How to get rid of belly fat

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Folds in the abdomen not only look bad, but can also lead to diabetes and heart disease. Therefore, you need to get rid of them as soon as possible.

First of all, measure the waist circumference with a centimeter tape to find out if you have problems with excess fat on your belly. If you are a man, the result should not exceed 102 cm, the good result for woman is 88 cm. People with a higher number need to use one of these methods

You can remove fat from the abdomen in several stages, or even combining them. The first will be cleansing, otherwise the next stage with a healthy diet will bring little benefit. The third stage of losing weight is sport.

Exercise is important not only for weight control, but also for overall health. If you want to get rid of fat on the abdomen, you should not pay attention only to workouts. Studies confirm that there is no local fat burning, twisting does not affect the volume of the abdomen.

Walking, jogging, swimming and other aerobic exercises effectively fight fat in the waist area. They also help to prevent weight gain in the future. At the same time training reduces inflammation, reduces blood sugar levels and minimizes metabolic disorders.

Fiber helps in the difficult task of losing weight, especially for soluble fibers. They absorb water and form a dense gel, which is retained in the intestine. As a result, the movement of food through the digestive tract slows down, which gives a longer feeling of satiety and reduces appetite. One study found that 14 grams of fiber daily reduced calorie intake by 10% and resulted in a loss of 2 kg over four months. In another experiment, consuming 10 grams of soluble fiber per day resulted in a 3.7% decrease in abdominal fat.

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