For your health it is very important to be aware of losing and reducing the amount of abdominal fat. This type of fat is dangerous because it surrounds your organs and puffs your lower abdomen.
7 evidence-based ways to lose belly fat.
Give up consuming sugar
For your body and health sugar is extremely unhealthy and harmful so you should be focused on sugar-free and calorie-free products that are increasing in popularity. An average American consumes about 152 pounds of calorie sweetener (sugar) per year, which can be even more than their weight, according to the statistics.
Sugar only adds calories and contains no nutritional value, causing gaining a fat in your body. This is belly fat enemy number one .
The best way to keep your sugar intake in check is to eliminate refined sugar or liquid sugar or sugar-sweetened beverages from your diet. That means no various fruit juices, coffees, sports drinks, and teas with sugar added to them.
An aerobic exercise is improving heart health and overall health, as well improve body shape. Recent research reported cardio (aerobic) exercises to help to get rid of the belly fat.
Light jogging and brisk walking you can effectively reduce belly fat, particularly this fat near your internal organs.
Exist different theories about the kind of exercise you should apply to your program of losing weight, Aerobic training did a far superior job burning calories, compared to resistance training, showed eight-month-long study done by Duke University Medical Center (196 overweight participants 18 to 70 years of age).
Do weight lifting exercises
According to a study published in Harvard School of Public Health, the advantage of weight lifting is that it trims the waist . A 20-minutes of weight lifting routine can help fight and reduce belly fat.
Combination with aerobic exercises could help lessen abdominal fat while increasing or preserving muscle mass.
You can effectively lose belly fat by preventing loss of muscles and development of lean muscles, which will lead you to better aesthetics.
Do both aerobic exercises and lift weights if you want to assure that you’re losing fat and preserving your lean muscle mass at the same time.
Lemon water have great impact on your body to lose fat and belly fat.
When you drink it on an empty stomach (best in the morning) it is extremely beneficial because it increase the levels of stomach acids, which on other hand improves the digestion and helps the breakdown of the food you eat more effectively.
This combination detoxify your liver and make it function more properly, as it is one of the most important organs in the body, responsible for performing hundreds of different functions. It also helps improve metabolism, reduce appetite, and remove unwanted fat sludge.
Take away: To boost your metabolism, get energy and wake up your digestive system with the morning drink warm water with a squeeze of fresh lemon
Water lemon recipe:
–1 glass of warm water,
–Squeeze half a lemon juice .
Eat high fiber foods
Benefits of fiber are lowering your risk for high cholesterol, heart disease, diabetes, constipation and improving digestion.
Fiber has help reducing abdominal belly fat aside from helping you lose weight. Diet high in fiber rich foods provide a sense of satiety after eating and also tends to be less energy dense
In our diet we need more fiber but some evidence shows that 90% of Americans aren’t getting their daily recommended allowance of fiber.
Daily fiber requirement
From 21 to 25 grams of fiber per day women should eat, while men for 30 to 38 grams a day.
Source of dietary fiber are whole grains, vegetables, fruits, and legumes, and more specifically, chia seeds, kale, oats, quinoa, beans, and berries like strawberries, blueberries.
List of 21 best high fiber foods, you should include in your diet:
Green Tea to burn and reduce belly
This tea is one of the healthiest beverages you can drink. It’s active compounds are able to increase the levels of hormones that send the signals to fat cells to break down fat and releases fat into the bloodstream in form of energy.
American Journal of Clinical Nutrition confirmed the positive effects of green tea on weight and body fat reduction, particularly from the midsection.
Catechins is belly fat burner compound.
For a cup of green tea , swap your morning coffee , more efficient weight loss and more health benefits.
Eat a moderate to low carb diet
If you reduce the consumption of high carbohydrates foods, you may promote loss of deep belly fat, concluded in the study sponsored by the National Institutes of Health.
Carb-restricted diet means a relatively low glycemic index, a measure of the extent to which foods raises blood glucose levels. Your diet should consist of 43 percent calories from carbohydrates and 39 percent calories from fat (while the standard diet contained 55 percent of calories from carbohydrates and 27 percent from fat).
The takeaway here is: reduce belly fat cut down on carbs.
A balanced combination exercise program and healthy eating plan prove to be the best and fastest way to lose weight in your belly and reduce overall total body fat.