One of the complaints that I hear from both my clients and many people around me is fat in the lower abdomen. If the waist circumference is more than 88 cm in women and 102 cm in men, this indicates abdominal obesity. And unfortunately, the issue that this type of adiposity is most associated with is high cortisol level, namely stress. It can be a lifestyle. Women are more prone to lower abdominal fat than men, but the same rules apply to fat burning in both genders. It is impossible to eliminate the fat in a particular area at once; First of all, fat loss should be achieved in general. The basic logic of fat loss is to create a calorie deficit.
Avoiding processed foods, refined sugar and simple carbohydrates is essential to reduce lower abdominal fat mass. In addition, sugary drinks (including light and zero ones) and energy drinks should be avoided. These drinks cause inflammation in the digestive tract by unbalancing blood glucose. This causes fat cells to accumulate in the lower abdomen.
Diet; Healthy proteins and high fiber should be added as it provides energy and increases satiety time without increasing calorie intake too much. Vegetables such as broccoli, cabbage and cauliflower provide satiety for a long time and prevent excessive calorie intake. In addition, the need for sugar should naturally be met with fruits. High fiber and vitamins in fruits minimize the harmful effects of fructose in their content.
HIIT (high-intensity interval exercise) is recommended for calorie deficit. Fat loss in the body; Since it triggers the destruction processes, some muscle loss may also occur in this process. It may be very important to include weight exercises in training in order to minimize this loss. It may be difficult to make all the changes at once, but integrating even 1-2 of them into life creates serious consequences. It is also easier to add other changes over time on top of the 1-2 changes provided. It's easy. These are;
- Increasing the amount of drinking water,
- Increasing the daily walks,
- Eating mindfully and slowly
- Smoking reduce/stopping (Provides more benefit from exercise)
- Doing cardio (hiit) and lifting weights
- Avoiding alcohol and trans fats, refined sugar and beverages.
- Using apple cider vinegar
- Consuming green tea
- Using probiotics regularly
- Establishing a sleeping pattern
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