We turn to the experts for tips about belly fat and the best ways to lose it.
About the flat stomach
Don't despair, you can reset the "strategic reserve," experts say. But there is no secret formula.
"There is no magic pill, diet or certain foods, exercise, which definitely is for belly fat. But there is good news-the fat on your belly, it's the first thing you are going to lose, lose weight, "says Michael Jensen, Professor of medicine, Endocrinology and obesity specialist at Mayo Clinic.
Suppose you have a body shape like "apple" with excess fat on the abdomen or "pear" with wide hips when you lose weight, you are most likely to lose weight in the abdominal area more than anywhere else.
"Ninety-nine percent of people who lose weight, lose weight in the abdominal region before anywhere else - and lose mostly in the upper body,"
And why is that? "The internal fat, that he wrapped you around the waist is more metabolically active and more easily melted than subcutaneous fat, especially if you do it a lot," And the more weight you have to lose, the more quickly you'll probably start to lose belly fat - the experts say.
"People who are significantly overweight may see quicker results on the stomach than those who have less fat in this area,"
Whole grains can help Us lose the fat on my stomach?
A recent study in the journal American Journal of Clinical Nutrition found that calorie counting diet rich in whole grains, reduced the excess fat from the waist fat.
Study participants who ate whole grains (in addition to the five servings of fruits and vegetables, three servings of low-fat dairy and two servings of lean meat, fish or poultry), lost more weight in the abdominal area, than another group that ate the same diet, but with the cleared grains.
"Diets that are rich in whole grains, reducing refined carbohydrates alter the production of glucose and insulin, which makes it easier to break down fat reserves," - said Penny Kris-Eserton, Ph.D., distinguished professor of nutritional sciences at Penn State University. - "Internal fat is more active in the metabolism and it is easier to lose than that."
When you eat refined foods like white bread, it raises a number of events, beginning with raising blood sugar, accompanied by increased production of insulin, which can cause fat to accumulate more readily. But the food in the diet rich in whole grains (which are also generally higher fiber content), helps to improve insulin sensitivity. This, in turn, helps the body use glucose more efficiently, reduce blood glucose level in the blood and reduce body fat.
The u.s. Department of agriculture guidelines recommend that half your grain servings daily of whole grains was. "The consumption of only whole grains can be a difficult and unrealistic for many people to task," - says Christine Rosenbloom. Instead, she recommends, "aiming to consume more whole grains as they are high in fiber, which satisfy hunger for a longer period and helps you eat less."
Mononenasyŝennyenye Belly Fat Can Eliminate Fats?
Recent book with a diet called the flat stomach Diet promotes the idea that you can lose belly fat by eating a diet rich in calories, 1600 mononenasyŝennymi fats.
Most people lose weight on a diet with 1600 calories. And when it comes to choosing fats, monounsaturated fatty acids (MUFAS) found in avocados, nuts, seeds, olives, soy, chocolate, would be the best choice. Plus health benefits-reduction in the risk of heart disease.
But they're not magic products aimed at fat belly, experts note. While the MUFAS-healthy fats, they are still fat, with nine calories per gram – twice as many carbohydrates and proteins, which have four calories per gram.
"Fats you want to control, because easy stuffing our mouths with avocado or nuts-that can destroy the health benefits by adding extra weight," warns Christine Rosenbloom.
Exercise Can Smooth Out your Abdomen?
Hundreds of the slopes every day will not flatten your stomach if you want to lose weight. If your abdominal muscles are not covered with excess fat, pumping them, you can make them look more toned and you look even thinner. But exercise doesn't remove fat from the abdomen.
"If you want to lose weight and keep the weight, you should eat a healthy diet with calorie control and do exercises regularly and is approximately 60 minutes a day of moderate physical activity, such as brisk walking," Rosenblum said. And the more you train, the more fat from the abdomen can drive away. Dr. Jensen pointed out that people who are seriously engaged in aerobic exercises, tend to be more evil around the stomach.
Risks Of Excess Fat Belly
Why is it important to lose belly fat? Carrying extra pounds on your belly is serious business. Extra weight on your stomach more dangerous than fat around your hips, for instance, because the internal fat is worse for health than subcutaneous.
"The extra weight around the waist is associated with vospaleniemm and a higher risk of health problems such as cardiovascular disease, diabetes, metabolic syndrome and others," says Dr. Jensen.
Whether your stomach is Takuj Too big?
Not counting the body mass index (BMI), waist circumference was advertised as a simple and reliable test to check the health status, weight and hidden fat, says Dr. Rosenblum.
To assess your risk, use soft roulette. Lie down and wrap it around your waist, pelvis above and below the navel. Get measurements, without delaying the breath and pulling in my stomach.
If your waist is larger than 40 inches (men) or 35 inches (women), you have too much fat on your stomach and are at a greater risk for heart and other ailments. And one of the best things you can do for your health in this case, it's to lose weight, says Dr. Rosenblum.
So what's the important note?
Most scientific evidence suggests that a calorie-controlled diet, rich in fruits, vegetables, whole grains, low fat dairy products, beans, nuts, seeds, lean meat, fish, eggs and poultry, is the basis for a diet that provides all the nutrients you need while helping to reduce your waist.
The real secret to losing belly fat – lose weight evenly, diet and exercise for an hour a day.
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