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Some people think that the risk of belly fat stops when the person's appearance is damaged, but the fact is that it is considered a serious health problem. Excess fat in this area leads to some diseases, such as: atherosclerosis, type 2 diabetes, and chronic heart disease.
Abdominal fat is estimated by measuring the circumference of the waist. If it is more than 102 cm for men and 88 cm for women, They must immediately begin disposing of them.
The American Healthline website on scientific reports has identified 6 steps that it says will help get rid of belly fat, according to the latest research and studies conducted in this regard.
1 - Avoid sugars
Sugars are completely unhealthy, and studies show that they have negative effects on burning calories in the body, as sugar is made of fructose and glucose.
Fructose is decomposed through the liver, and when it is increased in the blood it turns into fats that accumulate in the abdomen and liver, which leads to resistance to insulin secretion, and thus increased blood sugar, and other problems related to food metabolism.
As for sweetened drinks, they are more dangerous than solid sugars. It increases the risk of obesity by 60%, especially in children.
As for the sugars in the fruit, they are more beneficial, because they reduce the negative effects of fructose, as the amount we get from the fruit is very little, compared to the refined sugars.
2 - More protein
Protein is one of the most important foods to eat when starting any diet, because eating it helps avoid weight gain, as it reduces the calories consumed daily, to 441 calories.
Studies conducted by the site have shown the inverse relationship between eating protein and fruits, and increasing abdominal fat, stressing that consuming refined carbohydrates and oils increases them.
Accordingly, doctors recommend eating eggs, fish, legumes, nuts, meat and milk as the best sources of protein.
It is also recommended to cook food with Coconut oil because it is low in calories.
3 - Reducing carbohydrates
When you reduce or prevent carbohydrates, the individual loses his appetite, and thus his weight decreases, as he reduces the weight of water in the body and the difference quickly appears on the scale.
According to studies, a low-carb diet targets belly and liver fat, and doctors recommend eating 50 grams of it daily.
And reducing carbohydrates is not only related to weight loss, but it can protect the body from developing type 2 diabetes. You can find this nutrient in starch-rich vegetables, such as potatoes, corn, grains, and their products such as bread. It is also found in all manufactured sweets and baked goods.
4 - Increased dietary fiber
Dietary fiber is not digestible, but consuming it helps in a large percentage to lose weight, as it increases the feeling of satiety for long periods, because it is present in the gut for a longer period of time. Thus, its presence in this region slows the movement of food in the digestive system, and increases the absorption of nutrients contained in the food.
Studies have found that when eating 10 grams of soluble fiber per day, calories are reduced by 10%, and thus help to lose weight over 4 months, by 2 kilograms.
In another 5-year study, a relationship was found between eating 10 grams of soluble fiber by reducing abdominal fat by 3.7%.
The sources of good fiber are: leafy vegetables, fruits, legumes and whole grains, as well as the presence of nutritional supplements in the form of capsules containing dietary fiber.
5 - Exercise regularly
This step is one of the best habits that an individual adopts to achieve better health and avoid diseases and obesity.
Studies have shown that exercising regularly, such as walking, running, and swimming for 6 weeks, reduces belly fat and prevents it from increasing again.
6 - Know the types of food in each meal
Dieting is important for weight loss, but important elements in meals should not be reduced, so that they are balanced.
Studies have confirmed that obtaining healthy meals, and calculating calories in them, and comparing them with those that one must obtain daily, achieve the equation in maintaining a healthy balance and not overweight.