Lose 6 Proven Ways to belly fat (2 and 3 are best)

Overweight is not necessarily unhealthy.

In fact, there are a lot of overweight people who are in good health ( 1 ).

In contrast, many people with normal weight have metabolic problems associated with obesity ^[1] ( 2 ).

This is because the fat under the skin is not really a big deal (at least not in terms of health ... is more an aesthetic problem).

These fat in the abdominal cavity, abdominal fat, which causes the biggest problems ( 3 ).

If you have a lot of excess fat around the waist, even if you are not too heavy, then you should use the steps to get rid of instead.

Belly fat is usually estimated by measuring the circumference around the waist. This can easily be done at home with a simple tape measure.

Slightly more than 40 inches (102 cm) in men and 35 inches (88 cm) in women who are known as abdominal obesity ^[2] .

In fact, there are some proven strategies that have been shown to target belly fat more than other areas of the body area.

Here are six evidence-based ways to lose belly fat.

Drink 1 no eating sugar ... and sugar, avoid sweet like the plague

Added sugar ^[3] is very unhealthy.

Studies show that no harmful effects on metabolic health only ( 4 ).

The sugar is half of glucose, fructose and fructose half ... can not be metabolized by the liver ^[4] by a significant amount ( 5 ).

If you eat a lot of refined sugar, the liver is flooded with fructose, and is forced, everything fat (Turn 6 ).

Numerous studies have shown that excess sugar, mainly because of the large amounts of fructose ^[5] , can lead to an accumulation of fat in the abdominal cavity ( 7 ).

Some believe that the main mechanism behind the increased adverse health effects of sugar ... abdominal fat and liver fat, which leads, is insulin resistance ^[6] and a number of metabolic disorders ( 8 ).

Liquid sugar is even worse in this respect. Liquid calories are not from the brain in the same way "rescued" solid calories so if you drink soda, stop eating more calories ( 9 , 10 ).

Studies show that sugary drinks to an increase of 60% obesity in children ... (linked of May for each daily serving of 11 ).

Make a decision to reduce the amount of sugar in the diet, and consider eliminating sugary drinks.

This includes soft drinks, fruit juices ^[7] , various sports drinks and coffee ^[8] and teas added sugar.

Note that all this applies to the whole fruit ^[9] , which are very healthy and high in fiber, which reduces the negative effects of fructose.

You get the amount of fructose from fruits, is negligible compared to what you get from a diet of refined sugar.

By the way ... if you want to reduce refined sugar, you need to start reading labels. Even foods marketed as natural foods may contain large amounts of sugar.
^[10]

Conclusion: the consumption of too much sugar can be the main engine of the accumulation of abdominal fat, especially sugary drinks such as sodas and fruit juices.

2 Eating more protein may be the best long-term strategy to reduce belly fat

Protein ^[11] is the most important macronutrient, when trying to (lose weight to 12 ).

Has shown that they reduce cravings ^[12] 60%, increases the metabolism of 80 to 100 calories per day and help you fewer calories to 441 per day (eat 13 , 14 , 15 , 16 ).

If weight loss is your goal, then adding protein to your diet, the most effective thing you can change.

It will not only help you lose ... it can also help to prevent weight gain if you ever decide to continue their efforts, weight (lose ad 17 , 18 ).

There is also evidence that the protein is particularly effective against belly fat.

One study showed that the quantity and quality of protein intake was inversely, related to belly fat. In other words, people, more protein and a better quality ate much less abdominal fat ( 19 ).

A further study in Denmark demonstrated that the protein, in particular animal protein, with a significant reduction in the risk of abdominal fat gain over a period of 5 years (associated 20 ).

This study also showed that refined carbohydrates and vegetable oils ^[13] were associated with a greater amount of abdominal fat, but connected fruit and reduced amounts of vegetables.

Many studies show that the protein effective protein had 25-30% of the calories. This is what we should strive for.

So ... try the intake of unprocessed increase eggs ^[14] , fish, seafood, meat ^[15] , poultry and dairy products ^[16] products. These are the best sources of protein in the diet.

If you are struggling with enough protein in your diet, then a supplement of quality protein (such as whey protein ^[17] ), is a healthy and convenient way to increase their total consumption.

If you are a vegetarian, read this article ^[18] , how to increase your protein intake.

Bonus tip: Consider cooking in coconut oil ^[19] ... some studies have shown ^[20] that 30 ml (about 2 tablespoons) of coconut oil per day reduces belly fat easily ( 21 , 22 ).

Conclusion: Eating enough protein is a very effective way to lose weight. Some studies suggest that the protein is particularly effective against the accumulation of abdominal fat.

3 Cut the carbs from your diet

Restricting carbohydrates is a very effective way to lose fat.

This is supported by numerous studies ... if the people cut carbs, reduced appetite and weight (losing 23 ).

About 20 randomized studies ^[21] have shown that low-carbohydrate diets lead to 3.2 times more weight loss than low-fat diet ( 24 , 25 , 26 ).

This is true even if the low-carb groups may all they want, while low-fat groups in calories and hunger to eat.

Diets low in carbohydrates also lead to a rapid reduction in water weight that provides immediate results in the vicinity of people ... a big difference in the scale is often seen in a few days.

There are also studies that diets low in carbohydrates and low in fat, showing that low-carb diets specifically targeted fat in the abdomen and around organs and liver ( 27 , 28 ).

What this means is that a very high proportion of fat lost on a low carb diet ^[22] is a dangerous disease and the promotion of belly fat.

Besides avoiding refined carbohydrates (white bread, pasta, etc.) should be sufficient, especially if it maintains its high protein content.

However ... if you lose weight fast ^[23] , then as cutting carbs to 50 grams per day ^[24] . This will put your body into ketosis, kills the appetite and make your body begins to burn fat as fuel mainly.

Of course, low-carb diets have many other health benefits besides just weight loss. You can rescue effects of type 2 diabetes, for example ( 29 , 30 ).
^{[25] [26]}

Conclusion: Studies have shown that low-carbohydrate diets more effectively get rid of for getting rid of fat in the abdominal area to have the organs and liver.

4 The consumption of high fiber foods ... especially viscous fiber

Food fiber ^[27] is the subject of palatable plant.

It is often said that eating lots of fiber can help you lose weight.

That's true ... but it is important to note that the fiber is not equal.

Seems to be very viscous ^[28] of the fibers that can affect weight.

You are fibers bind water and form a thick gel "is" in the gastrointestinal tract ( 31 ).

This gel can slow the passage of food through the stomach and small intestine, and to delay the digestion and absorption of nutrients. The result is a prolonged feeling of fullness and decreased appetite ( 32 ).

(Have another 14 grams of fiber per day connected established an evaluation study that they owned a 10% decrease in caloric intake and weight loss of 2 kg (4.5 lb) than 4 months 33 ).

In a 5-year study, eat 10 grams of soluble fiber per day was associated with a reduction of 3.7% in the amount of fat in the abdominal cavity, but had no effect on the amount of fat under the skin ( 34 ) .

What this means is that soluble fiber may be particularly effective in reducing harmful belly fat.

The best way to get more fiber is a lot of plant foods such as vegetables and fruit to eat. Legumes are also a good source, and certain grains, such as oats.

Then you can also try taking a fiber supplement such as glucomannan . This is one of the existence of viscous dietary fiber, and it has been shown in many studies to weight loss (because 38 , 39 ).
^[29]

Conclusion: There is some evidence that soluble fiber can be reduced amounts of abdominal fat, which should lead to significant improvements in metabolic health lead.

5 Aerobic exercise is very effective in reducing belly fat

Exercise is important for several reasons.

It is one of the best things you can do if you want to avoid a long life and good health and disease.

Enter all the amazing benefits of exercise ^[30] is beyond the scope of this article, but the practice seems to be effective in reducing belly fat.

But keep in mind ... I'm not talking talking about abdominal exercises. Spot-reduction ^[31] (loss of fat at one point) is not possible, and there endless amounts of crunches you do not lose belly fat.

In one study, only six weeks of training the abdominal muscles no measurable effect on the waist or the amount of fat in the abdominal cavity (were 40 ).

That is, other types of movement can be very effective.

It was shown aerobics (such as walking, running, swimming, etc.) that a significant reduction in abdominal fat in many studies (cause 41 , 42 ).

Another study has shown that people back the pursuit of accumulation of abdominal fat after weight loss, which means that the exercise is especially important for weight maintenance (completely prevented 43 ).

Exercise also leads to reduced inflammation, blood sugar levels in the blood and other metabolic disorders with central obesity (connected 44 ).

Conclusion: Exercise can be very effective if you are trying to lose belly fat. Exercise also has a number of other health benefits.

6 track your food and know exactly what and how much you eat

What you eat is important. Almost everyone knows.

However ... Is it surprising that most people really have no idea what they are actually eating.

People think they are "high protein", "low carb" or whatever to eat ... but they tend to over-or underestimate considerably.

I think for someone who really wants to improve their diet, monitor things for a while is essential.

This does not mean you have to weigh and measure everything for the rest of your life, but they can from time to time for a few days in a row recognize that changes are needed.

If you want to increase your protein intake to 25-30% of calories, like recommended above, only eat foods that are rich in protein do not intersect. It is necessary to actually measure and modify to achieve this objective.

See this article here ^[32] for a calorie calculator online free list to keep track of what you eat to keep tools.

Personally, I do it every few months ... I weigh and measure everything to see what my current diet looking for.

So I know exactly where adjustments are made, make be closer to my goals.

Credentials

1. ^{^} Obesity (authoritynutrition.com)
2. ^{^} abdominal obesity (www.docsopinion.com)
3. ^{^} sugar (authoritynutrition.com)
4. ^{^} liver (authoritynutrition.com)
5. ^{^} fructose (authoritynutrition.com)
6. ^{^} insulin resistance (en.wikipedia.org)
7. ^{^} juices (authoritynutrition.com)
8. ^{^} cafes (authoritynutrition.com)
9. ^{^} whole fruit (authoritynutrition.com)
10. ^{^} Health Food (authoritynutrition.com)
11. ^{^} protein (authoritynutrition.com)
12. ^{^} wishes (authoritynutrition.com)
13. ^{^} vegetable oils (authoritynutrition.com)
14. ^{^} eggs (authoritynutrition.com)
15. ^{^} meat (authoritynutrition.com)
16. ^{^} Dairy (authoritynutrition.com)
17. ^{^} whey protein (authoritynutrition.com)
18. ^{^} this article (www.nomeatathlete.com)
19. ^{^} coconut oil (authoritynutrition.com)
20. ^{^} showed (authoritynutrition.com)
21. ^{^} 20 RCTs (authoritynutrition.com)
22. ^{^} a diet low in carbohydrates (authoritynutrition.com)
23. ^{^} to lose weight fast (authoritynutrition.com)
24. ^{^} grams per day (authoritynutrition.com)
25. ^{^} health benefits (authoritynutrition.com)
26. ^{^} effects Rescue (www.dietdoctor.com)
27. ^{^} fiber (authoritynutrition.com)
28. ^{^} viscous (en.wikipedia.org)
29. ^{^} glucomannan (authoritynutrition.com)
30. ^{^} benefits of exercise (www.hsph.harvard.edu)
31. ^{^} spot reduction (en.wikipedia.org)
32. ^{^} this article here (authoritynutrition.com)