Effective Tips to Lose Belly Fat

 

Effective Tips to Lose Belly Fat

Belly fat is more than just a nuisance that makes your clothes feel and fit tightly on your body.

One type of belly fat known as visceral fat is a major risk factor for conditions like type 2 diabetes and heart disease, to name just a few.

Health organizations often use body mass index (BMI) to classify weight and give a prediction of the risk of metabolic disease.

However, this can be misleading, as people with excess visceral fat (belly fat) are at an increased risk even if they look thin.

Losing fat from this area can prove to be difficult, however, there are several things one can do to reduce excess belly fat.

Here are some effective tips to lose belly fat, which are backed by scientific studies.

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Eat plenty of soluble fiber



Soluble fiber absorbs water which forms a gel that assists in slowing down food as it passes through your digestive system.

This type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food.  What’s more, soluble fiber may help fight belly fat.

Studies show that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period

Make an effort to consume high fiber foods every day. Excellent sources of soluble fiber include flax seeds, shirataki noodles, Brussels sprouts, avocados, legumes and blackberries.

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Don’t drink too much alcohol



Drank in small amounts, alcohol can have health benefits, however, it has serious harmful effects if you drink too much. Too much alcohol can also make you gain belly fat.

Studies have linked heavy alcohol consumption to a significant increase in the risk of developing central obesity which is, excess fat storage around the waist

Reducing alcohol consumption may help reduce your waist size. Limiting the amount you drink in a single day can help.

People who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they drank

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Eat a high protein diet

 


Protein is an extremely important nutrient for weight loss and management.

High protein intake increases the release of hormones, which decreases appetite and promotes fullness.

Protein raises your metabolic rate and helps in the retention of muscle mass during weight loss

Good protein sources include meat, fish, eggs, dairy, whey protein and beans

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Reduce your stress levels


Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, which is also known as the stress hormone.

Research shows that high cortisol levels increase appetite and drive abdominal fat storage

Women who already have a large waist tend to produce more of this hormone (cortisol) in response to stress which increases fat gain around the mid-section. To help reduce stress and in turn reduce belly fat, engage in pleasurable activities that relieve stress. Practicing yoga or meditation have been known to be effective methods in the reduction of stress.

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 Don’t eat a lot of sugary foods


Fructose which is found in sugar, has been linked to several chronic diseases when consumed in excess, these include heart disease, type 2 diabetes, obesity, and fatty liver disease Observational studies show a relationship between high sugar intake and increased belly fat

It’s important to realize that high intake of refined sugar can lead to belly fat gain. Further, it has been discovered that even healthier sugars, such as real honey, should be used cautiously.

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Do aerobic exercise (cardio)


Aerobic exercise (cardio) is an effective way to improve your health and burn calories.

It’s one of the most effective forms of exercise for reducing belly fat. Both moderate or high intensity exercise are beneficial.

The frequency and duration of your exercise program are more important than its intensity.

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Cut back on carbs (especially refined carbs)



Reducing your carb intake can be very beneficial for general fat loss.

Diets with under 50 grams of carbs per day have been known to cause belly fat loss in people who are overweight, those at risk for type 2 diabetes, and women with polycystic ovary syndrome.

You don’t have to follow a strict low carb diet. Research shows that simply replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat.

Studies show that people with the highest consumption of whole grains were 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains

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Perform resistance training (lift weights)


Resistance training, also known as weight lifting or strength training, is very important for preserving and gaining muscle mass.

Based on studies involving people with prediabetes, type 2 diabetes, and fatty liver disease, resistance training is also be beneficial for belly fat loss.

A combination of strength training and aerobic exercise leads to the greatest decrease in visceral fat.

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 Avoid sugar-sweetened beverages



Sugar-sweetened beverages contain a large amount of liquid fructose, which can make you gain belly fat.

Sugary drinks lead to increased fat in the liver. A 10-week study revealed a significant abdominal fat gain in persons who consumed high fructose beverages. Sugary beverages appear to be even worse than high sugar foods.

Since your brain doesn’t process liquid calories the same way it does solid ones, you’re likely to end up consuming too many calories later on and storing them as fat. To lose belly fat, it’s best to completely avoid sugar-sweetened beverages such as soda, punch, sweet tea, alcoholic mixers containing sugar

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