Food Eng. Oguz Yildirim

How to Lose Belly Fat? (Best Tips)

Fat formation in the abdomen and belly area greatly restricts the ability to move in daily life. Especially swollen and excess belly fat creates the effect of carrying a big load on our body. Fat in the belly area also triggers diseases such as coronary artery disease, heart attack, diabetes and cholesterol. The most important and everyone wonders is how belly fat melts, what melts belly fat? In order to get rid of belly fat, it is necessary to mention some important points and tips in our daily nutrition and physical activities. But before that, it causes belly fat, let's talk about it a little bit.

How Is Belly Fat Formed?

The main reason for the formation of belly fat is usually irregular diet, irregular sleep, sedentary life and genetic factors. Genetic factors mean that individuals who are obese and fat in the family can carry it to the next generation. (Menopause and andropause also cause fat in the belly and abdomen.) However, in women. the base and hip waist and waist, especially in men belly fat It is caused by a wrong diet.

Belly Fat Loss Methods and Tips

At the beginning of the methods of melting belly fat, you first choose the most suitable diet for you, and in the long run, you choose a healthy and sustainable diet plan. So what should a long-term diet plan consist of to melt the belly? In a short time belly melting What are the methods, tips? Let's go into some details together.

Reduce Carbs Instead of Healthy Fats

One of the most common mistakes in losing weight is reducing fat sources. Did you know that you can burn fat by eating fat? Of course, by consuming healthy fats (such as olive oil, avocado, salmon, coconut oil.) The important issue here is carbohydrate restriction. If you eat a salmon salad with olive oil while continuing to take carbohydrates (bread, etc. all other simple carbohydrates), of course, you will gain weight. If you use healthy fats especially low carbohydrate diet or a ketogenic diet If you consume it by applying it, you will burn fat quickly. (As long as you meet all other healthy eating criteria.)

A Long-Term Diet Plan, Not a Short-Term Diet

You should create a long-term healthy eating plan, not short-term shock diets. The benefit of the low-carb approach is that it simply includes learning about better food choices. Therefore, when you gain the habit of eating low-carb, you do not need to count any calories. This makes it easier for you to lose weight.

carbohydrates and high in sugar You should absolutely stay away from foods and beverages such as bread, bagels and carbonated drinks. Instead, vegetables (chickpeas, lentils, beans) and animal products (red, white meat, fish, eggs) high fiber, high protein You have to focus on food.

Regular Sports and Physical Activity

Exercise, sports, weight lifting, cardio and in short all fitness moves It helps to burn fat in the abdominal area. Especially in belly fat burning fitness One of the biggest benefits of doing or lifting weights is that it accelerates the slimming and fat burning process. However, remember that there is no such thing as regional slimming. When you start to burn fat, there is a certain amount of fat loss from your whole body. The hardest fat burning area in men is the belly. The hardest fat burning areas in women are the hips and buttocks. So patient and determined in losing weight and burning fat you must be

Exercising melts belly fat because it lowers insulin levels in your body and speeds up metabolism. Otherwise sedentary life ve irregular diet In this case, it is only a matter of time before the body attaches to unwanted fat. As a result, the liver and other organs visceral oil causes it to use up its deposits. The amount of exercise you need for weight loss depends on your goals. Those who want to lose belly in a short time 30 to 60 minutes every day interval cardio walking, running, cycling and every other day weight lifting should do exercises like Particularly moderate to cardio weight training Adding it helps build lean muscle mass. This is both at rest and training It allows you to burn more calories during the whole day. Another confusing issue before or after cardio weight training makes? Save the energy you will spend on cardio for weight training first and do the cardio at the end of the training. (HIIT 20 minutes and normal cardio 30-40 minutes will be enough.)

losing belly fat
How to melt belly fat?

Look at the Sugar Ratios of Food

Become a nutritional value reader. Compare brands with healthy ones and their nutritional values. For example, some yogurts are low in fat. But it is higher in carbohydrates and added sugar than others. Foods such as sauces, mayonnaise, dressings, and salad dressings often contain high amounts of fat and lots of calories. In addition, many diet snack “No added sugar” Although it is written in the end, it naturally contains sugar. Don't come to this game, stay away from sugar.

Avoid Processed Foods

Ingredients in packaged products and snack foods often make it harder to lose weight and lose belly fat. Unhealthy packaged products that make weight loss more difficult often contain trans fats, added sugar, salt or sodium.

Look in the Mirror, Not the Scale

As you add muscle mass and lose fat, the value on your scale may not change much. But if your pants are looser, be happy about it. This is a good sign of progress. To reduce heart and diabetes risks, your waist circumference should be less than 35 inches if you're a woman and less than 40 inches if you're a man.

In summary, the most important issue in melting belly fat is to eat correctly and healthily. Then doing sports, moving, weekly exercise, fitness program Coming to create. If you are not very active during the day, you need to make a habit of doing various fitness exercises and movements. If you think that belly fat does not melt even though you do sports, you are actually preventing the fat in that area from increasing further. That's why you need to insist on your diet, nutrition and whatever sports you do, and you need to be patient. No method will be sufficient to eliminate belly fat except these two basic methods (healthy diet and sports). If possible, prefer to move as much as possible in daily life. Depending on your age and weight, eat a low-carb and high-protein diet.

photo of author
Stating that his eating and drinking habits started from childhood, Oğuz Yıldırım completed his higher education in Food Engineering. He is currently serving his clients as a nutritionist in his own office.

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