One of the biggest challenges for health of many people is to get rid of the accumulation of fat in the abdominal area, which can pose significant risks to the body.
This is because the fat located around the vital organs negatively affects their functioning. To avoid complications, it is crucial to maintain circumference abdominal below 88 cm in women and 102 cm in men.
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Although many people believe that localized exercises, such as sit-ups, are the solution to eliminating abdominal fat, the truth is that changing your eating habits and lifestyle is the key to this goal.
Here are three key routine changes that can help reduce belly fat!
(image: Amaly/Playback)
1. Changing buying habits
The first and most important change must happen in the supermarket, when we choose the foods we are going to consume. It is essential to opt for an anti-inflammatory diet, rich in low-glycemic carbohydrates and sources of micronutrients.
When shopping, pay attention to the cart's contents: 80% of it should be filled with vegetables, greens, fruits, roots, lean meats, eggs, natural yogurt and whole grains.
Only 20% should be reserved for processed products, such as breads, biscuits, ready-made cakes, chocolates, snacks, frozen foods, flavored yogurt and products with added sugar.
Prioritize fruits as carbohydrate sources for breakfast and intermediate snacks, combining with yogurt and good sources of fat, such as seeds or nuts.
In main meals, the focus should be on filling half the plate with vegetables and greens. The other half with lean meat and a grain and/or root.
Avoid juices during meals and leave desserts for the weekend, thus accelerating the reduction of abdominal fat.
2. planning meals
Eating out can be an obstacle for those looking to reduce belly fat. Many establishments abuse oil and artificial additives in the preparation of recipes, making them caloric and contributing to fluid retention.
Planning meals and making them at home is the best option. The weekend can be used to cook and freeze part of the lunchboxes, ensuring a healthy and controlled diet during the week.
In addition, this practice saves time, allows a real control of the food and reduce the consumption of processed foods.
3. Focusing on good fats
Contrary to common sense, good fats are important allies in reducing the belly. Some of the most beneficial are:
Olive oil: reduces cellular inflammation, aiding in weight loss, and delays the digestion of carbohydrates, controlling the release of insulin;
Avocado: helps fight fat accumulation between abdominal organs, balancing cortisol levels, a hormone that can cause inflammation and fat accumulation in the abdominal region;
Nuts and Seeds: they are rich in unsaturated fats, which raise good cholesterol (HDL) and prevent heart and metabolic diseases. They are also sources of omega 3 and omega 6, reducing bad cholesterol (LDL).
Incorporating these changes into your routine can make all the difference in decreasing belly fat and improving your overall health.
Remember that patience and consistency are essential to achieving lasting results. Consulting a health professional or nutritionist for personalized guidance is also key in this process.
