A man in a tight T-shirt with shaped arms, an attractive woman in a nice dress, but you lower your eyes and the folds folded on your stomach give the overall impression of shading. Do you have a similar problem with your character? Even in your case, a small change may be enough.

And apart from the aesthetics, if you have belly fat too much, it also harm your health. Visceral fat is found in the abdominal cavity, but also inside the organs. Higher levels of fats in the blood lead to serious diseases such as diabetes, heart attack or stroke. 

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1. Eat healthy:- If you need to get rid of belly fat, try adding foods with monounsaturated fatty acids to your menu. Studies have confirmed that a diet rich in monounsaturated fatty acids lowers bad LDL cholesterol and increases good HDL cholesterol. In addition, it prevents the development of cardiovascular disease. When researchers in one study asked women to follow this diet, they lost up to 1,600 calories and lost a third of their belly fat in a month. "These foods satiate much faster, so you won't feel like consuming lower quality and unhealthy foods," says doctor David Katz.

Good advice: Increase your intake of foods with monounsaturated fatty acids, such as a handful of nuts, a tablespoon of olive oil or a quarter of an avocado.

2. Smaller with endorphins. Did you know that...

... women with symptoms of depression were far more likely to have more belly fat, according to a recent study from Rush University Medical Center, because depression is associated with a lack of physical activity and poor eating habits. In addition, increased levels of the hormone cortisol are created by the so-called stress-inflated abdomen. 

Good advice : Start practicing! "You increase the amount of endorphins in the brain, you start your metabolism and it also improves your mood," the doctor recommends. This increases your motivation to do other things that start to entertain you. But if you are sad and disappointed for a long time, you do not enjoy or enjoy anything, it is time to ask for the help of a therapist.

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3. Limit salt and sweet

Avoid simple sugars, which are found in salty or sweet delicacies, for example. Also limit sweetened drinks with added sugar, which increase blood sugar levels.

Good advice : Add an extra portion of vegetables and fruits to each meal.

4. Treat yourself to more magnesium

Magnesium regulates more than 300 functions in the body. A recent study found that people who consumed more magnesium had lower blood sugar levels.

Good advice : Treat yourself to magnesium-rich foods at least twice a day. Try to consume lots of dark leafy vegetables, bananas or soybeans.

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5.Bet on the fish

Swedish scientists did a survey. For seven weeks, they gave one group of adults 750-calorie meals containing mostly saturated fatty acid foods, another group gave the same amount of meals of the same caloric value, but were mostly polyunsaturated fatty acid foods. A group of people consuming foods with saturated fatty acids achieved twice as much visceral fat.

Good advice : Be careful, because eating foods with saturated fatty acids, which are mostly from animal sources, increases the risk of cardiovascular disease and atherosclerosis. Have fatty fish such as salmon or trout at least once a week. These contain polyunsaturated fatty acids. Limit your consumption of red meat and eat more foods low in saturated fat, such as legumes or chicken.

6. Forget about beer

One Danish study found that frequent beer drinking may be associated with abdominal obesity. Although beer seems to have the greatest influence on the formation of a belly tire, wine is not a better choice either. The study confirmed that any type of alcoholic beverage contributes to weight gain.

Good advice : Drink less than seven alcoholic drinks a week and you won't be overweight or have a stomach upset.

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7. Eat a variety

Brightly colored fruits and vegetables with vitamin C reduce cortisol levels. A recent study in The Journal of Nutrition showed that people who consumed more nutrients in red, orange and yellow did not suffer from abdominal obesity.

Good advice : Cook colorful food. Enrich classic dishes with vegetables or fruits. Make the food not only a taste, but also a visual experience.

8. Sweat while exercising

High intensity exercise deprives a person not only of calories, but also of centimetres around the abdominal belt. High-intensity exercise is effective in lowering insulin, triglycerides and cortisol, so you can burn more calories in less time, ”says doctor Shawn Talbot.

Good advice : If you like cycling or running, speed up for two minutes and then slow down for a minute. Repeat it several times and do it with squats, push-ups or other exercises. Remember to rest every two minutes for at least 60 seconds.

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Article source: https://zdravie.pluska.sk/zdravy-zivot/nepekny-nebezpecny-brusny-tuk-8-rad-ako-ho-zbavite-raz-navzdy