Limit Sugar And Refined Carbs
Sugary drinks and foods are linked to a larger waist size.
A June 2014 study in The Journal of Nutrition, for example, connected soda consumption to abdominal fat. Researchers point out that it’s the location of fat storage that matters when it comes to overall health. Visceral fat, which accumulates in the abdominal area, is the most likely to contribute to diabetes and cardiovascular events.
Start by cutting down on sugar, refined carbs and other foods that can promote belly fat, including:
- Breakfastcereals
- Granola bars
- Sugary drinks, such as soda, energy drinks, sports drinks and sweetened coffee and tea
Check ingredient labels for added sugars and hidden carbs. Limit foods that contain white flour, table sugar, coconut sugar, molasses, glucose, dextrose or high-fructose corn syrup.
Beware that many so-called diet foods are packed with sugar. Even if the label says “sugar-free” or “no sugar added,” they may contain fruit juice concentrate, fructose, maltose and other hidden sugars. Always check the nutrition label.
Belly Fat Cause #8 Eating Close To Bedtime
Do you ingest a massive part of your each day energy some hours before bedtime? when your frame is at relaxation, all your metabolic procedures gradually down so that you dont burn as much energy as you would at some stage in the day while you are actively transferring around. whilst you devour massive quantities of food quickly before you visit bed, lots of the ones calories are going to be stored as fat.
sadly, a few human beings devour only a few calories all day long, then gulp down a huge dinner and then munch on snacks all night time earlier than they go to bed! Throughout the day they may have ingested 500 to 700 calories, and then 2,000 to 3,000 calories right before they go to bed. Bad idea!
Lifestyle Change Eat Bigger Meals Earlier in the Day
If you routinely eat more in the 5 or 6 hours before you go to bed than you do all day, see what you can do to flip that around. Start eating a bigger breakfast and lunch, then having a very light dinner and a small snack perhaps 3 hours before bed, and thats it for the day.
Better yet, some fitness experts claim that eating small snack-size meals 5 to 6 times a day is even more beneficial for your metabolism because you keep your body well-fueled all day without overloading it with too many calories.
Swap Ketchup For Salsa
Sure, ketchup is tasty, but it’s also a serious saboteur when it comes your weight loss efforts. Ketchup is loaded with sugar up to four grams per tablespoon and bears little nutritional resemblance to the fruit from which it’s derived. Luckily, swapping out your ketchup for salsa can help you shave off that belly fat at home without a diet. Fresh tomatoes, like those used in salsa, are loaded with lycopene, which a study conducted at China Medical University in Taiwan links to reductions in both overall fat and waist circumference. If you like your salsa spicy, all the better the capsaicin in hot peppers, like jalapeños and chipotles, can boost your metabolism, too.
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Lifestyle Change Ditch The Unnatural Foods
All of those unnatural, chemical-laden foods do not do your body any favors. Eating substantial amounts of them is just asking for trouble, both with belly fat and health problems.
fast meals additionally falls into this class, by using the way. You know the burger joints, the fried chicken places, the taco stands meals from these places are often loaded with fat, calories, sodium, sugar, MSG, and worse. Not to mention that one large fast food meal probably contains your entire days worth of calories and not nearly enough nutrients.
Getting rid of belly fat requires you to change not only how much you eat, but WHAT you eat. One of the smartest moves you can make is to get rid of all processed, refined, fast foods. Avoid anything that comes already prepared, and instead, prepare your own fast foods!
Believe it or not, eating healthy does not have to require a large amount of time or money. Fruit and vegetables are fast foods because most of them can be eaten fresh and raw.
Buy organic if possible, because it makes little sense to eliminate harmful processed foods and then load up on pesticides from produce.
Eating processed foods occasionally shouldnt cause a problem for most people, but you definitely dont want to make them the main part of your daily diet.
Sneak Extra Activity Into Your Day
Pace around your office while talking on the phone or run into the bank to cash your check instead of using the drive-thru. When researchers at the Mayo Clinic fed a group of volunteers an extra 1,000 calories a day over the course of eight weeks, they found sedentary individuals gained eight times more weight than those who fidgeted a lot during the day.
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Fill Up On Healthy Fats
Not all fats are created equal. Some can make it easier to lose belly fat and keep it off. Omega-3s, which occur naturally in fish and fish oil, are particularly beneficial.
A November 2015 meta-analysis in PLOS One suggests that fish oil may improve waist-to-hip ratio when used as part of a weight-loss plan. These fatty acids may be even more effective at preventing weight gain, according to researchers.
Another study, which appeared in The FASEB Journal in April 2014, found that omega-3s may reduce total fat mass, visceral fat, body weight and inflammation in people with obesity.
Fish oil isn’t a belly fat burner, but it seems that it can help with weight loss. Good sources of omega-3s include the following, per the National Institutes of Health:
- Chia seeds
- Some fortified foods, including some eggs, milk, yogurt and soy beverages
These healthy fats may also help protect against heart attacks, relieve arthritis pain and prevent age-related macular degeneration. However, more research is needed to confirm these benefits.
Tip
Even healthy fat can cause weight gain if you’re eating too much of it, so stick to appropriate portion sizes.
How To Cut Belly Fat In Two Weeks
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Mix Up Your Movements
When you lift, perform supersets in which you alternate between sets of lower-body exercises and upper-body exercises. That way your lower body rests while your upper body is working. This allows you to work your muscles maximally with very little downtime between sets for a faster, more effective workout, says Craig Ballantyne, C.S.C.S.
Learn How Many Calories Your Body Needs
You can’t out-exercise a bad diet. Fact. To lose belly fat , you need to be in a calorie deficit. This means consuming fewer calories than you’re expending through exercise and general living.
‘When it comes to knowing how to lose belly fat, the best way to start is to watch what you eat,’ Belalij says. ‘When you digest large amounts of calories, your body allocates some of these to functional systems which work to keep you alive ,’ says Belalij. ‘It also uses it to fill up energy stores. Any excess is then stored in fat cells around the body typically being those of the belly.’
But like we’ve said, learning how to get rid of belly fat shouldn’t come at the expense of your health, so you want to make sure you’re not cutting back too much. To calculate your ideal calorie deficit, check out our handy guide below. It’ll help you work out how many calories you need to eat a day to hit your goals, without going too far.
Worried about the price of healthy eating? Stock up on cheap healthy snacks. By having healthier food in the house you’re less likely to face-plant the sugary stuff when hunger strikes.
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How To Lose Belly Fat In A Week
This article was co-authored by Laura Flinn. Laura Flinn is a National Academy of Sports Medicine Certified Personal Trainer, USA Olympic Weightlifting Sports Performance Coach and Certified Fitness Nutritionist, with an additional qualification as a TRX Suspension Trainer. Laura runs her own personal training program based in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardiovascular training, and strength training.There are 20 references cited in this article, which can be found at the bottom of the page.wikiHow marks an article as reader-approved once it receives enough positive feedback. This article received 18 testimonials and 86% of readers who voted found it helpful, earning it our reader-approved status. This article has been viewed 1,318,023 times.
Belly fat, or visceral fat, is fat stored in and around your abdominal organs. It can increase your risks of cancer, high blood pressure, stroke, dementia, heart disease, and diabetes.XResearch source You cannot lose large quantities of weight or excess body fat within one week – especially visceral or belly fat. To get healthier and lose the dangerous belly fat, you’ll need to change your diet, exercise routine, and lifestyle over a longer period of time. However, during a week you can start to make some great, health-promoting changes to your lifestyle.
Reduce Refined Carbohydrate Intake
Just as you should drink whole milk because it is less processed, you should also reduce refined carbohydrate intake for the same reason. Refined carbs, during processing, are stripped of their bran and germ. The end result is food that is artificially low in fiber and nutrients and high on the glycemic index. When you eat foods with a high glycemic index, your blood sugar levels fluctuate.
Blood sugar levels spiking and crashing increases hunger and calorie consumption. This results in excess belly fat. Contrastingly, when you incorporate more whole grains into your diet, you will lose inches off your belly, lower your BMI and burn overall body fat. Replace processed cereals, white bread, and pasta with whole wheat pasta, whole grain bread, oats, barley, and quinoa.
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Start With Some Fiber
Naturally sweet oatmeal recipes in Zero Belly Diet were the key to panelist Isabel Fiolek’s dramatic 13-pound weight loss. “I happen to have a big sugar addiction,” says Fiolek. “But the recipes have been surprisingly satisfying for my sweet tooth.” Fiolek also made dramatic health strides: A checkup after her six weeks on Zero Belly Diet revealed she’d dropped her total cholesterol by 25 percent and her blood glucose level by 10 percent.
So cook up some oatmeal and top it with some fruit. What’s so special about this combination? Each provides soluble fiber that helps reduce blood cholesterol and feeds the healthy bacteria in your gut. By doing so, you trigger your gut to produce butyrate, a fatty acid that reduces fat-causing inflammation throughout your body.
Flavor Your Food With Garlic
A little garlic in your meals could mean a lot less weight around your middle. The results of a Korean study found that mice given a high-fat diet supplemented with garlic lost significantly more weight and abdominal fat than those who just ate fatty foods. Even better, they also improved their liver health, making it easier to stay healthy and burn off that excess fat in the long term. For more flavorful ways to make your food more enjoyable, turn to the metabolism-boosting spicy recipes and watch those pounds melt away.
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On The Scale At Least Once A Day
If theres one thing that comes up over and over with the thousands of patients enrolled in the National Weight Control Registry, its weighing yourself every day on a scale, says Rena Wing, Ph.D., founder of the registry, which tracks more than 4,500 men and women who have lost an average of 20lbs or more and kept it off for at least six years. Dont obsess over the number, she says, but at least keep track of the general range of what you weigh so you can catch small changes as they occur and take corrective measures immediately.
Losing Stubborn Belly Fat Naturally
Now there are two main kinds of fat you need to know about. Visceral fat is the deep fat thats inside your body . People who carry a lot of visceral fat tend to look like they have a basketball in their stomach. Their tummy pooches outwards from their body because they have so much visceral fat.
Those who have excess subcutaneous fat are way better off than those with visceral fat. This is the fat thats right underneath your skin that you can pinch with your fingers . When youre getting your body fat measured with skinfold calipers theyre measuring the fat underneath your skin. This is usually the most stubborn to lose and can cause a hanging belly. You most likely have subcutaneous fat that youre trying to lose.
Visceral fat isnt only unappealing visually but it also surrounds and places stress on your internal organs . Those with visceral fat are more likely to suffer from serious diseases like heart disease and diabetes . Youre more likely to become insulin resistant with excess visceral fat . But those with visceral fat lose this fat first compared to subcutaneous fat.
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Switch To Sprouted Bread
While it’s often assumed that bread is off-limits when you’re trying to lose belly fat, the right bread may actually expedite the process. Switching to sprouted bread can help out carb-lovers eager to get their fix without going up a belt size, thanks to the inulin content of sprouted grains. The results of a study published in Nutrition & Metabolism reveal that found that pre-diabetic study subjects whose diets were supplemented with inulin shaved off more belly fat and total weight than those whose meal plans didn’t pack this healthy prebiotic fiber.
Belly Fat Cause #4 Excessive Alcohol Consumption
Another major cause of belly fat is drinking too much alcohol. Youve probably heard of having a beer gut or beer belly, right? Thats not a figure of speech its an unfortunate side effect of too much partying. Alcohol has a lot of calories. If you have just one beer occasionally, and you budget the calories into your daily caloric intake, its probably not going to cause a lot of problems. But if you routinely go out with the guys and down three, four drinks in an evening, your body cant possibly burn off all of those calories. Even worse, alcohol lowers inhibitions so you will be much more likely to eat a lot, especially in social settings where food and alcohol are plentiful.
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Look At The Quality Of Your Sleep To Help Lose Belly Fat
Dont underestimate the power of a good nights sleep, too. Yes, it can help combat under-eye bags but, according to the University of Leeds, adults who get more than six hours of sleep per night are likely to carry 3cm less around their waist.
Head to bed earlier and follow the WHhow to get to sleep guide to ensure a lack of shut-eye doesnt hold you back from losing belly fat.
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