Obesity is one of the chronic diseases with the highest prevalence increase in the 21st century. Obesity is defined by the World Health Organization (WHO) as "abnormal and excessive accumulation of fat in adipose tissues to the extent that it impairs health." There are two criteria used when diagnosing obesity. The first criterion is Body Mass Index (BMI).
If the BMI is up to 25 kg/m2, the person is normal, if BMI≥ 25 kg/m2, the person is slightly overweight, and if BMI≥ 30kg/m2, the person is 1st degree obese. If BMI≥35 kg/m2, the person is considered 2nd degree obese, and if BMI≥40 kg/m2, the person is considered 3rd degree (morbid) obese.
The second criterion is waist circumference measurement. Waist circumference is measured midway between the upper iliac crest and the lower ribs. When the waist circumference is ≥102 cm in men and ≥88 cm in women, the person is considered abdominal obese.
In obesity, fat generally increases throughout the body, but especially the increase in fat around the waist is more risky. This situation varies depending on genetic factors and the person's diet. A body shape with a lot of fat around the waist is called an apple type body. Fat in the belly brings along fat in the internal organs (visceral fat). Cardiovascular diseases, hypertension, Type 2 DM, and insulin resistance are more common in people with apple-shaped bodies.
Fat in the belly area; In men, it increases after the age of 30 due to the decrease in testosterone and physical activity, and in women after the age of 40, it increases due to the decrease in estrogen with menopause and the lack of physical activity.
Especially high glycemic index and fatty foods are stored as fat in the body. and increases fat in the belly area. In addition, pastries, trans fats, packaged foods, carbonated and alcoholic drinks, and foods high in simple sugars increase fat in the belly area. Some articles state that refined sugar and fructose are stored in the belly area.
There are foods that increase fat in the belly area, as well as foods that help burn fat. However, a miraculous weight loss cannot be expected by using these foods. If attention is paid to the intake of these foods along with a healthy diet and regular exercise, the process of getting rid of belly fat will be successful.
Foods That Help Burn Fat in the Belly Area
Yogurt
Yogurt is both healthy and full for a long time, thanks to the protein and calcium it contains. In addition, choosing fat-free yoghurt reduces its calorie value. Studies have proven that adding yoghurt to a person's diet increases fat burning from the belly area.
Eggs
It is of great importance to choose eggs for breakfast. Eggs contain the highest quality protein after breast milk and keep you full for a long time. In this way, it prevents the person from consuming unnecessary calories during the day and ensures that blood sugar remains stable for a longer time.
Green Tea
Research has proven that green tea, especially with regular exercise, helps in weight loss. Catechins contained in green tea increase calorie loss and fat burning around the waist.
Quinoa
It is a frequently preferred food in recent years. It is rich in fiber, so it helps with defecation. It has high vegetable protein content. Quinoa is also rich in iron, selenium, zinc and antioxidant vitamin E. In this way, your bloating in the belly area will end due to adequate fiber intake.
Pepper
Contains a high amount of vitamin C. It is a good source of antioxidants that help burn fat. It increases the absorption of iron when consumed with iron-containing foods.
Cures created with mixtures of these foods also help burn belly fat. It allows the person to achieve the ideal appearance in the shortest time.
Cure Recipes That Help Burn Fat in the Belly Area
YOGURT CURE 1:
- 3 tablespoons of low-fat yoghurt.
- 1 teaspoon of chili pepper
- Juice of half a lemon
Preparation:
All ingredients can be consumed after adding to yoghurt and mixing. The cure can be applied 2-3 times a week and is recommended to be consumed 2-3 hours before going to bed. Yogurt has fat burning and filling properties. Chili pepper also accelerates metabolism and increases fat burning. Lemon juice has antioxidant properties due to its vitamin C content. Another way to lose weight in the belly area The method is exercise. However, exercise should not only consist of sit-ups or movements that will work the abdominal muscles, but also exercises that work all major muscle groups. Thus, more effective fat burning is achieved. Some changes should be made in the diet to burn belly fat. To lose weight in the belly area, added sugar, packaged products, and carbonated drinks that cause empty calories should be eliminated from the diet. It is also of great importance to increase the amount of fruits and vegetables rich in fiber and fiber in the diet. It is a recommended method for losing weight in the belly area in diets with low carbohydrate and high protein content. By consuming less than 50 grams of carbohydrates per day, the body is put into ketosis, thus a faster breakdown process begins. However, TÜBER and WHO determined the minimum daily amount of CHO to be taken as 130 g. This is just the amount of CHO our brain needs to use. For this reason, the ketogenic diet is still a controversial issue with its benefits and harms. In addition, increasing the amount of quality protein in the diet allows you to stay full for longer and accelerate your metabolism. Some studies have shown that people who consume high-quality protein have less fat around the belly, while refined carbohydrates and vegetable oils increase the fat around the belly. In a high protein diet, 25-30% of the energy taken is required to come from protein.
Sample Belly Melting Diet List
BREAKFAST: 2 tablespoons of curd 1 boiled egg Cold seasonal vegetable 1 thin slice whole grain bread
Snack: 5-6 raw almonds 1 cup of sugar-free herbal tea with cinnamon stick
LUNCH: 90 grams of baked/grilled/boiled meat/chicken/fish / meatballs Abundant Salad (can be consumed by adding plenty of apple-pomegranate vinegar + lemon + 1 tsp olive oil) 4 tablespoons of light yoghurt 1 thin slice of whole grain bread
Snack: 1 green apple 1 glass of semi-fat milk / 1 glass of light kefir
DINNER: 1 medium-sized ladle of soup / 1 thin slice of whole grain bread 8 tablespoons of olive oil vegetable dish Seasonal salad with plenty of greens 4 tablespoons of light yoghurt
Snack (2 HOURS BEFORE SLEEPING) Yogurt cure
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