How To Rid Of Belly Fat Quickly – Are you trying to learn how to lose belly fat fast, whether you’re trying to fit into a suit fit for an upcoming wedding or you’re aiming for those six-piece abs? Or maybe you are just tired of being mistaken for a pregnant woman like me?
Whatever your motivation, belly fat is the most dangerous fat in your body and can cause more than just a body image problem. If you have excess fat around your waist, you should take steps to reduce it, even if you are not overweight.
How To Rid Of Belly Fat Quickly
Studies after studies have shown that people with a larger waist circumference have a higher risk of developing dangerous metabolic diseases. You are considered obese if your waist circumference is 35 inches (88cm) for women and 40 inches (102cm) for men, which puts you at a significant risk of heart disease and diabetes. .
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Belly fat is seen as the root cause of many health problems because it is located at an impressive distance from your heart, liver and other internal organs, putting pressure on them and can cause their functions to deteriorate.
As much as we all want a perfect flat abs, belly fat often seems to be the last to lose weight when trying to lose weight. As you age, it will be harder to lose belly fat. Even if you lose weight, it doesn’t always mean that you are losing belly fat. It can certainly be one of the most frustrating parts of weight loss.
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If you want to learn how to lose belly fat fast, you will first need to understand what it is and what causes it.
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These fat cells are active in the production of metabolism, secreting hormones and chemicals that can affect every organ in your body.
When you’re at a healthy weight, hormones and chemicals secreted by fat cells can help regulate insulin, stimulate, and even burn stored fat.
However, overweight individuals tend to always have more fat cells than normal which can produce more hormones and chemicals than your body needs. This negatively affects the body over time, increasing the risk of diseases such as diabetes, stroke and heart attack.
Drinking alcohol in moderation can affect your body’s health. Red wine, for example, can reduce the risk of heart attacks and strokes.
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However, drinking high levels of alcohol can lead to chronic inflammation, liver disease, and other health problems (1).
In studies, alcohol has also been shown to reduce the burning sensation and excess calories from alcohol are stored as belly fat, resulting in unhealthy belly fat (2).
If you are trying to lose weight, it is best to limit your alcohol consumption to 1 glass once a week or avoid it altogether.
Comparative gut microbiome studies of overweight individuals have found specific bacteria that can increase the number of calories you get from food (3).
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A study in families with overweight and obese twins also confirmed the basic structure of microflora shared between families that can influence weight gain and weight maintenance status (4).
When your body is under stress, it produces cortisol, also known as the “stress hormone”, to respond to stress. Unfortunately, excess cortisol can cause weight gain, especially in the midsection.
For many people, stress leads to emotional eating. And most of the extra calories end up going to the stomach area due to the high levels of stress hormones (5).
Your big belly may not be due to excessive fat deposits. Bloating is another common reason that can make your stomach look and feel bigger than it should be.
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Bloating is caused by intestinal gas due to food intolerances such as wheat allergies or lactose intolerance. Eating too fast and not eating your food properly can also lead to gas and bloating.
You should also limit the consumption of fizzy drinks as the fizz can cause gas to be trapped in the stomach.
Have you ever wondered why you can’t lose belly fat even if you work hard to exercise your core?
While exercise is important for keeping fit and healthy, your diet determines 90% of your success with belly fat and weight loss.
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When you train your abs, you strengthen and work your abdominal muscles. However, visceral fat buried behind your abdominal muscles isn’t affected by your workouts (6).
The abdominals are done in the kitchen. I was able to lose my post twin pregnancy without doing sit-ups or crunches!
While we often hear that eating more fiber can help you lose weight, not all fiber is created equal.
Soluble, viscous fibers combine with water to form a thick gel in the stomach. This gel can slow the movement of food through the stomach, resulting in a long-term feeling of fullness and decreased appetite (8).
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A 5-year study found that eating 10 grams of soluble fiber per day significantly reduced belly fat, without affecting the amount of fat under the skin. This can be helpful if you are looking to lose belly fat without gaining weight elsewhere.
To increase your fiber intake, eat more plant foods such as fruits and vegetables. The best food sources are legumes (beans), flax seeds, chia seeds and oats.
Adding more protein to your diet may be the most effective long-term strategy for reducing belly fat and losing weight.
Not only will protein help you suppress cravings, boost your metabolism, and eat fewer calories per day, it can also help you avoid weight gain if you stop your dieting efforts (9, 10).
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So what are some good protein sources? Foods such as whole eggs, fish, seafood, meats, fruits, vegetables and dairy products are high in protein.
One study also found that overweight participants who supplemented with whey protein lost more weight and gained more muscle mass than those who didn’t (11).
If you are struggling to get enough protein in your diet, then this natural grass-fed whey protein supplement is a healthy and affordable choice for increasing fat intake and loss.
Probiotics are bacteria found in certain fermented foods and supplements. They provide many health benefits, including improving gut health, strengthening the immune system, and even regulating weight (12).
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Studies have found that bacteria belonging to the Lactobacillus family, including Lactobacillus gasseri, Lactobacillus plantarum, and Lactobacillus amylovorus, can reduce belly fat (13, 14, 15).
Choose a high potency supplement that comes with a bioshield to increase survival and better release of a variety of bacterial strains, including many previously proven strains like this one.
The range of apple cider vinegar health benefits is wide and impressive, including improving skin and digestive health.
The acetic acid found in apple cider vinegar has been shown to reduce fat accumulation in animal studies (16).
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Studies on obese people have also shown that those who consume 1-2 tablespoons of apple cider vinegar per day have a significant reduction in visceral fat (17).
Cayenne peppers contain a substance called capsaicin, which is known to boost your body’s metabolism, causing your body to generate more heat and burn more calories for fuel. Capsaicin has also been shown to promote the breakdown of visceral fat in its core (18).
There are also many benefits of ginger for weight loss, and ginger works well for reducing stomach bloating. Coriander is another spice that is best for reducing stomach upset.
Studies have shown that low-carb diets focus primarily on fat in the stomach and surrounding organs such as the liver (19).
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Even if you simply substitute refined carbohydrates (white bread, pasta, etc …) with unprocessed starchy carbohydrates, research has shown that this can reduce bloating (20).
Sugar is a major culprit when it comes to weight gain, especially processed or refined sugar. Many studies have shown that excess sugar leads directly to the accumulation of belly fat (21).
Sugary drinks are even worse for you because they are empty calories and can make you consume more calories overall.
If you are trying to lose weight and belly fat, reduce your sugar intake and consider eliminating sugary drinks from your diet completely. A healthier alternative to processed sugar is raw honey due to its many beneficial enzymes and minerals. For cooking or baking, maple syrup is a better choice than raw honey because it is heat stable.
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A great alternative to sugary drinks are flavored detox waters infused with whole fruit, herbs and spices.
Finally, if you’re trying to lose belly fat, don’t rely on a scale to track your progress. Size numbers may not always reflect changes in your life.
Use a tape measure around your navel and record your belly size on a weekly basis. Always do this in the morning before eating or drinking to make sure you get an accurate baseline measurement.
Have you tried these or any other tips and tricks on how to lose belly fat?
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