Como perder gordura na barriga

How to lose belly fat

How to eliminate abdominal fat? Abdominal fat is referenced by the World Health Organization (WHO) as being directly linked to the development of insulin resistance, a factor closely associated with obesity. It is also proven that visceral obesity can lead to numerous diseases such as type 2 diabetes, dyslipidemia, high blood pressure, endothelial dysfunction, polycystic ovary syndrome, coronary disease, cerebrovascular disease and even death. This factor is assessed by measuring waist circumference, with waist circumferences greater than 88cm in the case of women and 102cm in the case of men being considered an indicator of increased risk. There is clinical evidence that shows that in these cases, weight loss is highly advisable as it leads to improvements in associated chronic diseases and health in general, reduces mortality and increases quality of life. The best way to eliminate abdominal fat is to combine a balanced diet with regular exercise, a good few hours of rest and plenty of hydration. Our advice: Sleep 8 hours a day Exercise at least 3 times a week for 1 hour Combine aerobic exercise with weight training Drink 2 liters of water (or unsweetened tea) per day Choose unprocessed foods and, if possible, organic Prefer carbohydrates with a low glycemic index Exclude white bread, flour, pasta and rice and opt for whole grain versions Completely exclude sugar from your diet (cookies, cakes, sweets, chocolate, etc. ) Eat every 3 hours Choose healthy fats, such as olive oil, and control their use Do not consume fried foods (pay attention to pre-fried foods) Exclude soft drinks and carbonated drinks Prefer white meats Most common mistakes: Only exercising abdominal exercises To reduce visceral fat, it is essential to lose fat mass, so practicing abdominal exercises alone will only strengthen these muscles, it will not make them visible nor will it reduce abdominal perimeter. Skipping meals and not consuming the necessary calories Our body needs balanced proportions of proteins, carbohydrates and fat to stay healthy. When you do not have adequate nutrition, the undernourished body begins to create reserves in the form of fat, as a survival mechanism, which will have the opposite effect to that desired.
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