If you were wondering how to lose belly fat and struggling to decide with all of the information out there that are attempting to feed you information to solve your problems, this post aims to shed some light on helping you find the right and effective solutions to make a better decision on how to burn that belly fat off from you.
I understand that its not easy to get rid of. If you are reading this post then you are showing an enough motive to be able to make a change. That being sad, you are the only person who can murder that belly fat away from you. It is only you that will be able to save you from the evil forces of belly fat evil. So now, allow me to present to you the six best ways to lose belly fat so that you can be on the right path to a better body! Let those jaws drop!
HERE ARE 5 EVIDENCE-BASED WAYS TO LOSE BELLY FAT:
1. AVOID SUGAR-SWEETENED BEVERAGES OR SUGAR IN ANYTHING, IF POSSIBLE
Added sugar is extremely unhealthy. But it makes food taste delightful most of the time! While some of us may choose to not monitor their sugar intake regularly, it is very important to know that sugar can lead to lots of health problems. Sugar was found to be linked to belly fat increase. You can find sugar everywhere such as processed foods, so it is understandably common that people are constantly searching for fatest ways to lose weight. Everywhere modern processed foods go, chronic diseases like obesity, type 2 diabetes and heart disease soon follow. The studies are clear on this… when people abandon their traditional foods in favor of modern processed foods high in sugar, refined flour and vegetable oils, they get sick.
Studies show that it has uniquely harmful effects on metabolic health.
And guess what I found out? That people are eating more processed foods than ever before!
Here is a graph below that represents how consumption of processed foods have increased in the past few decades:
(Keep in mind that even though it looks like people are still eating most of their foods “at home” – this does not take into account the fact that most people are also eating processed foods at home)
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 accumulates fructose which is then forced to turn it all into fat.
A number of studies have shown that excess sugar, mostly due to the large amounts of fructose, can lead to increased accumulation of fat in the belly. How about switching out some of the sugary foods and start implementing some fat burn green tea in your diet? You may look into fat burning supplements.
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.
Liquid sugar is even worse… Liquid calories don’t even get “processed” 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. (I heard a liquid diet meal planner can work out well)
A study conducted by Johnson RJ has found that total sugar intake has skyrocketed in the past 160 years, as seen in the graph below:
Make a decision to minimize the amount of sugar in your diet, and considercompletely eliminating sugary drinks so that you don’t suffer from weight gain as well.
This includes sugar-sweetened beverages, fruit juices, various sports drinks, as well as coffees and teas with sugar added to them.
Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.
The amount of fructose you get from fruit is negligible compared to what you get from a diet high in refined sugar.
And 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.
The bottom line is this: excess sugar consumption may be the primary influence and growth of belly fat accumulation, especially sugary beverages like soft drinks and fruit juices.
2. IF YOU AREN’T EATING ENOUGH PROTEIN, THEN ITS TIME TO START THINKING ABOUT CHANGING THAT
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 to your diet is perhaps the single most effective change you can do. Maybe you can combine a keto diet or an atkinds 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 (YES)
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 (19).
Another study in Denmark showed that protein, especially animal protein, was linked to significantly reduced risk of belly fat gain over a period of 5 years.
This study also showed that refined carbs and vegetable oils were linked to increased amounts of belly fat, but fruits and vegetables linked to reduced amounts.
Many of the studies showing protein to be effective had protein at 25-30% of calories. That’s what you should aim for. Integrate some fat burning foods to go along with this approach like the golden milk for an extra added healthy diet for losing belly fat quicker 🙂
So… make an effort to increase your intake of unprocessed eggs, fish, seafood,meats, poultry and dairy products. 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.
Here’s a good tip: 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. (Wow!)
Recommendation: eating enough protein is a very effective way to lose weight. Some studies suggest that protein is particularly effective against belly fat accumulation.
3. REDUCE THE 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.
Over 20 randomized controlled trials have now shown that low-carb diets lead to 2-3 times more weight loss than low-fat diets.
This is true even when the low-carb groups are allowed to eat as much as they want, while the low-fat groups are calorie restricted and hungry.
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.
What this means is that a particularly high proportion of the fat lost on a low-carb dietis the dangerous and disease promoting abdominal fat.
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.
Of course, low-carb diets have many other health benefits besides just weight loss. They can have life-saving effects in type 2 diabetics, for example.
What you should take from this: studies have shown that low-carb diets are particularly effective at getting rid of the fat in the belly area, around the organs and in the liver.
4. INTEGRATE MORE FIBER INTO YOUR DAILY MEALS.
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.
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.
In one 5-year study, eating 10 grams of soluble fiber per day was linked to a 3.7% reduction in the amount of fat in the abdominal cavity, but it had no effect on the amount of fat under the skin.
What this implies, is that soluble fiber may be particularly effective at reducing the harmful belly fat.
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.
Then you could also try taking a fiber supplement like glucomannan. This is one of the most viscous dietary fibers in existence, and has been shown to cause weight loss in many studies.
Note: there is some evidence that soluble dietary fiber may lead to reduced amounts of belly fat, which should cause major improvements in metabolic health.
5. DON’T FORGET ABOUT YOUR CARDIO
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.
However… keep in mind that I’m not talking about abdominal exercises here. Spot reduction (losing fat in one spot) is not possible, and doing endless amounts of crunches will not make you lose fat from the belly.
In one study, 6 weeks of training just the abdominal muscles had no measurable effect on waist circumference or the amount of fat in the abdominal cavity.
That being said, other types of 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.
Another study found that exercise completely prevented people from re-gaining abdominal fat after weight loss, implying that exercise is particularly important during weight maintenance.
Exercise also leads to reduced inflammation, blood sugar levels and all the other metabolic abnormalities that are associated with central obesity.
Exercise can be very effective if you are trying to lose belly fat. Exercise also has a number of other health benefits. If you don’t have a gym membership, try looking into LA fitness, Planet Fitness, or UFC. Along with your exercises you should keep in mind other factors to watch your fat burning as well as maintaining healthy meals, healthy chicken recipes, healthy snacks and healthy smoothies.