Including Physical Activity To Reduce Belly Fat
Dr Zoe Williams Discusses Visceral Fat On This Morning
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Stored deep inside the belly, visceral fat houses some of the vital organs, such as the liver and intestines. The tricky part about this harmful fat is that it can trigger a series of health problems, including heart disease and diabetes. However, a good diet can help to get rid of this culprit.
Follow A High Protein Diet
Eating more protein-rich foods may help reduce your appetite and increase fat burning.
In fact, multiple studies have associated eating more high quality protein with a lower risk of excess body fat and obesity (
Try adding a few servings of high protein food to your diet each day. Protein-rich foods include meat, seafood, eggs, legumes, tofu, and dairy products like milk, cheese, and yogurt.
Eating more protein may be associated with a lower risk of belly fat. Plus, it may decrease appetite, lower calorie intake, and preserve muscle mass.
Going to bed a bit earlier or setting your alarm clock a little later is a simple strategy to help you reach and maintain a healthy weight.
In fact, several studies associate sufficient sleep with weight loss.
One 10-year study linked sleeping fewer than 6 hours per night to a higher risk of obesity among young women .
Another small study showed that getting 1 less hour of sleep per night led to less fat loss in people following a low calorie diet, compared with a control group .
Other research indicates that a lack of sleep may contribute to alterations in hunger hormones, increased appetite, and a higher risk of obesity .
Although everyone needs a different amount of sleep, most studies tie at least 7 hours of sleep per night to the most benefits for weight management and overall health .
Getting enough sleep may help reduce your appetite and hunger levels, as well as lower your risk of weight gain.
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Cut Back On Carbs Especially Refined Carbs
Reducing your carb intake can be very beneficial for losing fat, including abdominal fat.
Diets with under 50 grams of carbs per day cause belly fat loss in people who are overweight, those at risk for type 2 diabetes, and women with polycystic ovary syndrome .
You dont have to follow a strict low carb diet. Some research suggests that simply replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat .
In the famous Framingham Heart Study, 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 .
A high intake of refined carbs is associated with excessive belly fat. Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables.
Dandelion Tea To Lose Belly Fat
If your belly fat is due to water retention, the dandelion herb can come to your rescue. Dandelion is a natural diuretic which increases your urine output. Dandelion will improve your livers functioning capacity. It will flush out retained water and toxins out of your body, especially from belly area which you know by the name of abdominal bloating. Combined with some fat reducing spices, dandelion tea not only tastes good but helps reduce belly fat which is due to water retention.
- Water- 1 and Â½ cup
- Honey â 1-2 tsp as per taste
- Add all the ingredients except honey to water.
- Bring this water to a boil.
- Boil the water for 5-10 minutes
- Strain the tea and add honey to this if using.
- Mix well and have this delicious dandelion root tea.
- You may have 2-4 cups of this tea during the day.
Precaution: If you have blocked bile ducts or some issues related to the gallbladder, avoid having dandelion tea. Consult your doctor before taking this tea.
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Nuts & Seeds Trail Mix
Nuts & Seeds
People who eat a meal rich in plant protein rather than animal protein have more chances of feeling fuller. Nuts are a great example of foods to help cut belly fat as long as one remembers to eat them in moderation.
They also contain vitamin E, thiamin, magnesium, potassium, and several B vitamins. So, add these protein and nutrient-rich nuts to your daily salads and smoothies for eating to burn belly fat.
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Olive Oiland Other Healthy Fats
Though it may seem counterintuitive to add fat to a meal if you’re trying to lose fat, eating a moderate portion of unsaturated fats, like the kind found in olive oil, avocados, and nuts, can ward off the munchies and keep you full by regulating hunger hormones. A study published in Nutrition Journal found that participants who ate half a fresh avocado with lunch reported a 40% decreased desire to eat for hours afterward.
Changing the kind of fat in your diet will also help you increase your intake of omega-3 fatty acids while reducing omega-6 fats upping your ratio of omega-3s to omega-6s has been proven to improve metabolic health and reduce inflammation.
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The Wonders Of Parsley
Parsley isnt exactly a well-appreciated health food. While most people know it simply as a garnish for pasta dishes, its just as medicinal as mint and basil.
The herb is traditionally used for its ability to detoxify the liver and kidneys through its diuretic properties. It also boosts digestion to speed up the disposal of toxic waste .
Since toxins are often stored in fat cells, where they interfere with hormones and cell signaling, eating parsley can facilitate weight loss by helping fat cells function properly.
Parsley contains antioxidants like luteolin and apigenin, vitamins A and C to boost your immune system, apigenin and myristicin to support liver enzyme production.
Its also chock-full of vitamin K for proper blood coagulation, vitamin E to prevent heart disease, potassium to maintain blood pressure, and B vitamins that strengthen and protect blood cells. The herb even has antibacterial and anti-inflammatory properties.
- Helps cure urinary tract infections
- Prevents kidney stones
- Reduces mineral leaching in bones
- Prevents cancer
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Best Exercises To Burn Belly Fat Fast
If youre looking for the best exercises to burn belly fat then you come to the right place. Belly fat can be the most frustrating area to lose fat and its usually the last to go.
Youll find a lot of people in the gym today focusing their workouts on losing their stubborn belly fat. Not only is abdominal fat unflattering, but it is also very bad for your health. Belly fat can not only make you feel self-conscious but its linked to serious chronic diseases such as diabetes, heart disease, and even some cancers.
Earning your flat belly is something you should be proud of. But those with belly fat know just how stubborn it can be to get rid of. Sit-ups and crunches will add some muscle to your abdominals but they wont burn off your belly fat since spot reduction doesnt work very well.
Its frustrating trying to figure out what exercises really work for getting rid of your belly fat. Doing more cardio like going on walks and jogging around the neighborhood isnt going to get you the results you want either. With the following best stomach fat burning exercises, youll be well on your way to toned and flat abs.
Keep going to discover the top 10 best exercises you can do today to burn your belly fat the fastest.
Avoid Foods That Contain Trans Fats
Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.
Theyre found in some and spreads and also often added to packaged foods, but many food producers have stopped using them.
These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies .
A 6-year study found that monkeys who ate a high trans fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat .
To help reduce belly fat and protect your health, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats.
Some studies have linked a high intake of trans fat to increased belly fat gain. Regardless of whether youre trying to lose weight, limiting your intake of trans fat is a good idea.
Alcohol can have health benefits in small amounts, but its seriously harmful if you drink too much.
Research suggests that too much alcohol can also make you gain belly fat.
Observational studies link heavy alcohol consumption to a significantly increased risk of developing central obesity that is, excess fat storage around the waist .
Cutting back on alcohol may help reduce your waist size. You dont need to give it up altogether, but limiting the amount you drink in a single day can help.
One study on alcohol use involved more than 2,000 people.
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So No Theres Not But Heres What You Can Do
1. Start simple
Typically there are many things you may need to improve to lose belly fat. But start by focusing on changing or improving just one thing. Then, once you conquer that first objective, you can move on to the next thing, and so on.
2. Target sugar
One good place to begin improving your food choices is to eliminate sugary drinks and not just soda, but juices. Sugar increases belly fat and fiber reduces belly fat thus when youâre juicing fruits, youâre removing the fiber, leaving pure sugar. So one quick fix, a very concrete fix, would be eliminating sugary drinks.
Replacing sugary beverages with water will help dramatically cut down your sugar intake, and then once youâve taken that step, you can figure out how to cut down on foods that are high in sugar.
If you have a sweet tooth and need to put that final accent to your meal, eat an apple, melon or fresh berries. Just remember, fruit is not a substitute for vegetables.
3. Go Mediterranean
The popular âflat belly dietsâembrace much of the wisdom found in eating a Mediterranean diet, which helps everything from brain health to hearth health. The basic premise for both diets is eat foods rich in monosaturated fatty acids that may help reduce your belly fat storage. MUFA-rich foods include olive oil, nuts and seeds, avocodos, and fish. Eating yogurt regularly has also been found to be helpful in reducing belly fat.
4. Front-load your meal
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Green Tea To Burn Stomach Fat
This is one of the effective flat belly teas.
It boosts the bodys metabolism which helps it burn fat.
Green tea also contains antioxidants and promotes brain and memory function.
- Put a green tea bag in hot water and let it sit for 5 minutes.
- You can add mint leaves if you want.
- Add a spoon of honey as a sweetener.
- Enjoy the drink before meals.
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Does Taking Apple Cider Vinegar Have Side Effects
Because ACV is so acidic and so great at keeping blood sugar levels stable among other things, there are a few precautions as using ACV may not be entirely without side effects, particularly when used incorrectly:
- Never drink apple cider vinegar undiluted: While some people have managed to drink ACV undiluted, as mentioned, there is a risk of burns to the mouth and the esophagus which stretches down from the mouth to the stomach.
- Rinse your mouth afterward: ACV can erode your teeth if you drink or eat it often. To protect your teeth rinse your mouth after you have consumed it.
- Never exceed 2 tablespoons per day: One of the ways that ACV works is as a diuretic to help you get rid of water retention. If excessive amounts of ACV are consumed it causes potassium to be excreted from the body. If done regularly, it can lead to hypokalemia which causes constipation, nausea, hallucinations, irregular heartbeat, and stomach cramps.
- Interactions with medication: If your doctor has put you on diuretics, medication for emphysema, or asthma medication you should be cautious about using ACV as these medications cause you to lose potassium. It may be best to speak to your doctor first.
Please let me know how your weight loss journey is going and if you have questions, please feel free to get in touch with me. You can also check out my Youtube channel for more awesome tips.
Ways To Lose Belly Fat And Live A Healthier Life
Maintaining a trim midsection does more than make you look greatit canhelp you live longer. Larger waistlines are linked to a higher risk ofheart disease, diabetes and even cancer. Losing weight, especially bellyfat, also improvesblood vesselfunctioning and also improves sleep quality.
Its impossible to target belly fat specifically when you diet. But losing weight overall will help shrink your waistline more importantly, it will help reduce the dangerous layer of visceral fat, a type of fat within the abdominal cavity that you cant see but that heightens health risks, says Kerry Stewart, Ed.D. , director of Clinical and Research Physiology at Johns Hopkins.
Heres how to whittle down where it matters most.
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Herbs Infused Water To Lose Belly Fat
There are many herbs in your kitchen that you dont even call herbs. You use them daily in your cooking or in salads etc. but you are unaware of there effects on your body fat. Some of such herbs include ginger, mint, and cucumber. These herbs, when combined with the excellent fat burner lemon, can do wonders to get you rid of belly fat. Consisting of water and dietary fiber, cucumber is a great food to lose belly fat. It cleanses your body from deep within and helps you lose weight. Ginger is a great fat burner which allows blood vessels to expand leading to better blood circulation. It also boosts metabolism. A study suggests that people who eat ginger can lose 20% more weight than people who dont eat it. Due to its rich contents of vitamin C and antioxidants, lemon boosts your energy apart from burning fat. Mint not only calms down your cravings but also soothes tummy after you indulge in foods. Water keeps you hydrated and this flavored water will also detoxify your body. So, heres the recipe of what you might call a flat belly diet drink.
Herbs Infused Water to Lose Belly Fat
- Soak all the ingredients in water overnight.
- Once they are infused for the whole night, drink this water throughout the day.