Believe it or not, the problem of the accumulation of abdominal fat affects millions of people around the world, regardless of their physical condition, since this issue is complex even for people without overweight. Not surprisingly, liposuction and surgeries are increasing in order to suppress the uncomfortable “rollito”.
But, eye, you must be clear that there are natural and healthy ways that will help you to combat this discomfort without having to expose your body to interventions that can be harmful in the long run.
The first thing is to know that our body has fat as an energy reserve to protect it from climatic changes and is necessary for the normal functioning of the organs; However, when these energies are not used and consumed more, they become fatty acids that accumulate in the liver and muscle tissues.
Risks of abdominal fat
According to research carried out in Finland and published in the European Health Journal, the fat stored in the stomach area generates health risks, because the chances of clogged arteries are increased and could lead to future cardiac problems. Therefore, it is recommended that the waist in men does not exceed 102 centimeters and in the case of women that is not beyond 88 centimeters.
There are several factors that contribute to the accumulation of abdominal fat in the body, some of them are: sedentary life, stress, genes, triglycerides, hormones and inadequate nutrition.
Here is the list of food to burn your abdominal fat
That is why it is important that you know and that you include in your usual regimen the following foods that will allow you to get rid of the harmful and annoying abdominal fat:
1. Low-fat dairy products :
This group includes milk, yogurt, and low-fat cheeses. But all high in calcium content, as this element helps break down fat cells. It should be remembered that it is essential that these products are skimmed.
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2. Citrus :
Like oranges, grapefruit, and lemons because of the high content of vitamin C, which favors the body to process fat more quickly and allows to fight the insulin that leads to weight gain.
3. Watermelon :
This fruit is rich in potassium which allows to regulate sodium levels and deal with swelling problems.
4. Nuts :
Because this fruit contains Omega 3 helps reduce the levels of stress hormones such as cortisol, which contributes to weight gain. The important thing is to consume them in adequate doses and not abuse them.
5. Almonds :
By its glycemic index allows control of sugar levels and helps activate the metabolism. They are also rich in protein, calcium, fiber and Omega 3, transforming them into important sources of energy. You should also eat small portions, between 10 and 15 is convenient.
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6.Oats :
It has high levels of fibers and proteins, which favors the decrease of cholesterol levels. It is also known as a purifier of blood due to the substances it has, allowing encapsulate fats and toxins and then expel them from the body.
7. High fiber vegetables :
Spinach, broccoli, and asparagus stand out in this group, as they have a high thermal effect and a low-calorie density. Its nutrients allow the intestines to absorb less fat, optimizing the functioning of the digestive system and strengthening the immune system.
8. Raspberries, Strawberries, Blackberries, and Blueberries :
These fruits contain a high amount of fiber and water, and if that were not enough they have few calories. Similarly, they have flavonoids which help regulate sodium levels; and possess anthocyanins, inhibiting the assimilation of fats and sugars. The recommendation is to eat them between meals.
9. Salmon :
This food represents a high source of Omega 3 and has proteins that contribute to the formation of good cholesterol (HDL), activating the metabolism and favoring the expenditure of excess abdominal fat. Similarly, their fatty acids stop the accumulation of fat in the body.
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10. Olive Oil :
This element is rich in unsaturated fats which benefits our body. It favors the absorption of nutrients and decreases cholesterol levels. Of course, it is essential not to consume it as cooking oil, as its composition changes.
Bonus Track :
Another food known for its properties against abdominal fat is green tea, as it stimulates metabolism, regulates glucose levels and reduces blood pressure. Contains polyphenols that help control stress hormones, and decrease the conversion of glucose into fats. If you consume it after meals it benefits the passage of food through the intestine, facilitating the absorption of nutrients.
By adding these foods to your diet, practicing at least 30 minutes of physical activity a day. And being patient and persevering, you will see that not only will you have a flatter abdomen. But it will also improve your physical appearance and most importantly, your health.
We also invited you to read this article: http://ledmain.com/2017/12/05/the-6-best-cardio-exercises-to-burn-calories/
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Tags: abdominal fat, reduce abdominal fat
