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The small bun located under the stomach tends to despair candidates for the perfect figure. Sometimes it persists despite abs or a balanced diet.

Before finding ways to eradicate it, it is first necessary to identify the type of grease installed. Because there are two. The first is subcutaneous fat. Visible to the naked eye, it does not give rise to any concern. The 2nd is the so-called visceral fat, which is more problematic. It results from too frequent secretion of insulin. This hormone is produced by our body when the blood contains too much sugar. It turns it into fat. A fat that will nestle in the belly. It surrounds the organs (liver, stomach, intestines.) Scientific studies show that it tends to promote diabetes or cardiovascular disease among others. For this reason, it is important to be concerned about it.

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How to calculate your waist-hip ratio?

There is a benchmark to evaluate it: the waist-hip ratio. Simply measure your waist circumference at the level of the navel, which is divided by your hip circumference.. The World Health Organization recommends a figure no higher than 0.85 for women and 0.9 for men. Beyond these figures, we must act.

Contrary to what one might imagine, the intensive practice of abs is not the ideal solution. “We always recommend half an hour of walking or 7,000 steps a day. It’s good, but insufficient, if you want to hunt belly fat. Ideally, you would have to walk no less than two hours a day, and every day without exception, to see your little brioche melt! says Corinne Fernandez dietitian nutritionist. And of course, watch your plate. So what are the good reflexes? Our answers.

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2/12 –

Ban processed foods
Ultra-processed, little or very processed, make a habit of doing without. If you don’t have time to cook, choose pure, raw frozen foods without any additives. Keep an eye out for labels. No palm oil, hydrogenated fats or components whose meaning you don’t understand. And above all avoid all corn derivatives: corn flakes, cornstarch among others. Also avoid store-bought cookies, rice or quick-cooking pasta, which cause blood sugar levels to skyrocket.

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3/12 –

Vegetables at every meal
Vegetables contain fibre, which is excellent for satiation and digestion. If your stomach is sensitive to raw vegetables because they cause bloating, eat them cooked: in pancakes, in a salty clafoutis, roasted in the oven in an omelette, there are a host of ways to cook them. The right amount? 150 to 200 g per meal.

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4/12 –

Avoid low fat products
The so-called 0% or low-fat products contain ingredients to replace the missing fat. Sometimes sugar!

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5/12 –

Limit the bread
If you can avoid it, it’s perfect because it can favor the belly buoy especially if it is white. Otherwise, limit yourself to 30 to 50 g per day and choose it instead with natural sourdough, bran or rye.

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6/12 –

Chew for a long time and in small bites
The more you chew food, the more you take small bites and eat slowly and the more you set up the best conditions for good digestion. Which means easier transit, little risk of bloating and therefore a flat stomach in perspective.

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7/12 –

Focus on fiber
Whole grains, brown rice, sweet potatoes, almonds at a rate of 15 to 20 per day: these fiber-rich foods help to achieve satiety, so not to be exposed to the risk of snacking. In addition, they promote good digestion and good transit, a guarantee of a flat stomach.

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8/12 –

Bet on food prebiotics
Foods rich in prebiotics feed the good bacteria in the colon. This will facilitate transit and prevent fat gain on the stomach. Onion, wheat, cabbage, artichokes or pulses contain a lot.

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9/12 –

Forget sugary drinks
Whether they are light or not, drinks such as soda or can of tea stuffed with sugar are to be banned. Same for fruit juices, even pressed or homemade. Indeed these are drinks that only bring you the sugar of the fruit (fructose) without the fibers and raise the blood sugar suddenly. Prefer a whole fruit which in addition will satisfy you better.

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10/12 –

Be careful with sugar
Choosing the right sugar means banning glucose, sucrose and white or refined sugar. These sugars produce insulin, a hormone that helps regulate blood sugar levels, and results in weight gain and a round belly. Prefer whole sugar (in small quantities) for example.

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11/12 –

Remove the beer
Alcohol has the highest glycemic index. This implies a significant insulin secretion and therefore a transformation into fat that accumulates on the stomach.

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12/12 –

Drink more often between meals
Remember to drink a liter and a half of water a day to drain the toxins produced by your body. And preferably away from meals so as not to dilute the digestive juices and slow down digestion. To check his hydration, we base ourselves on the color of his urine. They should be light, but dark only in the morning.

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