Losing belly fat is among the goals of most people. Therefore, “how to melt the belly in a short time?” a question arises.
People today are very busy. He can't get his head up from running around. As you know, we are not very good with exercise. We also love junk food, oily food...
Why am I saying this? Because all these factors combine and cause weight gain over time. Most of the weight is accumulated in the belly area.
The belly area of the body is where most of the fat is stored. Rest assured, this is very annoying. Who wants to have a belly sticking out of their clothes?
Let's say we are someone who doesn't care about looks and our big belly doesn't bother us? What about our health? Belly fat is very harmful to our health. Because the fat accumulated in that area invites many chronic diseases. For example; fatty liver disease, diabetes and high blood pressure…
In order to melt the belly, you should pay attention to what you eat. You should do physical exercise daily. So “what else can I do?” If you are wondering, I think you will read our article with interest. In the article, I will touch on everything you need to know about it, from foods that melt belly fat to belly melting movements.
By paying attention to what you eat and doing physical exercise daily, you can melt your belly. You can find all the details about this subject in our article.
What Causes Belly Fat?
In order to melt belly fat, you must first know why there is fat in that area. Knowing the cause will make it easier to find a solution. We can list the causes of belly fat as follows;
Hormonal changes: Hormones play an important role in determining the distribution of fat in the body. The hormonal imbalance that may occur, increase hunger, slow down the metabolism and cause stress, resulting in the formation of fat in the belly.
Genes: If a person has obesity in their genes, they are more likely to accumulate fat in the belly area.
Stress: Stress leads to increased cortisol levels. Thus, food consumption increases and the belly starts to lubricate.
Insomnia: InsomniaIncreases the production of stress hormones in the body. This leads to overall weight gain.
Sugary foods and drinks: These contain high amounts of additives, preservatives and artificial colorings that can cause belly fat.
Alcohol: Alcohol is broken down into sugar in the body. Excess sugar turns into fat. Excess sugar from alcohol leads to inflammation and, accordingly, abdominal obesity.
Trans fat: Trans fatsare unhealthy fats found in processed and fried foods. It has important contributions to fat accumulation in the belly area.
Inactivity:Being inactive also causes fat in the belly area. A sedentary lifestyle is the primary reason for the increase in obesity prevalence worldwide.
Low protein diet:Eating less protein makes it harder to burn belly fat. Eating less protein causes stress, inflammation, increased toxicity and slowed metabolism.
Menopause: Women entering menopause experience hormonal changes. During this period, the lubrication of the belly region in women is due to the formation of stress due to the increase in cortisol levels.
Low fiber diet: Consuming less fiber leads to weight gain, especially in the belly area. Fiber increases satiety. It prevents the accumulation of belly fat by providing stool movement in the colon.
What should be done to melt belly fat?
Belly fat is located inside the abdominal cavity and surrounds the internal organs. If your belly is protruding and your waist is wide, it can be said that there is fat in the belly area.
The more this lubrication, the greater the risk of experiencing health problems. Now "what should be done to melt belly fat?" Let's look for an answer.
Low carbohydrate diet
Low-carb diets are one of the most effective ways to lose belly fat. Many studies have shown that low-carb diets are more successful at losing belly fat than low-fat diets.
Among the low-carb diets, the ketogenic diet is the most effective for losing belly fat.
Ketogenic dietsdrastically reduces carbohydrates. This puts you in a natural metabolic state called ketosis.
Aerobic exercise
Regular aerobic exercise is a great way to lose belly fat. Generallycardio- This type of exercise, known as the burning of a lot of calories.
Many studies have shown that aerobic exercise can help lose belly fat even without dieting.
Maintaining regular aerobic exercise along with a healthy diet is more effective at losing belly fat than exercising or dieting alone.
Fibrous foods
Fiber helps to melt the belly by suppressing the appetite. For example, studies show that short-chain fatty acids help raise levels of cholecystokinin, fullness hormones like GLP-1 and PYY.
Fiber is also the hunger hormoneghrelin lowers hormone levels. Flax seeds,sweet potato, legumes and grains are among the best fiber foods.
Protein is the most important nutrient for fat loss. Eating more protein satisfies hunger by increasing levels of the satiety hormones GLP-1, PYY, and cholecystokinin. It lowers the level of the hunger hormone ghrelin.
Studies show that proteinspeeds up the metabolism and that is to lose weight andIt has shown that it provides belly melting.
To increase protein consumption, consume a protein source at each meal. Meat, fish, eggs, milk, legumes and whey are foods that contain high amounts of protein.
limit sugar
Sugar is very unhealthy. It is high in calories and does not contain additional nutrients. Consuming too much causes weight gain.
Sugar contains roughly 50% fructose. Large amounts of fructose are converted into fat by the liver.
This causes an increase in belly fat. Therefore, consuming less sugar and fructose is an effective way to lose belly fat.
Consumption of sugar, fresh vegetables, fruits, lean meats andfish You can reduce it by eating natural foods such as.
Stop drinking
Drinking too much alcohol is harmful to both health and the waistline.
Many studies have shown that drinking too much alcohol causes fat to be stored as belly fat.
If you want to lose belly fat as quickly as possible, limit alcohol or even give it up completely.
Avoid trans fats
Trans fats are unhealthy. These are a type of artificial oil created by pumping hydrogen into vegetable oils.Trans fats It does not deteriorate quickly and has a long shelf life.
That's why it's added to baked goods and processed foods like potato chips.
Studies have shown that trans fats increase belly fat and can cause numerous health problems.
By staying away from them, protect your health and get rid of your belly.
Get enough and quality sleep
A good night's sleep is very beneficial for overall health. Studies have shown that lack of sleep increases the risk of fat accumulation in the internal organs.
On the contrary, getting enough and quality sleep helps to melt belly fat.
Get stress under control
Stress andanxietyare common problems that affect many people. The body's adrenal glands can stimulate cortisol, a stress hormone, to produce more.
Studies have shown that excess cortisol can increase belly fat storage. What's more, continued stress can trigger overeating, making the situation worse.
Consume probiotics
Probioticsare live bacteria that benefit intestinal and digestive health. These are found in foods such as yogurt, kefir, and sauerkraut.
Some studies state that certain probiotics promote weight loss and reduce visceral fat.
In addition, it helps raise ANGPTL4, a protein that can help reduce fat storage.
Studies have shown that some probiotic bacteria from the “Lactobacillus” family such as “Lactobacillus fermentum”, “Lactobacillus amylovorus” and especially “Lactobacillus gasseri” can help with belly fat.
Intermittent fasting method
Intermittent fasting is an effective way to lose weight. It is a form of nutrition that includes the cycle between periods of eating and fasting.
Unlike diet, intermittent fasting does not restrict any food. It focuses on when you should eat them. Following the intermittent eating style, you will generally eat less food and consume fewer calories.
Studies show that intermittent fasting is very effective for losing belly fat.
Drink plenty of water
Drinking water is an indispensable habit for our body to perform all its functions.
Drinking water cleanses the body. It helps to melt belly fat by removing toxins from the body.
You can try. Even drink a glass of water when you're hungry. After waiting for a while, you will realize that your hunger has passed.
When you lose your appetite, you will eat less.
When you eat less, your daily calorie intake will decrease.
Over time, you will lose weight and belly fat will begin to melt. Do not forget to drink 6-8 glasses of water a day.
Foods That Melt Belly Fat
You want to melt belly fat. So what will you eat? Some foods work especially on the belly area and make it melt. Now let's look at foods that melt belly fat.
Kiraz
In a study conducted at the University of Michigan,cherry Eating has been discovered to effectively reduce the symptoms of metabolic syndrome and heart disease.
It increases the risk of storage of belly fat, as well as metabolic syndrome, diabetes, and heart disease.
Cherries help lower cholesterol in the body. Therefore, it provides a significant reduction in body fat.
Apple
Apple, makes you feel fullbeta caroteneIt is rich in phytosterols, flavonoids and fiber. This prevents overeating.
Pectin, the natural compound of apples, accelerates the weight loss process.
Pectin-rich fruits require more chewing. When pectin dissolves in the stomach, it forms a gel-like substance that traps fat and dietary cholesterol.
Avokado
A great source of healthy fats such as polyunsaturated and monounsaturated fats, avocados help to lose belly fat in no time.
The high fiber content of this fruit also prevents overeating.
Tomato It contains a compound called “9-oxo-ODA” which is effective in reducing blood lipids and controlling stomach fat.
A powerful antioxidant in this vegetable. licopeneIt lowers cholesterol, fights cancer and reduces wrinkles.
In order to burn belly fat effectively, keep tomatoes on your table both raw and cooked.
Cucumber
CucumberIt is an extremely low-calorie and refreshing food.
Eating cucumber every day helps speed up the weight loss process and remove harmful toxins secreted by the digestive system from the body.
Thus, belly fat is burned quickly.
Celery
Fill your plate with green leafy vegetables like celery to get rid of belly fat.
Celery contains a high amount of fiber. It is very low in calories and accelerates weight loss. It contains high levels of vitamin C and calcium.
Drink half a glass of celery juice before having lunch or dinner to cleanse your entire body system. You can also use it in salads or soups.
Beans
Eating different types of beans regularly is very beneficial for losing belly fat.
It also effectively helps to develop muscles and improve the digestive process.
Beans also prevent overeating by keeping the stomach full for a long time.
Beans are a source of soluble fiber. This fiber specifically targets belly fat. It helps break down excess fat. Excess weight stored in the belly is excreted from the body.
Watermelon
Watermelon is one of the best foods to melt belly fat. It is low in calories and contains 91% water.
If you eat watermelon at dinner, you will be full without getting too many calories. In addition, it makes you feel fuller for longer.
With these features, it helps to lose weight and therefore melt belly fat.
The high magnesium content is an important component for muscle building.
Building more muscle helps burn belly fat faster.
Pineapple
PineappleIt is one of the most effective foods for losing belly fat.
This tropical fruit contains an enzyme called bromelain, which has powerful anti-inflammatory properties.
This enzyme helps metabolize the protein that flattens the belly button.
Does Walking Melt the Belly?
To be healthy,getting regular exercise is important. This is because being physically active lowers the risk of developing health conditions such as heart disease, diabetes, and cancer.
Exercise not only helps you live a longer and healthier life, but also helps you lose weight.
Walking is a great form of physical activity that you can do anytime, anywhere, low risk and accessible to most people. So, does walking melt the belly?
Walking burns calories
Getting more exercise by walking helps burn extra calories. Thus, belly fat melts.
Provides muscle protection
When people reduce their calorie intake and lose weight, they lose muscle as well as body fat.
Exercise, such as walking, helps counter this effect by preserving lean muscle as you lose weight.
Along with weight loss, the preservation of muscles accelerates metabolism and makes it easier to melt belly fat.
Burns belly fat
A large amount of fat storage in the abdomen increases the risk of type 2 diabetes and heart disease.
Abdominal obesity is seen in men with a waist circumference of more than 102 cm and women with a waist circumference of more than 88 cm and it carries a health risk.
One of the most effective ways to melt this fat is to do aerobic exercises like walking regularly.
Belly Melting Movements
Belly fat is the most stubborn fat. It is difficult to melt as well as unhealthy. As we mentioned above, in order to lose belly fat, first of all, it is necessary to change the diet. This alone is not enough. It will be more difficult to get rid of stubborn fat in that area without making belly melting movements.
Now let's take a quick look at belly fat loss moves and how to do them.
Not: Do warm-up exercises for ten minutes before starting belly fat-burning exercises. After the muscles have warmed up, take a ten-second break and begin the following exercises.
Lying leg raise
Lie on the mat. Place thumbs under hips, palm flat on floor.
Lift feet slightly off the ground, look at the ceiling. This is the starting position.
Raise both legs 90 degrees and slowly lower them down.
Raise your legs again before touching the ground. Do three sets of 15 repetitions.
Legs in and out
Sit on the mat. Place your hands behind you with your palms flat on the mat.
Lift your legs off the ground and lean back a little. This is the starting position.
Tuck both legs in. At the same time, bring your upper body closer to your knees.
Lift your head, back and legs off the ground. This is the starting position.
Lower your left leg. Just before touching the ground, raise your left leg and lower your right leg.
Do this move 12 times to complete a set. Continue for three sets.
Curling
Lie on the mat, bend your knees and place your feet on the floor.
Place thumbs behind the ears. Grasp the back of the head with your other fingers.
Lift your head off the ground. This is the starting position.
Start the movement by curling up and trying to reach your knees with your head.
Return to the starting position.
Be sure to inhale as you curl up and exhale as you descend.
1 set consists of twelve repetitions. Do two sets.
cycling exercise
Lie on the mat, bend your knees and lift your feet off the floor.
Place the thumbs behind the ear.
Grasp the back of the head with the other fingers.
Lift head off the ground. This is the starting position.
Push your left leg down and extend it straight.
Curl and turn to the right at the same time. Try to touch your left elbow with your right knee.
Bend back and bring your left leg back to the bent position.
Do the same with the other leg. Do two sets of 12 repetitions.
Shuttle
Lie on the mat, bend your knees and place your heels on the mat.
Put your hands behind your head.
Lift your head and shoulders off the ground and look up at the ceiling. This is the starting position.
Use your core strength to lift your body off the ground and come into a sitting position.
Slowly return to the starting position. Do two sets of 12 repetitions.
doubling up
Lie on the mat. Extend your hands above your head. This is the starting position.
Lift your upper body, keeping your back and neck in line. Lift both feet off the ground at the same time.
Try touching your knees with your hands.
Return to the starting position. Do three sets of 12 repetitions.
cross body mountain climbing
Get into plank position. For this position, lie face down on the mat. With the support of your elbows and toes, rise slightly off the mat.
Keep your elbows directly under your shoulders.
Keep your neck, back and hips in a straight line. Do not lift up and do not lean down. This is the starting position.
Lift your right foot off the ground, bend your knee and bring it closer to the right side of your chest.
Return the right foot to the starting position. Now lift the left foot off the ground, bend the knee and bring it closer to the left side of your chest.
Speed up and pretend to run. Do 2 sets of 25 reps.
Burpee
Stand straight with your feet shoulder-width apart.
Bend your knees and place your hands on the floor. Let's call it the "frog" position for clarity.
Jump up and push both legs back. Get in a push-up position.
Jump in and return to the "frog" position.
Jump vertically and stretch your hands above your head.
Land softly on the ground.
Get back into the frog position, then back to the push-up position. Do 3 sets of 8 reps.
side plank movement
Get into a semi-lying position with your right side. Place your left foot on the right foot and on the ground.
Place your elbow just below your shoulder and left hand over your waist.
Lift the hip off the ground. The back should be in line with the neck and head.
Maintain this position for 30-60 seconds. Keep breathing.
Download your body. Take a 10-second break, switch sides and do the same with the other side.
One set of this exercise is enough for beginners. You can increase the time and sets as you progress.
To summarize;
There are simple strategies you can follow to lose belly fat. First of all, if you are going to eat low-calorie and filling foods. The most important of these foods are protein and fiber foods.
Sugar should also be avoided. The worst enemy of your health and physical appearance. Even by cutting out sugar on its own, you'll have gone a long way toward losing belly fat.
Be sure to eat small meals every 3-4 hours to facilitate digestion and reduce stress in the body. This will reduce your chances of getting too hungry and attacking the food.
And let's not forget the exercise to melt stubborn belly fat. Regular aerobic exercise, such as walking, helps to get rid of belly fat. You can burn fat faster by doing belly melting movements.
