Belly Fat And Health Issues
It used to be thought that body mass index was an optimal tool to assess weight-related risk factors however, abdominal fat is becoming more concerning for health risks than overall obesity.
To better determine risk, waist circumference tools are being used to assess us for our amount of belly fat.
There are two types of fat, visceral fat, and subcutaneous fat.
Visceral is concentrated around our abdominal organs, and subcutaneous is directly beneath the skins surface.
Subcutaneous fat is seen as harmless and can even have some health benefits to a certain degree.
Visceral fat, on the other hand, has multiple endocrines, immunologic and metabolic functions.
Because of this, high amounts of this type of fat are a risk factor for metabolic disease, inflammation, cardiovascular disease, cancer, and other chronic illnesses .
Diet To Get Rid Of Upper Belly Fat
What you eat when youre trying to lose weight matters. If youre dieting to get rid of upper belly fat, there are a few important factors to keep in mind.
Upper belly fat can be the result of your body storing water weight. Sodium consumption, dehydration, and a lack of electrolytes can cause your body to retain water.
This can make your stomach and other areas of your body appear swollen. Stick to a diet low in salt while youre working to lose belly fat.
Belly fat can also be affected by how much fiber you eat. When youre not consuming enough fiber, your stomach can be pushed outward by gases and waste in your digestive system.
This is the result of a sluggish gut that doesnt have enough fiber to push food through and out of your digestive tract in a timely manner.
Thats why eating a diet high in fiber-rich foods can help with weight loss and belly fat. It also makes cutting calories easier, as fiber helps you feel full for longer.
When youre working to lose belly fat, avoid white starches, processed grains, soft drinks, and foods high in sugar. These foods can disrupt your endocrine system and make it harder for your body to let go of fat.
These exercises wont work to spot treat areas of fat on your body, but they will strengthen your core, tone your waistline, and improve your posture while youre losing weight.
Replace One Meal A Day With A Detox Smoothie To Lose Belly Fat
Detox smoothies or green smoothies can help you lose belly fat fast! Just replacing one meal a day will show results fast!
I recommend swapping out your breakfast for a detox smoothie. Its easy to take with you, and can be made in minutes.
Detox smoothies are packed full of healthy ingredients that help you lose belly fat, imagine you had one meal a day that was 100% belly fat reducing!
We have lots of options for smoothies, here are a few recipe articles thar include burn belly fat foods:
Try replacing one meal a day with a detox smoothie, they are packed full of belly fat reducing ingredients. These recipes are packed full of the 32 foods that burn belly fat fast! Try one today
More ways to burn belly fat fast below plus the best diet to lose belly fat!
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Take Up Strength Training
You may have heard the saying muscle burns more than fat, and its absolutely true. Its easy to lose weight when you have muscle massmuscle is what burns the most calories outside of your base metabolic rate, Matheny says. The more muscle you have, the more additional calories you can burn.
If you havent done strength training in the past, he recommends starting a routine. And, if youre already a lifter, try adding more reps to your existing plan.
Shake The Sugar Habit
According to the scientists at the University of California, San Francisco, if your waist measurement is larger than 35 inches if you are a woman and 40 inches if you are a man, then you most likely have developed sugar belly. You can trim off a few inches by tightening the muscles at your core, but you still need to remove the visceral fat to improve your health and reduce your risk of future disease.
The best way to avoid or melt away sugar belly is to stay away from processed foods. This includes not only the obvious culprits such as mass-produced baked goods, candy, low-quality ice cream, sugar-added juices and full-sugar sodas, but also other foods in which fructose-corn syrup and other refined sugars frequently hide â such as canned sauces and soups and many other mass-produced foods where you would not expect to find sugar.
Reading labels is a good idea if you rely on commercial sauces, soups and other foods, but the most reliable way to cut refined sugars and high fructose corn syrup out of your diet is to cook as much as you can from scratch. Preparing meals ahead of time can also help you resist the temptation caused by hunger pangs.
Read more:5 Easy Ways to Cut Down on Sugar
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Start With A Detox Diet To Lose Belly Fat
The best way to lose belly fat is to begin with a detox diet. Its great way to reduce belly fat and jumpstart weight loss in the first week or 3 days and then keep up journey to flat stomach.
Next are some reasons you should try a detox diet and how to lose stomach fat.
How to lose belly fat on a detox diet:
- A detox diet will help reset your cravings, so you crave the good stuff and not the junk food
- Detox diets focus on water intake, so after your detox week you will already be used to drinking more water, and inturn burn stomach fat.
- Healthy Detox diets help raise metabolism
- You dont eat processed foods on a detox diet
- As you will see later in this article, planning your meals is often considered the best way to lose belly fat
- A detox week can help you lose up to 10 pounds in a single week
Sometimes a jumpstart is just what you need to burn that belly fat! Try one of these healthy detox diet plans to jumpstart your weight loss or overcome a plateau.
Detox Diet Week a one week plan that relies on smoothies and salads
3 Day Detox Diet a simple 3 day guide to fast weight loss
A detox diet is the key to how to lose belly fat fast, it will also reset your cravings and help you build healthy habits to help you continue burning stomach fat after your detox diet is over.
Find the best belly fat burning foods and tips above and more information on how to lose belly fat with diets below.
Add Cardio And Weight Training
The best belly fat burner, according to researchers at Northwestern University’s Women’s Health Research Institute, is to work out for at least 45 minutes per day, five days per week. This can be done at home or in the gym, and should include both cardiovascular activities and weight training. Finding a workout routine that you enjoy can go a long way toward helping you stick with it.
Cardiovascular exercise, or cardio, raises your heart rate and can help re-energize a sluggish metabolism. This can be accomplished by walking, jogging, running, bicycling or using a stationary bike, swimming, dancing or any other activity that leaves you slightly out of breath but still able to hold a conversation. Walking is an excellent way to start, if you are physically able to and are not used to more structured exercise.
Weight training is valuable not only to strengthen muscles, but because lean muscle tissue requires more calories to maintain while at rest than stored fat does. Building a bit of muscle also makes you appear leaner, and the extra strength can make even simple tasks such as blow drying your hair or carrying groceries a little easier.
Read more:Exercises to Get Rid of Lower Belly Fat
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How To Lose Stomach Fat With Other Exercises
Ab exercises will also help you lose belly fat and help you keep that tummy tone as you lose the weight. We are a huge fan of core and ab exercises here at Lose Weight by Eating, and consider them the best exercise to lose belly fat.
Not only to they help you tone up fast, they also strengthen your back, fix your posture and help you lose belly fat!
We also love yoga, hula-hooping and the good standby Abs of Steel videos, and trust me the outfits in the 1990s video will increase the cardio aspect just from laughter alone!
There are also a slew of videos online, find one you love and can stick to every few days and youll be toning as you shed the unwanted belly fat.
You dont have to work out for long periods to burn belly fat. Adding just 15 minutes of any exercise can help you burn that belly fat.
More tips on how to burn belly fat fast below
Weight Loss For Men: How Does A Man Lose Belly Fat
You go to the gym at least twice a week. You only have a few beers and eat fast food here and there. You think youre eating reasonable portion sizes, but you just cant lose the beer belly. At Medical Transformation Center in Louisville, KY, we are passionate about helping our clients lead happier, healthier lives. Today, we explain weight loss for men to help you lose belly fat.
Weight loss for men is the same as weight loss for women. You must consume fewer calories than your body needs to maintain its current weight. At the end of the day, there are only two things you have to consider. First, you must consider how many calories you consume in a given period. Second, you must consider how many calories you burn in a given period.
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Will Eating Rice At Night Make You Gain Weight
No, its unlikely that eating rice at night will increase your weight. However, its best eaten earlier in the day to avoid indigestion. Also, if youre eating a lot of rice and not getting enough exercise, you may be more likely to gain weight.
So, if youre trying to lose weight or reduce your belly fat, its important to focus on eating a healthy diet and getting enough exercise.
SEE: If Japanese Rice Is Healthy
Manage Your Blood Sugar
“The best way to quickly lose abdominal fat is to regulate blood sugar by eating high quality protein and fat, such as grass fed beef, wild caught salmon, grass fed butter, and olive oil,” Virginia Gruhler, a Holistic Health Coach explains. “Focusing on high quality protein and fat will eliminate sugar cravings, keep your blood sugar stable, and keep you feeling satiated. Keeping your blood sugar stable is imperative to allow your body time to metabolize your food and burn fat in between meals.”
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Exercise And Strengthtraining: A One
Exercises that increase the heart rate and make you sweat help you lose weight in general both visceral fat and the subcutaneous fat under the skin. Aerobic exercise burns overall calories and helps you reduce total body fat.
Dr. Butsch says the key to losing abdominal visceral fat seems to lie in a combination approach. He suggests trying 20 minutes of whole-body strength training plus a cardio routine to strengthen muscle cells and increase fat burn.
The Best Diets To Lose Belly Fat
Trying to figure out how to lose belly fat fast can be cumbersome! Make it easy on yourself and choose one of these diets to help you reduce belly fat fast and get the flat stomach you want!
The best diet to lose belly fat, is the diet you can stick to thats why we focus on filling meals that help you burn belly fat, instead of starving you!
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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.
SUMMARY
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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Put Your Devices Away
I hate to admit it, but I do sleep with my phone in my room. However, I also put it on do not disturb and avoid looking at it after 10:00pm. Just telling myself Its on Do Not Disturb so I wont be using it either helps me stay off the device.
You may want to detox from having your phone or device in your room for one full week, this will get you out of the habit of grabbing it out of boredom.
Inadequate sleep can lead to weight gain, including belly fat accumulation. More sleep means more belly fat loss.
More tips for a flat stomach below
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Vegetables That Will Make You Lose Belly Fat In 1 Week
October 14, 2019, 5:40 am8.1k Views
Forming part of the right foods that will help you lose belly fat are vegetables. We all know that fruits and vegetables are good combinations if we want to be healthy. Adding to that is the privilege of losing unwanted fat in our body. There are types of vegetables that will make losing belly fat in 1 week.
Vegetables are rich in different types of vitamins and minerals. Depending on what you consume, you will achieve the results you want in losing belly fat in so short a time. Yes, there are also rules to follow if you want to make sure that you achieve your goals. Part of the rules is focusing on the right set of vegetables that will make you lose belly fat in 1 week.
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Healthy Oatmeal Chocolate Chip Cookies
You can’t go wrong with a classic cookie for dessert, right? Pro tip: keep a batch of frozen dough in the freezer to make just one or two cookies at a time when the craving strikes.6254a4d1642c605c54bf1cab17d50f1e
If you want to lighten this recipe up, sub half the butter for applesauce or yogurt. The cookies will still come out super moist!
Get our recipe for Healthy Oatmeal Chocolate Chip Cookies.
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Prioritize Sleep As Best You Can
This one seems basic, but clocking some extra Zs can help you lose weight. One 2016 meta-analysis published in the European Journal of Clinical Nutritionlooked at data from 11 studies and found that people who slept 5.5 hours or less every night ended up consuming 385 more calories than those who had seven to 12 hours of shut-eye. People with fewer hours of sleep also ate foods that were not so great for weight loss like junk food.
If you can, strive to get the recommended seven-plus hours of sleep a night.
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