Lower belly fat is a question of health
People have been searching alernatives on how to lower belly fat, aiming at reaching self-esteem. What this article describes is two different ways of lowering belly fat:
- The conventional way, which is the painful and most difficult method.
- The non-conventional way, which is a scientifically tested method called “The 21 Day Flat Belly Fix” program
Concerning this type of fat, known as visceral fat, it increases the chance for type 2 diabetes, heart disease and other conditions (1).
Many health organizations use BMI (body mass index) to classify weight and predict the risk of metabolic disease.
However, this is misleading, as people with excessive belly fat are at risk even if they look thin (2).
Though losing fat from this area can be difficult, there are things you can do to reduce excess abdominal fat.
1. The conventional method to lower belly fat
Here are some effective tips to lose belly fat, backed by scientific studies.
a) Soluble fiber…
absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food (3, 4, 5).
What’s more, soluble fiber may help fight belly fat.
1.1 Conscious effort
b) Make an effort to consume high-fiber foods every day.
Excellent sources of soluble fiber include flaxseed, shirataki noodles, Brussels sprouts, avocados, legumes and blackberries. Soluble fiber may help you lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high-fiber foods in your weight-loss diet.
c) Read ingredient labels carefully…
and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats. Some studies have linked a high intake of trans fat with increased belly fat gain. Some margarines and spreads and also often packaged foods contain this compound. Whether or not you are trying to lose weight, limiting your intake of trans fat is a good idea. They cause inflammation, heart disease, insulin resistance and abdominal fat gain, according to animal testing.
d) Excessive alcohol intake…
has been associated with increased belly fat. If you need to reduce your waistline, consider drinking alcohol in moderation or abstaining completely. Observational studies link heavy alcohol consumption to a serious risk of central obesity, a huge fat storage around the waist
1.2 Focus on the diet along with exercise
e) High protein foods,…
such as fish, eggs, dairy, lean meat and beans, are ideal to shed some extra pounds. High protein intake increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness. Protein also raises your metabolic rate and helps you retain muscle mass during weight loss. Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower-protein diet.
may promote fat gain around your waist. Minimizing stress should be one of your priorities if you’re trying to lose weight. Research shows that high cortisol levels increase appetite and drive abdominal fat storage. To help reduce belly fat, engage in pleasurable activities that relieve stress. Practicing yoga or meditation can be effective methods.
g) Excessive sugar…
intake is a major cause of weight gain in many people. Limit your intake of candy and processed foods high in added sugar. It contains fructose, helping to cause several chronic diseases when consumed in excess. These include heart disease, type 2 diabetes, obesity and fatty liver disease. It’s important to realize that more than just refined sugar can lead to belly fat gain. Even healthier sugars, such as real honey, should be used sparingly.
h) Aerobic exercise…
is an effective weight loss method. Studies suggest it’s particularly effective in slimming your waistline. In any case, the frequency and duration of your exercise program are more important than its intensity.
1.3 Moderation on food and training
i) A high intake of refined carbs…
is associated with excessive belly fat. Consider reducing your carbs intake or replacing them with healthy carb sources, such as whole grains or vegetables. You don’t have to follow a strict low-carb diet. Some research suggests that simply replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat.
j) Studies suggest that using coconut oil…
instead of other cooking oils may help reduce abdominal fat. To boost belly fat loss, it’s best to take about 2 tablespoons (30 ml) of coconut oil per day. Most of the studies report good results. Moreover, the medium-chain fats in coconut oil may boost metabolism and decrease the amount of fat you store in response to high calorie intake. So, coconut oil is one of the healthiest fats you can eat.
k) Strength training can be…
an important weight loss strategy and may help reduce belly fat. Studies suggest it’s even more effective in combination with aerobic exercise. Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass. In addition, based on studies in people with prediabetes, type 2 diabetes and fatty liver disease, resistance training may also be beneficial. If you decide to start lifting weights, it’s a good idea to get advice from a certified personal trainer.
l) Avoiding all liquid forms of sugar, …
such as sugar-sweetened beverages, is very important if you’re trying to shed some extra pounds. Studies show that sugary drinks lead to increased fat in the liver. One 10-week study found significant abdominal fat gain in people who consumed beverages high in fructose.
1.4 Sleep and self-control
m) Sleep deprivation is linked to…
an increased risk of weight gain. So, getting enough high-quality sleep should be one of your main priorities. A 16-year study in more than 68,000 women found that those who slept less than five hours per night were more likely to gain weight. The condition known as sleep apnea, where breathing stops intermittently during the night, has also been linked to excess visceral fat.
n) As a general weight-loss advice, it’s always a good idea to keep track of what you’re eating.
Keeping a food diary or using an online food tracker are two of the most popular ways to do this. In addition, food-tracking tools help you see your intake of protein, carbs, fiber and micronutrients. Many also allow you to record your exercise and physical activity.
1.5 Nutrients conscious consumption
o) Eating fatty fish or taking omega-3 supplements may improve your overall health.
Furthermore, aim to get 2–3 servings of fatty fish per week. Good choices include salmon, herring, sardines, mackerel and anchovies. Some evidence also suggests it may reduce belly fat in people with fatty liver disease. Studies in adults and children with fatty liver disease show that fish oil supplements can significantly reduce liver and abdominal fat.
p) When it comes to fat gain, fruit juice can be just as bad as sugary soda.
Consider avoiding all sources of liquid sugar to increase your chance of successfully losing weight. Although fruit juice provides vitamins and minerals, it’s just as high in sugar as soda and other sweetened beverages. To help reduce excess belly fat, replace fruit juice with water, unsweetened iced tea or sparkling water with a wedge of lemon or lime.
q) Apple cider vinegar…
may help you lose some weight. Animal studies suggest it may reduce belly fat with its acetic acid compund. Drinking apple cider vinegar has impressive health benefits, including lowering blood sugar levels. So, taking 1–2 tablespoons (15–30 ml) of it per day is safe for most people and may lead to modest fat loss. However, be sure to dilute it with water, as undiluted vinegar can erode the enamel on your teeth.
r) Taking probiotic supplements…
may promote a healthy digestive system. Studies also suggest that beneficial gut bacteria may promote weight loss. Probiotic supplements typically contain several types of bacteria, so make sure you purchase one that provides one or more of these bacterial strains. Those shown to reduce belly fat include members of the Lactobacillus family, such as Lactobacillus fermentum, Lactobacillus amylovorus and especially Lactobacillus gasseri.
1.6 Fasting and Green Tea
s) Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. It has recently become very popular for weight loss. Studies suggest that it may be one of the most effective ways of losing weight and belly fat.
t) Regularly drinking green tea has been linked to weight loss, though it’s probably not effective on its own and best combined with exercise. It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which appear to boost metabolism. Remember that green tea is an exceptionally healthy beverage.
Conventional method to lower belly fat with common sense
Just doing one of the items on this list won’t have a big effect on its own.
If you want good results, you need to combine different methods that have been shown to be effective.
Interestingly, many of these are things generally associated with healthy eating and an overall healthy lifestyle.
Therefore, changing your lifestyle for the long term is the key to losing your belly fat and keeping it off.
When you have healthy habits and eat real food, fat loss tends to follow as a natural side effect.
These are the basic and simple ways you can follow to lose belly fat. It´s really stressful and requires a lot of effort.
2. The non-conventional method to lower belly fat
But, don´t worry! There is a scientific method “The 21 Day Flat Belly FIx” which can bring fast results for you. Just follow the instructions carefully and believe in the program:
We all know the worst part of going on any kind of weight loss program is having to read labels, figure out what you’re “allowed” to eat every day, and grind through preparing the right meals…
That’s why there is a special book of quick, easy, delicious and almost-done-for-you meal replacement smoothie recipes…
All you have to do is print up the special shopping list and head to the market (don’t worry, I’ve made a point of making sure everything you need to buy is cheap and affordable)…
Then whenever you are short on time and you need a quick and filling fat-burning pick-me-up just follow along with the incredibly-simple instructions, throw everything in a blender, and you’ll be eating healthy and feeling satisfied in shockingly little time, all without having to think about what you’re eating at all.
Learning how “The 21 Day Flat Belly Fix” works
How to elevate your levels of “The Master Fat Burning Hormone” by 1300% in Women and 2000% in men so your body becomes a raging fat-burning furnace every night… burning away unwanted fat while you sleep without even having to set FOOT in a gym…
The “White Fat Fuel” secret that forces your body to stop feasting on sugar as your primary energy source and has your body and cells gobbling up your white fat like pudding so only your lean, beneficial brown fat remains…
The “Thyroid Accelerator” technique anyone with at least a 4th grade education can use to turn your thyroid dial up to 11 almost-automatically, dramatically increasing your rate of weight loss…
How to “turn back the clock” on your skin so you have the same clear, vibrant skin you had as a teenager… even if you’re decades past your prime and have smoked a pack a day for years…
Sick of being “tired and grumpy” all the time?
I’ll teach you a simple dietary trick that reduces the “depression chemicals” in your brain almost instantly… leading to a dramatic improvement in your mood in just 1 or 2 days.
Are you suffering from Type 2 Diabetes (or has your doctor warned you that you are “Pre-Diabetic”) and need to take action NOW?
You’ll discover how to reduce your risk of developing Type 2 Diabetes by 33%… by doing nothing more complicated than drinking this tea…
What the “Satiety Switch” is… and how to “flip” the switch on your hunger so you never get the “munchies” or the desire to “cheat” on your diet ever again…
If you want to know more about the whole program, click on the link below, get all the information wchich will guide you and definitely change your entire life in a simple way. It´s safe and generates the desired result quickly.