How To Lose Belly Fat In 1 Week | 7 Simple Steps

Belly fat is a big problem facing many people who are overweight.

It can cause type 2 diabetes, Heart disease, High blood pressure, Strokes and Heart attacks, Erectile problems in men.

In the next few minutes we will try to answer these questions:
How do we measure belly fat?
What are the reasons?
What is the cure ?
Natural recipes to help burn fat?
What to do and what to avoid?
Exercises to get rid of belly fat and get a slim body.

To estimate the volume of fat, you must first measure your waist circumference using a tape measure
And the waist circumference must be measured directly on the skin by placing the measuring tape halfway between the pelvic bones and below the rib cage and wrapping it around the waist,
often slightly above the navel

The abdomen should not be suctioned during the measurement or the measuring tape should be tightened and breathing normally, and it must also be ensured that the measuring tape is not wrapped, especially in the back area.
Then read the waist circumference on the measuring tape and re-measure again to make sure the reading is correct
Then we divide the circumference of the waist by the length
The ideal output for men is between 0.46 to 0.53 and for women it is between 0.46 to 0.49

In order to understand the issue of belly fat, it is necessary to understand the role of insulin in the body

Insulin regulates glucose or sugar levels in the blood , by helping the body's cells absorb it and convert it into energy.

Without insulin, blood sugar levels can build up too much, causing type 1 diabetes, in which insulin is used as a treatment.


When you eat large amounts of carbohydrates or sugar more than the body needs, the insulin will store it in the tissues as fat.

There are also some cases in which the body does not respond to the action of insulin as it should,
In what is known as insulin resistance; This increases insulin secretion in response to eating, but the cells cannot handle blood sugar;
Because they are less sensitive to insulin, sugar levels remain high and it is a risk factor for obesity and type 2 diabetes.


“Insulin resistance occurs when cells do not respond to insulin, so sugar is not pushed into the cells and instead is stored as fat, primarily in the form of belly fat.


Another side effect of insulin resistance is hunger and cravings for carbohydrates, which further exacerbate the problem.

Belly fat can be targeted by addressing the root causes through the following:



number 1 , Eat a balanced and healthy diet:
Eating well-balanced meals can help prevent insulin-related weight gain.
Such as eating a diet rich in fruits, vegetables, and whole grains, which contain large amounts of vitamins, minerals and dietary fiber
, which makes us feel full faster, and magnesium and potassium help increase the sensitivity of cells to insulin,
In addition, the fiber consumed by the microbes in the abdomen turns into a type of fatty acid that indirectly helps to get rid of insulin resistance,
Dietary fiber can also aid in digestion and prevent constipation that can cause bloating, while also reducing the risk of diseases such as bowel cancer and stroke.

And also healthy fats such as olive oil, which is one of the most beneficial fats at all
As it contributes to reducing triglycerides, increasing beneficial cholesterol and enhancing fat burning

and lean proteins Like salmon and other protein-rich foods,
it works to regulate hormones that control appetite, make you feel full, and increase the rate of fat burning.


number 2 , Eat only when you feel hungry:
Often times, some psychological factors, boredom or poor eating habits can lead to eating without needing it or feeling hungry which causes overeating
So focusing on physical hunger can help you eat enough without overeating, by focusing on what your body actually needs.

number 3 , Not to miss meals: When a person skips a meal, it makes him more likely to overeat at his next meal;
Because of the intensity of hunger, which helps to gain weight with insulin.


Certain foods can be specially added to the diet; To help reduce insulin and lose belly fat, these include:

Water: It is recommended to replace all sugary drinks with water. To help reduce sugar and calories in the diet.
This approach can also enhance hydration. Good hydration helps control hunger, which leads to eating less food,
Where it has been proven that drinking about two glasses of water before eating daily meals, helps to lose weight significantly.

Legumes: Legumes are a rich source of vegetable protein and are a perfect blend of complex carbohydrates, lean proteins and soluble fiber.
Which helps to stabilize blood sugar levels and a sense of satiety

Eggs: A diet that contains an adequate amount of protein is beneficial for losing weight and feeling full.
also eating high-quality protein, such as the kind found in eggs is associated with lower abdominal fat,
but protein must be taken with the rest of the nutrients; Since eating a lot of protein can contribute to weight gain,

avocado
Avocado are a fruit rich in monounsaturated fats, which help to feel full for more than 3 hours after eating them.
Avocado are also a good source of magnesium.

Foods that keep blood sugar levels low help keep insulin levels low as well, as there are some foods that stimulate slow and steady insulin secretion.
Which are known as foods with a low glycemic index, and they are preferred sources of carbohydrates such as oats (whole grain).

Avoid foods that cause a sudden dramatic spike in insulin. These include foods that are high in sugar, such as candy, dried fruits, and energy drinks.
And soft drinks and alcohol that cause weight gain and destroy sperm in men

An important note, when making changes to your diet and level of physical activity,
It is important to constantly measure blood sugar levels and refer to the attending physician to adjust the dose taken of diabetes medications
To avoid a sharp drop in blood sugar levels



number 4 , intermittent Fasting, the benefits of fasting for the body:
purifying the body and cells from toxins and accumulated substances, reducing the level of the hormone insulin and sugar in the blood,
Help prevent diabetes
Improving mental focus, increasing physical and psychological energy,
improving cholesterol level in the blood,
helping to prevent infections,
Simple, low-cost and time-saving weight loss system.

Low-carb diet with intermittent fasting are the two most powerful things to reduce fat

number 5 , Learning to manage stress is vital in getting rid of stubborn belly fat , as cortisol is known as the main stress hormone,
While small elevations are normal, chronically elevated cortisol levels promote overeating as well as anxiety, headaches, sleep problems and more.



number 6 , Getting enough sleep, falls in the realm of managing stress by helping to manage cortisol levels,
A Columbia University study found that when people are sleep-deprived, they eat approximately 300 calories more per day than when they are adequately rested.




Natural recipes to get rid of belly fat

Lemon juice is one of the important juices that helps dissolve fat, so you can have a glass of warm water with lemon juice added to it and drink it in the morning on an empty stomach daily.

Apple cider vinegar helps get rid of belly fat as well as improves digestion.

You can add a tablespoon of apple cider vinegar to a glass of warm water and take it 3 times during the day

Drinking a cup of ginger drink with drops of honey three times a day will help you get rid of belly fat quickly.
This is because ginger helps burn fats in the body, as well as giving a feeling of satiety.

Cinnamon can help burn body fat by adding a teaspoon of cinnamon to a cup of boiling water, the juice of half a lemon and a little honey.
The drink is taken once daily on an empty stomach
It should be cautioned not to use any of these recipes if they conflict with the health status of those who want to try them, and the attending physician should be consulted in this regard.



number 7 , Exercising , Exercising throughout the day increases the number of calories that are burned, rather than stored as fat. It also improves blood sugar levels, reduces insulin resistance,
It is recommended to do at least 150 minutes of moderate intensity activity per week, such as walking, cycling, running and swimming exercises. It is also recommended to do strength exercises twice a week;
This is to control insulin and weight gain.

Here are some useful exercises to burn extra calories and reduce belly fat
(Watch My Video Which Shows The )





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