How to lose belly fat: Here we learn simple steps based on science which surely remove belly fat .
Here are some ways to lose weight by following some rules based on science.
- By avoiding refined carbs : Simple carbohydrates include sugars and refined grains, which eliminate all bran, fiber and nutrients such as white bread, pizza dough, pasta, pastries, white flour, white rice, sweet desserts and many junk breakfasts. They are quickly digested and their high glycemic index can cause unhealthy spikes in blood sugar levels. They cause mood swings and energy fluctuations and increase fat, especially around your waist.
When you eat refined or simple carbs, your bloodstream is filled with sugar, which stimulates the increase of insulin to clear the sugar from your blood. This insulin makes you feel hungry immediately after a meal, often wanting more sugary carbs. It can cause you overdose, weight gain and over time insulin resistance and type-2 diabetes. A diet high in refined carbs and sugar has also been linked to high blood pressure, heart disease, esophagitis, hyperactivity, mood disorders and even suicide in adolescence.
- Eat protein, fat and vegetables
Women need at least 50 grams of protein per day – men 60 grams per day. With a high protein diet, there is so much more than that. This extra protein can come from vegetarian sources such as beans, meat, nuts, grains, eggs, seafood, cheese or soy. These foods often limit carbs such as whole grains, cereals, fruits and vegetables.
You can lose weight on a high protein diet. Choose lean meats and dairy for your protein. Find a program that contains vegetables so that you do not lose fiber and other important nutrients.
Monounsaturated fats and polyunsaturated fats are called “good fats” because they are good for your heart, your cholesterol and your overall health. These fats may help:
Reduces the risk of heart disease and stroke.
Bad HDL lowers cholesterol levels, while good HDL increases.
Stop abnormal heart rhythms.
Low triglycerides are associated with heart disease and inflammation.
Low blood pressure.
Prevent atherosclerosis (hardening and narrowing of the arteries).
Incorporating more of these healthy fats into your diet can help you feel more satisfied after a meal, reduce appetite and promote weight loss.
- Aerobics and some weight training
Aerobic exercise is sometimes called “cardio” – it requires the heart to pump oxygen-rich blood to provide oxygen to the working muscles.
Aerobic exercise stimulates the heart rate and respiration rate to continue for an exercise session. In contrast, anaerobic (“without oxygen”) exercise is an activity in which you breathe faster, that is, lifting or lifting heavy weights.
Examples of aerobic exercises are cardio machines, spinning, running, swimming, walking, hiking, aerobics classes, dancing, cross country skiing and kickboxing. There are many more types.
If aerobic exercise occurs at a much higher intensity level, anaerobic exercise will occur.
Aerobic exercise is not just about improving fitness; It is good for physical and mental health.
Aerobic exercise can help prevent or reduce the development of certain cancers, diabetes, depression, heart disease and osteoporosis.
The aerobic exercise plan should be simple, practical and realistic. Specific equipment (such as a cardio machine) can be used, but it is not required for successful aerobic exercise.