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Health - Six (6) proven ways on how to lose belly fat

Health: Six (6) proven ways on how to lose belly fat
Image source: Ladylifehacks

You want a sexier body? Want to cut those belly fats? Well, these are the six (6) proven ways on how to lose belly fat:

1. Don’t eat sugar and avoid sugar-sweetened beverages

-Minimize the amount of sugar in your diet, and consider completely eliminating sugary drinks. This includes sugar-sweetened beverages, fruit juices, various sports drinks, as well as coffees and teas with sugar added to them.

-Excess sugar consumption may be the primary driver of belly fat accumulation, especially sugary beverages like soft drinks and fruit juices.

2. Eating more protein may be the best long-term strategy to reduce belly fat


-Protein is the most important macro nutrient when it comes to losing weight. If weight loss is your goal, then adding protein to your diet is perhaps the single most effective change you can do not only will it help you lose… it can also help you avoid re-gaining weight if you ever decide to abandon your weight loss efforts.

-Eating enough protein is a very effective way to lose weight. Some studies suggest that protein is particularly effective against belly fat accumulation.

3. Cut Carbs From Your Diet


-Carb restriction is a very effective way to lose fat. This is supported by numerous studies, when people cut carbs, their appetite goes down and they lose weight. If you need to lose weight fast, then consider dropping your carbs down to 50 grams per day. This will put your body into ketosis, killing your appetite and making your body start burning primarily fats for fuel.

-Studies have shown that low-carb diets are particularly effective at getting rid of the fat in the belly area, around the organs and in the liver.

4. Eat foods rich in fiber especially viscous Fiber.


-It is often claimed that eating plenty of fiber can help with weight loss. This is true but it’s important to keep in mind that not all fiber is created equal.

-Mostly the viscous 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 your stomach and small bowel, and slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite (32). One review study found that an additional 14 grams of fiber per day were linked to a 10% decrease in calorie intake and weight loss of 2 kg (4.5 lbs) over 4 months.

-There is some evidence that soluble dietary fiber may lead to reduced amounts of belly fat, which should cause major improvements in metabolic health.

5. Aerobic exercise is very effective at reducing belly fat

-Exercise is important for various reasons. It is among the best things you can do if you want to live a long, healthy life and avoid disease. Aerobic exercise (like walking, running, swimming, etc) has been shown to cause major reductions in belly fat in numerous studies. Exercise can be very effective if you are trying to lose belly fat. Exercise also has a number of other health benefits.

-Keep in mind that it's not about abdominal exercises. Spot reduction (losing fat in one spot) is not possible, and doing endless amounts of crunches will not make you lose fat from the belly. In one study, 6 weeks of training just the abdominal muscles had no measurable effect on waist circumference or the amount of fat in the abdominal cavity

6. Track your foods and figure out exactly what and how much you are eating

- What you eat is important. However, most of the people actually don’t have a clue what they are really eating. People think they’re eating “high protein,” “low-carb”, etc. But tend to drastically over or underestimate. For anyone who truly wants to optimize their diet, tracking things for a while is absolutely essential. It doesn’t mean you need to weigh and measure everything for the rest of your life, but doing it every now and then for a few days in a row can help you realize where you need to make changes.

- If you want to boost your protein intake to 25-30% of calories, as recommended above, just eating more protein rich foods won’t cut it. You need to actually measure and fine tune in order to reach that goal.


Source: Authority Nutrition
Related Post: NINE (9) FOODS THAT WILL HELP YOU TO LOOSE WEIGHT.

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