Why does abdominal fat accumulate on the stomach and sides? A diet that allows you to remove excess belly fat and normalize hormones
So, I will try to answer this question, to be honest, the information that I will publish below was collected from various sources on the Internet, and therefore, let everyone reading very critically evaluate how suitable this information is for him.
Before you start reading the description of places where fat accumulates, areas of fat, I want to say. what do I think about it?
If we take psychosomatic diseases, and excess weight can be safely attributed to a disease, then you can calmly rely on the data that your own body gives you, and begin to deal with these issues, that is, sort out your own problems in relation to the world, yourself and others.
So, let's go - fat zones:
Why is fat deposited on the arms, shoulders, and withers?
Upper body – shoulders, arms, withers, double chin
For some women, excess weight is most noticeable in the shoulders and upper back.
The double chin is clearly defined, the so-called “withers” stands out at the back, lush full arms, and a dense, massive ridge in the shoulder area. As a rule, such women excessively take responsibility for other people.
By nature, they are caring, responsive, active, always striving to help their neighbors and even solve all their problems for them.
They say about such people: “Everything is on her shoulders.” Excessive workload leads to fatigue.
The body tries to take a break from the feats of self-sacrifice of its owner and covers itself with a layer of fat so that the burden does not seem so heavy.
Another reason for the accumulation of excess weight in the shoulder and back area is “load” from the past. A person “pulls on himself” emotions and experiences that should have long been discarded and forgotten, returning to memories again and again.
Double chin
A double chin is a consequence of constant understatement and attempts to embellish your speech. A kind of half-lie, half-truth, usually out of fear of offending or being punished.
In this case, unspoken words that are already ready to come out of the mouth seem to fall into a kind of energy pouch, which leads to the formation of a double chin. In order for it to disappear, you need to allow yourself to say what you think and stop having complexes about it.
Why is fat deposited on the back?
He talks about the lack of protection and support, rejection of his past, problems with his father. Fat pads under the arms are a shame, skeletons in the closet.”
The problem is solved by an honest look into the past, at your life, awareness of its uniqueness and forgiving yourself for everything. You need to establish a connection with your father, whatever he may be (often one mental address is enough: “Dad, I am your daughter, I thank you for the life you gave me”), and allow yourself to accept support.
Why is fat deposited on the sides?
Fat on the sides– dissatisfaction with one’s surroundings, trauma, deep dissatisfaction with oneself, which most often results in unfounded claims and irritation. It's time to stop criticizing and blaming others for your troubles, and think about what exactly you can do to improve your life - yours and society's. At least do the cleaning!
Why is fat deposited on the stomach?
It arises as a way to cope with your fears, anxiety or worry. May also indicate problems between mother and children.
A loose, large belly is a sign of causeless anxiety. “Bear sickness” and bloating of the abdomen with gases - stressing yourself out. It also happens to creative individuals who are “always pregnant” with some idea - to open a salon and write a book... To get rid of it, learn to accept the world as it is. In short, we need to stop worrying and finally start living!
I don’t entirely agree with this point of view, I have an article with a detailed description of what causes a big belly -
Fat ring around the waist
This is a belt of protection and excessive pity for people.
It happens to people who too often take other people's problems upon themselves.
Not out of responsibility, but out of pity and sympathy.
These people are “professional vests” in which everyone is ready to cry. It cannot be said that such people are victims of circumstances; being a “vest” is their choice, but they pay for it with an ugly fat belt around the waist.
Fat triangle in the sacrum area
Suppressed desires, a ban on pleasure and satisfaction of true needs. As a rule, it occurs in people who live by the principle “you have to pay for everything.” It goes away when a person finally realizes the importance of his desires and begins to do at least something for himself, his loved one.
Buttocks
The zone of social debts, they become fatter and looser among people who constantly promise themselves and others something and do not keep their promises.
Having promised, we accumulate not only promises, but also, in fact, condemnation for not keeping our word. And the buttocks become large, as if from everyday spanking.
To regain the beauty of your “fifth point”, it is better not to promise anything, but to simply do what you really need,
Why is fat deposited on the thighs?
They gain weight due to lack of fulfillment in sex, a ban on the manifestation of the instincts of power, aggression and creativity.
All together (sex, power, aggression and creativity) are four basic dominants that distinguish a free person from a slave to conventions and society.
This, of course, does not mean that it is necessary to be aggressive and intemperate in relationships, quite the opposite. The more a person tries to convince himself and others that he does not need such “low things”, the greater the tension and fullness of the hips.
Posterior surface of the thigh (breeches)
This is a zone of meaningless accumulation, greed. Here we put aside something that we still can’t part with, although it’s long overdue.
Fat deposits in the abdominal area in men are called differently: “beer belly”, “labor callus” or simply “belly”. We make jokes about him calling him Danlos' disease ("His belly is hanging out of his pants"), or we give him some label like "fat folds around the waist." But there is nothing funny about such deposits. They pose a serious health threat that can lead to complications such as cardiovascular disease, some types of cancer, hypertension, type II diabetes and erectile dysfunction.
To better understand the dangers of excess belly fat, let's look at what processes are involved in the accumulation of fat in men.
On the ratio of fat and muscle mass in men
When most people think about whether they are fat or thin, they think about their weight. Although your absolute weight is undoubtedly important and provides some information about your health, it is still more important for you to determine the ratio of fat to muscle tissue in the body, that is, how many kilograms of fat you have and how many kilograms of muscle. The table below shows which group a man belongs to depending on the percentage of fat in his tissue:
Most men believe that with age and hormonal changes associated with andropause, the ratio of fat to muscle mass inevitably changes: more fat becomes larger. Indeed, charts found in health articles, online or in the doctor's office, reflect precisely this view, which explains the higher "healthy" percentage of body fat in older people. But men shouldn't have to put up with the deposits that accumulate in middle age and beyond. The amount of fat is directly related to diet and exercise.
It is unlikely that a 70-year-old person will have a body fat percentage of 11, but this does not mean that he can give up on himself. It's never too late to improve your constitution through proper nutrition and exercise. And, might I add, it's never too early. I've seen men in their third and fourth decades of life—in sports like American football, where heavy weight is important—who have a high percentage of body fat.
While your fat-to-muscle ratio is an accurate indicator of whether you have a normal constitution, your absolute weight doesn't really tell you if you're obese. Let's take a look at two athletes weighing 110 kg.
The first, bodybuilder John, has 10% body fat; the remaining percentage comes from muscle mass. His metabolism is efficient, since muscle tissue is metabolically active. He looks strong and muscular, has a thin waist and a flat stomach. He is in excellent health, his lipids (triglycerides and cholesterol) are in the normal range, and he feels energetic and alert throughout the day.
The second man, Paul, is 40% body fat and looks and feels completely different. Although he plays in the National Football League, his metabolism is not as efficient as it should be because fat is metabolically inert. He looks obese, his waist is 122 cm, and his belly is hanging out of his trousers. His cholesterol and triglyceride levels are dangerously high. Because much of his fat is concentrated in his abdomen, he is at serious risk of developing type II diabetes and cardiovascular disease (if he is not already suffering from these as yet undiagnosed diseases). Despite the fact that he is a professional athlete, he looks inadequate, and his huge belly causes tension in his lower back. He often complains of pain in his back, knees and lower back, which is explained by the excess fat that he carries around.
What matters is not how much fat, but where it is deposited
By now it should be clear that what matters most is not how much fat you have, but where it is concentrated and at what point it becomes a problem.
The classic fat model in men corresponds to the android shape, or apple shape - fat deposits above the waist. Therefore, a man’s waist size is one of the most accurate indicators of how predisposed he is to various diseases. When the American Heart Association published its revised Guidelines for Primary Prevention of Cardiovascular Disease in 2002 in the journal Circulation, it warned that a waist circumference of 101 cm or more in men indicates an increased risk of cardiovascular disease. . Dr Sidney Smith, senior scientist at the association, said: "It turns out that waist size is as good an indicator of risk as body mass index."
During my Program, I discovered that waist size is an even more reliable indicator of risk than BMI. For example, waist size is a good way to assess changes in tissue composition. I have seen many clients in their 60s and 70s who have not gained weight over the years, that is, their BMI has not changed, but they have extra inches around their waist, indicating a decrease in muscle mass and an increase in fat mass. Some people consider the ratio of fat to muscle mass to be a great indicator, but I always look at a man's waist size first. If he stores fat according to the female pattern, then the ratio of fat to muscle can remain constant for years, although he actively accumulates a considerable amount of fat in the lower part of the body.
Even a man with a waist size of less than 101 cm can be vulnerable to certain diseases. My doctors usually suggest that most men with a waist size of at least 94 cm take a glucose tolerance test or a hemoglobin A1C test (which monitors sugar levels). in a person’s blood for 2-3 months). This depends on the clients' initial health assessment or the ratio of their fat to muscle mass. This proposal is due to the fact that the presence of excess belly fat is significantly associated with insulin resistance, a precursor to type II diabetes.
I also noticed that there is a direct correlation between erectile dysfunction and belly fat. A 2000 study by the National Cancer Institute found that men with a waist size of 107 cm or more were twice as likely to suffer from erectile dysfunction as men with a waist size of 81 cm. Men Those who lead a sedentary lifestyle are more prone to this problem than men who exercise at least 30 minutes a day.
These data were confirmed in a survey of 32 thousand men aged 53 to 90 years, which was conducted in 2003 and published in the Annals of Internal Medicine. Researchers found that one in three older men suffered from erectile dysfunction. However, men who were not obese and who exercised regularly were 30% less likely to have the disease.
Other Dangers of Belly Fat: Metabolic Syndrome X
Obese men often have a cluster of symptoms that doctors call metabolic syndrome X. These include a waist circumference of 101 cm or more, triglyceride levels above 150 mgdL, HDL (good cholesterol) less than 40 mgdL, fasting glucose above 110 mgdL and blood pressure above 13585 mm Hg. Art. Anyone who experiences three or more of these symptoms is diagnosed with metabolic syndrome X.
In an article recently published in the British Medical Journal, Dr. Jean-Pierre Despres (Quebec Heart Institute) called metabolic syndrome X hypertriglyceridemia and confirmed that the likelihood of heart disease is greater when the above symptoms are combined with a waist measurement of more than 101 cm. Dr. Despres also points out that the waist to hip ratio is not a reliable indicator of susceptibility to the disease, since men who store fat according to the female pattern often continue to accumulate fat on the waist and hips, although this ratio does not exceed the “safe” limits for them range.
Don't give in to the beer belly
Many men justify the deposition of belly fat based on their DNA: “All the men in the family have a huge belly, and therefore I, too, am doomed to this “genetic” obesity.”
I have noticed that in most cases this is not true. Those who are obese almost always grow up and live in environments—family, friends, spouses—that are marked by negative eating and physical activity habits. They are fat because they are sedentary and have unhealthy eating habits, not because of some mysterious “obesity” gene.
However, in a small proportion of men, scientists discovered what they called the “beer belly gene.” A recent study at the University of Naples, published in the Annals Internal Medicine, found that out of 959 men aged 25 to 75 years, some actually had a genetic variation that causes a person to store fat in the area. abdominal area.
However, this genetic predisposition is not a death sentence. It was found that these men's increased tendency to accumulate excess belly fat only occurred if they led an unhealthy lifestyle. None of them developed a beer belly if they ate right and exercised regularly. And they were just as likely to lose fat and gain muscle as men without the beer belly gene. The only difference was that this group had to be a little more careful in their habits to avoid obesity.
We've covered the many health risks associated with belly fat. Now the good news is that this fat is the easiest to get rid of.
Fat is stored in cells in the form of triglycerides. You've heard that exercise increases your body's ability to burn fat, but you probably don't know why this happens, or for that matter why you need to exercise if you've already adopted a healthy diet. Isn't a proper diet enough? In fact, adequate exercise greatly increases your body's ability to burn stored fat.
Epinephrine is a fat-mobilizing hormone released by your sympathetic nervous system. Research shows that during exercise, the concentration of this hormone in your body increases markedly. When epinephrine binds to specific receptors on fat cells, it stimulates hormone sensitive lipase (HSL) to break down triglycerides inside the cells and release them into the bloodstream, where they can be used as energy. And this is exactly what you need. You want the fat not to lie dormant in your body, but to be mobilized.
When you perform aerobic exercise, the HSF becomes even more susceptible to epinephrine as your body temperature rises. The greater your aerobic endurance, the less epinephrine is required to activate HSL and release stored fat. However, if you are obese, significantly larger amounts of this hormone will be required to break down triglycerides.
Another hormone that exercise affects is Lepton, a peptide hormone produced by adipose (adipose) tissue; it also plays a role in fat storage and overall energy balance. A recent study published in the Journal of Nutritional Biochemistry found that exercise combined with diet is the most effective means of reducing lepton levels in the body, ultimately helping to eliminate excess fat.
The cell receptor can be thought of as a parking lot where a hormone is “parked” to start or stop cell function. There are two main types of cell receptors that epinephrine can attach to to affect the cell - alpha receptors, which inhibit the breakdown of triglycerides, which is fat storage, and beta receptors, which stimulate fat burning.
Research shows that in both men and women, most of the beta receptors are located in the abdominal area, which means that fat in this area of the body is easier to get rid of. But women have more alpha receptors in the pelvis and thighs than men, which explains why they tend to store more fat in these areas.
The basic physical exercises in this article are specially selected in such a way that you, by mobilizing the body's ability to burn fat, can get rid of fat in the abdominal area.
Why is reverse fat pattern dangerous in men?
The most dangerous areas in which a man can accumulate fat are the hips (pelvis) and buttocks. These are the parts of the body where fat is most commonly stored in women, which is why this fat pattern is called reverse fat pattern. By the time a man has accumulated fat in the reverse fat pattern, his waist size is usually 127 cm or more, and his fullness becomes painful. As already mentioned, it is much more difficult for a man to mobilize fat in this part of the body than in the abdominal area.
I work with many men who have female-type fat deposits. Many of them suffer from serious hormonal imbalances. They produce less testosterone, the level of estradiol - the main hormone in women - is higher than normal, they are characterized by decreased sexual desire, erectile dysfunction and weakened thyroid function. Decreased testosterone and increased estradiol often lead to gynecomastia, in which a man's breasts become soft and female-like, and the body becomes “feminized” due to excess fat. His percentage of muscle mass is much lower than average, such a man suffers from loss of strength, irritability and chronic exhaustion.
A classic example of a man who stored fat in the reverse fat pattern is Douglas Daniels, 41, a nightclub performer in the French Quarter of New Orleans. When Douglas began my Program, he was so morbidly overweight that our doctors did not guarantee him more than five years to live. Here are his health indicators before he began implementing my Program.
Note that Douglas's hips were 13 cm larger than his waist, indicating a reverse fat pattern: his fat was concentrated not only in the abdomen, but also in the thighs and buttocks.
Douglas smoked two packs of cigarettes a day, which further increased his risk of heart disease and cancer; suffered from sleep apnea, a condition that can affect the heart if left untreated. He had to take glucophage, a medicine for type II diabetes. He suffered from low testosterone and hypothyroidism. He was a walking time bomb, and I knew I had to encourage him to save his life—and fast.
Our doctor immediately put him on medication for hypothyroidism and enrolled him in our heart rehabilitation group at the Ochsner Clinic, where he began working on improving his aerobic capacity. During this period, he performed exercises with light dumbbells and exercises to strengthen the body. One of his most important steps was a drastic change in his diet: then it consisted of a lot of fatty fried foods and rich, high-calorie dishes with pasta, which his mother and fiancée prepared for him. Douglas and his girlfriend learned to cook delicious low-fat Italian dishes and healthier New Orleans dishes. They also liked the low-glycemic, low-saturated fat meals that nutritionist Molly Kimball and I created for our clients.
Six weeks later, Douglas, still following the diet program, began a set of exercises designed to train the heart, which had to be done periodically (it complemented all other types of exercise). I also provided him with tools to reduce stress and stay motivated.
By the end of the 12-week Transformation Program, hosted as the TV show Health Cops New Orleans on the Discovery Health Channel, Douglas's numbers were:
Douglas has quit smoking, no longer snores at night, and is off his diabetes medication. He follows the Program strictly, still losing weight and building muscle. 20 weeks after starting the program, he lost another 15 kg, thereby losing a total of 42 kg of absolute weight!
If my Program helped even in such an advanced case as Douglas’s, then it can help you too. If he and hundreds of other men and women who are obese and putting their health at serious risk can completely transform themselves using the Program outlined in this article, should you wait? There is no excuse for delay.
Where and what is fat?
All fat mass is usually divided into three layers, which differ from each other not only in localization, but also in the characteristics of exchange.
1st layer - the most superficial. This is subcutaneous fatty tissue. Located between the skin and the shell; muscles. The harmony of the outlines and proportions of the figure depends on its condition. It is located on all parts of the body without exception, varying significantly in density and thickness. It is in this layer that cellulite can occur.
The amount of the first layer is determined by the thickness of the fat fold. You can perform a simple pinch test yourself. With two fingers in a standing position, grab a layer of fat where you want, for example on the stomach. The distance between the fingers will characterize the thickness of the surface layer of fat.
Paradoxically, it is easier to get rid of fat deposits in this layer than from fat in other localizations. Therefore, if the distance between your fingers reaches a significant size, you can rejoice - this fat will most likely be able to “melt” quite easily.
2nd layer - deep. Located under the muscular fascia, as if between the muscles. The main feature of this layer is that it is little susceptible to reduction with a general decrease in weight. Intense and irregular physical activity mixed with periods of overeating contribute to the deposition of fat between the muscles. Sumo wrestlers and bacon pigs have a lot of this fat.
3rd layer - internal (visceral). Located inside the abdominal cavity. Severe hypertrophy of this layer is more typical for men, which is expressed in the form of large, convex, elastic bellies. With the well-known “beer belly” syndrome, the layer of adipose tissue between the fingers during the pinch test can reach only 2 cm, therefore, the bulk of the fat deposits is the fat of the 3rd, deep layer.
Recently, methods have become quite common and popular. surgical fat removal- various types of liposuction. In this case, liposuction is performed only in the superficial layer - subcutaneous fatty tissue. In this layer, fat really does not accumulate in the future. But if you continue to eat poorly and lead a sedentary lifestyle, fat will begin to accumulate in the inner layers - in the 2nd and 3rd.
The appropriateness and safety of liposuction is debated, however, it is quite obvious that it cannot solve the problems of excess weight. Moreover, massive destruction of the surface layer due to disorders of fat metabolism provokes the deposition of fat between the muscles and in the abdominal cavity. This greatly complicates the work of correcting the figure and gives rise to noticeable imbalances.
Fat distribution types - pear or apple?
Experts call fat deposition according to the male type, “apple”, - abdominal (or android, central), according to the female type, “pear” - gynoid (gluteofemoral). There is also a mixed type of fat deposition. The type of fat deposition is characterized by the ratio of waist circumference to hip circumference. A WC/BV value exceeding 1.0 for men and 0.85 for women indicates an abdominal type of obesity.
What can you do, nature has decreed that fat deposits in men and women are deposited in different places. In women - primarily in the waist, buttocks and thighs. In men - mainly in the upper torso, shoulders, chest, abdomen. But this does not mean that women cannot store apple-type fat. This is quite possible. The distribution pattern of adipose tissue is genetically mediated. In addition, menopausal women may develop male-type abdominal obesity.
If "apple" is your silhouette, you can consider yourself lucky to some extent, since fat deposits of this type disappear easier and faster. But, the truth is, they are gaining faster. The exception is abdominal-visceral obesity, that is, the accumulation of fat in the abdominal cavity. This fat undergoes lipolysis the slowest.
If your figure is more like a pear- get ready for a long and persistent struggle for slim thighs. Fat deposits of this type are extremely stable. But if you still managed to solve this problem, the result will please you for a long time. True, on one condition. Which one? I think you've already guessed it. Of course, in any case, after achieving a positive effect, maintenance procedures are needed.
Problem areas
Almost every woman can determine where her problem areas are. These are the areas that manage to gain weight first and lose weight last. Sometimes my patients warn me on their first visit to the office: “I’m afraid to use diets because my face immediately becomes gaunt and my chest sag.”
It is in this case hardware therapy allows you to achieve good results. Women of the pear type are well aware of the phenomenon - when losing weight, fat first disappears from the cheeks and the breasts completely disappear somewhere, and only after incredible efforts can fat deposits on the hips be reduced.
In women with the “apple” type, the arms and legs are the first to lose weight., and the dense tummy and sides remain round for a long time.
Thus, any diet or serious dietary restrictions can negatively affect your appearance. Fluctuations in weight increase the imbalance - each new cycle of “losing and gaining” weight leaves extra pounds in problem areas.
Unlike diets, as well as drugs for the treatment of cellulite, preventing the absorption of fat and reducing appetite, hardware methods have a delicate effect on disproportionate figures. Hardware cosmetology The good thing is that it can act locally. For example, only on the hips. And the hips will, faster or slower, “tighten” and decrease in volume, while other parts of the figure that do not need correction will not suffer.
Women have different body types. Many people develop fat deposits in different areas of the body: some have curvy hips, others have problems in the abdominal area. Of course, there is also a genetic predisposition, but experts believe that there are arguments that indicate that the storage of fat in one area or another indicates certain disorders in the body.
Heavy hips and back rolls
Fat folds on the back look very unaesthetic. They make it difficult to choose nice underwear and wear tight clothes. In most cases, this indicates an addiction to carbohydrates, as a result of which the body produces an excess amount of insulin. You can solve the problem by replacing “fast” carbohydrates with healthy ones - vegetables, fruits, whole grain bread.
Plump knees and problematic calves
If fat accumulates in the lower part of the legs, then this does not greatly harm the ability to dress beautifully, but it does impose a number of restrictions, in addition, there is a feeling of heaviness. In most cases, this indicates that there is excess fluid in the body, that the person consumes a lot of carbohydrates, water, sweet and salty foods that retain it. There is only one way out - try to reduce all foods in your diet that provoke the problem.
Upper arms, chest
If fat accumulates in these areas, it often indicates an excess of the hormone estrogen. Perhaps the woman is taking oral contraceptives, which are the cause of its overabundance, so you need to talk to your doctor about selecting new contraceptives.
Fat on the sides
Folds of fat that “float out” from jeans and skirts sometimes indicate a dysfunction of the thyroid gland, when thyroid hormones encourage fat to be deposited in these areas. You also need to pay attention to the consumption of heavy metal salts, which may be contained in toothpaste and tap water, and try to remove them from the body.
Belly fat
Very often, after a difficult period, when a person is immersed in a stressful situation, he notices that his tummy has become more plump. This is not surprising: in this state, the body tends to produce excess amounts of the hormone cortisol, which ultimately leads to fat deposits in this area. To get rid of excess it is necessary, firstly, to put the nervous system in order, and secondly, to do cardio training to improve metabolism.
Fat accumulated in the upper abdomen is called visceral fat. It leads to an increase in waist size. Visceral fat is a kind of layer that lies between the walls of the abdominal cavity and the organs. The main factors for its accumulation in this particular place are lack of exercise, poor nutrition, stress and genetic predisposition. Below are the reasons why fat accumulates on the belly.
Poor nutrition
Poor nutrition is the most common cause of this problem. Eating junk food and fatty foods reduces metabolism and increases waist size. Refined foods, white bread and baked goods, and pasta can cause poor digestion and the appearance of folds of belly fat. In addition, high-calorie foods can directly contribute to the accumulation of fat in the upper abdomen.
Lack of exercise
A sedentary lifestyle is one of the main reasons that cause uncontrolled weight gain. Exercise is considered an important component of a healthy lifestyle, and little or no exercise contributes to fat gain.
Stress
Stress is a fairly common cause of weight gain. We often don't realize that the extra pounds we add are due to stress. It stimulates the body to release cortisol, which causes the liver to release excess sugar. But the body does not need such an amount, because it is not able to metabolize it all.
Because of this excess sugar, the body feels constantly hungry and we are forced to consume more food, especially foods high in sodium. This promotes the formation of fat folds in the described part of the body.
Health problems
The appearance of folds of fat on the abdomen can cause health problems. Digestive tract diseases, cardiovascular diseases, and hormonal imbalances such as Cushing's syndrome can lead to abdominal obesity. Sometimes, certain medications such as steroids, which are prescribed to treat certain diseases, also cause abdominal obesity.
Genetic predisposition
A person's genetic history of obesity may also be a major factor in the appearance of wrinkles. Many people have a genetic predisposition to obesity.
Removing folds of belly fat is not so easy. With so many reasons listed above, in order to get rid of belly fat, you will have to make drastic lifestyle changes. There are several steps you need to take, be sure to follow a strict diet to burn off all those belly folds.
Regular exercise
Exercise daily to improve your metabolism, which will burn fat much faster. Walking in the fresh air, working out in the gym, aerobics and yoga will help with this.
Strict diet
Diet is also a major factor that can help you get back into shape. You need to adhere to proper nutrition for a long time so that you become slim and healthy again. Eat often, but eat less food, don't eat too much food in one sitting, and don't overload your digestive system.
Replace high-calorie foods with lighter, healthier, nutrient-dense foods that won't harm your waistline. Avoid fatty and unhealthy foods such as chips, baked goods, cookies and sweets, and replace them with salads made with fresh fruits and vegetables.
Drink water
Water may be the best medicine. Instead of drinking carbonated or energy drinks, replace them with plain water. It cleanses the body and flushes out all the toxins, leaving you lean and healthy.
Try not to be nervous
Studying stress itself may be a cure for obesity. Stress leads to eating foods enriched with salt and sugar. Learning about anxiety can reduce triggers and help you maintain a healthy lifestyle.
If you change your lifestyle in time, you can get rid of belly fat and become healthy and slim!
