6 Simple ways to Lose Stubborn Lose Belly Fat Based on Science
- 6 Simple Ways to Lose Belly Fat, Based on Science
- Avoid sugar and sugar-sweetened drinks. Foods with added sugars are bad for your health. …
- Eat more protein. Protein may be the most important macronutrient for weight loss. …
- Eat fewer carbohydrates. …
- Eat fiber-rich foods. …
- Exercise regularly. …
- Track your food intake.
Stomach excess fat is a problem to some of us that make clothes feel tight, it seriously makes you feel uncomfortable at some point.
One type of belly fat — referred to as visceral fat — is a major risk factor for type 2 diabetes, heart disease, and other conditions (1Trusted Source).
Many health organizations use body mass index (BMI) to classify weight and predict the risk of metabolic disease.
However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin (2Trusted Source).
There is a deeper fat called “visceral” fat that might be a culprit even for thin people. Everyone needs some visceral fat because it provides cushioning around your body organs.
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However, if you have too much of it, you might be more probable to have high blood pressure, diabetes, and even heart problem and breast cancer.
Your body will store your fat in unusual places if you gain too much body weight. With increasing, overweight, research reveals that areas that keep fat become full thereby the fat is deposited into other body organs as well as your heart.
Ok, let’s not waste time let us talk about how you can get rid of that stomach fat that makes you feel uncomfortable.
Foods with excess sugar are not good for your wellness. If you continue to eat foods with too much sugar you will definitely gain a lot of weight.
If you really want to lose that stomach fat start today to minimize the intake of sugar. Other studies state that since sugar contains fructose, and if you take too much of it you are likely to develop chronic diseases like obesity, fatty liver disease, and type 2 diabetes because the fat will build up around your abdominal area.
Sugar is half glucose half fructose, so when you consume too much of it your liver gets overloaded with fructose and it’s forced to transform into fat.
You should always know that even refined sugar can lead to stomach fat gain. Also healthier sugars, like honey, must be used wisely.
Sugary fluids are worse, the brain does not register liquid calories the same way as solid calories, so whenever you drink alcohol, cold drinks, sugar-sweetened, you end up consuming much more of it without even realizing it.
Children are more probable to develop weight problems so try to avoid as much as possible not to give your children beverages every day.
Whenever you are doing your monthly shopping, make sure you read the labels of the products that you want to buy, to make sure that it doesn’t contain refined sugars.
Please keep in mind that all this l have talked about, none of it relates to fruits. Fruits are extremely healthy and contain plenty of fiber that reduces the negative effects of fructose.
2.Consume More Protein
Protein can reduce food craving by 60% and it boosts your metabolism by 80 to 100 calories each day, thereby it helps you to eat 441 less fat daily.
Be sure to include a good protein source at every meal, such as:
- whey protein
If weight loss is your objective, don’t hesitate to include more protein in your diet daily. Protein is not just only for weight loss, but it can also assist you to stay far away from regaining weight.
Research indicated that women who ate a lot of protein have fewer chances to gain stomach fat.
Attempt boosting your consumption of protein foods like eggs, fish, vegetables, nuts, and meat as well as dairy products.
These are the very best protein sources for your weight loss diet plan.
Continue to eat foods with protein as this can increase your metabolism and reduce hunger, therefore leading to losing weight.
CONT..Simple ways to Lose Stubborn Lose Belly Fat Based on Science
3.Eat Fewer Carbohydrates
By eating fewer carbohydrates you have higher chances of losing fat. This is supported by multiple reasons.
When you cut carbs, your hunger decreases, and you lose weight. You will notice a difference on the scale after 2 to 3 days of doing this.
If you are on a low-carb diet, you are likely to have a flat tummy because the fat won’t be able to pile up. This simply means that some of the fat that is lost during the low-carb diet is hazardous abdominal fat.
Avoid eating refined carbohydrates such as white bread, sugar, and also candy. Just keep your protein intake high and you will be ok.
If you are keen to lose weight fast, then reduce the intake of carbohydrates by 50 grams each day. This will put your body in a state where it starts to burn fat as its main fuel and reduce food cravings.
4.Eat Foods with Fiber
- flax seeds
- shirataki noodles
- Brussels sprouts
Lots of fiber can aid with weight management, the type of fiber is very important. Soluble fibers have an effect on losing weight.
These are fibers that bind water and create a thick gel that sits in your digestive tract. This gel can significantly slow down the movement of food via your digestive system.
It can also reduce digestion as well as the absorption of nutrients. The end result is the sensation of fullness in your stomach and less appetite.
Add 14 grams of fiber each day and you will reduce your fat intake by 10%. This means you will reduce 2kgs over a period of four months.
If you eat 10 grams of soluble fiber daily you will reduce about 3.7% of abdominal fat. This indicates that soluble fiber might be specifically efficient at lowering hazardous stomach fat.
The most effective way to get a lot of fiber in your body is to eat a lot of plant foods including, vegetables, and fruits.
Legumes are also a great source and also some cereals like oats are important.
Soluble fiber may help you to lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high fiber foods in your weight loss diet.
Aerobic exercise (cardio) is an effective way to improve your health and burn calories.
Studies also show that it’s one of the most effective forms of exercise for reducing belly fat. However, results are mixed as to whether moderate or high intensity exercise is more beneficial (28Trusted Source, 29Trusted Source).
In any case, the frequency and duration of your exercise program are more important than its intensity.
One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared with those who exercised 150 minutes per week (30Trusted Source).
Exercising is among the most effective things you can do to enhance your chances of living a long healthy life and staying clear of illness.
Less abdominal fat is amongst the incredible health benefits of exercising
Weight lifting and cardio exercise will minimize fat all over the body. However Aerobic exercise like running, walking, and also swimming can allow significant decreases of fat in your stomach.
If you work out consistently you will prevent your body from regaining the fat after weight loss
Perform resistance training (lift weights)
Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass.
Based on studies involving people with prediabetes, type 2 diabetes, and fatty liver disease, resistance training may also be beneficial for belly fat loss (42Trusted Source, 43Trusted Source).
In fact, one study involving teenagers with overweight showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat (44Trusted Source).
If you decide to start lifting weights, it’s a good idea to get advice from a certified personal trainer.