If you want to lose weight without leaving your life on it, sign up these simple tips
When trying to lose weight, the hardest thing to get rid of is the belly. You can go on a diet and lose weight, but belly fat - also called visceral fat - never seems to completely disappear.
Weekends of excesses do not help much to lose weight, but, reader, there are effective (and fairly simple) ways to finally achieve a flat stomach and a slim body. They are these ten:
1) Eat more fiber to lose weight
Foods that are rich in refined carbohydrates and sugar do not satisfy hunger, quite the contrary: they make us want more and more by causing spikes in blood insulin. Instead, eat high-fiber foods like whole grains, oatmeal, vegetables, fruits, legumes, and chia seeds, as they will fill you up.
Eat high-fiber foods like whole grains, oatmeal, vegetables, fruits, legumes, and chia seeds
The fiber helps slow your digestion. Outcome? You will be less likely to eat more or snack on unhealthy options. A 2015 study, published in the ‘Annals of Internal Medicine ' , showed that for those who find it difficult to follow a strict diet, just by increasing their fiber intake they could lose weight. If you are a man, you should consume an average of 38 grams of fiber per day, and if you are a woman, 25.
Visceral fat yields fairly easily to aerobic exercise . Burning calories running, cycling, swimming ... increases your heart rate and causes you to lose weight. A 2011 study published in the 'American Journal of Physiology' found that the ideal is to run 12 miles per week to say goodbye to the belly forever.
Walking at a slow pace of 1.5 km / hour consumes about 100 calories
If aerobic exercise does not convince you, you can do others that we tell you HERE. And if you hardly appreciate the idea of sweating your shirt, you can start with a daily walk. A small study published in 'The Journal of Exercise Nutrition & Biochemistry' showed that obese women who walked between 50 and 70 minutes three days a week for three months significantly reduced their visceral fat compared to a sedentary control group.
Walking at a slow pace of 1.5 km / hour consumes about 100 calories. In fact, research found that people who walk at a light pace of 5 km / hour burn 270 calories every 60 minutes.
3) Do weights: it makes you lose weight
Full-body strength training is important if you want to lose your belly. Weights help you build muscle, which will replace body fat. In fact, strength training is one of the few activities you can do to speed up your metabolism (the number of calories you burn while resting).
Weights help you build muscle, which will replace body fat
If you have never done weights, you can start practicing two days a week and increase the intensity and number of sessions over time. Be careful with injuries. Don't demand more of yourself than you owe. If you have doubts, it is always advisable to go to a gym and work under the guidelines of a monitor or hire a personal trainer.
4) Magnesium is very important
Magnesium regulates more than 300 functions of the body, and its consumption is important to control the levels of sugar and insulin.
You do not need to take supplements. You can find this mineral in nuts, cereals, and legumes.
5) Protein throughout the day
We already told you that consuming protein for breakfast was essential if you wanted to lose weight, but not only in the morning.
Eating these foods will help you stay full and maintain your muscles after training. As a general rule of thumb, you should have at least 70 grams of protein throughout the day.
6) drink green tea
Green tea is rich in antioxidants called catechins, which help you lose belly fat during exercise. A study showed this with a daily dose of 625 mg, the equivalent of two or three cups of green tea.
7) Do sit-ups
Doing sit-ups alone is not going to make you lose your belly, but it can help by helping to build lean muscle tissue, which in turn helps you burn fat.
Begin by doing sit-ups three to four times a week on non-consecutive days
To start, try to do three to four times a week on non-consecutive days. They must spend at least 24 hours of rest between sessions.
8) Relax: stress makes you fat
The stress can affect every part of your body, but how you handle it can help you achieve your weight loss goals. "I think most of the effect of stress is behavioral rather than neurochemical," says Cheskin. " It makes us eat more, because we use food as a substitute to deal with stress."
If you think you use food to 'fill' a void in your life, definitely go to a specialist
Eating out of stress is the worst thing you can do. If you notice that you have anxiety and that the body 'asks' you for carbohydrates, stop for a second and think: is my stress speaking or do I really need this? If you think you have a problem with food, and that you use it to 'fill' a void in your life, definitely go to a specialist.
9) try to sleep more and better
If you don't rest, you get fat. It is so. Sleeping just five hours or less per night increases visceral fat levels, according to a 2010 Wake Forest University study. As you already know, you should sleep at least eight hours a day, especially if you want to say goodbye to beer gut.
A Brigham Young University study found that people who have regular sleep habits throughout the week have lower levels of body fat. In contrast, those who sleep chaotically every day, cause their body to secrete hormones that store fat, such as cortisol.
10) eat foods with 'good fats'
There is no fear of ' good fat ', the other way around. "Eat fat to be slim, fear not. Fat is your friend," read a slogan from the National Obesity Forum, and it's true.
By choosing the right types of fats, you can lose weight faster. These are the polyunsaturated, like omega 3, or the monounsaturated.
We find the 'good fats' in foods such as olive oil, avocado, nuts or salmon.
Exercise, eat right and stay at a healthy weight. These goals are at the core of every type 2 diabetes treatment plan. And, for some people, that’s enough. When it’s not, insulin therapy is one of the treatment options that can help patients. But among the possible side effects is weight gain.