Did you know that fat around the waist and abdomen is one of the most dangerous health threats? From where? I can almost hear you say...
The answer to this question is; It shows that the more fat you have, the higher your risk of obesity, cardiovascular diseases, diabetes and metabolic diseases. According to the World Health Organization, a waist circumference equal to or higher than 80 cm in adult women and a waist circumference equal to or higher than 94 cm in adult men is associated with the risk of disease. In addition, fat in the waist area is one of the important factors that trigger insulin resistance.
So how can this situation be prevented??
weight-loss---1
First, trust yourself and focus on your goal. Integrate the ways to have a flat stomach in a short time in the light of science with your life. Get rid of your habits. Enter the summer with a healthy and fit body this season.
So, are you one of those who say "I do sports very intensely and do not pay much attention to my nutrition"? Of course, with exercise, the time it takes for you to have a fit stomach will be shorter. However, unfortunately, it is not possible for us to spend hours in the gym every day. So what should we do? As I said at the beginning, you need to adjust your diet.
Remember, the way to have a fit and flat stomach is through healthy nutrition. The basis of nutrition is the food you cook in the kitchen and the right shopping. Where should we start to have a fit and flat stomach?
1. First, you can start with shopping.
The food you put in each basket will be waiting for you to be consumed at home. Let's make sure that the foods we fill the basket with are not unhealthy foods that may cause you to gain weight, so that we do not get our share of the dangerous foods that will be next to us later. I recommend that you make a list before going shopping.
2. Reduce your portions, eat little by little, often.
Start the day with a quality, energetic breakfast and eat in the evening. How about reducing the amount of food you eat? First of all, you should have your dinner based on vegetables such as olive oil dishes and salads. Keeping blood sugar in balance in the body means not gaining fat. To maintain blood sugar balance, you need to have at least 3 snacks along with 3 main meals. Reducing your portions causes your daily energy intake to decrease.
3. Those who do not eat lunch cannot lose weight.
One of the ways to have a fit stomach is to not skip your lunch. You can have your lunch with protein-based choices such as grilled meat or fish, boiled chicken, legumes or cheese salad. Eating a carbohydrate-rich diet will lower your blood sugar in the afternoon and make you feel more hungry. It will also negatively affect your work efficiency.
4. Your natural fat burner is water.
The water you drink during the day will suppress your feeling of hunger. Your digestive system will be regulated by drinking a glass of water before each meal. With the arrival of the summer months, you can help burn fat by drinking at least 2.5 liters of water a day.
5. Sleeping less gain weight more easily.
Yes, those who sleep less gain weight. According to research, insufficient sleep slows down weight loss and affects weight gain. You ask why? Because the body tries to replace the energy you cannot get from sleep by eating, and the energy you get during the day increases. It is up to you to get rid of the fat around your belly by sleeping at least 7 hours every day.
6. There is no fat burning without bread.
The first mistake you make to lose weight starts with removing bread from your diet. Our aim is to add the right bread to your diet. Since whole grain breads consist of complex carbohydrates, they are rich in fiber and grain. It helps balance your blood sugar. What you need to do is to stay away from simple carbohydrates and include whole grain products.
7.Do not miss olive oil in your kitchen.
Olive oil protects our health with the monounsaturated fatty acids it contains. Other oils such as olive oil, which have endless benefits for our health, are canola and hazelnut oil, which you can consume in your kitchen with peace of mind. Stay away from frying and roasting cooking techniques and use healthy cooking methods.
8. If you want to look slim, consume dairy products.
Dairy products such as milk, yoghurt and ayran are very rich in calcium. Calcium is a mineral that works against fat in the body. You can have a fit body in a short time, thanks to conjugated linoleic acid, also known as CLA, found in dairy products. If you want to lose weight, I recommend you consume 2-3 portions of dairy products every day.
9. Consume raw almonds to slim your waist. show.
Regular use of raw almonds, an oilseed, causes a 10% reduction in the waist area. Include 5-6 raw almonds in your snacks to protect your health.
10.Reduce stress, maintain your weight.
Did you know that you add calories to your body during stress? The cortisol hormone secreted with stress causes fat around the belly. Minimize stress in your life.
11. Meet white tea.
White tea contains more antioxidant substances compared to other herbal teas. Thanks to the catechins found in white tea, fat burning in your body accelerates. Reduce the fat in your belly area with 3 cups of green tea a day.
12. Lose weight with antioxidant fruits.
Fruits with high antioxidant content are fruits that help burn fat and keep the abdominal area fit. Include red fruits such as blackberries, blueberries, cherries, strawberries, raspberries and black mulberries in your diet. While strawberries are in season, consume 6-8 medium-sized strawberries in your snacks and stay fit. n.
2 DAYS FOR A HEALTHY WAIST CIRCUMFERENCE MIRACLE DIET
DAY 1
MORNING
– 1 matchbox of fat-free white cheese and 1 boiled egg
– 1 thin slice of whole wheat bread
– 2 whole walnuts
– 2 handfuls of parsley + tomato + cucumber + pepper
MIDDLE
– 3 thin slices of pineapple + 1 cup of white tea with cinnamon
LUNCH
– 250 g grilled turkey
– Oil-free arugula salad with plenty of lemon
iKiNDi
– 6 medium-sized strawberries + 1 glass of skim milk
dinner
– 6 tablespoons of pumpkin dish with olive oil
p>
– Purslane salad with yoghurt
NIGHT
– 1 glass of light kefir
DAY 2
MORNING
– 3 tablespoons of oatmeal + ½ glass of light milk + 8 black mulberries
BIRDISH
– 6 raw almonds + 1 medium-sized green apple
LUNCH
– 250 g grilled chicken breast
– Oil-free lemon and parsley salad
AFTERNOON
– 10 blueberries + 1 cup of white tea
EVENING
– 6 tablespoons of green beans with olive oil
– 1 bowl of tzatziki with lots of dill
NIGHT
– 1 cup of white tea + 10 green plums
Read: 0
