6 proven ways to lose belly fat (2 and 3 are best)
Being overweight does not necessarily equal unhealthy.
Actually, there are many overweight people who are in excellent health.
On the contrary, many people of normal weight have obesity-related metabolic problems.
That's because the fat under the skin is not really a big problem (at least not from the point of view of health ... is more a cosmetic problem).
It's the fat in the abdominal cavity, belly fat, causing major problems.
If you have a lot of excess fat around your waist, even if you are not too heavy, then you must take steps to get rid of.
Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure.
Just 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 than other parts of the body.
Here Ways 6 based on evidence that loses fat belly.
1. Do not eat sugar drinks ... and avoid sugar like the plague soda bottles.
Added sugar is very unhealthy.
Studies show that has harmful effects on the unique metabolic health.
The average sugar is glucose, fructose and fructose ... half may be metabolized by the liver in any significant amount.
When you eat a lot of refined sugar, the liver is flooded with fructose, and is forced to turn everything into fat.
Numerous studies have shown that excess sugar, mainly due to the large amounts of fructose, can lead to increased fat accumulation in the stomach.
Some believe it is the main mechanism behind the adverse health effects ... of sugar increases belly fat and fatty liver, which leads to insulin resistance and a series of metabolic problems.
Liquid sugar is even worse in this regard. Liquid calories are not "registered" by the brain in the same way solid calories, so when you drink soda, you end up eating more total calories.
Studies show that sugary drinks are linked to a 60% increased risk of obesity in children ... for each daily serving.
Make a decision to minimize the amount of sugar in your diet, and fully consider eliminating sugary drinks.
This includes soft drinks, fruit juices, various sports drinks as well as coffee and tea with sugar added to them.
Note that none of this applies to the whole fruits, which are very healthy and have lots of fiber to reduce the negative effects of fructose.
The amount of fructose fruit is obtained is insignificant compared to what you get from a diet rich in refined sugar.
By the way ... if you want to reduce refined sugar, then you need to start reading labels. Even foods marketed as healthy foods may contain large amounts of sugar.
2. Eat more protein may be the best long-term strategy to reduce belly fat Man sticking knife through the flesh.
Protein is the most important macronutrient when it comes to losing weight.
It has been shown to reduce cravings by 60%, increase metabolism by 80-100 calories a day and help eat up to 441 calories a day less.
If weight loss is your goal, then add protein to your diet may be the most effective changes you can make.
Not only will it help you lose ... you can also help prevent weight gain if you ever decide to abandon their weight loss efforts.
There is also 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. In other words, people who ate more protein and better were much less belly fat.
Another study showed that in Denmark protein, especially animal protein, has been associated with a significant reduction in the risk of increased belly fat over a period of five years.
This study also showed that refined carbohydrates and vegetable oils have been linked to an increased amount of belly fat, but fruits and vegetables associated with reduced amounts.
Many of the studies showing that effective protein protein had 25-30% of calories. This is what we should aspire.
So ... make an effort to increase the intake of raw eggs, fish, shellfish, meat, poultry and dairy products. These are the best sources of protein in the diet.
If you have problems getting enough protein in your diet, then a supplement quality protein (like whey protein) is a healthy and convenient way to increase their total consumption.
If you are vegetarian, see this article on how to increase your protein intake.
Bonus Tip: Consider cook their food in coconut oil ... some studies have shown that 30 ml (2 tablespoons) of coconut oil per day slightly reduces belly fat.
3. Cut the carbs from your diet.
This is supported by numerous studies ... when people cut carbs, it decreases your appetite and lose weight.
More than 20 randomized controlled trials have shown that low-carbohydrate diets lead to 2.3 times more weight loss than low-fat diets.
This is true even when allowed that groups with low carb to eat all they want, while low-fat groups are restricted and hunger calories.
Diets low in carbohydrates also lead to rapid reductions in weight of water, which gives people near instant results ... a big difference in scale is often seen in a few days.
There are also studies that compared the diets low in carbohydrates and low in fat, showing that low-carb diets specifically target the fat in the belly and around the organs and liver.
What this means is that a very high proportion of fat loss in a low carb diet is dangerous disease and promotion of abdominal fat.
Avoiding refined carbohydrates (white bread, pasta, etc.) should be sufficient, especially if it maintains its high protein content.
However ... if you need to lose weight quickly, then consider dropping your carbs to 50 grams per day. This will put your body into ketosis, killing your appetite and your body to start burning fat primarily as fuel.
Of course, low-carb diets have many other health benefits besides just weight loss. They may have lifesaving effects of type 2 diabetes, for example.
Conclusion: Studies have shown that low-carb diets are particularly effective in removing fat in the abdominal area, around organs and liver.
4. Eat foods high in fiber ... Especially viscose fiber.
Dietary fiber is plant matter mostly indigestible.
It is often claimed that consuming lots of fiber can help you lose weight.
This is true ... but it is important to note that fiber is not created equal.
It seems especially viscose fibers that can affect your weight.
They are fibers that bind water to form a thick gel "it is" in the gut.
This gel can significantly slow the passage 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.
An evaluation study found that were linked to a 10% decrease in caloric intake and loss of weight of 2 kg (4.5 lbs) of more than four months, an additional 14 grams of fiber per day.
In a study of five 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.
What this means is that soluble fiber can be particularly effective in reducing harmful belly fat.
The best way to get more fiber is to eat lots of plant foods such as vegetables and fruits. Legumes are also a good source, and some cereals such as oats.
Then you can also try taking a fiber supplement, such as glucomannan. This is one of the more viscous dietary fiber of existence, and has been shown to cause weight loss in many studies.
Conclusion: There is some evidence that soluble fiber can lead to reduced amounts of abdominal fat, which should lead to significant improvements in metabolic health.
5. Aerobic exercise is very effective in reducing belly fat
Exercise is important for several reasons.
It is one of the best things you can do if you want to live a long and healthy life and prevent disease.
Enter all the incredible benefits of exercise is beyond the scope of this article, but exercise seems to be effective in reducing belly fat.
However ... I note that I am not speaking here of abdominal exercises. Spot reduction (lose fat in one place) is not possible, and make endless amounts of crunches will not make you lose belly fat.
In one study, six weeks of training your abs simply had no measurable effect on waist circumference or the amount of fat in the abdominal cavity.
That said, other types of exercise can be very effective.
It has been shown aerobic exercise (such as walking, running, swimming, etc.) to cause a significant reduction in belly fat in many studies.
Another study found that exercise has completely stopped people to regain abdominal fat after weight loss, which means that exercise is particularly important for weight maintenance.
Exercise also leads to reduced ignition, levels of blood sugar and all other metabolic abnormalities that are associated with central obesity.
Conclusion: The exercise can be very effective if you are trying to lose belly fat. Exercise also has a number of health benefits.
6. Follow your meal and understand exactly what and how much you eat.
What you eat is important. Virtually everyone knows.
However ... it is surprising that most people do not have the slightest idea of what they are actually eating.
People think they eat, "high protein" "low carb" or whatever ... but tend to over or underestimate significantly.
I think for someone who really wants to optimize their diet, monitoring things for a while is absolutely essential.
This does not mean you should weigh and measure all the rest of his life, but they do occasionally for a few days in a row can help you realize where you have to make changes.
If you want to increase your protein intake to 25-30% of calories, as recommended above, only eat protein foods will not cut it. It is necessary to actually measure and refining to achieve this.
See this article here for a calorie calculator and a list of free tools to track what you eat line.
Personally, I do it every few months ... I weigh and measure everything to see what my current diet is looking.
