Do you suffer from stubborn belly fat that does not go away despite your continuous attempts? Have your attempts to melt belly fat that makes your waist big? We will give you secrets for disposal.

Abdominal fat - also known as visceral fat - is more than just an annoying thing that makes your clothes narrower, it is a serious health problem, as it increases the risk of type 2 diabetes and heart disease.

Even if you are skinny in other parts of your body or your weight is normal, abdominal fat accumulation makes you exposed to health risks.

Getting rid of belly fat can be difficult, but here are 15 tips for getting rid of it:

1- Eat a lot of soluble fiber, as it absorbs water and forms a gel that helps slow food as it passes through your digestive system.

Studies show that this type of fiber promotes weight loss by helping you feel full, and may also help fight belly fat.

Sources of soluble dietary fiber include:

  • Dried beans.
  • Oats.
  • Oat bran.
  • Rice bran.
  • citrus fruits.
  • Apples.
  • the strawberry.
  • Peas.
  • potato.
  • Flaxseed.
  • Avocado.
  • Legumes.

2- Stay away from foods that contain trans fats, and are found in margarine, biscuits, cakes, frozen pies, ready-made baked goods, frozen pizza, and fast food.

These fats are associated with inflammation, heart disease, increased insulin resistance (which increases the risk of diabetes) and the acquisition of belly fat (rumen).

3- Eat more protein, as many studies show that people who increase protein intake tend to have less fat in the abdomen than those who eat a diet that contains less protein.

Eating protein reduces appetite and promotes a feeling of fullness. It also increases metabolic rate and helps to maintain muscle mass during weight loss, meaning that you burn fat, not your beneficial muscles.

Good sources of protein include:

  • Red meat removed from fat.
  • Fish.
  • eggs.
  • Dairy products.
  • Legumes such as beans, beans, and lentils.

4- Focus on foods that are low in calories. Eating fewer calories than the body burns will lead to fat loss throughout the body, including rumen.

And eating fewer calories than the body consumes leads to a decrease in calories, which can help burn visceral fat and excess fat under the skin, and thus rumen.

Low-calorie foods are often more nutritious than high-calorie.

5- Eat more fruits and vegetables, it helps you feel full and provides your body with the vitamins and nutrients that you most need during your trip to get rid of the rumen.

6- Reduce stress levels, as stress can make you gain rumen fat by stimulating your adrenal glands to produce cortisol, also known as stress hormone. Research indicates that higher cortisol levels increase appetite and lead to fat storage in the abdomen.

To help reduce stress, relax, participate in fun family activities or with friends, and exercise is an excellent way to relieve stress and psychological stress.

7- Reduce sugar intake and foods rich in sugars, as studies indicate a relationship between high sugar intake and increased abdominal fat.

8- Do cardio, as it is an effective way to improve your health and burn calories. Studies also show that it is effective in reducing belly fat.

Among the aerobic exercises:

  • Walking.
  • Running.
  • Swimming.
  • Riding a bike or exercise bike.

9- Reduce refined carbohydrates, such as white bread, white rice and pastries, and eat brown bread, brown rice, whole grains, legumes or vegetables.

In contrast, eating refined carbohydrates is associated with rumen fats.

10- Do resistance exercises, such as weightlifting and pressure, as they are important to maintain muscle mass and gain, and studies indicate that it is useful in getting rid of belly fat.

11- Stay away from sugar-sweetened drinks (also known as sugary drinks) that usually contain a large amount of fructose sugar, which may make you rumen.

Sugar-sweetened drinks include fruit juices, sugar-sweetened soda, tea and local sugar coffee.

12- Get plenty of sleep, as studies show that those who do not get enough sleep tend to gain more weight, which may include belly fat.

13- Once again, pay attention to the total calories and reduce them. Although the previous advice can help you get rid of rumen, consuming fewer calories than the body needs is the primary key to getting rid of rumen.

Because even if you eat protein and dissolved fibers, but do not reduce the total caloric intake and make it less than the body needs, you will not get rid of rumen.

14- Try adding apple cider vinegar to your diet, as it contains acetic acid that may reduce the storage of belly fat, and studies show that eating one to two tablespoons (15-30 ml) of apple cider vinegar daily, may lead to slight fat loss However, be sure to dilute it with water, as undiluted vinegar can corrode the teeth.

Apple cider vinegar alone does not dissolve grease or burn belly and belly fat, and you should collect it while reducing calories, eating a healthy diet, and exercising. Apple cider vinegar, for example, will not help you if you eat a big bag of potato chips!

15- Drink green tea that contains substances from the catechin group, which many studies indicate may help lose belly fat. The effect can be enhanced when green tea consumption is combined with exercise.