Belly Fat - Everyone has some belly fat, even people who have flat abs.That's normal. But too much belly fat can affect your health in a way that other fat doesn't.Some of your fat is right under your skin. Other fat is deeper inside, around your heart, lungs, liver, and other organs.
It's that deeper fat -- called "visceral" fat -- that may be the bigger problem, even for thin people.
Belly fat is more than just a nuisance that makes your clothes feel tight.
Fat inside the belly area is also termed visceral fat, and it is seriously harmful.
This type of fat is a major risk factor for type 2 diabetes and heart disease, to name a few.
Many health organizations use BMI (body mass index) to classify weight and predict the risk of metabolic disease. However, this is misleading.
People with excess belly fat are at an increased risk, even if they look thin on the outside.
People how Tried Belly Fat Product and they got Results in 3 weeks
Ways to Lose Belly Fat
1. Don't Eat Too much Sugar.
2. Don’t Drink Too Much Alcohol.
3. Eat a High-Protein Diet
4. Do Exercise Daily.
5. Drink Warm Water Twice a day.
6. Drink Green Tea in the Morning.
7. Avoid Fast Food.
1. Don't Eat Too much Sugar :-
Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess.
These include heart disease, type 2 diabetes, obesity and fatty liver disease.
Observational studies show a relationship between high sugar intake and increased abdominal fat.
It’s important to realize that more than just refined sugar can lead to belly fat gain. Even “healthier” sugars (such as real honey) should be used sparingly.
When you eat a lot of refined sugar, the liver gets overloaded with fructose, and is forced to turn it all into fat (6).
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 (7).
Some believe that this is the primary mechanism behind sugar’s harmful effects on health. It increases belly fat and liver fat, which leads to insulin resistance and a host of metabolic problems (8).
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.
2. Don’t Drink Too Much Alcohol:-
Drinking alcohol could cause your blood pressure to rise, increase your heart rate, cause your heart to beat abnormally, and it could increase the size of your heart.
Alcohol can have health benefits in small amounts, but it is seriously harmful if you drink too much.
Research suggests too much alcohol can also make you gain belly fat.
Observational studies link heavy alcohol consumption with significantly increased risk of central obesity — that is, excess fat storage around the waist .
Cutting back on alcohol may help reduce your waist size. You don’t need to give it up altogether if you enjoy it, but limiting the amount you drink in a single day can help.
In a study of more than 2000 people, those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they did drink.
3. Eat a High-Protein Diet:-
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.
Not only will it help you lose, it can also help you avoid re-gaining weight if you ever decide to abandon your weight loss efforts.
There is also some evidence that protein is particularly effective against belly fat.
One study showed that the amount and quality of protein consumed was inversely related to fat in the belly. That is, people who ate more and better protein had much less belly fat.
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.
If you struggle with getting enough protein in your diet, then a quality protein supplement (like whey protein) is a healthy and convenient way to boost your total intake.
If you’re a vegetarian or vegan, then check out this article on how to increase your protein intake.
4. Do Exercise Daily:-
Dieting and exercise go hand in hand. If you thought that only dieting will burn your belly fat, you are wrong. If you really want to lose weight, you need to include an hour of exercise in your daily routine for targeting and reducing belly fat. Here, we have compiled a list of 16 exercises that can help you reduce belly fat faster than you thought it would take:
Running or walking: As you exercise, calories are burned and your body fat percentage decreases. So, exercising not only helps you to reduce belly fat, it also sheds fat from other areas. Running and walking are two of the best fat-burning exercises. Plus, the only equipment you need is a good pair of shoes.
Running and walking are two of the best fat-burning exercises. Plus, the only equipment you need is a good pair of shoes.
5. Drink Warm Water Twice a day:-
This is one of the best therapies to eliminate belly fat. Squeeze some lime juice into a glass of warm water and add some salt to it. Continue drinking this every morning to boost your metabolism.
Drinking enough warm water on a daily basis can help you shed permanent pounds, but there are no quick shortcuts to weight loss. A warm water fast might help you lose a few pounds in the short term, but be aware that the weight will come back as soon as you break your fast.
6. Drink Green Tea in the Morning:-
Green Tea Can Help You Lose Belly Fat, Especially The Harmful Abdominal Fat. When it comes to actual pounds losts, the effects of green tea are relatively modest. Although there are numerous studies showing that people do in fact lose weight, there are also some studies showing no effect.
In a study published in "The American Journal of Clinical Nutrition" in 2010, researchers analyzed results from 15 trials involving the effects of green tea on weight and body composition. They found that subjects who consumed green-tea catechins with caffeine saw a greater decrease in waist circumference -- and also lost more weight overall -- than those who only consumed caffeine. A smaller waistline generally indicates a smaller stomach, so these results show promise if you're aiming for flatter abs.
Combining With Exercise
Exercise is among the best weapons for fighting belly fat, and a study published in "The Journal of Nutrition" in 2009 shows that green tea may enhance the stomach-reducing effect of exercise. Researchers gave subjects either a catechin-caffeine combination or caffeine only and had all participants exercise for at least 180 minutes per week while maintaining a consistent diet. Although both groups lost similar amounts of total fat, the catechin group lost more fat from the midsection.
7. Avoid Fast Food:-
Fast food is the term given to food that can be prepared and served very quickly. Fast food can also be defined as any food that contributes little or no nutrient value to the diet, but instead provides excess calories and fat. Fast food can be a good way to save time ,but it is not the proper way for nutrition. Some of these foods that are of little nutritional value and often high in fat, sugar, and calories. Common foods include salted snack foods, gum, candy, sweet desserts, fried fast food, and carbonated beverages. Fast food may include chips, hot pies ,pasties, sandwiches, burgers, croissants, kebabs, pizzas, chicken, soups, and salads. It also includes drinks, for instance, milkshakes, and soft drinks.
Obesity
Obesity means having too much body fat. It is not the same as being overweight, which means weighing too much. Fast food is high in calories and sugar that contribute to increased-weight gain. Even small amount of fast food can increase your calorie intake considerably. Fast foods also replace healthy eating habits, People who consume fast foods are less likely to eat fruits, vegetables, milk etc. This change in eating habits can easily lead to obesity.
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