Is your waist circumference thick? Have you lost weight and still not been able to get rid of the fat in your abdomen? Fat in the abdomen, with or without weight problems, is common to many of us. According to a study conducted in our country, 34 out of every 100 people aged 20 and over have abdominal obesity, in other words, fat around the abdomen and waist. Although most of us think of it as just an aesthetic problem, abdominal fat also invites serious diseases: when fat increases, the body first begins to secrete the hormone insulin irregularly, resulting in metabolic diseases such as insulin resistance and diabetes. In addition, there is a significant risk of stroke, cardiovascular disease, and lubrication in these areas. So, what should we do to get rid of belly fat, what should we avoid? Acıbadem Maslak Hospital Nutrition and diet expert Jade Ozcan told about 8 effective rules of fat burning, made important warnings.
When you consume foods containing sugar, your blood sugar rises rapidly and again falls rapidly, which leads to sudden hunger in the body, causing you to eat more. Therefore, you should definitely avoid sugar consumption. Another important point to pay attention to is hidden candies! You may not be throwing any sugar into your tea, which is a very important habit for your health. But do you also pay attention to the amount of sugar contained in packaged products that you buy from outside? Be sure to read the label of each packaged product, otherwise you will get too much sugar in your body. As a result, the fat around your abdomen and waist begins to increase due to the sugar you consume without noticing.
When there is not enough water in the body, the brain stops burning fat and stores fat. The reason for this is that the waste material formed at the end of fat burning cannot be removed from the body because there is not enough water. ” Therefore, water consumption is very important for the process of fat burning and weight loss, “warns nutrition and diet expert Jade Ozkan, " the amount of water that each person should drink is different. There is an easy account of this, multiply your weight by 30, the resulting figure is the amount of water you need to drink daily. For example, if you are 50 kilos, you should drink 1500 ml of water,” he says.
Contrary to popular belief in Society, tea and coffee do not replace water, but rather expel liquid from the body. So if you consume more than 2-3 cups of tea or coffee during the day, your body will need more water. So after each tea and coffee, do not forget to drink a glass of water in October in addition to your daily needs.
“To reduce fat around the abdomen and waist, it is necessary to choose protein and fiber-weighted foods, “because foods containing protein and fiber regulate blood sugar levels and keep them full for longer. Therefore, be sure to include cheese and eggs, which are a good source of protein, for breakfast. Avoid flour foods such as burritos, doughnuts, and sugary foods. At lunch, you can still choose protein-weighted meat/chicken/fish or dried legumes. It can also be accompanied by a mixed Yesil salad with a lot of fiber. In the evening, it is useful to consume more vegetables and yogurt,” he says.
Flour Foods, just like sugary foods, cause blood sugar to rise rapidly and fall again rapidly. If you say," I don't eat bread at all, " beware! Nutrition and diet expert Yeşim Özcan said that people who never consume bread often witness that they eat plenty of rice, pasta, burritos and sweets, “what is important is what you put in its place when you remove a nutrient from your life. Therefore, it is more correct not to eat bread at all, but to choose a whole-grain one by paying attention to its portion,” he says.
Although they are very rich in vitamins, minerals and fiber, it is also important to note that fruits contain fructose, that is, fruit sugar. Nutrition and diet expert Jade Ozkan, therefore, fruit is not a nutrient that can be consumed unlimited warning, “If you do not pay attention to the portion, the amount of sugar you consume increases around the abdomen and waist, as well as liver lubrication can occur. Be careful not to consume more than 3-4 servings of fruit on average daily. A medium-sized apple or pear is a serving. 2 figs, 15 grapes, 1 kiwi, a medium-sized half pomegranate is also equivalent to one serving of fruit. Also, consume the fruit in intermediate meals, decoupling it during the day, not in a plate,” he says.
If the number of good bacteria in the intestines decreases, problems with gas, bloating, indigestion and constipation can occur. As a result, the abdomen may appear more swollen and greasy. To minimize these problems, you may need to Use Probiotics recommended by your doctor or dietitian regularly for 3 months. In addition, be sure to place foods high in protein, such as kefir and yogurt, on your table.
Have you ever calculated how many steps you take on average per day? If your answer is ‘no’, you should calculate it as soon as possible, because walking is very important for controlling your blood sugar levels. Especially after lunch, short walks such as 15-20 minutes balance the insulin level in your body, preventing the formation of fat in the abdomen, as well as weight collapse after eating, sleeping or feeling weak will alleviate complaints.
Materials: 1 cup kefir, 1 teaspoon ginger, half apple, juice of half lemon, fresh mint
Preparation: Mix all the ingredients with a blender and consume 1 cup in your decoctions.
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