How To Lose Belly Fat In 2 Weeks At Home? Women 102 cm, men 96 cm. So, and no more, should be the waist. “Solid” bellies are not in fashion. It is this abdominal type of obesity (the “apple” figure) that is recognized worldwide as a key sign of the development of metabolic syndrome and all concomitant diseases – primarily heart and blood vessels, as well as type 2 diabetes.
So you need to get rid of the stomach. But as? Specialists of the FIZ Nutrition and Biotechnology, which was contacted by RG-Week, assure: to cope with abdominal fat, making the stomach flat is much more difficult than just losing weight. But nothing is impossible. Three secrets to success: first, proper nutrition. Secondly, the right loads and exercises. And thirdly, auxiliary physiotherapeutic procedures.
Diet
The main principle: calorie intake is lower than energy consumption. So, a typical “white collar”, an office worker who does not play sports, with an average growth spends about 3 thousand kcal per day. Therefore, such men have a low-calorie diet so that it gives no more than 2-2.5 thousand kcal per day. In women, the norm is lower – they are recommended to reduce calories to 1.5-1.6 thousand kcal per day. You can, of course, try to limit yourself on your own, only the effect of such weight loss is not always the case and does not last long.
“Different people have different types of metabolism, Some have a reduced rate of fat oxidation, others have carbohydrates, others have both and others. Accordingly, the former need to reduce the consumption of fats to the minimum physiological norm. Limit fat meat, cheeses, sour cream, etc. The second group will have a better result if the reduction in caloric content of the diet occurs due to the restriction of carbohydrates. First of all, we are talking about “fast” carbohydrates (sweets, white bread, muffins, chocolate). Products with complex carbohydrates – cereals, pasta from durum wheat are healthier, they usually remain in the diet. But we also limit them to “carbohydrates.” You can also read 222+ Engagement Quotes, Wishes.
The third food component is proteins. In a low-calorie diet, their amount should remain in normal physiological needs. This norm: daily use 1.1 grams of protein per 1 kg of weight. If this norm is not observed, muscle components will begin to break down, blood proteins will suffer. A person would seem to be rapidly losing weight, but his fat tissue will decrease last. In addition, when using such diets, metabolism is reduced, and when the tough period of nutrition ends, fast weight gain again occurs.
By the way, the type of metabolism is not difficult to determine now, there is a special procedure – metabolometry. The patient lies calmly and exhales in a special mask for some time. By analyzing the expired air, you can establish the exact type of metabolism of the patient. And make him the right diet. “We must not forget that any version of the reduced diet in calorie content is always depleted in nutritional value,” says people.
An important point! Fighting the stomach is always a long process, short-term diets will not work here. Therefore, when compiling a diet, one must take into account the patient’s food preferences and lifestyle. He can’t have dinner before 20 hours – you can always pick up products for a “late” dinner that will not interfere with weight loss. There is a secret: an evening ban on carbohydrates. That is, potatoes, pasta and even fruit for dinner can not be eaten. And squirrels – eggs, cottage cheese, a piece of meat with vegetables – that’s it. Another rule: eat more often, but in small portions is better than a day to starve, but then shove the entire daily norm of food into yourself.
“It’s not that, as they often say,“ the stomach stretches. ”This is a myth. The stomach is an elastic organ. But with a one-time large consumption of food, energy-intensive substances are actively and rapidly absorbed into the blood, there are many of them, it happens called “food stroke.” And all excess calories are immediately stored in fat. ” So the best meal schedule: three main meals (breakfast, lunch, and dinner) and two or three light snacks (fruit, for example, or yogurt).