Most people who want to get rid of excess fat around the waist are interested in which belly is more difficult to remove, soft or hard .
This question was answered bydoctor Evgenia Antimirova, writes “Doctor Peter.”
Doctor Antimirova claims that getting rid of the “belly” is not easy. Different types of fat require different methods of correction.
“Usually people complain that, despite all efforts, regular exercise and proper nutrition, the “fat trap” does not go away,” says the doctor.
It is easier to correct a soft belly, that is, the folds on such a belly are movable. Firm abdomen with dense fatty tissue. This is due to the fact that dense fat contains cells in a state of fibrosis, and adhesions form between them.
To successfully combat dense fat, the doctor recommends using drainage methods, such as massage and various hardware procedures. They help soften adipose tissue and make it more flexible for correction.
It should be taken into account that if there is an accumulation of visceral fat – fat that accumulates around the internal organs, then hardware techniques will not save, says Antimirova.
< br>Nutritionist Yulia Lementina, especially for MedicForum, named 4 methods of stable weight loss that will help get rid of belly fat, including visceral fat.
Avoid foods containing trans fats
Trans fats are created by pumping hydrogen into unsaturated fats such as soybean oil.
“According to observational and animal studies, these fats are associated with inflammation, heart disease, insulin resistance and increased abdominal fat,” says Lementina.
Eat a high-protein diet
Protein is an important nutrient for weight control.
High protein intake increases the release of the satiety hormone peptide YY, which reduces appetite and promotes satiety.
“Protein also increases metabolic rate and helps maintain muscle mass during time to lose weight.”
Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a low-protein diet.
Be sure to include a good source of protein at every meal , for example:
- meat
- fish
- eggs
- dairy
- whey protein
- beans
Reduce stress
Stress can lead to increased belly fat by stimulating the adrenal glands produce cortisol, also known as the stress hormone.
Research shows that high cortisol levels increase appetite and promote abdominal fat storage.
“What's more, women who already have larger waistlines tend to produce more cortisol in response to stress. Elevated cortisol levels further promote fat gain in the midsection.”
To reduce belly fat, engage in activities that relieve stress. Practicing yoga or meditation can be effective.
Do aerobic exercise (cardio)
Aerobic exercise is an effective way to improve your health and burn calories.
Research also shows that it can be an effective form of exercise for reducing belly fat. However, the results are mixed as to whether moderate- or vigorous-intensity exercise is more beneficial.
“One study found that postmenopausal women lost more fat in all areas when they did 300 minutes of aerobic exercise per week.” compared to those who exercised 150 minutes a week.”
MedicForum previously wrote about how fatty foods affect the pancreas.
Important! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.