A. 8 Ways to Lose Belly Fat and Live a Healthier Life
By maintaining a slim waist, you not only look great, but you can also live longer. Larger waists are associated with an increased risk of heart disease, diabetes and even cancer. Weight loss, especially belly fat, also improves blood vessel function and quality of sleep.
It is impossible to target belly fat when you are dieting. But losing weight in general helps to shrink your waist; Most importantly, it helps to reduce the dangerous layer of visceral fat, a type of fat in the abdominal cavity that you cannot see but that increases health risks, says Kerry Stewart, Ed.D. , Director of Clinical Physiology and Research at Johns Hopkins. This is where you matter most.
1. Try to contain carbohydrates instead of fats
When Johns Hopkins researchers compared heart weight loss from a low-carb diet to a low-fat diet for six months, each containing the same amount of calories, those on the low-carb diet lost an average of 4.5 pounds more than low-fat diets Diet – 28.9 pounds versus 18.7 pounds. An added benefit of the low-carb diet is that it results in higher quality weight loss, says Stewart. With weight loss, fat is reduced, but there is often also a loss of lean tissue (muscle), which is undesirable. There was a loss of about 2 to 3 pounds of good lean tissue along with fat in both diets, which means that the fat loss was much greater on the low-carb diet.
2. Think of an eating plan, not a diet
Ultimately, you need to choose a healthy eating plan to follow, says Stewart. The benefit of a low-carb approach is that all that needs to be learned is the best food choices – no calorie count is needed. In general, eating a low-carbohydrate type of food will change your intake from problematic foods – those with a high carbohydrate, high sugar, and low fiber content such as bread, bagels, and soft drinks – to foods high in fiber or protein. , like vegetables. Healthy meat and beans.
3. Keep walking
Physical activity helps to burn belly fat. “One of the biggest benefits of exercise is that you make a lot of money from body composition,” says Stewart. Exercise, in particular, appears to break down belly fat because it lowers insulin levels in the bloodstream – which would otherwise signal the body to retain fat – and causes the liver to spend fatty acids, especially visceral fat deposits. coming, he says.
The amount of exercise needed to lose weight depends on your goals. For most people, this can mean 30 to 60 minutes of moderate to vigorous exercise almost every day.
4. Lift weights
When you add moderate strength training to aerobic exercise, you can increase muscle mass, which helps you burn more calories throughout the day, both at rest and during training.
5. Become a label reader
Compare and contrast marks. For example, some yogurts claim to be low in fat, but contain more carbohydrates and sugars than others, says Stewart. Foods like dressing, mayonnaise, dressings and salad dressings are usually high in fat and calories. Write-up about Kim Kardashian Christmas Outfit.
6. Stay away from processed foods
The ingredients in packaged products and snacks are often weighed with trans fats, added sugar and added salt or sodium – three things that make it difficult to lose weight.
7. Focus on how your clothes fit more than just reading a scale
As you add muscle and lose fat, the reading on your bathroom scale may not change significantly, but your pants will loosen. It is a better sign of progress. Your waist measurement should be less than 85 centimeters if you are a woman or less than 101 centimeters if you are a man, to reduce your risk of heart and diabetes.
8. Meet with health-conscious friends.
Research shows that if your friends and family do the same, you are more likely to eat better and exercise more.
B. 6 Simple Ways to Lose Belly Fat, Based on Science
We offer products that we believe are useful to our readers. If you buy through the links on this page, we can earn a small commission. Here is our process. The loss of belly fat or belly fat is a common goal in weight loss. Belly fat is a particularly harmful type. The research suggests that there are strong links to diseases like type 2 diabetes and heart disease. Therefore, losing that fat can bring significant benefits to health and well-being.
You can measure belly fat by measuring the circumference around your waist with a tape measure. Measures over 102 cm in men and 88 cm in women are called abdominal obesity. Certain weight loss strategies can target fat in the abdominal area more than other areas of the body. Here are 6 evidence-based ways to lose belly fat.
1. Avoid sugar and sugary drinks
Foods with added sugar are harmful to health. Eating many of these types of foods can lead to weight gain. Studies show that added sugars have unique harmful effects on metabolic health. Numerous studies have shown that excess sugar, mainly due to large amounts of fructose, can cause fat to accumulate around the stomach and liver. Sugar is half glucose and half fructose. When you eat too much added sugar, your liver is overloaded with fructose and needs to convert it into fat.
Some believe that this is the main process behind the harmful effects of sugar. Increases abdominal and liver fat, which leads to insulin resistance and various metabolic problems. Liquid sugar is worse in that respect. The brain does not seem to record liquid calories as solid calories. So, when you drink sugary drinks, you end up eating more total calories. One study found that with each additional daily serving of sugary drinks, children are 60% more likely to develop obesity.
Try to minimize the amount of sugar in your diet and consider eliminating sugary drinks altogether. This includes sugary drinks, sugary soft drinks, fruit juices and various sports drinks with a high sugar content. Read the labels to make sure that the products do not contain refined sugar. Even foods marketed as healthy foods can contain significant amounts of sugar. Remember that this does not apply to whole fruits, which are extremely healthy and contain lots of fiber, which mitigates the negative effects of fructose.
Excessive sugar consumption can be primarily responsible for excess fat in the abdomen and liver. This is
This is especially true for sugary drinks like sodas.
2. Eat more protein
Protein can be the main macronutrient for weight loss. Research shows that it can reduce cravings by 60%, increase your metabolism by 80 to 100 calories per day and help you eat up to 441 fewer calories per day. If weight loss is your goal, adding protein may be the most effective change you can make to your diet. Not only can protein help you lose weight, but it can also help you prevent weight gain.
Protein can be especially effective in reducing abdominal fat. One study showed that people who ate more and better protein had much less abdominal fat. Another study showed that the protein was associated with a significantly reduced chance of gaining abdominal fat in 5 years in women. This study also linked refined carbohydrates and oils to more belly fat and less fat to fruits and vegetables.
Many of the studies that found that proteins help you lose weight had people who got 25-30% of their calories from protein. So this can be a good area to experiment. Try to eat more protein-rich foods, such as whole eggs, fish, vegetables, nuts, meat and dairy products. These are the best sources of protein for your diet. If you follow a vegetarian or vegan diet, read this article on how to increase your protein intake. If you are struggling to get enough protein in your diet, a quality protein supplement – like whey protein – is a healthy and convenient way to increase your total intake. You can find many options for protein powder online.
Eating too much protein can be Increase your metabolism and reduce hunger, making it a very effective way
lose weight. Several studies suggest that the protein is particularly effective
against belly fat.
3. Eat less carbohydrates
Eating less carbs is a very effective way to lose fat. This is supported by several studies. When people cut carbohydrates, their appetite decreases and they lose weight. More than 20 randomized controlled studies have now shown that low-carb diets sometimes lead to two to three times more weight loss than low-fat diets. This is true even if low-carb groups can eat as much as they want, while low-fat groups have fewer calories.
Low-carbohydrate diets also lead to a rapid reduction in water weight, which gives people quick results. People generally see a difference in the scale in 1-2 days. Studies comparing low-carb and low-fat diets show that low-carbohydrate diets specifically reduce fat in the abdomen and around the organs and liver. This means that some of the fat lost in a low-carb diet is harmful to belly fat. Avoiding only refined carbohydrates like sugar, sweets and white bread should be sufficient, especially if you are maintaining a high protein intake.
When the goal is to lose weight quickly, some people reduce their carbohydrate intake to 50 grams a day. This puts your body into ketosis, a state in which your body begins to burn fat when its main fuel and appetite are reduced. Low-carbohydrate diets have many other health benefits besides weight loss. For example, they can greatly improve the health of people with type 2 diabetes.
Studies have shown that cutting out carbohydrates is particularly effective for eliminating stomach fat
Area around organs and liver.
4. Eat high fiber foods
Fiber is mainly indigestible plant material. If you eat too much fiber, you can lose weight. However, the type of fiber is important. It appears that they are mainly soluble and viscous fibers that affect your weight. They are fibers that bind water and form a thick gel that “stays” in the intestine. This gel can dramatically reduce the movement of food through the digestive system. It can also delay digestion and absorption of nutrients. The end result is a continuous feeling of satiety and reduced appetite.
A review study found that an additional 14 grams of fiber per day was associated with a 10% reduction in caloric intake and a weight loss of approximately 2 kg over a 4-month period. A 5-year study reported that consumption of 10 grams of soluble fiber per day was associated with a 3.7% reduction in the amount of fat in the abdominal cavity. This implies that soluble fiber can be particularly effective in reducing harmful abdominal fat.
The best way to get more fiber is to eat a lot of plant foods, including vegetables and fruits. Legumes are also a good source, as are some grains, such as whole oats. You can also try taking a fiber supplement such as glucomannan. This is one of the most viscous fibers out there, and studies suggest it can help with weight loss. It is important to speak with your doctor before including this or any other nutritional supplement in your nutritional program.
There are some indications for this soluble fiber can lead to reduced amounts of belly fat. This should
Improve metabolic health and reduce the risk of certain diseases.
5. Exercise regularly
Exercise is one of the best things you can do to increase your chances of living a long, healthy life and avoiding illness. This does not mean doing abdominal exercises, as there is no way to reduce blemishes – fat loss in one place. In one study, exercising the abdominal muscles for only 6 weeks had no measurable impact on the size of the waist or the amount of fat in the abdominal cavity. Weight training and cardiovascular training reduce fat throughout the body. Aerobic exercises like walking, running and swimming can significantly reduce abdominal fat.
Another study found that exercise completely prevented people from gaining belly fat again after losing weight, which implies that exercise is especially important for maintaining weight. Exercise also reduces inflammation, lowers blood sugar levels and improves other metabolic problems associated with excess abdominal fat.
Exercise can be great effective in reducing abdominal fat and offering many other health benefits.
6. Monitor your food intake
Most people know that what you eat is important, but many do not know exactly what they are eating. A person may think they are on a high-protein or low-carbohydrate diet, but without monitoring it, it is easy to overestimate or underestimate food intake. Tracking your food intake does not mean you need to weigh and measure everything you eat. By tracking the record from time to time for several consecutive days, you can identify the main areas of change.
Advance planning can help you achieve specific goals, such as: B. Increase your protein intake to 25-30% of calories or reduce health-damaging carbohydrates. These articles include a calorie calculator and a list of free online tools and apps to help you keep track of what you’re eating.
7. The final result
Belly fat, or belly fat, is associated with an increased risk of certain diseases. Most people can reduce belly fat by making important lifestyle changes, such as: B. Eat a healthy diet of lean protein, vegetables, fruits and vegetables and exercise regularly.