There are several weight loss strategies or programs you can deploy to achieve your goals – “How to Lose Belly Fat” However, you must be certain that your chosen strategy or program, targets the fat in the belly area.
Here are 5 evidence-based ways to lose belly fat:
1 Avoid Sugar And Sugar-sweetened drinks
Numerous studies have indicated that excess sugar, mostly due to the large amounts of fructose, can lead to fat building up around your abdomen and liver.
Sugar is half glucose and half fructose. When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat.
Try minimizing the amount of sugar in your diet and consider completely eliminating sugary drinks. This includes sugar-sweetened beverages, sugary sodas, fruit juices, and various high sugar sports drinks.
Read the labels to make sure products do not contain refined sugars. Even foods marketed as healthy foods can contain significant amounts of sugar.
2. Eat more protein
Protein may be the most important macronutrient for weight loss and may be particularly effective in reducing abdominal fat.
One study showed that people who ate more and better protein had much less abdominal fat.
Try increasing your intake of high protein foods such as whole eggs, fish, legumes, nuts, meat, and dairy products. These are the best protein sources for your diet.
Eating plenty of protein can boost your metabolism and reduce hunger levels, making it a very effective way to lose weight. Several studies suggest that protein is particularly effective against abdominal fat.
3. Eat Fewer Carbohydrates
Eating fewer carbs is a very effective way to lose fat.
This is supported by numerous studies. When people cut carbs, their appetite goes down and they lose weight
Low carb diets also lead to quick reductions in water weight, which gives people fast results. People often see a difference on the scale within 1–2 days.
Just avoiding the refined carbs — like sugar, candy, and white bread — should be sufficient, especially if you keep your protein intake high.
Studies have shown that cutting carbs is particularly effective at getting rid of the fat in the belly area, around the organs, and in the liver.
4. Eat Fiber-Rich Foods
One 5-year study reported that eating 10 grams of soluble fiber per day was linked to a 3.7% reduction in the amount of fat in the abdominal cavity.
This implies that soluble fiber may be particularly effective at reducing harmful belly fat.
The best way to get more fiber is to eat a lot of plant foods, including vegetables and fruit. Legumes are also a good source, as well as some cereals, such as whole oats.
5. Exercise Regularly
Exercise is among the best things you can do to increase your chances of living a long, healthy life and avoiding disease.
Helping to reduce abdominal fat is among the amazing health benefits of exercise.
Weight training and cardiovascular exercise will reduce fat across the body.
Aerobic exercise — like walking, running, and swimming — can allow major reductions in abdominal fat
Another study found that exercise completely prevented people from regaining abdominal fat after weight loss, implying that exercise is particularly important during weight maintenance.
Exercise also leads to reduced inflammation, lower blood sugar levels, and improvements in other metabolic problems associated with excess abdominal fat.
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