1. Eat more fibre.

Foods with high fibre content prolongs the feeling of satiety, thus preventing regular snacks between meals. Fibre has a beneficial effect on the digestive system, helps to eliminate toxins and combats harmful cholesterol.

2. Increase the amount of protein consumed.

Protein is a building material for our muscles. It perfectly saturates the body and reduces the amount of abdominal fat. This subcutaneous type of fat is the most concentrated in the abdomen and upper body area.
The effective impact of protein on the elimination of abdominal fat was scientifically proven as early as 2012 in an article of the BioMed Central research magazine.

3. More cardio exercises.

Aerobic exercise is a great way to burn extra calories and strengthen the heart. It has been shown that medium to high intensity exercises significantly reduce the amount of fat without reducing the calories consumed. The proof of this is the 2013 study, which was published in the scientific article of the information portal PLOS ONE.

4. Less refined carbohydrates.

Carbohydrates are primarily a source of energy for our body, but not all of them are equally useful. For example, when eating white bread or pasta, our body begins to actively excrete glucose. And as we know, its excessive amount leads to the accumulation of excess fat.

5. Add healthy fats to your diet.

By “healthy fats” we mean products with a high content of monounsaturated fatty acids.

First of all, this:

  • Nuts.
  • Olive oil.
  • Avocado.
  • Sesame oil.

The American Diabetes Association has proven that a diet based on products rich in monounsaturated fats helps to effectively reduce overweight.