Tips to Get Rid of Stubborn Belly Fat with Vitamin D and Calcium
Dr. Muhammad Hafez Ibrahim
The World Health Organization has stated that the accumulation of stubborn fat in some areas of the body; Like the waist, abdomen, and hips, it is frustrating for many; It is difficult to get rid of them despite a healthy diet and exercise. And getting rid of stubborn body fat is an old and new question that is still being asked by many who seek to have a fit body without the accumulated fat in some areas. Such as the upper waist, abdomen, thighs, hips and buttocks. For women, the lower part of the body is prone to stubborn fat, while the latter accumulates in women. Men in the abdomen. Stubborn fat, which may not respond as well as regular fat, is difficult to get rid of if you follow a proper diet and exercise.
Stubborn fat is burned when the amount of energy the body spends through exercise and active life exceeds what enters the body in the form of fat and food. After eating and absorbing nutrients, insulin levels will start to drop. The body turns to burning fat stores to meet its energy needs. One of the reasons why stubborn fat is so difficult to get rid of is that it releases its own fat more slowly than non-stubborn fat.
The US Food and Drug Administration clarified some tips and ways to get rid of stubborn fat, as the accumulation of fat in the body and ways to get rid of it differ from one person to another. Here are some useful tips and tricks:
= Change your eating and living habits: It is difficult to lose weight without changing the current eating and living habits, so accepting some changes is the first step. It is useful to cancel the idea of eating some appetizers and high-calorie foods, and following a sports routine increases the fat burning rate and stimulates blood circulation.
= Building Lean Muscle: One of the best ways to lose fat is to build muscle fat free. The leaner your muscles, the easier it will be for you to lose fat.
= Calorie Reduction : To lose fat, you must create a moderate calorie deficit, i.e. do not follow a harsh diet and do not create a severe calorie deficit .
= Calorie Tracking: In order to know the calories entering the body, it is useful to read food labels, taking into account Consider eating a balanced diet; Helps lose weight and build lean muscle, not just count calories.
Eating Protein, Fiber, Vitamins, Minerals, and Naturally Healthy Fats
: Adequate protein intake improves your ability to build and retain lean muscle; Because muscle burns more calories than fat tissue. Eating proteins helps to feel full for a longer period, so incorporating lean protein into every meal; To make sure your muscles and cells are properly fed.
Foods that contain fiber, such as wholegrain breads, oats, vegetables, fruits, beans and legumes, help slow digestion and make you feel full. and Fiber is good for lowering cholesterol and bloating and avoiding constipation.
= Exercising : Walking is considered a sport Everyday Simple Way. Lifting weights regularly builds lean muscle tissue, which helps increase your metabolism to burn fat. Better fat.
get Adequate Nighttime Sleep
: Getting an adequate nighttime sleep is vital and affects all aspects of the body from molecular and energy balance, as well as intellectual function, alertness, and mood.
= Controlling the amount of food : It is the refuge to smaller dishes. It means controlling the amount of food on your plate and keeping food intake under control. With the help of portion control, you can not only lose some pounds and keep off the extra calories, but you can also lose some belly fat and keep At a healthy weight.
eating slowly And chew your food well
: When you eat your meal, remember to eat slowly and chew your food properly. This helps you break down your food more efficiently, and makes it easier for your stomach to digest. Better digestion ensures better satiety for longer periods.
= AVOID ANXIETY AND TENSION: Lack of sleep hinders the process of losing belly fat. Lack of sleep can lead to anxiety and stress and cause an increase in the level of cortisol, a stress hormone, which also increases the craving for high-calorie foods. Therefore, it is important to get at least 7-8 hours of sleep per day.
DRINK LOTS OF WATER : Water is an important part of our weight loss journey. By starting your day by drinking a glass of water and having a glass of water just before a meal can hydrate your body, boost your metabolism, which in turn satiates your hunger.
A study by the Australian University showed that there is a role for vitamin D and calcium in burning belly fat. Where visceral fat or belly fat is associated with a number of serious health conditions, including heart attack, stroke and some types of cancer, so everything we eat must be considered because it directly affects belly fat, and the study indicates that eating more foods rich in calcium and vitamin ( d) It is associated with a decrease in visceral fat.
The Australian study showed that people who ate A breakfast rich in vitamin D and calcium reduces appetite and gives them a feeling of fullness for a longer period. When a person has sufficient levels of vitamin D, the body secretes more of the hormone leptin, which is associated with a feeling of fullness, and it also slows down the formation and storage of fat in the body, as the deficiency of this vitamin is linked to insulin resistance, which leads to a feeling of hunger and overeating. Parathyroid hormone and harmful cholesterol levels also rise, which disrupts the fat burning process. Foods that provide vitamin D include fatty fish such as tuna, mackerel, and salmon. = egg yolk = cheese Calcium is associated with lower rates of obesity, as the higher the levels of calcium present in the fat cell, the greater the rate of fat burning in it and then weight loss. Calcium-rich foods include: = spinach = kale = soybeans = white beans = fish like sardines and salmon.
Obesity has been linked to types of cancer, including the two most common types such as breast and colon, and cardiovascular diseases, which remain the leading cause of death worldwide, and perhaps the most harmful type of obesity is that resulting from the excessive accumulation of so-called deep or visceral fat that forms near The vital organs in the body, in contrast to the fat stores located directly under the skin.