You have probably tried different diets and forms of exercise to burn belly fat. Even if you manage to lose weight, it is always the belly fat that sticks and refuses to disappear. Some foods and diets cause bloating and the body likes to store fat on the stomach, but there are different ways to reduce belly fat.
With age, the fat tends to accumulate on the stomach. Especially in women after 40. Belly fat is among the last to disappear when you start to lose weight and also the most difficult.
When a woman reaches the age of 40, the excess fat will most likely accumulate around the abdomen, an obesity expert at the Translational Research Institute for Metabolism and Diabetes in Orlando, Florida.
He explains that it is more about the distribution of fat to the abdomen than an increase in fat. It becomes increasingly difficult to get rid of belly fat as estrogen levels fall during menopause.
According to director of health care at the Cleveland Clinic in Cleveland, Ohio, the body loses some of its normal contour at decreased levels of estrogen.
More protein and fewer carbohydrates
Even if you exercise a lot without changing your diet, you will have a hard time losing weight. Protein and fiber are two important nutrients that help the body get rid of fat. Although the issue is debated and there are hundreds of different diets that promise weight loss, a number of studies have shown that reduced intake of carbohydrates and greater intake of protein has led to weight loss. Fiber also makes you full for a longer period of time so you avoid the urge to snack during the day.
More vegetables and good fats good for burning belly fat
In addition to changing your diet, make sure you exercise regularly. The only way to really get rid of belly fat is to lose weight. An ideal meal plan contains 30 percent protein, 40 percent carbohydrates and 30 percent fat.
- Regular training. It can be repeated. Exercise is good for health, so do not wait until New Year to start!
- Diets that are high in water and fiber expand faster and make you get full faster with fewer calories.
- Eat small portions of healthy snacks three times a day if you have difficulty refraining from snacking.
- Research has found that one of the oxidants in green tea helps women lose weight faster.
- Do not avoid good fats! An increasing amount of research shows that good fats that are sometimes found in nuts, avocados, olives and oil from these foods are good for health.
Below you have a five recipes filled with saturating proteins and fibers that take between five and ten minutes to cook, recipes for you if you want to burn belly fat. You will stay full for a long time and thus avoid snacking.
Avocados are not only filled with minerals, vitamins, good fats but also fiber. Together with tuna, it regulates blood sugar and allows you to be full longer.
1 medium avocado
1 dl tuna
cherry tomato and a little olive oil
Divide the avocado and fill with tuna.
Top with a little olive oil, cherry tomatoes, olives, or optional herbs.
You can also advantageously replace your bread intake during the day with a slice of avocado.
Protein-rich scrambled eggs with beans and avocado
Here you have a protein-rich breakfast filled with fiber and protein from eggs and beans, which will keep you full for a long time.
1/2 teaspoon cumin
1/2 teaspoon garlic powder
1/4 cup water
1/2 medium avocado
1 tablespoon grassless
1 pinch of sea salt
1 pinch of black pepper
Whisk the eggs.
Heat the oil in a frying pan over low heat and add the beans, cumin, garlic and water.
When the beans have started to simmer, add the beaten eggs.
Season with a little salt and pepper.
Top with avocado, chives, olives, cherry tomatoes or whatever you prefer.
This dish only takes five minutes to make and you can play with different vegetables to find your own favorite.
2 cups optional salad
1/2 medium avocado
150 grams of solid tofu (try different varieties smoked)
1/3 cup canned beans (optional)
1 teaspoon capers
1 tablespoon olive oil or avocado oil
1 teaspoon balsamic vinegar
1 pinch of salt and pepper
Mix all ingredients in a bowl and season with salt and pepper.
Yogurt with walnuts
This is a good snack and you can easily replace the yoghurt with soy or oat-based variant. By adding some optional nuts, such as walnuts or cashews, you get both fiber and good fats. At the same time, you will be able to stay away from sweets and stay full longer, which will help you burn belly fat. In addition, walnuts are rich in anti-inflammatory omega 3 fats.
You can also sprinkle a tablespoon of whole flax seeds. Flaxseed helps to keep the stomach going thanks to its jelly-like consistency that is formed in contact with liquid.