I wrote – Amira Helmy
If overcoming belly fat was easy, we would all look like supermodels, but that doesn’t mean flat abs are out of reach; It just requires a comprehensive plan.
To combat fats, you need to reduce inflammation, maintain a healthy gut microbiome, avoid foods you may be allergic to, regulate hormones that promote fat storage, and ensure that you consume and absorb beneficial nutrients.
It may sound elusive, and it doesn’t help when you also hear conflicting information. For this reason, the “Eatthis” site has reported myths of belly fat that may prevent you from the body you want, as follows:
1 – Myth: Nuts “cook”
Truth: Nuts have a bad reputation for their total fat content, but nutrition science indicates that the quality – not the quantity – of fats is most important to our health.
And nuts, foods that contain fats are good for you, and may help you feel full because leftover skins may provide a visual cue of the parts, which may help limit your intake.
2- Myth: Avoiding fatty foods leads to a loss of belly fat
Truth: Consuming a good amount of healthy fats is the key to weight loss, and healthy fats like olive oil and avocado oil promote longevity and glow in skin, hair and nails, and fight cardiovascular disease and diabetes by keeping blood glucose levels stable.
3- The myth: exercises only
Fact: It will not give you any amount of abs exercise if you have layers of fat covering your stomach.
You must focus on your diet first, after which exercise will only help in developing the muscles themselves.
Eating a clean, balanced diet will aid in losing the fat around the abdominal muscles and help them appear.
4- Myth: Some people are born with belly fat
Truth: There are locations where fat is stored thanks to genes, but that does not mean that there will be weight gain in those areas.
For example, an apple shaped person tends to store more fat in the abdominal area, but if they follow a proper diet and exercise, they can prevent weight gain.
5- Myth: seed oils are always healthy
Truth: The word “seed” can automatically make something look healthy, but this is not the case when it comes to certain oils.
Processed and synthetic seed oil, such as corn, cottonseed, soybean and peanut oil, can negatively affect the ratio of omega-3 to omega-6 fats, which can lead to chronic inflammation, which contributes to resistance to weight loss.
6. Myth: Low-fat prepackaged products are good for you
Fact: You actually need to eat some fat. Fats stimulate feelings of fullness to keep you from overeating, stabilize blood sugar / what prevents fat-stored insulin from rising, and allow you to absorb important fat-soluble nutrients such as vitamins A, D, E, and K.
It’s also important to note that when food manufacturers excrete the fat, they need to offset the loss of flavor. They often do this by adding copious amounts of salt or sugar or both.
7. Myth: Low-fat or fat-free dairy is good for you
Truth: Some experts recommend staying away from low-fat or fat-free dairy products.
Unless your milk is organic and comes from pasture / grass fed cows, it will likely give [المنتجون] Synthetic growth hormones, steroids, antibiotics, genetically modified corn for those animals for massive weight gain. Also, when sterilized, it loses many beneficial nutrients and enzymes that aid digestion.
8- Myth: Caffeine promotes weight loss
Fact: There are 35 things you don’t know about caffeine and it is possible that caffeine can disrupt cortisol production.
Caffeine can be a great thing in moderation.Not only does caffeine give you an energy boost, but it has also been shown to aid athletic performance. However, it can also have the opposite effect as it can lead to an imbalance of hormones, specifically cortisol, which contributes to fat storage, especially around the waist.
9. Myth: Fresh juice is the ideal way to lose weight
Fact: The problem with natural juices is that it is easy to consume very large amounts of sugar and calories without noticing it.
And many juices do not contain fiber, which makes fresh products so great for you. Juice can contain a lot of sugar, but without any fiber, you will not feel full or enjoy the benefits of stabilizing blood glucose levels and losing fat.
10. The myth: 8 hours of sleep will lead to weight loss
Truth: Sleep is better than no sleep, but studies show that the quality of sleep you get is also very important.
Sleeping well through the night, without worrying or waking up, is the key to making sure you wake up refreshed and less stressed.
11. Myth: Drinking green tea dissolves fat
Truth: Green tea is great but it’s not a magic potion, you still have to change other parts of your diet and life.
Drinking green tea is great, especially if instead of juices and fizzy drinks, but while studies have shown that drinking about three cups of it per day may help boost your metabolism, this is definitely not enough to melt belly fat.
12- Myth: Eating a vegetarian diet eliminates belly fat
Truth: Although studies have favored some diets over others, no specific diet will automatically help you lose belly fat.
The most important thing is to focus on eating plenty of fresh produce, lean proteins and healthy fats, and limiting the amounts of refined carbohydrates and saturated fats you eat.
13- Myth: Small meals are the answer
Truth: We often read that eating more frequent and smaller meals will melt belly fat, but this isn’t necessarily true.
You do not need to eat small meals every two hours, as you can increase your metabolism more effectively by eating three balanced meals and one snack daily.
14. Myth: You should eat less
Truth: If you cut your calorie count drastically – instead of improving the quality of your calories – you could potentially damage your metabolism and miss out on success in the long run.
15- Myth: Apple cider vinegar dissolves fat
Truth: Drinking apple cider vinegar alone will not dissolve belly fat.Some studies have shown that vinegar in general can help improve insulin sensitivity, but it is best to pair this diet with a healthy diet and exercise to see optimal results.
16- Myth: Genetics will not make you lose extra weight
Fact: Genetics play a role in how you look, but using your genes as a blanket excuse for how you look does not do you anything.
When the gut bacteria (also known as the microbiome) are unbalanced with more bad bacteria, then good (also known as dysbiosis), fat storage is enhanced.
This dysplasia can be caused by many factors including lack of sleep, not getting enough exercise or too much stress, but a diet rich in processed foods, refined sugar and foods that are intolerant are the most influential factors.
And those who have the greatest diversity of microbes in their gut microbiome have less visceral fat (the fat around your abdominal organs that is linked to metabolic disease).
And while you can’t change your genes, your microbiome is actually very resilient. Improve your gut health and get your carbohydrates from vegetables, eat fermented foods, get some probiotics into your life, and try an elimination diet to help identify your food sensitivity.
17- Myth: Cinnamon burns calories
Truth: Cinnamon helps control blood sugar but is not associated with burning calories.
Cinnamon, and herbs and spices in general, are a great way to add flavor to your food without the need for a calorie boost, but that doesn’t mean it’s a comprehensive treatment.
It is a common myth that eating a teaspoon of ground cinnamon every day helps you lose fat quickly. The truth is that while studies show that cinnamon may play a role in controlling blood sugar, cinnamon is not associated with a greater burning of calories.
18- The myth: Eating gluten-free foods helps lose belly fat
Fact: All too often, the weight loss experienced by people who avoid gluten is due to the general reduction in calories by avoiding all carbohydrates in general.
The food industry plays on the fact that many people mistakenly assume that “gluten free” is a symbol of health, so they hide processed foods as good snacks for you.
It is very common for people who follow a gluten-free diet to gain belly fat because they replace whole grains and complex carbohydrates containing gluten with gluten-free products.
19- Myth: Lemon water dissolves fat
Fact: You probably drink water in the first place. And while it’s definitely a healthy way to start your day, there’s a lack of scientific evidence to support any claims that it sheds fat.
20 – the myth: belly fat doesn’t matter if your BMI is normal
Truth: BMI is useful in helping someone understand that they are overweight or obese, but that’s all there is to it. It is not an accurate method for determining overall health.
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