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For those who want to get rid of excess fat naturally and without surgery, the best way to do this is to reduce meals to a minimum and to take small, frequent meals. Your body will then begin to get used to less and less food.
Gastric narrowing is often discussed by health experts.
But it is possible to reduce the size of the stomach safely and without surgery, simply by changing dietary habits.
1 – Breakfast:
One of the simplest ways to control hunger is to have a regular breakfast. People who stay all night without eating and neglect their breakfast, hunger increases beyond normal in the middle of the day or later, resulting in consumption above normal. Thus, breakfast is one of the most important things that help reduce the stomach and eat moderate amounts of food.
2 – Eating vegetables and whole grains:
There is a way to control hunger by eating high fiber foods. Vegetables such as spinach, mushrooms and broccoli provide a high level of healthy nutrition. It also gives you a feeling of fullness and low calories.
3. Eat slowly:
In general, eating slowly is a good strategy for losing weight. The body needs 20 to 30 minutes to send a signal to the brain to give it a feeling of satiety. By eating too fast, the person is more likely to eat too much. If you eat strategically slowly and really enjoy the food, you will avoid overeating and help reduce the size of your stomach naturally.
4. Drink water
When you drink enough water, you feel full. Doctors recommended drinking eight glasses of water a day, as this often prevents the body from overeating, gives a feeling of fullness and helps to naturally reduce the stomach. Read about the water regime
5. Get enough sleep
Studies show that, in people who sleep insufficiently, the body increases the production of hormone ghrelin (hormone hunger), which increases appetite and hunger, while consuming more food, while decreasing It is difficult to control hunger. So sleeping early and getting up early improves the level of hunger hormone and satiety, helps to eat in a natural way and reduces the size of the stomach without surgery.
6. Use smaller dishes
A large-scale consumption indicates that the amount of food is insufficient and small, but placing the food in smaller plates sends signals to the brain suggesting fullness, regardless of the actual amount of food in the food. plates. Putting the same amount of food into smaller dishes is a sure way to help you eat fewer amounts without notice, which helps to naturally reduce the size of the stomach.
7. Avoid eating in front of the television
Eating in front of the television allows you to eat without feeling the quantity you consume, especially if you eat fast meals high in calories. It is therefore advisable to avoid eating in front of the television in order to reduce the volume of food intake and the size of the stomach naturally
8. Keep snacks out of sight
Many studies have shown that people eat a lot more when food is visible rather than placing it in a clairvoyant place, even if they know it exists in a particular place. To avoid extra snacks, you should keep tempting food in a place away from view or outside the house.
9. Chew food well
Chewing food slowly gives a feeling of fullness faster with less food and fewer calories.
10 – Refrain from eating fast:
Foods sold at fast food establishments are high in calories and fats that go directly to storage as fat in the abdomen. So you should not eat junk food and replace it with healthy foods such as salads, vegetables and fruits.
Lemon juice:
It effectively reduces the abdominal size. Contains 20 ounces of frozen lemon juice on 250 calories and 68 grams of sugar. In summer there is a wide variety of refreshing drinks that you can eat without feeling guilty and that can help you lose weight.
Water intake:
You should try to keep your body moist when you are trying to lose weight. Indeed, taking a lot of water helps to maintain the water balance in the body, keeping it in the water up to the swollen bellies and even increasing the feeling of satiety. In addition, to get a high nutritional value, you can use flower water or water containing fresh herbs or add citrus fruits, to encourage you to consume more.
Eat watermelon juice:
Watermelon juice is a very important ingredient, not only because it naturally hydrates for its water content, but also that watermelon is overflowing with nutrients, such as than lycotene, which is an effective anti-cancer. As well as amino acids known as arginine. A study published in the nutrition journal revealed that arginine reduces body fat and increases muscle strength. The melon provides the body with about 56 calories.
Iced tea with mint:
This fruit mix helps you quench your thirst on a hot summer day. In addition, mint is effective in reducing stomach fat. It also helps digest foods containing fats such as hamburgers and steaks. It also helps prevent stomach upset.
Pineapple:
When you spend a summer night on the beach, you can eat pineapple with ingredients that burn belly fat. The pineapple contains bromelin and helps break down proteins, facilitate digestion and eliminate bloating.
Eat green tea:
In addition, green tea helps reduce the risk of cancer and heart disease. Thus, green tea is beneficial for the whole body because it contains antioxidants. Studies have shown that antioxidants help reduce abdominal fat. So you can eat green tea before eating to increase fat burning and also before doing any exercise.
beans:
A study conducted in Diabetes Medicine 2011 revealed that the effect of vegetable proteins found in beans helped you control your diet for 6 months. This is a very effective ingredient for burning belly fat and boosting weight loss. The diet increases the burning rate of fats, especially the abdomen.
Low fat milk:
Low fat dairy products help build strong muscles. But if you want to lose weight, it is useful to burn calories. The nutrition magazine reported in 2011 that eating 7 servings a day of low-fat dairy products gave about 30% of calories.
Whole grains:
Researchers at the University of Pennsylvania reported that volunteers were following a weight loss program lasting 3 months and were instructed to take whole grains. The results showed that whole grains reduce abdominal fat considerably because it is rich in magnesium and is a key element in the regulation of fat metabolism.
Red bell pepper :
In a recent study in the nutrition journal, Dutch researchers interviewed about 374 men about the foods they ate continuously and found that diets containing beta-carotene and lycotene were orange carrots, red peppers and tomatoes. And help burn belly fat. Researchers say that they help eliminate harmful compounds that promote fat storage.
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