Today we will share 5 proven way to help you lose belly fat and create more enjoyment in your life. Just because you might be considered overweight, does not mean you’re unhealthy. There are plenty of people who are above their average weight for their height that have excellent health.
On the flip side, there are many people who are of “normal” weight that have many of the health problems obese people suffer from. That’s because the fat that’s right under the skin is more of a cosmetic problem than a health one. However, the fat within your abdominal cavity(belly fat) tend to cause the biggest problems.
If you have lots of extra fat in your mid-section, but you’re not very heavy elsewhere…then you most definitely should start getting rid of it right now. You can get a general measure of the amount of belly fat you have around your waist with a simple tape measure. Typically, if a man’s waist measures above 40 inches(102 cm) or 35 inches(88 cm) for women…it’s considered abdominal obesity.
Below we will list 5 proven strategies that have been shown to reduce belly fat fast.
1. Avoid Sugar & Sweetened Beverages Like The Plague
Added Sugar is extremely unhealthy, especially the refined white kind. Numerous studies have shown the negative effects it has on your metabolic health. Sugar is half fructose, fructose can only be processed by your liver. When you consume high amounts of refined sugar, you flood the liver with fructose. The liver can only handle so much at a time, so if the liver is overwhelmed with fructose it stores the excess fructose as fat. Most of it is stored around the stomach as belly fat.
This could be why sugar is so harmful to your health, it increases your liver fat and belly fat. This can lead to diabetes and many other metabolic issues. Liquefied sugar, such as in sodas, coffee, tea, and sweetened juices are not handled the same way as solid sugar. The calorie count increases, and studies show that sodas and sweetened juices are linked to a 60% increased obesity risk in children.
So it’s important that you greatly reduce the amount of refined white sugar in your diet, and completely eliminate sugary sodas, drinks, and snacks. Yes, this includes the so called “diet” labeled drinks. By the way, the sugar or fructose found in whole fruit is not the same as the added sugar you find in sodas and other sugary foods and drinks. Whole fresh fruit is extremely healthy and has enough fiber in them to offset the negative effects of fructose.
Bottom Line: High amounts of sugar consumption may be the main reason for the belly fat epidemic we see in the world today. Just cutting out sugary beverages like soft drinks and fruit juices with added sugar can jump start your belly fat loss.
2. Increase Your Protein Consumption – The Best Long-Term Strategy to Decrease Belly Fat
Protein is very important when it comes to losing weight. Protein reduce cravings by 60%, and boost metabolism by 80-100 calories per day. So increasing the amount of protein you get in your diet may be the most effective thing you can do to achieve your weight loss goals.
It also helps you avoid regaining the weight you lost as well. So start being good about adding unprocessed eggs, fish, seafood, poultry, whey, and/or meat protein to your diet. I mentioned whey protein because it’s a quality protein you can consume that’s convenient and easy.
Power tip: ALWAYS cook your foods in coconut oil, some studies have shown that 30 mL (about 2 tablespoons) of coconut oil per day reduces belly fat.
3. Cut Refined-Starchy Carbs From Your Diet
Restricting and/or cutting back on refined-starchy carbs is a very effective way to lose fat. Refined carbs would be things like white breads, white pastas, white rice, white sugar, etc. Low carb diet ten to result in 2 to 3 times more weight loss than low fat diets. Low carb diets tend to be more satisfying and maintainable than a low fat diet, since low fat diets focus more on calorie restriction and leads to hunger.
Low carb diet participants then to lose water weight quickly, which is like getting almost instant results. Low carb diets also specifically target belly fat and fat around the liver and other organs. This works very well in your favor, because a high proportion of the fat you lose on a low carb diet is the dangerous and potentially disease causing abdominal fat.
So dropping your carbs down to 50 grams per day will put your body into ketosis. This will kill your appetite and you’ll start burning most of your fats for fuel. Low carb diets are also beneficial if you have type 2 diabeties.
4. Eat More Fiber – Especially Viscous Fiber
Dietary fiber is plant matter that’s mostly indigestible . It’s important to remember that not all fiber is created equal. The viscous fibers tend to have the most positive effects on your weight. These are the kind of fibers that bind water and create a thick gel the sits in your gut. This gel helps you feel fuller longer because it slows the movement of food through your digestive tract.
So soluble fiber in particular my be effective in reducing harmful belly fat. Eating more plant foods, such as fruits and vegetables is the best to get more fiber into your body. Some cereals, such as oats, and legumes are also a good source of fibers. You may also try consuming a fiber supplement like glucomannan. Since it’s one of the most viscous dietary fibers around today, it has shown very positive results when it comes to weight loss.
5. Do Aerobic Exercise and Reduce Your Belly Fat
Getting enough exercise is important for various reasons. It’s part of the formula to a long, fulfilling, and disease free life. It’s also effective at reducing belly fat among other amazing health benefits. I’m not talking about simple ab exercises either. I’m talking about aerobic exercises like running, walking, swimming, etc. These exercises are responsible for the most measurable reductions in abdominal fat.
Exercise on a regular and consistent basis also prevents you from re-gaining belly fat after you’ve lost weight. So exercise is important to maintain weight, and it reduces inflammation, blood sugar levels, along with many other metabolic problems.
BONUS TIP! See, we like to over-deliver! The fastest way for you to start getting the weight loss results you want is to seek out the recommendations of an expert. My friend Wes is a professional fitness trainer and a famous weight loss expert who also works as a motivational speaker and a life coach. You can see what he has put together here to help over 5,000 people lose weight and belly fat worldwide if you would like. He presents a very simple method to help you lose weight and regain your health and wellness.
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