Drink Plenty Of Water
Drinking plenty of water is one the 12 simple tweaks for weight loss. Water play an essential part in your weight loss journey. Its one of the easiest yet most commonly overlooked aspects of losing fat. When your body is dehydrated, it slows the metabolism and sends signals that your brain mistakes as hunger. Drinking a water will help curb your appetite much quicker and keep you from excess calories.
Dont forget about the WATER! When you feel hungry, the first thing to do is to reach for your water bottle. Remember that a hunger cue and a thirst cue can get confused by the body. You can also consume this cinnamon and honey weight loss drink.
Drink A Glass Of Water Before Eating A Meal
Research has also found that drinking a glass of water before a meal can help to suppress appetite, meaning that you’re more likely to indulge in a smaller and healthier sized portion while feeling fuller. One way to remind yourself? With a super chic reusable water bottle.
Stainless steel water bottle, £7.79, eBay
Try Eating More Soluble Fiber
Fiber can be divided into two broad categories soluble and insoluble.
The soluble kind mixes with water to form a viscous gel-like substance. This helps slow down the delivery of digested food from the stomach to the intestines .
When soluble fiber reaches the colon, its fermented by gut bacteria into short-chain fatty acids. These fatty acids are a major source of nutrition for colon cells.
Interestingly, they may also help reduce visceral fat by suppressing your appetite.
For example, studies show that short-chain fatty acids help increase levels of fullness hormones, such as cholecystokinin, GLP-1 and PYY (
A study in 1,114 people found that simply increasing soluble fiber intake by 10 grams daily reduced the risk of visceral fat gain by up to 3.7% .
To increase your fiber intake, try eating more flaxseeds, sweet potatoes, legumes and grains. You can also try taking a soluble fiber supplement.
Eating more soluble fiber can help reduce visceral fat by suppressing your appetite and keeping gut bacteria healthy. Try eating more soluble fiber-rich foods or taking a soluble fiber supplement.
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How To Get Rid Of Hanging Belly Fat
Need to know how to get rid of a hanging belly? If you have the dreaded belly overhang then Im going to show you exactly what you need to do to get rid of it. A big problem with the apron stomach overhang is it can still stay really bad even after youve lost a lot of weight. You could even slim down the pooch itself making it smaller but itll still hang down.
This dreaded apron belly can run in your family and you can get it even if youve never had any children. Women can get this hanging belly fat after pregnancy or a c-section . Sometimes the belly can hang so low that youll feel gross every time you look in the mirror.
But the good news is you dont have to go through surgery to get rid of it. There is hope even if your belly flap is hanging low. Even if youre already at your goal weight you can still have this saggy lower abdomen.
Even making progress with weight loss wont be enough to lose this mothers apron. This can be very frustrating and demoralizing to see the weight falling off everywhere else on your body except your loose belly flap. And itll end up ruining your enjoyment of weight loss that you should normally be proud of.
Now lets get into the root cause of this hanging belly and what you need to do to get rid of it.
How Can You Lose Your Belly Fat
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Ramp Up Your Cardio Exercise
You don’t have to be the next Usain Bolt in the making to enjoy some serious belly-slimming results from hitting the track from time to time. Even a moderate-rate jog a few times a week can blast through that belly fat in fact, a study conducted at Duke University Medical Center found that, over the course of an eight-month study, overweight adult study subjects who jogged 12 miles a week lost the most belly fat and burned 67 percent more calories than participants who did an equivalent amount of resistance exercise, or a combination of cardio and resistance work.
Scientific Reasons For Belly Fat
We all know that eating too much and moving too little is the foundation upon which flab is built. But theres more to the belly fat equation than calories in and calories out. Certain stressors, for example, will see you scaling your belt notches with very little effort. Heres what you should look out for.
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Using High Intensity Interval Training
Cardio Workouts To Lose Belly Fat
- This 28-day plan by Alice Liveing will teach you the basics of strength training, helping you to build lean muscle with foundation moves.
- Or, this four-week Kayla Itsines workout plan incorporates HIIT to burn fat and tone muscle.
- PT Gauri Chopra’s four week HIIT plan will help to burn fat efficiently and increase your stamina and muscular endurance.
‘The key to continually improving and losing belly fat is to scale up your workouts every week. Incrementally increase the intensity and load of your workouts, and you will soon see improvements to your fitness,’ says Hughes.
How To Lose Belly Fat Without Exercise
You might be trying to lose belly fat because it makes you feel less attractive or, you might be doing it because youre worried about the impact it has on your health and quality of life. The first reason might be the more obvious and observable one, but both motives are completely valid and worth considering.
Belly fat is linked with higher risk for developing various health issues. It is a strong risk factor for heart disease, type 2 diabetes, and even some types of cancers, says Samuel Klein, MD, the director of the Center for Human Nutrition at Washington University School of Medicine in St. Louis, Missouri.
You can lose tummy fat without exercise and it is just about going back to the basics. It is time to go back to eating healthy, staying active, living a stress-free life, getting enough sleep and disciplining yourself.
Eat Lots Of Protein And Fiber
Eating these two groups will work in your favor in many ways. Its even better if you can include protein and fiber in every meal or snack you consume.
Here are some of the benefits of eating protein and fiber:
This will help you to balance your blood sugar levels and prevent insulin resistance. It slows the absorption of carbs and sugars . This would make you less likely to store fat or develop diabetes. You can also consume ACV to get similar effect.
Proteins are harder to digest and take longer to metabolize and use. This means that you lose energy as you burn them. They make you feel fuller quicker and leave you satiated for longer. This is also one of the 3 secrets for losing 88 pounds in 1 year.
Fiber will help you pass food through your system effectively, and avoid constipation. It will also help you to avoid bloating and flatten your stomach.
You should keep two things in mind when implementing this rule:
The protein you eat shouldnt be just any kind of protein. Find a healthy source of protein. Go for the lean protein such as poultry seafood eggs nuts and seeds
Its best to get your fiber from vegetables. Fruits contain fiber too, but some can be high on sugars , so you dont want to be eating too many. You can find more information about it in my post on how to reduce your glycemic index and lose weight.
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Consume A Combo Of Calcium And Vitamin D
Say cheese! Adding some extra calcium and vitamin D to your diet could be the best way to get the flat stomach you’ve been dreaming about. Over just 12 months, researchers at the University of Tennessee, Knoxville found that obese female study subjects who upped their calcium intake shed 11 pounds of body fat without other major dietary modifications. To keep your calcium choices healthy, try mixing it up between dairy sources, calcium-rich leafy greens, fatty fish, nuts, and seeds.
And Maybe Cut Your Carbs Too
You dont have to go low carb to lose body fat and lower belly fat. But breaking up with bread might help you reach your goal a little faster.
In a 2014 study, participants who ate a low carb diet lost more weight than those who ate a low fat diet. Bazzano LA. . Effects of low-carbohydrate and low-fat diets. Going low carb also seems to help people lose more fat while preserving calorie-torching lean muscle tissue.
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Eat More Berries Loaded With Antioxidants
Instead of satisfying your sweet tooth with some refined sugar, turn to berries and enjoy a slimmer waistline in no time without exercise. Berries are loaded with antioxidants, which can help reduce inflammation throughout the body, and research from the University of Michigan reveals that rats given a cherry-rich diet shaved off a significant proportion of their belly fat when compared to a control group. Berries like strawberries, raspberries, blueberries, and blackberries are also loaded with resveratrol, an antioxidant pigment that has been linked to reductions in belly fat and a reduced risk of dementia, to boot.
Signs You Have Deep Belly Fat & How To Fix It
July 27, 2019 by Lailah
Belly fat is a part of a healthy body, and most adults will have some amount of belly fat. Sometimes its a muffin top or stubborn belly weight that a good diet and exercise will fix. Other times its an internal layer of fat that surrounds your essential organs like your kidney and liver. Even the healthiest, fittest, and skinniest of us have some amount of subcutaneous fat in our abdomen, right under the skin.
However, deep belly fat, or visceral fat, is deeper and far more dangerous.
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How To Get Rid Of Visceral Fat
Visceral fat is found inside your abdominal cavity.
Carrying too much visceral fat is extremely harmful. Its linked to a higher risk of type 2 diabetes, insulin resistance, heart disease and even certain cancers (
Fortunately, proven strategies can help you lose visceral fat.
This article explains why visceral fat is harmful and provides proven strategies to help you get rid of it.
You’re Not Tracking Your Progress
Another important point from Dr Luke. While every person is different and what weight loss plan works for them will be different, tracking your progress can serve as an encouraging reminder that what you are doing is working.
“There are some great apps and wearable tech devices available that make it easier to stick to your plan. They can help you monitor your goals, your food intake and the calories burned during exercise. If these arent an option, write down a meal and exercise plan. This will help you stick to your goals and remain focussed,” he explains.
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Extra Virgin Olive Oil
Surprised? Although olive oil contains fat, it actually contains a type of healthy fat that has been found to decrease levels of fat-storing inflammation. According to a review published in the International Journal of Molecular Sciences, a polyphenol only found in unrefined extra virgin olive oiloleocanthalreduces inflammation in a similar way that ibuprofen does: it prevents the production of two pro-inflammatory enzymes, COX-1 and COX-2. Lower levels of inflammation on the inside of your body means less belly fat on the outside.
Losing Belly Fat After : Heres Why Theres No Such Thing As Too Late
Do you need help with losing belly fat after 65? If so, then you are in the right place. Belly fat is nothing to joke about. It is associated with so many health risks, which is probably why most everyone is looking for a way to get rid of it. Losing belly fat is a daunting experience but perhaps even more challenging for the seniors above 65. At this age, you are not as strong, active, or capable as you were in your twenties. This fact makes it even more challenging to lose belly fat. That being said, we are not implying that losing belly fat is easier for youngsters. For sure not. Despite all this, we can assure you that there are some tricks and tips that can make losing belly fat after 65 much more straightforward.
In this article, we will be looking at the dangers that belly fat poses for seniors. To help reduce this risk, we will also discuss the best-suited tips to make it easier to lose weight after 65. Keep reading on for this and more insight on those frequently asked questions about losing belly fat for seniors.
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The Different Types Of Belly Fat
Not all fat is created equal. Excess timber around the waist hurts your health in a way that subcutaneous fat the soft layer of chub that sits directly under the skin doesnt. Belly fat is stored in your abdominal cavity, and shares space with important organs like the liver, stomach, kidneys and intestines.
Belly fat is metabolically active, which means its basically an organ in itself but not one youd want to donate.
It excels at pumping out various inflammatory substances, interfering with hormones that regulate appetite, weight, mood and brain function and sending your cortisol levels responsible for stress through the roof. No surprise then, that its associated with an increased risk of type 2 diabetes, heart disease and certain types of cancer.
So far, so tragic. There is, however, some good news. Belly fat may be the most dangerous type of body fat, but since its buried deep within your body, its also the easiest to get rid of. But before we talk about that, its worth identifying the causes of belly fat. After all, its far better to not put the weight on in the first place.
You’re Feeling Stressed Or Anxious
Feeling stressed can wreak havoc on your body, according to Dr Luke. “It can cause our body to produce the steroid hormone cortisol, which can make you crave sugary foods that provide instant energy and pleasure. Short-term bursts of cortisol are necessary to help us cope with immediate danger, but our body will also release this hormone if we’re feeling stressed or anxious. When our cortisol levels are high for a long amount of time, it can increase the amount of fat you hold in your belly,” explains Dr Luke.
So, what does Clarissa think? She agrees, adding that by calming your stress levels, you are much less likely to crave energy dense foods.
“Try and notice if you reach for foods when you are stressed,” she advises. “Spot this habit and ask yourself, ‘Am I actually hungry, or am I eating for another reason, like stress, boredom or excitement?'”. If your answer is the latter, try a non-food related habit, instead. Why not go for a walk, call a friend or make a cup of tea? Simple.
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