Simple Ways To Lose Belly Fat
Do you have trouble with stubborn belly fat? I don’t have very much belly fat, but I do want to get the belly fat I do have, off! More
than ever, people are getting desperate trying to find the “cure-all” to lose unhealthy belly fat. People are spending millions of dollars on every new product or program that promises it will help you lose belly fat. Manufacturers are getting richer and richer every day by making products and providing fake claims to people who just want a quick cure. All these hot products and programs will not keep stubborn belly fat off. But there are ways to losing belly fat naturally and these ways will help you learn how to eat the right way and is the best way to lose belly fat.
Natural Ways To Loss Belly Fat
Consume More Protein
If weight loss is your goal, then adding protein each day is possibly the single most effective change you can make to your weight loss program. Plus, studies have also shown that protein will help people lose that stubborn belly fat.
Countless studies have shown that consuming plenty of protein can boost your metabolism, help reduce your hunger cravings making it a very effective way of shedding excess and unwanted pounds. In addition, many research studies have advised that protein is especially powerful against belly fat accumulation.,
Protein is the most critical macronutrient in regard to helping a person drop weight. It has been shown to reduce food cravings by 60%. By consuming protein each day, it helps boost metabolism and helps you consume as much as 441 fewer calories each day. Not only is consuming protein the simplest will it help lose weight and stubborn belly fat, but it also helps avoid re-gaining weight.
One observation showed that people who ate more protein with a higher quality had a great deal less belly fat. And observations which lasted a length of at least 5 years, showed that people who ate more and a higher quality of protein seriously reduced the risk of higher concentrations of belly fat. It also showed that protein was made of 25 – 30 % more calories of your daily intake.
In addition, this study confirmed that delicate carbs and oils were connected to extended quantities of stomach fats, but fruits and greens connected to decreased amounts of stomach fat.
Some of the best proteins to consume each day include:
- dairy products
- whey protein
Helpful tip: Some research has proven that 30 ml (approximately 2 tablespoons) of coconut oil per day reduces stomach fat slightly, so cook your foods in coconut oil.
Reduce The Carbs
If you are really serious about losing weight and your stubborn belly fat then reducing your carb intake is a way to go. It is one of the most powerful ways to lose fats. Many studies have shown that when people reduce their carb intake, they lose weight and their food cravings go down.
During one large research study, over 20 randomized and controlled trials were shown that low-carb diets resulted in far more weight loss and loss of stomach fat than low-fat diets. Low-carb diets also result in quicker reductions in water weight/retention, which can give a person quicker results and boost their ego. This distinction is often seen within 1–2 days.
In addition, studies have been conducted evaluating low-carb diets and coffee-fat diets. A lot of these studies have shown that the goal of the low-carb diet focuses on the fat inside the belly and fat around the liver and organs making it a very healthy diet to follow.
However, for those people that want to really lose weight fast, then consider dropping your carbs down to 50 grams each day. This reduction in carbs will position your body into ketosis, killing your cravings for food and make your body begin burning fat.
Helpful tip: simply avoid refined carbs (sugar, candy, white bread, etc.)
Eat Foods With Fiber
Many studies have shown that taking plenty of dietary fiber can help with weight loss. But it’s important to understand that not all fiber is created equal. It seems to note that soluble and viscous fibers have the greatest impact on your weight.
These fibers bind water and produce a “gel-like” coating that lubes your digestive tract. This gel can dramatically slow the movement of meals through the digestive tract slowing down digestion and the absorption of nutrients. The end result is a prolonged feeling of fullness and decreased food cravings.
One study found that by increasing your fiber intake to 14 grams of fiber a day was connected to a 10% decrease in calorie consumption and a weight loss of 4 1/2 lbs (2 kg) over a four-month period. In addition, a five-year study showed that eating 10 grams of soluble fiber a day decreased belly fat by 3.7 %. These studies indicate that consuming soluble fiber can lower damaging stomach fat.
In numerous research studies, people who took glucomannan ( a maximum viscous nutritional fiber) had lost significant amounts of weight and belly fat.
To get more fiber, eat plenty of plant ingredients like greens and fruit. Legumes are also a great source, as well as some cereals like whole wheat and oats.
Great sources of fiber include:
- Collard greens
- Brussels Sprouts
- Kidney Beans
- Sweet Potatoes
- (just to name a few)
Best Exercises To Lose Belly Fat
Exercise is very crucial in reducing belly fat as well as losing weight. It is also beneficial in conditioning your heart and reducing high blood pressure along with other diseases.
Just going on a low-carb diet and consuming plenty of protein and soluble fiber isn’t enough, but you also need to do some type of exercise at least 3 – 4 times a week. This will help you with your weight loss goals.
But for years it was accepted that low-intensity cardio exercise was the best way to burn unwanted fat, but recent studies have shown that the best cardio for burning off that stubborn fat will have you going to the gym less than you thought possible. This cardio exercise is called High-Intensity Interval Training (HIIT). This training allows you to transition from low-intensity intervals to very high-intensity intervals.
Fifteen (15) minutes a day may seem too good to be true to lose weight, but it is because High-Intensity Interval Training is very demanding. It is very rewarding and time-saving, and it will support your metabolism so that you are burning calories later in the day. You will more calories, thus, burn fat more fat by choosing HIIT.
If you are a beginner, you should start with 30 seconds at a moderate pace, or with approximately 50 % maximum effort, then go as hard as you can for 30 seconds, and repeat both steps. If you’re on an exercise machine other than the treadmill, make sure to increase the intensity level so that it is challenging for you.
Complete a total of 5-8 intervals your first time. You will find it more difficult than it sounds. Once you are spent, take another 3-5 minutes to cool down. That’s all you have to do. Only 5-8 minutes of actual working sets, and you are on your way to shedding some serious fat.
If not done on an exercise machine, you can still apply the same concept. Simply run, jump, swim, or anything you desire, at the intervals proposed above.
All fitness experts say that High-Intensity Interval Training (HIIT) is the best way to lose fat. There are a lot of different ways to do HIIT. Here are some exercises a person should try if he/she wants to lose weight and target stubborn belly fat.
- Running: Whether on the track or the treadmill, sprinting is one of the toughest forms of cardio. Alternate sprinting with jogging or walking.
- Jumping: Jumping is an effective way to raise your heart rate, and it doesn’t take much space or gear. Use a jump rope, or jump on and off a box or step.
- Swimming: If you tend to get hot working out, swimming is a great alternative. It also works your whole body and is low-impact.
- Cycling: You can get a great workout on either a stationary, recumbent, or “real” bicycle. Try hill repeats for your intervals: make the gear harder and stand up out of the saddle (just not on a recumbent).
- Elliptical Machine: Like swimming, the elliptical is another great form of low-impact cardio. It’s easy on your joints, but it’s a hard workout.
Fitness experts also point to other exercises you can try to target that stubborn belly fat. Fitness and training experts say that these exercises will target and help
1. Bicycle Crunch – It is one of the most effective exercises for strengthening and toning the abdominal muscles. As a bonus, it works your thighs and glutes too. According to experts, It’s considered one of the top abdominal exercises for activating the rectus abdominis and the obliques.
2. Crunch Exercise – The crunch is undoubtedly the most popular “abdominal exercises” you can find it in almost every abs workout for both men and women.
3. Reverse Crunch – The reverse crunch targets the lower abs, lower back, hips, and the obliques.
4. Plank Exercise – The plank is a favorite core exercise used by fitness trainers because it works just about every muscle in the body, including your abdominals. It does it without moving a muscle.
5. Russian Twist -The Russian twist is the ultimate favorite ab exercises because it engages just about every muscle in the abdomen. The Russian twist incorporates the lower abs, upper abs, obliques and lower back. It’s the perfect belly fat burning exercise that you need in your abs workout routine.
A lot of people, including me, have stubborn belly fat. We spend billions of dollars each year to lose weight and get rid of our stubborn belly fat while manufacturers, who create these useless products and programs, get rich off of us. We can achieve our weight loss goals and get rid of our belly fat by following a few simple and natural ways. If we stick to a low-carb diet and consume plenty of protein and soluble fiber as well as implementing an exercise program, we may be able to put these manufacturers out of business.
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