6 Proven Ways to Lose Belly Fat Guaranteed-Based On Evidence
Overweight does not necessarily equal unhealthy. There are actually 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 issues. 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.
Here are six evidence-based ways to lose belly fat.
1. Eating More Protein May be The Best Long-Term Strategy to Reduce Belly Fat
If weight loss is your goal, then adding protein to your diet is perhaps the single most effective change you can do.
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.
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. Many of the studies showing protein to be effective had protein at 25-30% of calories. That’s what you should aim for.
2. 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 viscous fibers that can 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.
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.
3. Do not eat Sugar … and Avoid Sugar-Sweetened Beverages Like The Plague
Added sugar is extremely unhealthy. Sugar is half glucose, half fructose … and fructose can only be metabolized by the liver and any significant amount.
When you eat a lot of refined sugar, the liver gets flooded with fructose, and is forced to turn it all into fat .
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.
Make a decision to minimize the amount of sugar in your diet, and consider completely eliminating sugary drinks.
4. Cut Carbs From Your Diet
Carb restriction is a very effective way to lose fat.
This is supported by numerous studies … when people cut carbs, their appetite goes down and they lose weight.
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.
Just avoiding the refined carbs (white breads, pastas, etc) should be sufficient, especially if you keep your protein high.
5. Apple And Calculator
However … surprisingly, most people actually do not 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.
It does not 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 will not cut it. You need to actually measure and fine tune in order to reach that goal.
6. Aerobic Exercise is Very Effective at Reducing Belly Fat
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. 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.
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