Abdominal fat is localized adiposity that is the main cause of annoying blemishes such as bacon and love handles and which can put your health at risk. To counteract its formation it is necessary to choose the right diet and practice regular physical activity. But let’s find out more!
The abdominal fat is the cause of so hated bacon, it is mainly localized fat typical of who has the physical-to-apple and that therefore tends to accumulate fat in the central area of the body: abdomen and hips. Eliminating this blemish is also important to prevent diseases such as diabetes and metabolic syndrome that puts the cardiovascular system at risk. To eliminate the fat on the abdomen, and have a flat stomach, it is important to act both on nutrition, choosing the right foods to reduce localized fat, and on physical activity, which must be constant and targeted to act on the abdominal area.
Why does abdominal fat form?
Abdominal fat can be divided into adipose tissue that is deposited in the central part in depth (visceral fat), or in what is deposited at a more superficial level. The first case involves health risks such as diabetes, hypertension, and cardiovascular diseases, the second, on the other hand, in addition to being considered an annoying imperfection, could be the beginning of deeper accumulations of fat.
Causes
Abdominal fat can be caused by an abuse of carbohydrates, animal fats, junk food, alcohol, but also drastic weight loss diets and excess stress, resulting in increased levels of cortisol (stress hormone) which breaks down lean muscle mass. promoting the accumulation of fat in the abdominal area. Among other causes, we also find an excessive aerobic activity that increases the production of adrenal hormones, contributing to the formation of fat on the belly. Finally, the age factor should not be underestimated: as we age, hormonal changes occur in women (menopause), but also in men, which lead to an increase in abdominal fat.
Risks
Visceral fat can cause cardiovascular disorders, cancer, diabetes, especially the deepest layer of abdominal fat. This is because fat cells produce hormones and other substances that can create health damage such as insulin resistance and breast cancer. The fact that this fat is found between the organs of the abdominal cavity also does not help: the fat that is near the liver can cause it to enlarge, thus constituting a risk factor for insulin resistance hence to type two diabetes.
How to get rid of abdominal fat: tips for losing belly weight
To eliminate this annoying imperfection that can also cause health risks, it is important to combine targeted physical activity with a low-calorie diet by choosing the right sports or abdominal exercises that help lose weight.
Supply
To eliminate excess fat on the stomach there are some foods to prefer and others to eliminate. Here are what they are!
Among the foods, yes, we find whole grains that help melt belly fat, especially deep fat (the one that you cannot see or grasp), as they change the glucose and insulin response by reducing fat. Yes also to foods rich in Omega 3, the good fats contained in foods such as salmon and avocado also increase the sense of satiety by appeasing hunger.
Another tip is to eat high-fiber foods increasing the consumption of fruits and vegetables, especially melon, pineapple, kiwi, banana, citrus fruits, rich in vitamin C which transforms fat into energy, as well as zucchini, carrots, cucumbers, tomatoes, lettuce, and green leafy vegetables. Among the cheeses, mature and lactose-free ones are preferred, while it is advisable to prefer vegetable milk to cow’s milk.
Consumption of spices such as cinnamon, chili, and ginger also helps to eliminate abdominal fat as they activate the metabolism. Adding a sprinkle of cinnamon to your morning coffee helps stabilize blood sugar. It is also necessary to consume at least 1.5 liters per day to keep the body hydrated and speed up metabolism.
Among the foods, there are foods rich in artificial sugars, carbonated drinks, starchy foods, white rice, alcohol, sausages, fresh cheeses, and fast-food food. Following a proper diet helps to reduce about 80% of abdominal fat. In addition to choosing the right foods, it is important to have two snacks, mid-morning and mid-afternoon, preferring a fruit, yogurt, or cereal.
Physical activity to practice
To eliminate abdominal fat, and have a flat stomach, it is important to combine a healthy diet with the right physical activity: even if it is not possible to lose weight in a targeted way, usually the abdomen area is the first to burn fat when it is carried out regularly. physical activity.
They are recommended aerobic sports like running, swimming, jumping rope, cycling, aerobics, all cardio exercises that allow you to burn calories and lose weight all over the body, including the stomach, to be combined with abdominal exercises even though, initially, It is best to start with exercises that strengthen the back muscles: better posture will help to pull the belly in. Among the exercises choose the plank: Get on the floor in the typical push-up position but lean on your elbows and forearms.
Now contract your abs while keeping your back, buttocks, and neck straight. Hold the position for at least 30 seconds and repeat 3 times. To be performed every day. Another exercise to do is the squat, useful for sculpting the abdomen and lower part of the body: spread your legs, extend your arms forward and lower your hips so that your thighs are parallel to the floor. Perform 3 or 4 sets of 10 repetitions each, doing the exercise slowly.
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