Foods for reducing belly fat

Incorporating certain foods into your diet and adding a proper exercise routine , you will achieve getting rid of that uncomfortable abdominal fat.

Believe it or not , the problem of accumulation of fat in the abdomen affects millions of people around the world, regardless of their physical condition, and this issue is complex even for people without overweight. No wonder more and more increase liposuction and surgery to remove the uncomfortable " roll " .

But watch out, you should be clear that there are natural and healthy ways to help you combat this nuisance without exposing your body interventions that ultimately may be harmful .

The first thing is to know that our body has fat as energy reserves to protect from climate change and is necessary for normal functioning of the organs , but when these energies are not used and consumed become more fatty acids accumulate in the liver and muscle tissues .

Risk of abdominal fat

According to research in Finland and published in the journal European Health Journal, the fat stored in the stomach area creates health hazards due to the potential increase of clogged arteries and may lead to future heart problems. Therefore, it is recommended that the waist in men does not exceed 102 inches and in the case of women than beyond 88 inches.

There are several factors that contribute to the accumulation of abdominal fat in the body, some of them are: sedentary lifestyle, stress , genes, triglycerides, hormones and poor diet .

Fat burning foods

So it is important that you know and that you include in your usual schedule the following foods that allow you to get rid of the annoying and harmful belly fat :

. 1 - low -fat dairy products : This group includes milk , yogurt and low-fat cheeses include, but are all high in calcium content , since this element helps break down fat cells. Remember that it is essential that these products are nonfat .

. 2 - Citrus : Like oranges , grapefruits and lemons by the high content of vitamin C , which helps the body process fat faster and allow combat insulin that lead to weight gain .

. 3 - Melon : This fruit is rich in potassium which can regulate levels of sodium and deal with the problems of swelling.

. 4 - Nuts: Because this fruit contains Omega 3 helps reduce levels of stress hormones like cortisol, which contributes to weight gain . The important thing is to have them in proper doses and not abuse them.

. 5 - Almonds : On the glycemic index can control sugar levels and helps activate the metabolism . They are also rich in protein, calcium , fiber and Omega 3, transforming them into important sources of energy. It also should eat smaller portions 10 and 15 is desirable .

6 - Avena . Has high levels of fiber and protein , which helps to reduce cholesterol levels . He was also known as a blood purifier due to substances possessing , allowing encapsulated fats and then expel toxins from the body.

. 7 - Vegetables high in fiber : In this group, spinach , broccoli and asparagus , because they have a high thermic effect and a low calorie density . Its nutrients allow the intestines to absorb less fat , optimizing the functioning of the digestive system and strengthening the immune system.

. 8 - Raspberries , Strawberries, Blackberries and Blueberries : These fruits contain a high amount of fiber and water , and top it off with few calories. Similarly, possess flavonoids which helps to regulate the levels of sodium and have anthocyanins , inhibiting the absorption of fats and sugars. The recommendation is to eat between meals.

. 9 - Salmon: This food represents a high source of Omega 3 and has protein that contributes to the formation of good cholesterol (HDL ) , activating the metabolism and encouraging the spending of excess abdominal fat. Similarly, their fatty acids suppress the accumulation of fat in the body .

10 - Olive Oil . This element is rich in unsaturated fats which benefits our body. Promotes nutrient absorption and lowers cholesterol levels. Yes, it is essential not to use it as cooking oil , as its composition changes .

Bonus Track : Another food known for its anti- abdominal fat is green tea because it stimulates metabolism, regulates glucose levels and reduces blood pressure. Contains polyphenols that help control stress hormones , and decrease the conversion of glucose into fat. If you consume after meals benefits the passage of food through the gut , facilitating the absorption of nutrients.

Adding these foods to your diet , practicing at least 30 minutes a day of physical and being patient and persevering activity, you'll not only have a flat stomach but will also improve your physical appearance and most importantly, your health.