10 Effective Tips to Lose Belly Fat
LOSE OF BELLY FAT
For the lose belly fat, Belly fat more than just a nuisance, which makes your clothes feel tight. This is a dangerous situation. One type of belly fat, known as visceral fat, is an important risk factor for type 2 diabetes, heart disease and other conditions.Many healthcare organizations use Body Mass Index (BMI) to rank weight and predict the risk of metabolic disease. However, this is misleading, because people with excess belly fat are at a higher risk, even if they seem thin. While belly fat loss from this region can be difficult, there are several things you can do to reduce excess belly fat. Here are 10 effective tips for lose belly fat using scientific studies.
1: Try regular fasting.
Regular fasting has recently become very popular as a way to lose belly fat.
This is a diet regimen that occurs between meal periods and fasting periods.
One common method is to fast 24 hours once or twice a week. Another consists in fasting daily for 16 hours and eating all your food within 8 hours.
In an examination of studies on regular fasting and fasting every other day, people experienced a 4 to 7% lose belly fat in 6 to 24 weeks.
There is evidence that regular fasting, and fasting in general, may not be as beneficial to women as it is for men.
Although some modified methods of regular fasting appear to be better options, stop fasting immediately if you feel the negative effects.
2:Eat probiotic foods or take a probiotic supplementation.
Probiotics are bacteria which occur in certain foods and supplements. They offer many health benefits, such as helping to improve intestinal health and immune function.
The researchers found that different types of bacteria play a role in regulating weight and that having the right balance can help with weight loss, including belly fat loss.
Some members of the Lactobacillus family, like Lactobacillus fermentum, Lactobacillus amylovorus and especially Lactobacillus gasseri, lose belly fat.
Probiotic supplements generally contain multiple types of bacteria, so be sure to purchase one that provides one or more of these bacterial strains.
3: Add ACV (apple cider vinegar) to your diet
Drinking ACV (apple cider vinegar) has impressive health benefits, including lowering blood sugar levels.
It contains acetic acid, which has been demonstrated to lose belly fat storage in a number of animal studies.
In a 12-week controlled study in men diagnosed with obesity, those who took 1 tablespoon (15 mL) of AVC (apple cider vinegar) per day lost half an inch (1.4 cm) from their waists.
Taking 1–2 tablespoons (15–30 mL) of AVC (apple cider vinegar) per day is safe for most people and may lead to lose belly fat.
However, don’t forget to dilute it with water, as undiluted vinegar may erode the enamel of your teeth.
If you would like to try ACV (apple cider vinegar), there is a good selection of choices online.
4: No more juice drinking
Although fruit juice provides vitamins and minerals, it is equally high in sugar as soda and other sweet drinks.
Drinking large quantities can bring the same risk for abdominal fat intake.
An 8-ounce (240 mL) portion of sugar-free apple juice contains 24 grams of sugar, half of it fructose.
To help lose belly fat , substitute fruit juice with water, unsweetened iced tea or carbonated water with a lemon or lime wedge.
5: Monitor your diet and exercise
Many things can help you lose weight and belly fat, but consume fewer calories than your body needs to keep weight is essential.
Keeping a food diary or using an online food tracking tool or application can help you monitor your calorie intake. It has been proven that such a strategy is beneficial for lose belly fat.
Additionally, food tracking tools help you see your consumption of protein, carbohydrates, fiber and micronutrients. Many also make it possible to record your exercise and physical activity.
6: Get some sleep and relax
Sleep is important for many areas of your health, especially weight. Studies show that people who do not get enough sleep usually gain more weight, which can include belly fat.
A 16-year study involving more than 68,000 women found that those who slept less than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night.
The condition known as sleep apnea, where respiration stops intermittently at night, has also been associated with excess visceral fat.
Besides sleeping at least 7 hours a night, make sure you have enough quality sleep.
If you suspect that you are suffering from sleep apnea or other sleep disorders, speak to a doctor and you will be treated.
7: Avoid soft drinks.
Soft drinks are loaded with liquid fructose that can make you get belly fat.
Studies show that soft drinks cause an increase in fat in the liver. A 10-week study showed a significant gain in abdominal fat in people who consumed drinks rich in fructose.
Sweetened drinks seem to be even worse than sugar-rich foods.
Since your brain does not process liquid calories in the same way it does solids, you may end up consuming too many calories later and storing them as fat.
To lose belly fat, it is preferable to completely avoid sugary drinks such as:
alcoholic mixers containing sugar
8: Use coconut oil to replace a portion of your cooking fat.
Coconut oil is one of the most wholesome fats you can eat.
Studies show that the medium-chain fats in coconut oil can boost metabolism and decrease the amount of fat you store in response to high calorie intake.
Controlled research suggests that it can also lead to abdominal fat loss or lose belly fat.
In one study, men with obesity who took coconut oil daily for 12 weeks lost an average of 1.1 inches (2.86 cm) from their waists without intentionally changing their diets or exercise routines.
However, evidence of the advantages of coconut oil for abdominal fat loss (lose belly fat) is low and controversial .
In addition, do not forget that coconut oil is rich in calories. Instead of putting more fat in your diet, replace some of the fat you already eat with coconut oil.
9: Perform aerobic activities (cardio)
Aerobic exercise (cardio) is a powerful way to improve your health and burn calories.
Studies also show that this is one of the most effective forms of implementation to reduce belly fat. However, the results are mixed in terms of whether moderate or intense exercise is more beneficial.
Anyway, the frequency and duration of your workout program is more important than its intensity.
One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared with those who exercised 150 minutes per week.
10: keep your stress down.
Stress can make you get belly fat by triggering the adrenal glands to create cortisol, which is also known as the stress hormone.
Research shows that high levels of cortisol increase appetite and lead to the accumulation of abdominal fat.
Additionally, women who are already significant in size tend to produce more cortisol in response to stress. Increasing cortisol further increases the gain of fat around the environment.
To help reduce abdominal fat, perform pleasant activities that relieve stress. Practice yoga or meditation may be effective methods.