containing trans fats.

Tip 5: Eat more fibre


Fibers are important when it comes to burning abdominal fat. Especially soluble fibres are crucial if you want to get rid of abdominal fat. These are fibres that form a thick gel in your intestines. A five-year study shows that you can reduce abdominal fat by 3.7 percent if you take in 10 grams of soluble fibre daily (54).

The best way to get fibre is to eat lots of fruit and vegetables. Legumes and some whole grains are also good sources of fibre. Think of quinoa, buckwheat and oatmeal.

Tip 6: Get moving


Exercise is an effective way to burn abdominal fat. Especially strength training, cardio fitness, walking, cycling and swimming are great ways to get rid of abdominal fat (55, 56, 57). There are indications that a combination of cardio and strength training is most effective in the fight against abdominal fat (58).

So take that subscription to the gym, get on your bike a little more often, go for a walk every day or agree to go swimming every week. Running is also very good for getting rid of abdominal fat. Contrary to what you might think, abdominal exercises are especially suitable to strengthen the muscles of your abdomen. Unfortunately, they don't make you lose any abdominal fat.

Tip 7: Don't drink too much


We already saw that alcohol contributes to the development of a beer gut. If you want to prevent a belly, it is of course best not to drink at all. If you do want to enjoy a glass every now and then, take some water with it. If you drink wine, you can dilute it with sparkling water to get less alcohol.

Tip 8: Reduce stress


Do you have a stressful job or do stressful things happen in your life? Then make sure you relax as much as possible. This prevents the stress hormone cortisol from being released and stimulates your body to produce abdominal fat. Effective ways to relax are yoga, meditation and breathing exercises.

Tip 9: Eat probiotic food


Beneficial intestinal bacteria can help you reduce abdominal fat, so be sure to add them to your diet. Probiotic foods include sauerkraut, yoghurt and kombucha. Lactobacillus bacteria in particular seem to be effective in getting rid of abdominal fat. Think about this:

  •     Lactobacillus fermentum (59)
  •     Lactobacillus amylovorus (60)
  •     Lactobacillus gasseri (61, 62)

Tip 10: Make sure you get enough sleep


Sleep is extremely important in the fight against abdominal fat. Make sure you sleep at least seven hours per night and also pay attention to the quality of your sleep. Do not drink caffeine after 16.00, because you can keep awake for up to six hours afterwards.


For a good night's sleep it is best not to be exposed to blue light for at least one hour before going to bed. This disrupts the production of melatonin, the hormone responsible for a good sleep rhythm.


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