Removing fat from the abdomen It is the main objective of many, when starting with weight loss plan. It is not good to have abdominal fat, there is research linking it to diseases such as type 2 diabetes and heart disease. For this reason it is important to eliminate this fat, which means a benefit for our health and general well-being. For better control, it is convenient to measure abdominal fat, measuring the circumference around the waist with a tape measure. If the measurement is more than 102 cm in men and 88 cm in women, it is considered abdominal obesity. It is important to consider weight loss strategies that target fat in the abdomen area rather than other areas of the body.
These simple tips will help you eliminate belly fat
There are factors such as age and genetics that may be influencing this accumulation of fat, but even so, measures can be taken and achieve eliminate fat from the abdomen. To achieve your goal and improve your health, follow these tips:
Exercise and activity
Keep an active pace every day. To keep your metabolism stable, you should think about exercises that not only burn calories, but can also help maintain muscle mass, as you get older.
It is advisable, to eliminate fat from the abdomen, perform a combination of cardio and resistance training. The World Health Organization recommends getting at least 150 to 300 minutes of moderate to vigorous activity, or a combination of the two, per week.
Reduce added sugars. According to the dietary guidelines, we should keep our added sugar intake to no more than 10% of our total calories. For a 2000 calorie diet, 12 teaspoons daily.
Eat more protein
Protein may be the most important macronutrient for weight loss. Research results claim that cravings can be reduced by 60%, increased metabolism by 80-100 calories, helping to consume up to 44 fewer calories per day. Therefore, to lose weight, adding protein can be the most effective change in a diet.
Eat less carbs
Reducing the consumption of carbohydrates is a very effective way to eliminate fat from the abdomen. This is proven by studies, by reducing carbohydrate intake the appetite decreases and therefore weight is lost.
Fruits and vegetables can help you lose belly fat in a number of ways. First of all, the fiber in vegetables makes you feel full. Second, most fruits and vegetables are relatively low in calories, so you can fill your plate with them, without the need to count calories.