What are fat burning remedies and how do you get rid of belly fat if there are a lot of theories and practice does not give you the expected effect? Trust the science! We have collected the most interesting studies about “fat burning” and would like to share them with you!
“Life ring” or an insidious friend?
Belly fat is the most consistent fat. But we should not speak about it as a long-standing and implacable enemy. Visceral fat, the fat that surrounds internal organs, and the reserve of which is almost entirely localized in the abdominal cavity, is necessary to our body!
It provides the correct positioning of internal organs and protects them from potential injuries. Its excessive thinning increases the risk of dangerous diseases, as does the abundant proliferation.
If the man’s waist is over 94 centimeters and the woman’s waist is over 85 centimeters, it’s time to take immediate action. It is necessary to begin with confident steps towards a healthy lifestyle.
The basis for any weight loss, including local weight loss (experts still debate whether it is real) – is proper balanced diet and physical activity.
If you do not want to keep yourself in the “iron gauntlets” during the vacations, take care of the general improvement of your body. Eat more fresh berries, fruits, vegetables and herbs, and walk longer outdoors every day.
This action alone is enough to lose a few extra pounds in a month! Scientists and doctors can give other effective recommendations.
8 scientifically proven fat burning remedies
Table of Contents
1. Eat Fiber!
The easiest way to have a beautiful figure and a flat stomach involves correcting your diet. Focus on foods that are rich in fiber. Studies published in the Prevention journal show that enriching your daily menu with fiber leads to a decrease in visceral fat in the body by as much as 3.7%. But scientists specify you should consume at least 10 grams of fiber every day for five years.
Take note!
Ten grams of fiber is equivalent to one cup of green peas, two small apples, three carrots, two cups of berries or two bananas.
2. Add color to your dishes!
This tip may seem strange, but it really works. One of the reasons you deposit fat around your waistline is an increase in the stress hormone—cortisol. Foods that have bright natural hues are primarily berries, fruits and vegetables and contain more vitamin C, which is a natural antioxidant that reduces the amount of cortisol in the body.
A study published in the Nutrition journal revealed that people whose menus contained an abundance of red, yellow and orange foods had a thinner waistline than those who did not keep a “colorful” diet.
3. Forget about low-fat diets!
When you are trying to get rid of fat, it is very important to consume fat. Paradoxically, but it’s a fact! But we are only talking about monounsaturated fats. Scientists have found that a diet with a moderate amount of such fats is effective for weight loss and one of the best fat burning remedies.
Useful fats control the appetite and prevent the uncontrolled consumption of unhealthy foods and many snacks. The scientists defined all kinds of nuts, avocados, seafood and vegetable oils as the best sources of monounsaturated fats.
For your information!
The researchers carried out an original experiment. They increased daily calories by 750 kcal for the two control groups. The first group consumed “harmful” saturated fats, while the second group consumed “healthy” unsaturated fats. After 7 weeks of the experiment, the saturated fat group showed that the amount of visceral fat doubled!
4. Be energetic.
Scientists believe that visceral fat can be burned well with the help of aerobic exercise. Regular jogging, cycling, swimming, and other physical activities that get your heart rate up can help you achieve a slimmer body.
A Duke University study showed that running at least 20 kilometers per week is guaranteed to “reduce” your waist circumference.
5. Include more protein in your diet.
The older we get, the greater the role of proper nutrition in our body. According to Louis Aronne, M.D., Director of the Obesity Clinic at Cornell, a high-protein diet can prevent insulin resistance, which is the cause of belly fat in older adults. The easiest way to diversify your diet is to eat more fermented foods and meat products.
Side note.
During the study, two groups of obese women followed a high-protein and a lower-protein diet for 8 weeks. One control group, whose menu was 30% protein, 40% carbohydrates, and 30% fat, lost much more fat, including visceral fat, compared with the group whose menu was 16% protein, 55% carbohydrates, and 26% fat.
6. Use vinegar in cooking.
A study by Japanese scientists published on the Japanese Study website showed the incredible benefits of vinegar for weight loss. Vinegar reduced visceral fat in obese people who consumed one tablespoon of vinegar daily for 8 weeks.
What caused the fat decrease is still a mystery to scientists. According to one theory, it is the acetic acid, which stimulates the peristalsis of the intestines and breaks down fats.
7. Exercise with more effort.
Low-intensity workouts have their benefits, but if you focus on burning fat, it’s time to move on to “hard artillery.” Vigorous exercise for a short time with a short rest break is one of the best ways to reduce body fat. Such exercise reduces more calories and also lowers insulin and cortisol levels.
Side note.
Try maximum acceleration for 2 minutes while running, then slow down for a minute to regain your breath, and repeat. And if you like more static exercises, then try push-ups or squats for two minutes with acceleration. After that, take a one-minute break and continue again. The more high-interval sets you do, the sooner you’ll lose the extra fat.
8. Try yoga.
Yoga is especially good for menopausal women when active types of exercise are harder to achieve. Studies from 2012 showed that women who first tried yoga and followed it for 16 weeks reduced their visceral body fat.
If “dog pose” and other health-promoting positions aren’t for you, try at least relaxation and deep breathing. Scientists note that this helps to reduce cortisol in the body, and as a result, weight loss.
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