One of the most stubborn places to lose weight is the abdomen. No matter what you do, you may find that you don’t want to lose weight around your stomach.
“We store fat throughout our body, but people tend to notice changes in fat in the abdomen quickly and focus on reducing target fat in this area,” he says. Brittany Michelle, MS, RDN, LDN, Registered nutritionist in the vitamin shop. “Unfortunately, studies on targeted fat loss are not promising, but exercise and diet can reduce overall body fat, including the abdomen.”
When it comes to reducing abdominal fat, diet and lifestyle changes are the way to go, but supplements can also help. And according to Michels One supplement that needs to be added to reach the goal of reducing tummy fat is green tea extract..
Read more and when it comes to healthy eating, don’t miss a diet to reduce abdominal fat as you get older, nutritionists say.
“Green tea contains both caffeine and the flavonoid epigallocatechin gallate (EGCG), which helps promote metabolism and cause the breakdown of fat molecules,” she says.
She says studies have confirmed that moderate intake of green tea can reduce waist circumference, tummy fat, and overall body fat mass.
Related: What happens to your body when you drink green tea for weight loss
“If you don’t like to drink more than three recommended cups of green tea daily to support fat loss, consider taking green tea extract in the form of capsules,” she says. “The concentration of EGCG in green tea extract supplements is of paramount importance for the reduction of abdominal fat.”
(Michels proposes Triple Strength Green Tea Extract Capsules from Vitamin Shop.)
Of course, there is no single supplement that helps you lose only abdominal fat. By adding a healthy diet, exercise and green tea, you can see the results you want.
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Getting rid of belly fat may require more effort and trial and error, but there are many diet and lifestyle changes that you must make. These include:
“Studies show that adding sugar can cause fat to build up around the abdomen and liver,” Michels explains. “Sugar provides empty calories and quickly digests blood sugar levels. It causes a metabolic reaction that causes blood sugar levels to spike and fall, causing an immediate feeling of hunger. When not used for immediate energy, sugar is used. May be stored as fat. “
To reduce the consumption of added sugar, she assesses your current added sugar intake by reading the food label and you take a few grams each week until your goal is achieved. I suggest gradually reducing the number that comes to mind.
“Amazing sugar-rich foods include yogurt, dressings, sauces (barbecue, ketchup, spaghetti sauce, etc.), granola, breakfast cereals and cereal bars, flavored coffee, ready-made soups, crackers, fruit juices, and canned foods. There are fruits and so on, “she says.
According to Michels, the best way to reduce additional sugar consumption is to replace sugared drinks with sugar-free or sugar-free options, and fresh candies, cookies, and sugared snacks. It is to exchange for fruits and cut-ups. Vegetable or lean protein sources (protein shakes, hard-boiled eggs, uncured beef jerky, etc.).
“Soluble fiber is found in plant-based foods and has a gel-like consistency that slows digestion, improves satiety, and helps control blood sugar,” says Michels. “The average American diet is very processed and low in fiber.”
In one five-year study, Ingesting 10 grams of water-soluble fiber per day reduced abdominal fat by 3.7%..
To increase the intake of water-soluble fiber, Michelles first assesses the current intake of water-soluble fiber and proposes to gradually increase it to at least 10 grams daily.
“Water-soluble fiber includes oatmeal, flax, beans, carrots, green beans, broccoli, navel oranges, avocados, grapefruits, and strawberries,” she says.
“People who can’t meet this minimum fiber goal with Whole Foods alone will benefit most from soluble fiber supplements.” (She suggests a vitamin shop Glucomannan capsule.)
Incorporating weight training and aerobic exercise is two of the most effective healthy habits for reducing abdominal fat.
“These activities have also been found to reduce the risk of chronic illness and help weight management,” says Michels. “Exercise also helps control blood sugar levels and reduce stress. Both are associated with abdominal fat when unchecked.”
According to the U.S. Department of Health and Welfare’s Physical Activity Guidelines for Americans, aiming for at least 150 minutes of moderate-intensity aerobic exercise per week and (2) twice-weekly strength training sessions. You need to exercise each one. Five major muscle groups (chest, back, arms, shoulders, abdomen). Train at least 8-12 times with one set.
“People who schedule and write down workouts on their calendars are more likely to stick to them,” says Michelles. “If you don’t have 30 minutes at a time, consider splitting your activity into three 10-minute sessions throughout the day.”
For more information, don’t miss these secret exercise tips for quickly reducing abdominal fat, says the trainer.
