It’s true…belly fat looks bad.
But having too much of it also leads to medical issues like heart disease and diabetes.
Thus, it’s easy to see that losing belly fat will help you become healthy and live longer! (with my Mother dying a very preventable death in my teens, this is a BIG DEAL for me).
You can measure your own belly fat at home with a measuring tape.
If a person has:
- Over 40 inches (102 cm) for men
- Over 35 inches (88 cm) for women
…then they are considered to have abdominal obesity.
If this is you (or you’re getting too close for comfort), I’m here to help.
There are proven strategies that specifically target belly fat, more so than other areas of the body.
Here are 6 ways to dump belly fat based on science:
1) Stay Away From Sugary Drinks
You never want to drink your calories.
And you REALLY never want to drink your calories from sugar!
Added sugar is very unhealthy.
Studies have shown it’s hurtful effect on your health.
Sugar is part glucose and part fructose, and your liver cannot break down fructose in small amounts.
When you eat a lot of added sugar, your liver get overwhelmed with fructose, and has no choice but to turn it into fat. (4).
Many studies have proven that excess fructose leads to an increase in belly and liver fat.
When this happens, insulin resistance begins, along with other metabolic issues.
Liquid sugar is the worst. Because your brain doesn’t ‘register’ the calories you drink the way it does the calories you eat, sugary beverages, causes you to eat more total calories.
Let’s decide together to minimize sugar in your diet, and consider eliminating sugary drinks altogether. This includes sodas, fruit juices, high-sugar sports drinks, and heavily sweetened iced tea.
2) Eat More Protein
When it comes to losing belly fat, protein is king.
Protein reduces cravings by 60%, boosts metabolism by 80–100 calories per day and helps you eat fewer calories per day (up to 400+).
If losing weight is your goal, protein is your biggest weapon in the fight.
It helps you lose weight, but also help prevent gaining weight back.
One study showed that people who ate protein of higher amounts and quality had much less belly fat.
The goal for protein consumption is 25 – 30% of calories eaten.
So make an effort to eat more high-protein foods such as eggs, fish, seafood, nuts, meat and dairy products.
If you have a hard time getting enough protein, a protein supplement like whey protein is a healthy way to give your protein a boost.
If you’re a vegetarian or vegan, this article can help you get more protein.
3) Cut The Carbs
Carb cutting is a very effective way to lose fat.
Numerous studies have shown when people cut carbs, their appetite decreases and they lose weight.
Low-carb diets also lead to quick reductions in water weight, which shows results quickly (1 to 2 days).
Studies also compare low-carb and low-fat diets, showing that low-carb diets target belly fat.
Avoid refined carbs (sugar, candy, white bread, etc).
4) Eat More Fiber
Dietary fiber is mostly indigestible, and there are different types of fiber to consider.
These are fibers that bind water and form a thick gel that “sits” in the gut.
This gel can slow the movement of food through your digestive system, result in prolonged feeling of fullness and reduced appetite.
One 4 month study study found that adding 14 grams of fiber per day was linked to a 10% decrease in calorie intake and weight loss of more than 4 pounds.
This suggests that soluble fiber may be particularly effective at dropping belly fat.
More daily fiber can be found in plant foods like vegetables and fruit, as well as some cereals (read those labels).
You knew this one was coming…
Exercise is among the best things you can do if you want to live a long, healthy life.
Understand this: I’m not talking about abdominal exercises here. Losing fat in one spot of the body due to exercise is impossible, and doing crunches ’til you drop will not make you lose belly fat.
In one study, 6 weeks of training just the abdominal muscles had basically no effect on waist circumference.
Other types of exercise, however, can be very effective.
Aerobic exercise (like walking, running, swimming, etc) have resulted in good belly fat loss in numerous studies.
Exercise is also important after you lose the weight, and has shown to aid in keeping belly fat off during weight maintenance.
Exercise also leads to reduced inflammation and lower blood sugar levels too.
6) Track What You Eat
We all know that what you eat is important.
Yet most people have no clue what they are really eating.
For someone who wants to better their diet, tracking food intake is essential.
Keeping a food diary can help you realize where you could make changes.
Outlining your current eating habits can help you apply the tips discussed above.
Once you start doing this, you’ll know exactly where to make adjustments in order to get closer to your goals.
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