And I want everyone at home when this video ends to do what I tell you below, measure your belly, measure your abdomen. We currently use the waist circumference measurement a lot in nutrition to measure a person's risk of getting sick. If you are less than 88 centimeters and you are a woman you have less risk of getting sick, if you are a man you should be less than 102 centimeters.
Of course we use this complementing with laboratory studies and other parameters, but it is an easy way to see from home where we stand. I want you to tell me in comments how many centimeters your waist is and from that in 2-3 months by taking these recommendations we can see if they reduced it or not. Another way to measure fat is by going to a specialized nutritionist and that nutritionist will be able to take your weight on a specific scale called biompedance or they will take measurements with calipers, which are tools to precisely measure all the fat in the body.
. There is a third way to measure fat that is not used in practice, which is through tomography. There we can see the amount of muscle and the amount of fat, but as I just told you, it is not currently used in practice.
And why don't I tell them to go and take the weight on the scale? Let's see if anyone knows if they can tell me about it in the comments. I don't tell them to weigh themselves on a regular scale because that scale doesn't tell me what your body composition is like.
An 80 kilo patient who has muscles and a flat abdomen is not the same as an 80 kilo patient who has more fat and a prominent belly. And before starting with the keys to losing abdominal fat, I want to talk a little about abdominal fat and menopause. Did you know that postmenopausal women can have 20% more fat than in their premenopausal stages?
This occurs because the decrease in estrogen causes a redistribution. Sometimes these patients tended to accumulate more fat in the hips and muscles and after menopause they began to do so in the belly. In addition, the decrease in estrogen that occurs at this stage also reduces basal metabolism, that is, it causes you to have a slower metabolism.
This does not mean that you will not be able to lower your belly, on the contrary, we know that it will be a little more difficult but you can do it so do not stay with your arms crossed. Also We know that abdominal fat depends a lot on the heredity of each patient, but it is not for us to sit idly by, we have to take action from now on because remember that the belly is not a matter of aesthetics, the belly is a matter of health. .
And now, what are the keys to losing abdominal fat? First, you have to try to avoid, with this I am not saying prohibited, I am saying avoiding the consumption of white bread and refined flours on a daily basis. These types of products contain pure starch, if we look at the starch under a microscope we will see all little balls of glucose or sugar joined together, this has no brakes, that is, what will happen is that you eat refined products and your glucose will quickly increase.
and your insulin in your blood and the excess of these products will accumulate in the form of abdominal fat, the same thing happens with bakery products. So everything that is refined only tries to consume them as permitted very occasionally. On a daily basis, eat whole grain products, whole grain bread, brown rice or whole grain noodles.
The second product you should avoid is fruit juices, both homemade and packaged. Commercial packaged juices can have added sugar, just like a 20 to 30 gram soda, which is more than 10 tablespoons of sugar. And homemade juices have free fructose, a fructose that will also generate spikes in blood sugar, spikes in insulin and all that excess will accumulate in your abdomen, so avoid everything that is sugary, fruit juices but also the sodas.
The third food that I recommend you avoid is alcohol. Alcohol has empty calories, those calories will be deposited directly in the abdomen and for example a can of beer can contain between 150 and 200 calories. Of course we don't recommend it but there are people who drink 3, 4 or 5 cans of beer in one night.
Notice that simply with alcohol you are consuming almost 700 calories in one night. And what happens with red wine? This is a doubt that I think all people have.
In the skin of the grape we have resveratrol, the darker the grape the more resveratrol it has. This is a substance with anti-inflammatory antioxidant power and fights free radicals that damage cells. In addition, grapes contain vitamins, minerals and fiber.
But here's the bad news, wine contains very little resveratrol and also contains alcohol. There is no research that says alcohol is good for you. There are no recommended safe doses , so unfortunately I have to tell you that it is not the wine that is good for your heart but the fresh grapes.
Then limit your consumption. Regarding the fourth food, try to avoid ultra-processed foods as much as possible, everything that comes in a package and fried foods. If you eat fried eggs, French fries, hamburgers, fried chops, all of that will accumulate directly in your organs, in your pancreas, in your liver, in your intestines.
They contain pure trans fats and calories. For example, a serving of French fries can have more than 30% of all the calories you need for the day. As I said in another video, a boiled egg can have 80 calories.
If you make it fried it will have double or triple the amount. The same thing happens with French fries and the rest of the products, so try to limit their consumption as much as possible. Of course, as a fifth food, avoiding sugar and honey in all their forms could not be missing.
Now, what two foods do I recommend to lose abdominal fat? One of them, but it is as a complement, it is not useful if you consume it alone, is green tea. They contain catechins that could increase your metabolism.
The second food is proteins, natural yogurt, eggs, tofu or cheese. Proteins generally have few calories and provide a lot of satiety. Always remember to break your fast with something protein.
I give you two options, you can break your fast with a slice of whole wheat bread, a slice of cheese and two eggs. You can accompany this with some low glycemic index fruit such as strawberries, apple or a pear. Or the second way you can do is a glass of natural yogurt, choose the one that contains the most protein and has no sugar or sweetener.
You can put a teaspoon of butter peanuts, fruits and nuts too if you want, a little handful. This will ensure that your glucose and insulin levels do not increase and that you will be satiated for a long time, therefore you will avoid snacking. Now, let's get to the curiosities.
Sleep helps a lot more than you think. There are studies that show that sleeping less than six hours a day is related to more abdominal fat. By not resting, the body produces more cortisol, which is a hormone that deposits fat in our abdomen.
Second curiosity, bacteria can help you more than you think. A healthy microbiota is associated with a lower risk of having a belly. Having more bacteria, firmicutes and less bacteroedetes is associated with greater abdominal fat.
Eating foods with soluble fiber such as oats, apples, and avocado can help you have a healthier microbiota and with that you will have less abdominal fat. And now, let's go to the exercise part. Before we believed that to lose fat we had to go for a walk and that that was enough, or do sit-ups.
Today we know that this is no longer the case. You should always combine strength exercises with aerobic exercises such as walking, swimming, jogging or cycling. One of the most researched exercises that demonstrate the best benefits for losing abdominal fat are HIIT or high intensity exercises.
This is a type of training that is characterized by periods, by high intensity efforts in a short time followed by periods of rest. And I'm going to leave you an example but you can search for videos on the internet. Write it down, you are going to jog for three minutes, after that you are going to run at maximum speed for 20 seconds and then you are going to take a break with a slow walk for one minute.
You are going to repeat all this 5 to 10 times. So in 15 to 30 minutes you will have an extremely complete workout that is one of the most directed towards abdominal fat. As long as, of course, you have authorization from your family doctor to do physical activity.
Regarding the abdominals, I recommend plank abdominals that you can also search for videos or the abdominals that are being used a lot, which I do a lot with my teacher at the gym, they are the hypopressive abdominals. You can also search for videos on the internet. But remember, just going for a walk is not enough.
And here I want us to talk about a myth that I see a lot and more so in my city where it is 40 degrees. Drss warmly to go out and do physical activity. Not bundling up because it's cold in your city, bundling up to lose fat.
Here I see it's 40 degrees and people are running with divers, with coats and they think that by sweating they lose fat, but what they don't know is that the only thing they are losing is liquid. And beyond this, it is very risky. People become dehydrated, may have heat stroke and increase body temperature, which can unnecessarily overload your heart.
So this is very risky. Don't think that by losing fluid you are going to lose fat. This is not so.
And I also want to talk to you a little about stress. This is a hidden enemy. Cortisol, as I told you before, known as the stress hormone, if you maintain it for a long time, it will promote the accumulation of fat in your belly.
That's why our recommendations are that you try doing yoga, meditation or even playing relaxing music. This will help you a lot. And here a myth but it is true.
Did you know that if you eat slowly you are less likely to gain weight? This happens because from 20 minutes to half an hour passes from the time our stomach tells our brain that we are satisfied. So what do people do?
He eats quickly and tells me Nutri, I don't feel full. Maybe it could be because you didn't give the signal time to reach your brain. So, eat slowly and you will surely eat much less.
Because many cases of abdominal fat are also due to excess calories. Remember that all excess calories are going to be deposited as a belly. And finally let's talk a little about fasting.
Intermittent fasting can facilitate fat burning. By creating reduced calorie periods you will encourage the body to use the fat that is already stored as a source of energy. It is also proven that fasting can improve insulin levels, which helps reduce the accumulation of abdominal fat.
But be careful, do not fast without consulting your family doctor. In some cases it can be very dangerous. For example, during pregnancy, never fast.
And not if you have, for example, type 2 diabetes and are using any medication. Hypoglycemic or NPH type insulin. If you fast, your sugar can go down a lot.
Remember that sugar, also in normal doses, is our fuel for the brain and that if it goes too low it can be very dangerous. So never fast without your doctor's advice. If this video was helpful to you, let me know in the comments.
Bye bye.
