Avoid Sugar And Sugar
Foods with added sugars are bad for your health. Eating a lot of these types of food can cause weight gain.
Studies show that added sugar has uniquely harmful 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, the liver gets overloaded with fructose and is forced to turn it into fat (
9 ).
A study observed 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 sports drinks.
Read the labels to make sure products do not contain refined sugars. Even foods marketed as health foods can contain significant amounts of sugar.
Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.
Summary Excess sugar consumption may be the primary driver of excess fat in the abdomen and liver. This is particularly true of sugary beverages like soft drinks.
Avoid Trans Fat & Hydrogenated Oils
Those trans fats on your menu are hiding out in plain sight and sabotaging your lean belly plans every time you eat them. If a food product says it contains partially hydrogenated oils, you’re eating trans fat, which can increase your risk of heart disease, high cholesterol, and obesity with every bite. In fact, research conducted at Wake Forest University reveals that monkeys whose diets contained eight percent trans fat upped their body fat by 7.2 percent over a six-year study, while those who ate monounsaturated fat gained just a fraction of that amount. Instead of letting harmful trans fat take up space on your menu, fill up with these healthy fats.
Track Your Food Intake
Most people know that what you eat is important, but many dont know specifically what theyre eating.
A person might think theyre eating a high protein or low carb diet, but without keeping track, its easy to overestimate or underestimate food intake.
Tracking food intake doesnt mean you need to weigh and measure everything you eat. Tracking intake every now and then for a few days in a row can help you realize the most important areas for change.
Planning ahead can help you achieve specific goals, such as boosting your protein intake to 2530% of calories or cutting down on unhealthy carbs.
Check out these articles here for a calorie calculator and a list of free online tools and apps to track what youre eating.
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Here at Lose Weight By Eating we look to food to cure, and it is with food that I will show you how to burn belly fat fast by adding a few nutritional items to your diet.
Below I will share tips on how to lose stomach fat, if you are looking for a diet plan to help you lose stomach weight a Belly Fat Weight Loss plan if you will. Check out the three below.
Why Is Extra Belly Fat A Problem
Although we may affectionately refer to our extra inches as love-handles or describe ourselves as cuddly, carrying too much abdominal weight does have a dark side. Visceral fat although small in proportion to other body fat is active, which means it produces messengers that influence how the body functions. These messengers include pro-inflammatory cytokinesand compounds which influence how hormones like insulin work.
What this means is that when visceral fat starts to accumulate it may become a risk to our health, increasing our chances of developing conditions such as:
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Use an online calculator to help you figure out how many calories you should eat daily during the two weeks of your focused weight loss. Plug in your age, gender, size and activity level to determine how many calories your body uses daily then subtract 500 to 1,000 from this number. Don’t drop below 1,200 calories if you’re a woman or 1,800 calories as a man, in an effort to lose weight faster. Eating too little can stall your metabolism and make weight loss more difficult.
Eat mostly whole, natural foods such as lean proteins, fresh vegetables and fruits, low-fat dairy and whole grains. For an easy way to control calories and eyeball portions, fill half your plate with watery, fibrous vegetables — such as lettuce, broccoli, kale, cauliflower and peppers. Then, reserve a quarter for whole grains, such as brown rice or 100-percent whole-wheat bread.
Fill the last quarter with a protein low in saturated fat, including fish, chicken breast, tofu and lean ground beef. Aim to consume at least 0.6 gram of protein per pound of your body weight per day. For a 150-pound person, that’s 90 grams of protein a day. This amount helps preserve lean muscle mass as you cut calories, keeps you feeling full and supports weight loss beyond the two weeks. Since you have such a short deadline for weight loss, avoid sugary treats, alcohol and refined white-flour products completely.
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Green Coffee Bean Extract
Green coffee beans are simply normal coffee beans that havent been roasted.
They contain two substances believed to help with weight loss, caffeine and chlorogenic acid.
How it works: Caffeine can increase fat burning, and chlorogenic acid can slow the breakdown of carbohydrates in the gut.
Effectiveness: Several human studies have shown that green coffee bean extract can help people lose weight (
25 ).
Side effects: It can cause the same side effects as caffeine. The chlorogenic acid in it may also cause diarrhea, and some people may be allergic to green coffee beans .
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How To Burn Stomach Fat Drink More Water
Water naturally boosts your metabolism, helping you burn that belly fat. It also keeps you fuller, longer. This way you dont snack on junk food after lunch! Its the key to flat stomach!
How much water should you drink a day? We recommend a gallon a day more information on how much water you should drink to lose belly fat here.
Here are some tips to help you drink more water:
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The Best Dumbbells To Use
This training plan shows how much you can achieve with just a set of dumbbells, and its certainly going to be more convenient to pick up a set for your home rather than heading to a gym to complete the workouts. We have an extensive round-up of the you can buy for your home, but there are few pairs we think are worth highlighting for this particular workout plan.
Thats because the renegade row exercise pops up in two sessions where you have to support yourself in the press-up position while holding dumbbells. Anyone who has ever done a renegade row will know that a dumbbell with a flat side makes the move far easier because it provides a more stable base than a round dumbbell. The York rubber hex dumbbells fit the bill, and give you a wide range of weights to pick from. If youve spent some time in the gym youll know what kind of weight suits you, although wed err on the side of lighter because youre doing 30-odd minutes of exercise with minimal rest the final round is going to feel a lot tougher than the first. If you can afford them, selectorized dumbbells like this PowerBlock set are even better because they offer eight levels of weight from 1.8-14.5kg.
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