How to Lose Belly Fat? #5 Simple Ways || Based on Science||

 

Losing abdominal fat ,or belly fat, is a common weight lose goal.

 

Abdominal fat is a particularly dangerous type.Research suggests strong links with 2 types of diseases like diabetes and heart diseases.

 

For this reason ,you have to lose this fat for significant benefits for your health and well being.

 

For the measurement of belly fat you have to measure circumference around your waist with a tape measure.If this measurement is above 40 inches [102 cm] in men and 35 inches [88 cm] in women ,then this is known as obesity.

Certain weight lose strategies can target the fat in the belly area more than other areas of the body.

Here are 5 evidence-based ways to lose belly fat.

 

 

 

1. Avoid sugar and sugar-sweetened drinks

Foods with added sugars are harmful for your health.Eating a lot of these types of food can cause weight gain.

Studies shows that added sugar has uniquely dangerous effects on metabolic health.

Numerous studies have indicated that excess sugar,mostly due to the large amounts of fructose, can lead to fat building up around your abdomen and liver.

Sugar is half glucose and half fructose.When you eat a lot of added sugar ,liver get overloaded with fructose and is forced to turn it into fat.

Some believe that this is the main process behind sugar's harmful effects on human health.It increases abdominal fat and liver fat,which leads insulin resistance and various metabolic problems.

Liquid sugar is worse in this regard.The brain does not seem to register liquid calories in the same way as solid calories,so when you drink sugar sweetened beverages,you end up eating more total calories.

A study observe that children were 60 % more likely to develop obesity with each additional daily serving of sugar-sweetened beverages.

Try minimizing the amount of sugar in your diet and consider completely eliminating sugary drinks.This includes sugar-sweetened beverages,sugary sodas,fruit juices,and various high sugar supported drinks.

So avoid of sugar and sugar sweetened products to lose belly fat.

 

 

 

 

2 Eat more proteins

Protein may be the most important macro nutrient for losing belly fat.

Research shows it can reduce cravings by 60% boost metabolism by 80 -100 calories per day,and help you eat up to 441 fewer calories  per day.

If weight lose is your goal ,adding protein may be the single most effective change you can make to your diet.

Not only protein can help you to lose weight,but it may also help you to avoid regaining weight.

Protein may be particularly effective in reducing abdominal fat.One study showed that people who ate more and better protein had much less abdominal fat.

Another study indicated that protein was linked to a significantly reduced chance of abdominal fat gain over 5 years in women.

The study also linked refined carbs and oils to more abdominal fat and linked fruit and vegetables to reduce fat.

Many of the studies observing that protein helps with weight loss had people getting 25-30% of their calories from protein.Therefore, this may be a good range to try.

Try increasing your intake of  high protein foods such as whole eggs ,fish,legumes,nuts,meat and dairy products.These are the best protein sources for your diet.

So you have also this way to lose belly fat with good results.

 

3 Eat fewer carbohydrates

Eating fewer carbs is a very effective way to lose belly fat.

This is supported by numerous studies.When people cut carbs, their appetite goes down and they lose weight.

More than 20 randomized controlled studies have now shown  that low carbs diets sometimes lead  to 2-3 times more weight lose than low fat diets.

This is true even when those in the low carbs groups are allowed to eat as much as they want,while those in the low fat groups are calorie restricted.

Low carbs diet also leads to quick reductions in water weight, which gives peoples fast results .People often see a difference on the scale within 1-2 days.

Studies comparing low carbs and low fat diets indicate that low carbs eating specifically reduces fat in the abdomen and around the organs and liver.

This means that some of the fat lost on a low carbs diet is harmful abdominal fat.

Just  avoiding the refined carbs-like sugar ,candy,and white bread-should be sufficient, especially if you keep your protein intake high.

If the goal is to lose weight fast,some people reduce their carbs intake to 50 grams per day. This puts your body into ketones,a state in which your body starts burning fats as its main fuel and appetite is reduced.

Low carbs diet has many other health benefits besides just weight lose.For example they can significantly improve health in people with type 2 diabetes.

 

 

 

 

4 Eat fiber-rich foods

Dietary fiber is mostly indigestible plant matter

Eating plenty of fiber can help with weight lose.However, the type of fiber is important.

It appears that mostly the soluble and viscous fibers have an effect on your weight.These are fibers that bind water and form a thick  gel that ''sits'' in your gut.

This gel can dramatically slow the movement of food through your digestive systems.It can slow down the digestion and absorption of nutrients.The end result is a prolonged feeling of fullness and reduced appetite.

One study review find that an additional 14 grams of fiber per day were linked to a 10% decrease in calorie intake and weight lose of around 4.5 pounds (2 kg) over 4 months.

One 5 years study reported that eating 10 grams of soluble fiber per day was linked  to a 3.7% reduction in the amount of fat in the abdominal cavity.

This implies that soluble fiber may be particularly effective at reducing harmful belly fat.

The best way to get more fiber is to eat a lot of plant foods,including vegetables and fruit.Legumes are also a good source,as well as some cereals,such as whole oats.

You can also try taking a fiber supplement like glaucoma.This is one of the most viscous dietary fibers,and studies suggest it can help with weight lose.

So you can use it to lose belly fat.

 

5 Exercise Regularly

Exercise is among the best things you can do to increase your chances of living a long ,healthy life and avoiding diseases.

Helping to reduce abdominal fat is among the amazing health benefits of exercise.

This does not mean doing abdominal exercises,as spot reduction-losing fat in one spot- is not possible.In one study,6 weeks of training just the abdominal muscles had no measurement effect on waist circumference or the amount of fat in the abdominal cavity.

Weight training and cardiovascular exercise will reduce fat across the body.

Aerobic exercise -like walking,running,and swimming -can allow major reductions in abdominal fat.

Another study found that exercise completely prevented people from regaining abdominal fat after weight loss,implying that exercise is particularly important during weight maintenance.

Exercise also leads to reduced inflammation,lower blood sugar level,and improvements in other metabolic problems associated with excess abdominal fat. 

 Ending Lines

Abdominal fat, or belly fat is linked to an increased risk of certain diseases.

Most people can reduce their abdominal fat through taking on key lifestyle changes, such as eating a healthy diet packed with lean protein,vegetables and fruit, and legumes,and exercising regularly.

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