Eating tips and exercises to get rid of fat in the stomach

Eating tips and exercises to get rid of fat in the stomach
Excess fat around the abdomen puts you at greater risk of serious health problems such as type 2 diabetes and heart disease. Even if you are in normal weight usually leads to excess fat around your weight increases the risk, so take steps to lose belly fat can give your health - and your self-respect - a strong boost. While your genetics determine where fat is stored in the body, and not a means to reduce the spot, there are still some things you can do to get rid of belly fat and keep coming back.

Reduce calories Vydox
You must create a calorie deficit to lose fat. Every pound is equal to 3,500 calories, which means that you have to burn 3,500 calories more than you consume to lose 1 pound of fat. If put himself in the daily deficit of 500 to 1000 calories, you can lose 1-2 pounds per week. Your metabolic rate account and then have their activities and exercises into account when determining the amount of calories you need to consume every day to reach equilibrium. From there, the reduction of consumption required to create a deficit. Remember that your body will lose fat in places you want in the order you want. If your stomach is primarily developed in fat, it is probably the last place you lose. Do not let this be difficult, however. Just understand that you may have to work a little harder for a little longer to get rid of the fat around the waist.

Avoid foods that lead to fat storage in the abdominal area
While genetics largely determines where your body stores fat, you can minimize the potential for gain fat in the abdomen


Avoid known to move the food store across the belly. A study in 2010 in "Nutrition Research" that eating foods that contain a high proportion of sugar in the index in the blood, such as those containing sugar and white flour can cause fat storage in the abdominal area. The researchers found in the University of Buffalo that alcohol consumption can also lead to the accumulation of fat in the abdominal area. And found the results published in the "Journal of Nutrition" in 2003 that those who drank wine had less fat in the abdomen, while the majority who drink alcohol. Abdominal fat level of the participants associated with the amount of alcohol consumed regularly.

Daily exercise
And regular exercise helps your body to burn excess fat around the abdomen and maintain. The American College of Sports Medicine recommends that adults get at least 150 minutes of moderate exercise cardiovascular intensity each week. Regardless of how the break to put pressure on the heart in your schedule as long as you do it. If you are able to practice only in blocks of 15 minutes, and that's okay - not just 10 blocks along the week. Increase training lean muscle mass resistance and fire up your metabolism. This makes it easier for your body to burn fat and harder to win. ACSM suggests that the adult weight training 2-3 days a week, using a variety of equipment.

Maintain cortisol in check
The stress hormone, cortisol, has been strongly bind to fat in the abdominal area. In a 2008 study in "Clinical Endocrinology and Metabolism," the researchers found a strong correlation between cortisol levels than girls suffer from excess weight and increase fat in the abdominal area. Similarly, I discussed the study in 2011 published in "Obesity" How are affected by stress and cortisol levels of visceral fat in girls Hispanic. Made available to participants who have high levels of stress associated with the school are also high levels of cortisol and fat in the abdominal area. Proper diet, exercise and meditation are all effective ways to reduce cortisol.