The sentences "I am at the ideal weight but my waist circumference is above the limit" or "I am at the ideal weight but have a belly"
are sentences we hear very often. The lubrication around the waist shows us that there is internal lubrication
. It paves the way for many diseases such as diabetes, insulin resistance, metabolic syndrome, fatty liver,
heart diseases. With a healthy diet, body fat
should be reduced and waist circumference should be lowered below the limit.
How to make the right measurement?
1 of the belly button in the morning on an empty stomach Measurement is taken after exhaling over 2 cm.
Waist circumference;
It should be < 80 cm for women,
< 94 cm for men. If it is above these values, it means that the risk of disease is increased
. We should completely regulate our diet by working with a dietitian and include the foods that increase the fat burning rate
into our lives.
So what are the foods that increase the fat burning rate?
Oily Fish: Reduces inflammation in the body and the risk of heart disease. It increases the feeling of satiety
and metabolic rate with omega-3 in it.
Coffee: Increases mood, physical and mental performance. It helps to burn fat. Excess
consumption should be avoided.
Egg: It is the best known protein source after breast milk. It prolongs the duration of satiety and
increases the rate of fat burning.
Green tea: With its antioxidant content called EGCG, it prevents fat storage and increases the speed of fat burning in the body
. It should not exceed 2-3 glasses per day.
Apple cider vinegar: Some studies have shown that consumption of apple cider vinegar is effective in reducing belly fat
.
Yogurt: Increases the rate of fat burning with CLA in its content. It is a very balanced food in terms of carbohydrates, protein and fat
.
Olive Oil: Increases the rate of fat burning with the phenolic compounds it contains. It is the healthiest oil.
Spices: Especially red pepper and ginger are spices that affect fat burning rate.
Capsaicin in the content of red pepper It raises the body temperature after meals and increases the speed of fat burning.
The most important thing is that there is no miraculous food. When consuming these foods, it is necessary not to exaggerate the amount
and it is necessary to support it with a healthy diet.
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