Simple Ways To Lose Belly Fat Based On Science
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Losing abdominal fat, or belly fat, is a common weight loss goal.
Abdominal fat is a particularly harmful type. Research suggests strong links with diseases like type 2 diabetes and heart disease .
For this reason, losing this fat can have significant benefits for your health and well-being.
You can measure your abdominal fat by measuring the circumference around your waist with a tape measure. Measures of above 40 inches in men and 35 inches in women are known as abdominal obesity .
Certain weight loss strategies can target the fat in the belly area more than other areas of the body.
Here are 6 evidence-based ways to lose belly fat.
Eight Delicious Foods That Help Fight Belly Fat
NEW YORK — In the battle of the bulge, belly fat is an especially tough opponent. But there are actually a number of foods that are great for your taste buds and your waistline. They help you fight belly fat. And you may find this hard to believe, but they’re so delicious, you probably already eat them!
On “The Early Show,” Self magazine Editor in Chief Lucy Danziger not only named the foods Self highlights, she discussed some things Self says you can do without being noticed that can also help, and the opposite – things Self says you may do that can sabotage your efforts.
Belly Fat-Fighting Foods
1. Avocados
Merely half of one avocado contains 10 grams of healthy mono-saturated fats, which stop the blood sugar spikes that tell your body to store fat around your midsection.
Not only do healthy fats in avocado help thwart belly bloat, they also help our bodies better absorb carotenoids, cancer-fighting compounds found in colorful fruits and veggies like tomatoes, carrots, spinach and winter squash. In fact, people who ate salads with avocado had 15 times higher absorption of carotenoids, a study from The Ohio State University at Columbus found.
2. Bananas
The fruit packs 422 milligrams of potassium, a mineral that can help limit the amount of belly swelling sodium in your body.
3. Yogurt
A cup encourages the growth of good bacteria in your gut, throwing out other bugs that can cause bloating.
4. Berries
5. Chocolate Skim Milk
6. Green Tea
8. Whole Grains
Best Diet To Lose Belly Fat In 2021
Best Diet to Lose Belly Fat: If our goal is to reduce the abdomen, we must adopt a cleansing diet that includes diuretic fruits and vegetables that allow us to minimize swelling and end fluid retention.
Reducing the abdomen to look slim and toned is one of the grand ambitions of those who adopt a weight loss plan. Although it is not easy to achieve it, losing centimeters in this region of the body is key to showing off a more stylized figure.
Unfortunately, the big drawback is that it is usually the area that tends to accumulate fat the most. It also reflects problems such as fluid retention, constipation and other disorders that make it look inflamed. This is why, before resorting to miraculous methods, it is best to adopt a low-calorie diet that supports the functions that allow you to fight fat.
In this way, without exposing the health to unwanted reactions, we can begin to reduce its measurements to look flatter and more molded. Are you interested? Do not miss the diet that we share below.
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Stop Drinking Sugary Drinks
If there’s a hierarchy of sugary goods, then sugary drugs would sit even higher than sugary foods. However, even a small change to your habits here can make a big difference. That was proved in a study by researchers at Virginia Tech, which looked at the benefits of replacing just one sugary drink with water.
“We found that among US adults who consume one serving of sugar-sweetened beverages per day, replacing that drink with water lowered the percent of calories coming from drinks from 17 to 11%,” said study author Kiyah J. Duffey. “Even those who consumed more sugary drinks per day could still benefit from water replacement, dropping the amount of calories coming from beverages to less than 25% of their daily caloric intake.”
Fit Father Project Fact
Our Fit Father Project Teams deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. Thats why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we arent just a team of academics sitting in an ivory tower. We are real people with jobs, responsibilities, and families working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.
Here is what you can expect from us on our Fit Father Blog and YouTube channel:
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Diet Pills: Are They Empty Promises Or Is There A Fat Burner That Actually Works
Many supplements, as well as over-the-counter pills, claim they can help users shrink their bellies, burn fat or lose weight.
Several manufacturers and vendors also claim that their weight loss pill can assist you to get your dream body by reducing or blocking the absorption of fat, build muscles, decrease appetite or even increase the burning of calories or a combination of these mechanisms.
But do they do as claimed? The truth is, not many fat burners and pills on the market are half as effective as they claim as they do not contain the needed fat-burning ingredients to help in eradicating fat.
But the good thing is, some significantly effective fat-burning pills help in getting that excess fat in your belly region off.
These pills are clinically tested with statements regarding dietary supplements from experts and have hundreds of thousands of satisfied customers who have seen results.
So, today, I will be highlighting some of the tested and trusted fat burners to get rid of belly fat which has helped people get their desired body shape.
Health Benefits Of Tummy Fat Blaster Medications
As said, pills that burn fat are not simple waistline slimmers.
Instead, these supplements offer the best health benefits you can get.
As you take a weight loss supplement, you will surely be able to experience a whole new difference as your body burn fat!
Some of the benefits of these weight loss supplements include:
1) Increased Energy
Almost everyone knows that coffee increases energy and everyone loves to take a cup of this in the morning before doing massive work and duties.
Luckily, pills that burn fat contain this mornings energizer!
Additionally, there are fat burner medications that also include cocoa beans and green tea.
These two also help in increasing the energy of an individual.
2) Improves Mood and Lowers Blood Sugar Level
Coffee contains chlorogenic acid. According to medical doctors from China, this chemical compound is found to be an effective blood sugar-lowering agent and it can also improve the mood of a person.
Take note that when you drink coffee, you have to add that sugar to your drink and this may not be healthy for you, especially for diabetic people.
So, instead of consuming coffee as your energy drink, you might want to consider pills that burn fat.
3) Enhanced Weight Loss
Of course, people exercise to lose weight.
However, for some people, exercising is not effective and it might take a lot of time before they can lose weight.
Luckily, belly fat burners can improve your weight loss journey.
4) Enhanced Cognitive Functions
6) Boosted Metabolism
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How Many Grams Of Protein For Keto Diet Per Day
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Ice Cream For Greek Yoghurt
Nutritionist Lily Soutter told us that you don’t have to ditch sugar completely to reduce your muffin top – you just have to be mindful of free sugars.
“We dont usually crave bags of white sugar. What we crave is a combination of fat and sugar, which comes with the hyper-palatable qualities were searching for,” she says.
“If you’re looking for healthier sugar alternatives, focus on healthy options such as Greek yoghurt with grated apple and a pinch of cinnamon.”
Fruit and yoghurt is a smart combo. Image: iStock.
Why not swap your regular tub of Ben & Jerry’s for a bowl of frozen yoghurt mixed with cinnamon and berries?
Yoghurt is also protein-rich, and a 2014 study found that eating high-protein yoghurt can help to keep hunger at bay for longer.
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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Zotrim Best Herbal Weight Loss Supplement
Another diet/weight loss pill worth talking about is Zotrim, a clinically proven weight loss pill that is loaded with herbal additions for burning thermogenic fat.
This weight loss drug focuses on providing its users with an effective and natural solution that has been tried, tested, and trusted to lose weight.
From customer reviews of Zotrim available, claim they can see lasting improvements to their weight, metabolism, and even appetite. This product is designed to provide quick and efficient results while helping to control ones weight gain.
Zotrim weight loss formula was developed to curb the obesity problem, which is one of the widespread ailments around the globe. These weight loss products have undergone certified and clinically-tested methodologies to tackle several aspects of weight loss.
Ingredients of Zotrim include:
- Damiana-Leaf extract
- Vitamins B3 and B6
According to the developers of Zotrim, the perfect way for users to get the best of this weight loss formula is by combining it with other weight loss solutions. Users will then experience faster and accelerated fat loss.
Zotrim curbs binge-eating , boost activeness, and is even available at different prices. The product is not a miracle fix, but it does what is claimed by the developers, making it easier for users to lose body fat.
Healthy Habits: Belly Fat Healthy Eating Plan
Eating healthy is not just eating in moderation, its about choosing the correct type of foods. A common focus is to be on a low-carb diet, low-fat diet, or high protein foods.
But what is most important is to have a variety of foods of the healthy type.
Focus on adding good fats that can be found in avocado, nuts, seeds, fatty fish.
Increase lean protein intake, from plant-based protein sources like legumes and nuts, but also animal sources like fatty fish, chicken breast, and turkey.
Lastly, grains and a type of fiber that helps with the feeling of fullness are known as soluble fiber.
A good switch is by following a Mediterranean diet and avoid high-fat intake.
On the contrary, a low-fat diet may also not be the most beneficial.
Remember, some fats are good, like unsaturated fats that include monounsaturated fat , and polyunsaturated fats.
Plenty of fiber is very important to your gut health, Eat 25 30 grams of fiber per day from food, not supplements. T
Two different types of fiber can contribute to your digestive health. Soluble fiber and insoluble fiber.
Soluble fiber can dissolve in water making a type of gel that travels through the digestive system, allowing for easy bowel movements.
There arent exact recommendations of grams of soluble fiber but having a variety of vegetables throughout the day can help.
This type of fiber is important, because its viscosity allows for delayed emptying of the stomach, giving the sensation of fullness and controlling appetite.
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Think About Your Gut If You Want To Lose Belly Fat
Followed everything above to the letter, but not losing belly fat as quickly as you might like? It could be that the levels of good to bad bacteria in your gut arent at their optimum.
Researchers from Washington University found that people with excess weight, including abdominal fat, tend to have greater numbers of Firmicutes bacteria, suggesting this one could encourage the body to absorb more calories from food. Dont believe us? Heres what your poop can tell you about your belly fat.
*Women’s Health Naked Survey 2018
Focus On Foods That Are High In Protein
“Protein-rich foods like fish, chicken, and beans, are ideal to reduce belly fat and also help with weight loss,” notes Lisa Young, PhD, RDN, a registered dietitian nutritionist, author of Finally Full, Finally Slim, and an adjunct professor of nutrition at New York University. “And women have a harder time losing weight than men.” Protein can be a belly fat-blasting ally for women because it helps you feel fuller for longer since it takes more time to break down. Additionally, since protein is slightly harder to digest, your body uses more calories in the process, which can contribute to a flatter midsection.
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Swap Your Beef For Salmon
Its a common mistake to try to lose your fat by cutting fats completely out of your diet. Its not just ineffectiveits unhealthy. The trick is getting the right fats. Saturated fats, which are found in meat and dairy, arent going to do any favors for your weight loss goals, but swapping those fats for some types of polyunsaturated fats, like salmon, is a better choice.Salmon wont necessarily make you lose weight, but according to San Francisco Gate, swapping your regular meat for fish is a step in the right direction.
Dont Do Sugary Drinks Including Soda And Fruit Juice
Sugar is bad, but sugar in liquid form is even worse. Studies show that calories from liquid sugar may be the single most fattening aspect of the modern diet .
For example, one study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children for each daily serving .
Keep in mind that this applies to fruit juice as well, which contains a similar amount of sugar as a soft drink like Coke (
Eat whole fruit, but limit or avoid fruit juice altogether.
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Ignore The Best Exercises For Belly Fat Belly Fat Exercises And Exercises To Lose Belly Fat
Think smashing out crunches every day will get you abs like J.Lo? Think again. ‘While crunches will help strengthen your abdominals and core muscles, theyre not enough in isolation to burn calories,’ Luke Hughes, Origym PT says.
Instead, Hughes recommends a rounded bodyweight or free weights workout routine done at high intensity as the best exercise to lose belly fat. These sessions will help to burn calories and increase muscle mass, which will, in turn, tap into your body fat stores even within a limited time period.
Do note though, too much HIIT can elevate cortisol in your body, which could hinder how effectively you lose stomach fat . Aim for three to four sessions per week and make sure you’re allowing your body plenty of time and space to recover.
‘Burning calories through cardio exercise like this helps to burn belly fat, particularly when we operate at a calorie deficit,’ says Hughes. ‘Try adding star jumps and mountain climbers into your workouts.’
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.