It’s the fat in the abdominal cavity, the belly fat, that causes the biggest issues. Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women, is known as addominal obesity.
Doing ab workouts might strengthen your core, but it won’t actually zap fat — and that’s why you need to eat healthy.
Studies show that it has uniquely harmful effects on metabolic health. When you eat a lot of refined sugar, the liver gets flooded with fructose, and is forced to turn it all into fat. Numerous studies have shown that excess sugar, mostly due to the large amounts of fructose, can lead to increased accumulation of fat in the belly. Studies show that sugar-sweetened beverages are linked to a 60% increased risk of obesity. This includes sugar-sweetened beverages, fruit juices, various sports drinks, as well as coffees and teas with sugar added to them.
Your body starts to produce more insulin as you age, since your muscle and fat cells aren't responding to it properly, And insulin promotes fat storage, especially around your belly. A diet high in protein may protect you against insulin resistance. It has been shown to reduce cravings by 60%, boost metabolism by 80-100 calories per day and help you eat up to 441 fewer calories per day. If weight loss is your goal, then adding protein to your diet is perhaps the single most effective change you can do.
Moderate exercisers who stocked up on the antioxidants found in green tea, called catechins, were more likely to lose belly fat while exercising than those who didn't take them.
In a scientific study, people who ate all whole grains (in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish, or poultry) lost more belly fat than another group that ate the same diet, but with all refined grains. For instance, eat brown wheat bread instead of over-processed white bread, and favor wild brown rice over white rice.
Studies suggest that consistently drinking water throughout the day can lead to a more active metabolism, regardless of dieting. Drinking more water also helps your body flush out waste/toxins and improves your overall health. • Aim to drink an 8-oz. glass of water 8 times per day, or 64 ounces total. • Carry a water bottle so that you can drink whenever you feel thirsty. • Know how to tell when you're sufficiently hydrated. You'll know you're drinking enough water when your urine runs almost clear. If it's still yellow, drink up. • Significantly reduce alcohol, sugary drinks (like Coke, 7-Up, Pepsi and all the diet drinks), and carbonated beverages.
