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Saturday, 24 December 2016 13:48

Belly Fat: Simple Steps to Lose Belly Fat

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Do you know that there are plenty of overweight people who are in excellent health?

Conversely, many normal weight people have the metabolic problems associated with obesity

That’s because the fat under the skin is actually not that big of a problem (at least not from a health standpoint, it’s more of a cosmetic problem).

It’s the fat in the abdominal cavity, the belly fat, that causes the biggest problem

If you have a lot of excess fat around your waistline, even if you’re not very heavy, then you should take some steps to get rid of it.

Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure.

Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women, is known as abdominal obesity.

Simple steps to lose belly fat

Don’t eat sugar and avoid sugar-sweetened drinks

Added sugar is very unhealthy.
Sugar is half glucose, half fructose, and fructose can only be metabolized by the liver in any significant amount.

When you eat a lot of refined sugar, the liver gets overloaded with fructose, and is forced to turn it all into fat.

Numerous studies have shown that excess sugar, mostly due to the large amounts of fructose, can lead to increased accumulation of fat in the belly.

Liquid sugar is even worse in this regard. Liquid calories don’t get “registered” by the brain in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories.

Studies show that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children, per each daily serving.

Make a decision to minimize the amount of sugar in your diet, and consider completely eliminating sugary drinks.

This includes sugar-sweetened beverages, fruit juices and various high-sugar sports drinks.

If you want to cut back on refined sugar, then you must start reading labels. Even foods marketed as health foods can contain huge amounts of sugar.

Read also Belly Fat: Things to Avoid That Make You Gain Belly Fat

Eating more protein
Protein is the most important macronutrient when it comes to losing weight.

It has been shown to reduce cravings by 60%, boost metabolism by 80-100 calories per day and help you eat up to 441 fewer calories per day.

If weight loss is your goal, then adding protein is perhaps the single most effective change you can do to your diet.

So make an effort to increase your intake of high-protein foods such as whole eggs, fish, seafood, legumes, nuts, meat, dairy products and some whole grains. These are the best protein sources in the diet.

Tips: Consider cooking your foods in coconut oil. Some studies have shown that 30 mL (about 2 tablespoons) of coconut oil per day reduces belly fat slightly.

Cut down carbs from your diet

Carb restriction is a very effective way to lose fat.

Low-carb diets also lead to quick reductions in water weight, which gives people near instant results. A major difference on the scale is often seen within a few days.

There are also studies comparing low-carb and low-fat diets, showing that low-carb diets specifically target the fat in the belly, and around the organs and liver.

Just avoiding the refined carbs (white breads, pastas, etc) should be sufficient, especially if you keep your protein high.

However, if you need to lose weight fast, then consider dropping your carbs down to 50 grams per day. This will put your body into ketosis, killing your appetite and making your body start burning primarily fats for fuel.

Eat foods rich in fiber
Dietary fiber is mostly indigestible plant matter.

It is often claimed that eating plenty of fiber can help with weight loss.

This is true, but it’s important to keep in mind that not all fiber is created equal.

It seems to be mostly the soluble and viscous fibers that have an effect on your weight.

These are fibers that bind water and form a thick gel that “sits” in the gut.

This gel can dramatically slow the movement of food through your stomach and small bowel, and slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite.

One review study found that an additional 14 grams of fiber per day were linked to a 10% decrease in calorie intake and weight loss of 2 kg (4.5 lbs) over 4 months.

The best way to get more fiber is to eat a lot of plant foods like vegetables and fruit. Legumes are also a good source, as well as some cereals like oats.

Exercise

Exercise is important for various reasons.

It is among the best things you can do if you want to live a long, healthy life and avoid disease.

Getting into all of the amazing health benefits of exercise is beyond the scope of this article, but exercise does appears to be effective at reducing belly fat.

below exercise can be very effective.

Aerobic exercise (like walking, running, swimming, etc) has been shown to cause major reductions in belly fat in numerous studies.

Exercise also leads to reduced inflammation, blood sugar levels and all the other metabolic abnormalities that are associated with central obesity.

Know what you eat
What you eat is important, everyone knows this.

However, surprisingly, most people actually don’t have a clue what they are really eating.

People think they’re eating “high protein,” “low-carb” or whatever, but tend to drastically over- or underestimate.

I think that for anyone who truly wants to optimize their diet, tracking what you eat for a while is absolutely essential.

It doesn’t mean you need to weigh and measure everything for the rest of your life, but doing it every now and then for a few days in a row can help you realize where you need to make changes.

If you want to boost your protein intake to 25-30% of calories, as recommended above, just eating more protein rich foods won’t cut it. You need to actually measure and fine tune in order to reach that goal.

Please if you find this Article helpful then drop your comment and questions.

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