Title : 100% Lose Belly Fat by 6 Ways - Lose Belly Fat
link : 100% Lose Belly Fat by 6 Ways - Lose Belly Fat
100% Lose Belly Fat by 6 Ways - Lose Belly Fat
100% lose belly fat by 6 ways - lose belly fat
[Being overweight is not necessarily equal unhealthy. Actually, there are plenty of overweight people who are in excellent health ( 1 ). By contrast, many people of normal weight have metabolic problems associated with obesity ( 2 ).
This is because the fat under the skin is actually not as big of a problem (at least not from the point of view of health ... It is more than a cosmetic problem). is fat in the abdominal cavity, belly fat, causing the biggest problems ( 3 ). If you have a lot of excess fat around your waist, even if you are not too heavy, then you should take some steps to get rid of it. Belly fat is usually calculated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure. Anything over 40 inches (102 cm) in men and 35 inches (88 cm) in women, known as abdominal obesity . Actually, there are some proven strategies that have been shown to target fat in the abdominal area more than other areas of the body. Here are 6 evidence-based ways to lose belly fat.
1. Do not eat sugar ... and avoid sugary drinks like the plague
The added sugar is very unhealthy. Studies show that has no harmful health effects uniquely metabolic ( 4 ). Sugar is half the glucose, fructose and fructose only half ... can be metabolized by liver in any significant amount ( 5 ). When you eat a lot of refined sugar, the liver gets flooded fructose, and is forced to turn around fat ( 6 ). Numerous studies have shown that excess sugar, especially because of the large amounts of fructose , can lead to a greater accumulation of belly fat ( 7 ). Some believe this is the main mechanism behind the harmful effects of sugar on health ... increasing belly fat and fatty liver, which leads to resistance insulin and a number of metabolic problems ( 8 ). liquid sugar is even worse in this regard. Liquid calories do not get "registered" by the brain in the same way calories as solids, so when sugar-sweetened beverages, which end up eating more total calories ( 9 is drunk 10 ). Studies show that sugary drinks are linked to a higher risk of obesity than 60% in children ... by every daily serving ( 11 ). Making a decision to minimize the amount of sugar in your diet, and consider completely remove sugary drinks. This includes sugar-sweetened beverages fruit juices , various sports drinks, as well as coffee and tea with sugar added to them. Note that none of this applies to whole fruit , which are very healthy and have lots of fiber to mitigate the negative effects of fructose. The amount of fructose obtained from the fruit is insignificant compared to what you get from a diet high in refined sugar. By the way ... if you want to cut refined sugar, then you should start reading the labels. Even foods marketed as health food may contain large amounts of sugar.
Conclusion: Excess sugar consumption may be the main driver of the accumulation of belly fat, especially sugary drinks such as soft drinks and fruit juices .
2. eat more protein may be the best long-term strategy to reduce belly fat
Protein is the macronutrient most important when it comes lose weight ( 12 ). has been shown to reduce cravings by 60%, increase metabolism 80-100 calories per day and help you eat up to 441 calories less per day ( 13 , 14 , 15 , 16 ). If weight loss is your goal, then add protein to your diet is perhaps the only change more effective you can do. Not only will it help you lose ... you can also help prevent re-gaining weight if you ever decide to abandon their weight loss efforts ( 17 , 18 ). There is also some evidence that the protein is particularly effective against belly fat. One study showed that the quantity and quality of protein consumed was inversely related to fat in the belly. That is, people who ate more and better protein had much less belly fat ( 19 ). Another study in Denmark showed that the protein, especially animal protein was associated with a significantly reduced risk of increased belly fat over a period of 5 years ( 20 ). This study also showed that refined carbohydrates and vegetable oils were related to a greater amount of belly fat, but fruits and vegetables linked to reduced amounts. Many of the studies that show the protein to be effective protein had 25-30% of calories. That's what you should aspire. So ... make an effort to increase the intake of unprocessed eggs , fish, shellfish, meat , and birds poultry dairy products. These are the best sources of protein in the diet. If you struggle with getting enough protein in their diet, then a supplement quality protein (such as whey protein ) is a healthy and convenient way to increase your total intake form.
If you are vegetarian, check out This article on how to increase your protein intake. Additional tip: Consider cook their food in coconut oil ... some studies have shown to 30 ml (2 tablespoons) of coconut oil per day reduces belly fat slightly ( 21 22 ).
Conclusion: Eating enough protein is a very effective way to lose weight. Some studies suggest that the protein is particularly effective against the accumulation of belly fat.
3. Cutting carbs from your diet
carbohydrate restriction is a very effective way to lose fat. This is supported by numerous studies ... when people cut carbs, it decreases your appetite and lose weight ( 23 ).
During 20 randomized controlled trials have now shown that low-carbohydrate diets lead to 2-3 times more weight loss than diets low in fat ( 24 , 25 , 26 ). This is true even when you allow the low-carb eating as much as they want, while low-fat groups are restricted in calories and hungry. Low-carbohydrate diets also lead to rapid reductions in weight of water, that gives people near immediate results ... a big difference on the scale is often seen in a few days. There are also studies comparing low-carb and low-fat diets, demonstrating that low-carb diets specifically target fat in the belly, and around organs and liver ( 27 , 28 ). What this means is that a particularly high proportion of fat lost a diet low in carbohydrates is the dangerous disease and the promotion of abdominal fat. Just avoid refined carbohydrates (white bread, pasta, etc.) should be sufficient, especially if it maintains its high protein. However ... if you need lose weight fast , then consider dropping your carbs to 50 grams per day . This will put your body into ketosis, killing your appetite and make your body burns primarily fat for fuel starts. Of course, low-carb diets have many other benefits health In addition to just weight loss. They may have for rescue in type 2 diabetics, for example ( 29 30 ). Conclusion :. Studies have shown that low-carbohydrate diets are particularly effective in getting rid of fat in the abdominal area, around the organs and liver
4. Eating foods high in fiber ... especially viscous fiber
Dietetics fiber is mostly indigestible plant matter. It is often said that eating lots of fiber can help you lose weight. This is true ... but it is important to note that not all fibers are equal. seems that most Viscose fibers that can have an effect on your weight. These are fibers that bind water and form a thick gel that "sits" in the gut ( 31 ). This gel can dramatically slow the movement of food through the stomach and small intestine, and slow digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and decreased appetite ( 32 ). A review study found that an additional 14 grams of fiber per day were associated with a 10% decrease in caloric intake and weight loss 2 kg (4.5 lbs) over 4 months ( 33 ). In a study of 5 years eat 10 grams of soluble fiber a day was associated with a reduction of 3.7% on the amount of fat in the abdominal cavity, but had no effect on the amount of fat under the skin ( 34 ). What this implies is that soluble fiber can be particularly effective in reducing harmful belly fat. The best way to get more fiber is eat a lot of plant foods such as vegetables and fruits. Legumes are also a good source, as well as some cereals such as oats. Then you could also try taking a fiber supplement like glucomannan . This is one of the most viscous dietary fibers in existence, and has been shown to cause weight loss in many studies ( 38 , 39 ).
Conclusion: There is some evidence that soluble dietary fiber can lead to reduced amounts of belly fat, which should lead to major improvements in metabolic health .
5. Aerobic exercise is very effective in reducing belly fat
Exercise is important for several reasons. is one of the best things you can do if you want to live a long, healthy life and prevent disease. Getting into all the amazing benefits of exercise is beyond the scope of this article but does exercise seems to be effective in reducing belly fat. However ... keep in mind that I'm not talking about abdominal exercises here. Spot reduction (loss of fat in one place) is not possible, and doing endless amounts of crunches will not make you lose belly fat. In one study, only 6 weeks of training the abdominal muscles had no measurable effect on waist circumference or the amount of fat in the abdominal cavity ( 40 ). That said, other types of exercise can be very effective. Aerobic exercise (such as walking, running, swimming, etc.) has been shown to cause significant reductions in belly fat in numerous studies ( 41 42 ). Another study found that exercise completely prevented people of abdominal fat regain after weight loss, which means that exercise is particularly important during weight maintenance ( 43 ). Exercise also leads to reduction of inflammation, levels of blood sugar and all other metabolic abnormalities that are associated with central obesity ( 44 ).
Conclusion: Exercise can be very effective if you are trying to lose belly fat. Exercise also has a number of other health benefits.
6. Track your food and find out exactly what and how much you are eating
What you eat is important. Almost everyone knows this. However ... it is surprising that most people really have no idea what they are actually eating. People think they are eating "high protein", "low carb" or whatever ... but tend to over- or underestimation drastically. I think for anyone who truly want to optimize your diet, keep track of things for a while is absolutely essential. This does not mean that you need to weigh and measure everything for the rest of your life, but do occasionally for a few days in a row can help you realize where you need to make changes. If you want to increase your protein intake to 25-30% of calories, as recommended above, simply eating more protein-rich foods is cut. It is necessary to actually measure and adjust in order to achieve that goal.
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