“ How to remove belly fat ?” - this is one of the most popular questions among girls (the only more popular question could be “how to remove ears on the hips”), so I decided to devote a lot of time to this question in order to prepare and answer it in detail and in detail. Today we will talk about only one side of the coin, which will tell us how to get rid of belly fat, and it will be NUTRITION. We will look at the best belly fat-reducing foods , and also find out how you should eat in general to lose belly fat?
So, let's first find out what exactly leads to the formation of a belly and the accumulation of fat deposits in this area.
Causes of belly fat:
1. Poor nutrition , namely:
- lack of a clear diet (long intervals between meals, too large/small portions);
- lack of understanding of what is healthy to eat and what is harmful;
- abuse of carbohydrates and fatty foods;
— lack of habit of preparing food and taking it with you in containers (to work/school).
2. Sedentary lifestyle and insufficient physical activity.
3. Lack of sleep and recovery.
All these 3 reasons are interconnected, and the presence of at least one of them will certainly lead you to gain excess weight and the formation of hated folds on your stomach.
In order to prevent this in a timely manner, and if the problem already exists, then to eliminate it correctly, then first of all you need to adjust your diet, and you need to start now!
How to eat to lose belly fat?
I will now say the already hackneyed phrase that “nutrition is 80% of success in losing weight.” Yes, yes, everyone knows this perfectly well, but they still continue to blindly ignore these golden words, but in vain.
A problematic belly with fat is nothing more than the consequences of poor nutrition and negligence in the foods you consume. I can say with 99% confidence that the diet of a girl who has excess belly fat consists of:
- 65-70% carbohydrates
- 15-20% fat
- and only 10-15% proteins.
Many people are afraid to eat meat, as it is a source of animal fats; throw away the yolks, as they contain a lot of cholesterol; afraid to drink 1 tbsp. oils in the morning, because they think that they will immediately become covered in fat; THEN they easily eat fruit at night (and not just one apple, but half a kilo); have a snack with tea and candy; they drink low-fat yoghurts, in which the sugar level goes through the roof, etc. All these mistakes lead to the fact that after a while girls begin to wonder how to remove belly fat ...
It is an incorrect understanding of all the intricacies of a properly balanced diet that leads to such disastrous consequences.
This is what the percentage of diet for a girl who wants to get rid of belly fat and become the owner of a thin waist and beautiful abs should look like:
Proteins – 50%
Fats – 20-25%
Carbohydrates 25-30%
Why exactly this ratio of proteins, fats and carbohydrates should be adhered to by everyone who wants to get rid of belly fat ?
Features of women's nutrition
Girls suffer from fat in problem areas much more than men. Of course, everyone wants to look impressive, but without a slim figure this cannot be achieved. How to eat properly to get rid of belly fat for a girl?
First you need to learn to control your stress . The fact is that nature itself provides for the accumulation of fat in the abdominal area. The body of the expectant mother protects the most precious and important thing - the possibility of a new life. Cortisol, a stress hormone, promotes fat storage in this area. Therefore, one of the simple ways to lose extra pounds is to reduce your stress level. This can be done with the help of special therapy and foods that lead to the production of joy hormones: chocolate , nuts, dried apricots, peanut butter , cheese. It is worth remembering that these products themselves are very high in calories, so their quantity should be strictly limited.
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Squirrels
Protein foods help the body spend more energy on its absorption, which is why such a large percentage (50%) of the diet is allocated to proteins. But you need to remember that not all proteins are equally useful for losing weight. You need to choose lean types of protein, here is a list of some products:
- egg whites;
- chicken breast;
- turkey fillet;
- cod;
- hake/pollock/notothenia;
- tuna;
- lean veal/beef;
- squid.
You also need to consume other types of protein, which have a higher fat content, but are no less healthy, these mainly include red fish meat: salmon/trout/salmon/pink salmon (1-2 times a week, 90-100 g per serving ).
You can read about the role of proteins in the article Proteins. The role of proteins in the human body.
Fats
When it comes to losing weight, everyone is afraid of the word “fats,” but not all fats are harmful, there are some that, on the contrary, help you lose weight, and their presence in your daily diet will only speed up the process of getting rid of belly fat. These fats include poly/monounsaturated fatty acids. Best sources:
- nuts (almonds, walnuts);
- flax/olive/mustard/sesame and other vegetable oils in raw form;
- avocado;
- fish oil capsules.
Choosing the optimal power system
In addition to natural predisposition, lifestyle also affects the amount of fat around the waist. Lack of exercise and poor nutrition are excellent tools for obtaining appetizing, but not very attractive forms. For a flat stomach, stress will also be the enemy, since it contributes to the production of cortisol in the body. This insidious hormone makes you want to eat a candy bar, pizza or hamburger, and then “makes sure” that every calorie received from food is carefully stored in problem areas in the form of fat.
Despite all the difficulties, women can be beautiful and slim. If you notice that your abs are gradually starting to become swollen with fat or have already become swollen, it is worth finding out what kind of diet you need to follow to reverse the process. First of all, decide how much time you are willing to spend on the transformation. There are diets designed for several days, and there are also longer-term nutrition systems, which will be useful to adhere to for several months.
When choosing a diet, give preference to longer and more balanced systems, because they give sustainable results. It is impossible to lose excess weight around the waist in 3-5 days. Even if you manage to do this, the extra pounds will return immediately after switching to your usual diet.
Carbohydrates
Carbohydrates certainly know how to get rid of belly fat , take my word for it. It is carbohydrates that are the most insidious nutrient for the human body, and not fats, as many people think. Now there is too much “carbohydrate” temptation in the form of sweet candies, cakes, bars and other sweet treats on the shelves of supermarkets, at a party and even at home, which are hard to resist... Namely, excessive consumption of simple carbohydrates leads to the formation of a belly and more. The reason for this may be a lack of COMPLEX carbohydrates in the body, which gradually supply you with energy (over 2-3 hours) without causing a sharp jump in blood sugar, as simple carbohydrates do. Therefore, in order to get rid of carbohydrate addiction and lose belly fat, you need to give preference to slow carbohydrates. You can find them in the following sources:
- buckwheat;
- oatmeal (Hercules);
- pearl barley porridge;
- brown and wild rice;
- durum wheat pasta;
- rye yeast-free bread;
- Which porridge is the healthiest? The whole truth about porridge. Part 1
Nutritional features of men
The body is a very complex system, so there are simply no universal rules for all people. But there are several important points that the stronger sex should pay attention .
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How to eat properly to remove belly fat for a man:
- monitor the consumption of the required amount of protein (otherwise it will be not fat that is burned, but muscle),
- give up simple carbohydrates (sweets, potatoes, drinks, fast food and cookies)
- do not get carried away with diets based on the consumption of one product (there is a high risk of exhaustion of the body).
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Cellulose
Vegetables contain a lot of fiber, which is not absorbed in our body and passes through our intestines in transit, acting as a “nurse”. Fiber helps to cleanse our body of the final products of digestion and remove them from our body, preventing them from lying around for a long time, causing rotting, fermentation and other not very pleasant processes in it. Fiber also helps you feel full faster, which prevents overeating and, as a result, weight gain. Therefore, I always advise adding foods rich in fiber to every meal (if possible), this will certainly allow you to get rid of the belly fat and look perfect. Best sources of fiber:
- all types of cabbage: broccoli, Brussels sprouts, white cabbage, cauliflower;
- green beans;
- asparagus;
- cucumbers;
- green pea;
- spinach;
- all types of greens: lettuce, arugula, parsley, dill;
- pepper;
- zucchini.
The best products for the “stomach”
Now it’s time to find out which foods are best to help get rid of belly fat. But I warn you right away that the listed products do not give you a 100% guarantee that by consuming them you will be able to lose belly fat, or it would be more correct to say this: ONLY consuming these products will help you get rid of belly fat. Here you need to take a comprehensive approach to this issue. If you continue to “hamster” sausage sandwiches at night or drink tea and cookies with your girlfriends at work, while including one product from the list below for breakfast, lunch and dinner, then you will not see any results! Here you need to take your diet seriously. Since you are wondering how to get rid of belly fat , then you need to make a confident decision: either completely change your diet, or pretend that you are changing it. So, remove all the unhealthy foods and add these foods to your daily diet.
Lean fish and fish oil
Fish is a unique product. Firstly, it is a source of lean protein (low-fat fish), and secondly, it is a source of Omega-3 and 6 fatty acids that are beneficial for our body. Their deficiency leads to disruption of the nervous system and a decrease in melatonin, the sleep hormone, and this in turn leads to disruption of the production of somatotropic hormone and lack of sleep. Somatotropic hormone (growth hormone) is our main assistant in night weight loss and fat burning. There is a video on this topic on my YouTube channel, if you are interested, you can watch it.
- How to lose weight in your sleep? We lose weight without dieting!
So, poor sleep and lack of sleep blocks the production of this hormone, which leads to the inability to lose weight at night. Therefore, you must eat fish regularly (3-5 times a week). If it is not possible to eat 5 fish dishes a week, then I advise you to take fish oil capsules, this is a good alternative.
Eggs
Eggs are an ideal source of protein, as well as healthy cholesterol and lecithin. If everything is clear with egg whites, then there are various myths around the egg yolk that bring fear and horror to all people. So I want to debunk the myth about egg yolk and its supposedly incredible harm to the body due to the large amount of cholesterol it contains. The yolk of an egg actually contains a lot of cholesterol and 12% fat, but I hasten to reassure everyone who is panicky about these two concepts! CHOLESTEROL and FAT contained in the yolk are absolutely safe and do not in any way affect the increase in bad cholesterol in the blood! This has already been proven many times in various studies. I’ll even say more, the fat that the yolk contains, on the contrary, blocks other (harmful) fats from being deposited on your hips and stomach, so by eating the yolk from an egg, you also help your body fight your hated belly, which spoils your mood so much, every time I look in the mirror.
The yolk also contains a large amount of lecithin - this is the substance that makes up our brain and the entire nervous system, namely our myelinated nerve fibers. And due to excessive physical activity, stress, diets, etc. this myelin sheath gradually depletes, leaving the nerves exposed. Probably most of you are familiar with that feeling when you cannot control your emotions, and the object of irritation seems to be simply playing on your exposed nerves. And this is all due to the fact that your nerve fibers are depleted, and now you are very easy to lose your temper and make you nervous. So, to prevent this from happening, eat YOLK! Its lecithin content is quite high, which will allow you to heal your nervous system without any sedatives. The recommended dose for yolks for women who are not on a fat-burning diet is 3-4 yolks per day. Girls who want to lose weight and adhere to a fat-burning diet can eat 2 yolks a day. And this is per DAY, not per WEEK! So, dear girls, don’t be afraid to eat whole eggs, they will not only help you lose belly fat, but will also make you healthier and calmer.
Nuts and sesame
Nuts and sesame are sources of not only healthy fats, but also a microelement such as magnesium. Magnesium takes part in all metabolic processes in our body (lipid/carbohydrate/protein), so its presence in our body is extremely important. Magnesium also affects the quality of sleep and the functioning of the nervous system, and this, as you already know, is directly related to weight loss. But despite the fact that nuts are very healthy, you need to be careful with them, because they are very high in calories, and if you eat them in unlimited quantities, then instead of helping the body burn belly fat, on the contrary, it can contribute to this. The average amount of nuts per day is 25-35 grams.
Green apples
As I already wrote in my article Apples - superfood No. 1 for a healthy generation , apples are one of the best fruits that are not only allowed, but also indicated for weight loss. Apples contain a lot of fiber, vitamin C, beta-carotene, pectin, dietary fiber, flavonoids, vitamins, and apples have a low glycemic index and low calorie content, so eating apples in moderation (1-2 apples per day) will solve your problem how to remove belly fat and lose weight.
Green vegetables
The last product turned out to be not just one product, but a whole group, since it is very difficult to single out just one from this entire group.
All green vegetables are low in calories and are among the best sources of healthy fiber, vitamin C, calcium, magnesium, bioflavonoids, dietary fiber, beta-carotene, antioxidants and other nutrients and minerals. And dark green leafy vegetables are record holders for calcium content, surpassing even everyone’s favorite dairy products.
Here is a list of vegetables that can and should be included in your daily diet for anyone who wants to get rid of belly fat and have a thin waist:
- celery;
- romaine lettuce;
- White cabbage;
- broccoli;
- Brussels sprouts;
- Chinese/Beijing cabbage;
- spinach;
- arugula;
- green beans;
- asparagus;
- parsley
- dill;
- lettuce leaves.
products look like :
All these vegetables will help you not only lose belly fat, but also have a healthy skin color, always look young and beautiful! A serving of vegetables should be 150-250 grams.
And now I will give you an example of a menu for one day, which will help a girl of 55-65 kg get rid of her belly in a fairly short time, but subject to following all the rules of proper nutrition and regular physical activity (2-3 times a week):
Expert opinion
Tatyana Latysheva, medical endocrinologist: If you can’t lose weight on your own, try Alutest. During this immunological study, the interaction of the patient's blood with serums from foods is studied, as a result of which a list of healthy and unhealthy foods is compiled for each person. Do not confuse this method with Gemacode, where the menu is selected according to blood type. Alutest is more individual: you will not be given general recommendations, the same, for example, for all people with the first negative, but they will advise a diet that is suitable only for you and no one else. In 80% of cases, this study gives a positive result: the person loses excess weight. Tatyana Antonova: No matter how correct and healthy your menu is, you are unlikely to be able to provide your body with everything it needs. Scientists have found that over the past 100 years, the amount of useful elements in food has decreased by 70%. Dietary supplements will help you fill the lack of vitamins. Some of them, by the way, will also help in the fight against excess weight. Particularly effective are nutricosmetic preparations for weight loss. They simultaneously destroy fat deposits and improve skin structure. That is, with one shot you kill three birds with one stone: vitamin deficiency, excess weight and cellulite!
