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Everyone wants to know how to get a flat stomach fast!
Well, there are two most common body types:
a) The “apple” body type, where fat accumulates in the abdomen and is classified as “male”; and
b) the “pear” body type, which is typical of Mediterranean women, and the fat is stored in the hips.
The distribution of fat is mainly a genetic and hormonal issue. Visceral fat is a “sick” fat, where fat cells secrete inflammatory substances and predispose to cardiovascular disease and diabetes.
To know the distribution of fat in your body, measure your waist at the thinnest point above the navel, while your hips at the widest point. Local fat reduction, although difficult, can be done in a combination with diet and exercise.
If the problem is in your abdomen, you have an “apple” body type
If you have an “apple” body type, you have a lower degree of insulin sensitivity. These people respond better to low-carb diets.
By following the steps below, you will be able to greatly reduce belly fat. This is especially important in menopause. Eve women who in their youth had a waist-ring, in menopause store the pounds there, due to the reduction of estrogen. Apart from the aesthetic side, the risk for cardiovascular diseases increases and becomes the same as that of men. That’s why you have to take care.
Apple body type: How to get a flat stomach fast? The instructions are as follows:
- Do not fast. We need a meal every 3-5 hours to prevent hypoglycemia. When your blood sugar drops below normal, you sweat, have a fast heartbeat, tremble and ask for sugar or bread. As a result, everything you eat is stored in fat, due to insulin hypersecretion.
*Add protein to every meal. Protein causes satiety and increases postprandial thermogenesis, the number of calories spent on the absorption of nutrients after each meal. The best forms of protein are eggs, meat, chicken, and fish.
- Avoid simple carbohydrates that raise blood sugar vertically. These are white bread, rice, potatoes, spaghetti, juices and, worst of all, sugar. Their consumption causes insulin over-secretion, storage of belly fat, and a vicious cycle of constant hunger and irritability. Prefer whole wheat bread, wholemeal pasta, and legumes. This kind of food will raise your blood sugar smoothly and will keep you full for longer.
Eat lots of green salads daily. They contain fiber that causes satiety, stabilizes blood sugar, and helps to excrete fat in the stool. Prefer cabbage, spinach, arugula, greens, and zucchini.
Choose lean dairy products. Harvard researchers have shown that those who consumed 3 servings of dairy products per day, were 60% less likely to become overweight. Dairy also strengthens bones, lowers blood pressure, and protects against colon cancer. Prefer skim milk, yogurt, and cheese. The richest in calcium cheese is parmesan, which contains 314 mg per 30 grams, but pay attention to the amount, because it is a very fatty kind of cheese.
Consume good fats. These are mainly the omega-3 fatty acids found in fatty fish (salmon, tuna, herring, sardines) and nuts (walnuts, flaxseed). They cause satiety and reduce the inflammation caused by belly fat. Always add 1-2 tablespoons of olive oil to your salad. Instead, avoid saturated and trans fats that are very harmful to our health. French fries, chips, croquettes, margarine are full of trans fats that will overflow your belly.
Eat 1-2 fruits per day. Prefer apple and pear with their peel, after washing them well with water and vinegar to get rid of pesticides. Their skin contains pectin that helps eliminate fat.
*Do not get nervous! Stress causes the secretion of cortisol, which causes the accumulation of fat in the abdomen. Make time for yourself. Even 20 minutes of rest during the day is enough.
Get enough sleep. Lack of sleep causes hunger. It takes 5-8 hours of quality night sleep and if it is possible sleep also 15-30 minutes at noon.
Exercise smart. The paradox is that the abs do not help reduce the thickness of the abdomen. You need aerobic exercise with intensity fluctuations in combination with muscle strengthening exercises. Take a 30-40 minute brisk walk with fluctuations in intensity and incline on the treadmill. Combine it with 20-minute weights. Be careful, don’t overwhelm with aerobics, because they would have the opposite result.
Watch out the alcohol consumption. Especially beer but also any kind of alcohol drastically burdens your weight loss. Limit the alcohol as much as 1-2 times a week. Choose a glass of wine and always with a full stomach.