6 ways to reduce belly fat
Many people are embarrassed about the problem of belly fat accumulation or belly growth. Having too much fat in the abdomen not only looks bad but also increases the risk of serious diseases. Excess belly fat can lead to heart disease, type 2 diabetes, high blood pressure, and other complex problems.
Numerous hormones play a role in the accumulation of fat in the abdomen, but insulin is the main fat storage hormone in the body. If you do not want to accumulate fat in the abdomen, you need to reduce the production of insulin. The best way to reduce insulin production is to cut down on carbohydrates from your diet and eat enough fats and proteins. In addition, you need to reduce anxiety, sleep more and eat plenty of green vegetables. Lifestyle changes are required to reduce belly fat. Learn some effective ways to reduce belly fat.
* Increase protein intake:
A quick way to reduce belly fat is to increase protein intake and reduce carbohydrates. But that's not to say you shouldn't follow the Palio diet. The function of proteins in the body is to build muscle and increase muscle density. As the muscle density increases, the body will be able to burn more fat. Eat complex carbohydrates like whole grains, seasonal fruits, greens, and squash with the exception of simple carbohydrates like white bread and pasta.
* Include coconut oil in the diet:
Eating virgin coconut oil or coconut oil reduces waist size and belly fat. Do not eat more than 2 tablespoons or 30 ml of virgin coconut oil daily.
* Try to reduce stress:
Whatever the cause of stress, if it is chronic, abdominal fat can accumulate. Chronic stress increases the production of a hormone called cortisol. Cortisol increases insulin production. Excess insulin leads to weight gain, especially fat accumulation in the abdomen. Engage in soothing activities to reduce stress, such as meditation, deep breathing, soothing baths, and walking in a green environment. If you can reduce the stress in your daily life, you will lose belly fat.
* Drink green tea:
Green tea has a waist-reducing ingredient called catechins. Green tea is a perfect detox drink for reducing belly fat. If you have a habit of drinking coffee, you can consider drinking green tea instead. Studies have shown that you need to drink four to five cups of green tea daily to lose weight. Drink without sugar to get maximum results from green tea, or use natural sweeteners like stevia instead of sugar. Stevia does not raise blood sugar levels.
* Adequate sleep every night:
A wonderful way to lose belly fat without exercise is to get enough sleep every night. Sleep apnea is closely related to obesity and abdominal fat. The study found excess belly fat in patients with sleep apnea. But sleeping for seven to eight hours every night can reduce belly fat. Reducing belly fat will also reduce the risk of sleep apnea. Patients with sleep apnea are advised to lose weight. Regular adequate sleep is important to lose weight.
* Increase the use of turmeric in food:
Curcumin present in turmeric is a powerful polyphenol, which prevents the accumulation of fat in the body. Curcumin increases the flow of petals to break down fats. Not only that, but it also fights against insulin resistance in the body.