Friday 18 September 2020
I wrote – Shaima Morsi
Often you feel that there is no way to overcome age-related weight gain, but there are many ways in which you can lose belly fat with age, as reported by “Eatthis”.
1- Eat whole grains:
Researchers at the USDA Nutrition Research Center found that people who ate three or more servings of whole grains each day and limit their intake of refined grains had approximately 10% less harmful and fatty acids than those who ate more proportions of refined grains in their diet. .
2- Doing sports:
Running a few days a week can make a big difference when it comes to your weight and health, and it can significantly reduce belly fat.
3- Spending time in the sunlight:
Researchers at Northwestern University found that people who were exposed to early morning sunlight had a significantly lower BMI than those who caught sunlight later in the day.
4- Eat fiber:
Researchers at Wake Forest Baptist Medical Center found that increasing your fiber intake is significantly associated with reducing visceral fat, the harmful substances that surround your organs and associated with an increased risk of diabetes and colon and rectal cancer.
5- Add spices:
Researchers at Maastricht University in the Netherlands found that adding just 2.56 mg of capsaicin, the compound that gives spicy foods their heat to people’s diets, significantly increases their ability to burn fat without increasing their blood pressure.
6- Doing some weight exercises:
You can increase the possibility of burning body fat entirely by adding some weight exercises to your routine, and in a study published in the journal Obesity, researchers at Harvard School of Public Health found that men who stick to our daily protein for just 20 minutes of weight training per day significantly reduce. The risk of gaining belly fat as they age, compared to men who did not do weight training.
7- Eat nuts:
Adding some monounsaturated fats to your diet, such as those found in nuts, can help you shed excess weight around your waist.
Researchers at Reina Sophia University Hospital in Cordoba, Spain, found that after a 28-day study period, subjects whose diets were high in monounsaturated fats were less likely to gain abdominal fat compared to groups following a high-carbohydrate diet.
8- Eat dark chocolate:
Research published in the European Journal of Medical and Pharmaceutical Sciences revealed that normal-weight women who had excess abdominal fat after adding 100 grams of high-flavonol dark chocolate to their diet over a period of a week helped reduce excess waist fat and cholesterol. .
9- Add calcium to your meals:
Increasing your calcium intake does more than just improve the strength of your bones, it also helps prevent that extra fat from collecting and forming around the abdominal area.
10.Adding apple cider vinegar to the diet:
The results of a 2009 study published in the journal Bioscience, Biotechnology and Biochemistry revealed that obese people who added apple cider vinegar to their diet over a 12-week period significantly lost weight and belly fat.
Relaxing a few minutes every day can help you live a longer and healthier life and get rid of excess belly fat as well, since when you feel stressed, our hormone cortisol flows into the bloodstream, a hormone associated with storing belly fat, and researchers at the University of California, San Francisco found that People who suffer from overweight after practicing meditation, this has led to a decrease in their levels of the hormone cortisol, and less belly fat.
12 – swimming:
Swimming helps you burn over 600 calories an hour for an average person, and even more for those who are overweight or obese.