6 Simple Ways to Lose Belly Fat, Based on Science

Overweight does not necessarily equal unhealthy. There are actually plenty of overweight people who are in excellent health (.
Conversely, many normal weight people have the metabolic problems associated with obesity .
That’s because the fat under the skin is actually not that big of a problem (at least not from a health standpoint, it’s more of a cosmetic problem).
It’s the fat in the abdominal cavity, the belly fat, that causes the biggest issues .
If you have a lot of excess fat around your waistline, even if you’re not very heavy, then you should take some steps to get rid of it.
Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure.
Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women, is known as abdominal obesity.
There are actually a few proven strategies that have been shown to target the fat in the belly area more than other areas of the body.
Here are 6 evidence-based ways to lose belly fat.

1. Don’t eat sugar and avoid sugar-sweetened drinks

 

Added sugar is very unhealthy.
Studies show that it has uniquely harmful effects on metabolic health .
Sugar is half glucose, half fructose, and fructose can only be metabolized by the liver in any significant amount .
When you eat a lot of refined sugar, the liver gets overloaded with fructose, and is forced to turn it all into fat .
Numerous studies have shown that excess sugar, mostly due to the large amounts of fructose, can lead to increased accumulation of fat in the belly .
Some believe that this is the primary mechanism behind sugar’s harmful effects on health. It increases belly fat and liver fat, which leads to insulin resistance and a host of metabolic problems

Liquid sugar is even worse in this regard. Liquid calories don’t get “registered” by the brain in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories .
Studies show that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children, per each daily serving .
Make a decision to minimize the amount of sugar in your diet, and consider completely eliminating sugary drinks.
This includes sugar-sweetened beverages, fruit juices and various high-sugar sports drinks.
Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.
The amount of fructose you get from fruit is negligible compared to what you get from a diet high in refined sugar.
If you want to cut back on refined sugar, then you must start reading labels. Even foods marketed as health foods can contain huge amounts of sugar.

Bottom Line: Excess sugar consumption may be the primary driver of belly fat accumulation, especially sugary beverages like soft drinks.

2. Eating more protein is a great long-term strategy to reduce belly fat

 

 

Protein is the most important macronutrient when it comes to losing weight .
It has been shown to reduce cravings by 60%, boost metabolism by 80-100 calories per day and help you eat up to 441 fewer calories per day .
If weight loss is your goal, then adding protein is perhaps the single most effective change you can do to your diet.
Not only will it help you lose, it can also help you avoid re-gaining weight if you ever decide to abandon your weight loss efforts .
There is also some evidence that protein is particularly effective against belly fat.
One study showed that the amount and quality of protein consumed was inversely related to fat in the belly. That is, people who ate more and better protein had much less belly fat .
Another study in Denmark showed that protein was linked to significantly reduced risk of belly fat gain over a period of 5 years .
This study also showed that refined carbs and oils were linked to increased amounts of belly fat, but fruits and vegetables linked to reduced amounts.
Many of the studies showing protein to be effective had protein at 25-30% of calories. That’s what you should aim for.
So make an effort to increase your intake of high-protein foods such as whole eggs, fish, seafood, legumes, nuts, meat, dairy products and some whole grains. These are the best protein sources in the diet.
If you struggle with getting enough protein in your diet, then a quality protein supplement (like whey protein) is a healthy and convenient way to boost your total intake.

Bonus tip: Consider cooking your foods in coconut oil. Some studies have shown that 30 mL (about 2 tablespoons) of coconut oil per day reduces belly fat slightly .

Bottom Line: Eating enough protein is a very effective way to lose weight. Some studies suggest that protein is particularly effective against belly fat accumulation.

3. Cut carbs from your diet

Carb restriction 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
Over 20 randomized controlled trials have now shown that low-carb diets lead to 2-3 times more weight loss than low-fat diets .
This is true even when the low-carb groups are allowed to eat as much as they want, while the low-fat groups are calorie restricted and hungry.
Low-carb diets also lead to quick reductions in water weight, which gives people near instant results. A major difference on the scale is often seen within a few days.
There are also studies comparing low-carb and low-fat diets, showing that low-carb diets specifically target the fat in the belly, and around the organs and liver .
What this means is that a particularly high proportion of the fat lost on a low-carb diet is the dangerous and disease promoting abdominal fat.
Just avoiding the refined carbs (white breads, pastas, etc) should be sufficient, especially if you keep your protein high.
However, if you need to lose weight fast, then consider dropping your carbs down to 50 grams per day. This will put your body into ketosis, killing your appetite and making your body start burning primarily fats for fuel.
Of course, low-carb diets have many other health benefits besides just weight loss. They can have life-saving effects in type 2 diabetics, for example .

Bottom Line: Studies have shown that low-carb diets are particularly effective at getting rid of the fat in the belly area, around the organs and in the liver.

4. Eat foods rich in fiber, especially viscous fiber

Dietary fiber is mostly indigestible plant matter.
It is often claimed that eating plenty of fiber can help with weight loss.
This is true, but it’s important to keep in mind that not all fiber is created equal.
It seems to be mostly the soluble and viscous fibers that have an effect on your weight.
These are fibers that bind water and form a thick gel that “sits” in the gut .
This gel can dramatically slow the movement of food through your stomach and small bowel, and slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite .
One review study found that an additional 14 grams of fiber per day were linked to a 10% decrease in calorie intake and weight loss of 2 kg (4.5 lbs) over 4 months .
In one 5-year study, eating 10 grams of soluble fiber per day was linked to a 3.7% reduction in the amount of fat in the abdominal cavity, but it had no effect on the amount of fat under the skin
What this implies, is that soluble fiber may be particularly effective at reducing the harmful belly fat.
The best way to get more fiber is to eat a lot of plant foods like vegetables and fruit. Legumes are also a good source, as well as some cereals like oats.
Then you could also try taking a fiber supplement like glucomannan. This is one of the most viscous dietary fibers in existence, and has been shown to cause weight loss in many studies

Bottom Line: There is some evidence that soluble dietary fiber may lead to reduced amounts of belly fat, which should cause major improvements in metabolic health.

5. Exercise is very effective at reducing belly fat

Exercise is important for various reasons.
It is among the best things you can do if you want to live a long, healthy life and avoid disease.
Getting into all of the amazing health benefits of exercise is beyond the scope of this article, but exercise does appears to be effective at reducing belly fat.
However, keep in mind that I’m not talking about abdominal exercises here. Spot reduction (losing fat in one spot) is not possible, and doing endless amounts of crunches will not make you lose fat from the belly.
In one study, 6 weeks of training just the abdominal muscles had no measurable effect on waist circumference or the amount of fat in the abdominal cavity
That being said, other types of exercise can be very effective.
Aerobic exercise (like walking, running, swimming, etc) has been shown to cause major reductions in belly fat in numerous studies
Another study found that exercise completely prevented people from re-gaining abdominal fat after weight loss, implying that exercise is particularly important during weight maintenance
Exercise also leads to reduced inflammation, blood sugar levels and all the other metabolic abnormalities that are associated with central obesity

Bottom Line: Exercise can be very effective if you are trying to lose belly fat. Exercise also has a number of other health benefits.

6. Track your foods and figure out exactly what and how much you are eating

What you eat is important. Pretty much everyone knows this.
However, surprisingly, most people actually don’t have a clue what they are really eating.
People think they’re eating “high protein,” “low-carb” or whatever, but tend to drastically over- or underestimate.
I think that for anyone who truly wants to optimize their diet, tracking things for a while is absolutely essential.
It doesn’t mean you need to weigh and measure everything for the rest of your life, but doing it every now and then for a few days in a row can help you realize where you need to make changes.
If you want to boost your protein intake to 25-30% of calories, as recommended above, just eating more protein rich foods won’t cut it. You need to actually measure and fine tune in order to reach that goal.
Check out these articles here for a calorie calculator and a list of free online tools and apps to track what you are eating.
I personally do this every few months. I weigh and measure everything I eat to see what my current diet is looking like.
Then I know exactly where to make adjustments in order to get closer to my goals.

Source: authoritynutrition.com

 

 

 

 

How to Lose Weight Fast: 3 Simple Steps, Based on Science

There are many ways to lose a lot of weight fast. However, most of them will make you hungry and unsatisfied.
If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.
The plan outlined here will:

• Reduce your appetite significantly.
• Make you lose weight quickly, without hunger.
• Improve your metabolic health at the same time.

Here is a simple 3-step plan to lose weight fast.

1. Cut Back on Sugars and Starches

The most important part is to cut back on sugars and starches (carbs).
These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.
When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.
Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight .
It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.
This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women .

The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry.
Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger .
Put simply, lowering your insulin puts fat loss on “autopilot.”

Bottom Line: Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.

2. Eat Protein, Fat and Vegetables

Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.

Protein Sources:

• Meat – Beef, chicken, pork, lamb, bacon, etc.
• Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
• Eggs – Omega-3 enriched or pastured eggs are best.

The importance of eating plenty of protein can not be overstated.
This has been shown to boost metabolism by 80 to 100 calories per day .
High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet .
When it comes to losing weight, protein is the king of nutrients. Period.

Low-Carb Vegetables:

• Broccoli
• Cauliflower
• Spinach
• Kale
• Brussels Sprouts
• Cabbage
• Swiss Chard
• Lettuce
• Cucumber
• Celery

Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.
A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.

 

Fat Sources:

• Olive oil
• Coconut oil
• Avocado oil
• Butter
• Tallow

Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.
Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.
The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain Triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly .
There is no reason to fear these natural fats, new studies show that saturated fat doesn’t raise your heart disease risk at all .
To see how you can assemble your meals, check out this low carb meal plan and this list of low carb recipes.

Bottom Line: Assemble each meal out of a protein source, a fat source and a low-carb vegetable. This will put you into the 20-50 gram carb range and drastically lower your insulin levels.

3. Lift Weights 3 Times Per Week

You don’t need to exercise to lose weight on this plan, but it is recommended.
The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.
If you’re new to the gym, ask a trainer for some advice.
By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight .
Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat .
If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.

Bottom Line: It is best to do some sort of resistance training like weight lifting. If that is not an option, cardio workouts work too.

Optional – Do a “Carb Re-feed” Once Per Week

You can take one day “off” per week where you eat more carbs. Many people prefer Saturday.
It is important to try to stick to healthier carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruits, etc.
But only this one higher carb day, if you start doing it more often than once per week then you’re not going to see much success on this plan.
If you must have a cheat meal and eat something unhealthy, then do it on this day.
Be aware that cheat meals or carb refeeds are NOT necessary, but they can up-regulate some fat burning hormones like leptin and thyroid hormones
You will gain some weight during your re-feed day, but most of it will be water weight and you will lose it again in the next 1-2 days.

Bottom Line: Having one day of the week where you eat more carbs is perfectly acceptable, although not necessary.

What About Calories and Portion Control?

It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables.
However, if you really want to, then use calculator.
Enter your details, then pick the number from either the “Lose Weight” or the “Lose Weight Fast” section – depending on how fast you want to lose.
There are many great tools you can use to track the amount of calories you are eating. Here is a list of 5 calorie counters that are free and easy to use.
The main goal is to keep carbs under 20-50 grams per day and get the rest of your calories from protein and fat.

Bottom Line: It is not necessary to count calories to lose weight on this plan. It is most important to strictly keep your carbs in the 20-50 gram range.

Source = authoritynutrition.com

 

 

 

BED TIME DRINK How To Lose Belly Fat Overnight Drink

Instant Belly-Fat Burner - Get Flat Belly in 5 Days Without Diet or Exercise

10 Best Ways to Lose Belly Fat in 7 Days

Does your fat belly bother you? Are you tired of hiding your bulging belly under loose-fitting tops and dresses?
Belly Fat is actually the most unhealthy type of fat.A bigger waistline can double the risk of heart disease, high blood pressure, diabetes, and stroke.Excess belly fat can give an uneven shape to your body and undermine your confidence.Here is a collection of some of the best home remedies, exercise and natural methods to loses inches from the waistline, shed pounds and get a flat belly in 7 days.

10 Best Ways to Lose Belly Fat in 7 Days 


Bottle Gourd & Lemon Juice – For a flat tummy, daily have a glass of bottle gourd juice for breakfast.To get more effective results, mix 2 tbsp of lemon juice and a pinch of pepper and black salt.Bottle gourd is an extremely popular vegetable for losing belly fat and for weight loss.It’s a low-calorie food and it just contain about 14 calories per 100 gm of serving.It is highly rich in dietary fiber, vitamin C, riboflavin and healthy minerals that boost metabolism, reduces bad cholesterol and unwanted fats, improves digestion and aids in weight loss.

 Do Abdominal Crunches for a Flat Belly – Lie on your back with your legs out straight and your arms stretched up above your head.Now slowly lift both your legs and arms and try to touch your toes.Hold for 5 seconds and then slowly release your legs and arms to an initial position.Do 3 sets of 10 repetitions. This exercise targets both the upper and lower abdomen.This is one of the best exercises for both women and men to lose belly fat fast.Refer to the below image.

Papaya Mid-Evening Snack – Have a bowl full of ripe papaya as a mid-evening snack.Add just a dash of freshly squeezed lemon juice and beetroot salt to the papaya and enjoy it.Papaya is a wonderful low-calorie snack.It keeps your stomach full for longer time.It is loaded with antioxidants, vitamin C and dietary fiber that prevents cholesterol, regulates stress hormone and thus promotes flat tummy.





 Belly Busting Massage Oil – Mix 2 tbsp of mustard oil, 2 tbsp of sesame oil and 1 tsp of olive oil.Just heat the oil slightly and then gently massage in a circular motion on the affected areas for 3 minutes.It helps in the burning of fat cells and gives you a flat tummy.

  

Sprouted Horse Gram – Horse gram also known as Chana Dal is a super fat burning food.It is rich in polyphenols, powerful antioxidants, flavonoids, calcium iron and protein that keeps your body healthy, gives energy and reduces belly fat.
How to Prepare Sprouted Horse Gram Salad to Reduce Belly Fat

• Sprouted Horse Gram – 1 Cup
• Lemon Juice – 1 Tsp
• Chopped Onions – 2 Tbsp
• Finely Chopped Mint Leaves – 1/2 tsp
• Some Chopped Green Chilli (optional)
• Chat Masala and Pepper Powder – 1/2 tsp

Mix all the ingredients together and enjoy it as a delicious fat-burning salad.

Kapalbhati Yoga for Flat Belly & Weight Loss – Do Kapalbhati Pranayama regularly in the morning and evening on an empty stomach for 5 minutes.It’s a breathing yoga technique that oxygenate the brain, reduces stress, fight obesity and help you lose inches and tones your belly.

Ginger Water – Boil a glass of water.Once the water cools slightly, add a tsp of ginger paste and 1 tbsp of honey.Drink this warm ginger and honey water twice in a day to get rid of any harmful toxins from your body and to get rid of belly fat.Ginger aids in better digestion.It controls your hunger pangs and suppresses your appetite.It is a thermogenic agent means it increases body temperature and helps burn stomach fat fast.

Raw Garlic – Garlic is a natural fat-burning food.Eat 3 to 4 raw garlic cloves with warm lemon water regularly to get rid of belly fat.The allicin in Garlic prevents diabetes, boost immunity and reduce unhealthy fats from the body.

DIY Natural Coffee Scrub – Coffee has the ability to tone and firm shapeless belly.Take 2 tbsp of coarsely grounded coffee, add 2 tsp of hot olive oil and 1/2 squeezed lemon juice or grapefruit juice.Mix all the ingredients well and massage to the affected fatty areas in a circular motion for 4 minutes.Place a steaming towel over your belly for 1 minute.Do this before taking bath.This scrub aids in cellulite reduction and melts that stubborn belly fat.

Lose Belly Fat with Apples – It is one of the best fruit to help lose weight and to burn belly fat fast.Apples are low in calorie, high in fiber, antioxidants, vitamins and minerals that help you feel fuller for a longer time, controls appetite and prevents you from overeating.The best part is apples can be eaten straight away, at any time and anywhere.So whenever you feel hungry between meals just have 2 to 3 apple slices.You can sprinkle some cinnamon powder to speed up metabolism and to help burn more calories with less effort.

Infused Lemon & Mint Water – Toned down your waist line and reveal a flatter tummy with this lemon-mint infused water.Take 2 liters of hot water, add a whole freshly squeezed lemon juice and 1/2 cup of crushed mint leaves.Pour this water into a glass jar and leave to infuse overnight.Sip a cup of these infused water 10 minutes before every meal.It makes you consume less food, aids better digestion, removes unwanted fats from your body and helps slim down your belly fat.

Important Tips to lose Belly Fat Fast 
1.Avoid sleeping in the afternoon and also immediately after having meals.
2.Avoid consumption of alcohol to lose belly fat.
3.Add more soups and salads to your diet.
4.Sip a cup of hot water 10 minutes before and after every meal.It helps burn belly fat fast.
5.Avoid too much consumption of oily and sweet foods.
6.Do not eat anything 3 hours before bed.
7.Avoid emotional eating.
8.Include one citrus fruit to your daily diet.(Citrus fruit: grapefruit, orange, lemon, and lime.

Diet Drink for Flat Tummy

Want to lose extra pounds of fat from your belly? Want to get that flat, attractive tummy? Excess belly fat disrupts the shape of your body and makes you feel lethargic all day.Overeating habits and weak digestive system are the top two reasons, that causes stubborn belly fat.
Your body needs a special diet drink to get rid of those excess fat and toxins from your body and help you to get that flat tummy that you have always dreamed of.
Infused with citrus fruits, weight loss spices and herbs, this diet drink controls your food cravings, improves your digestive system, boost metabolism, removes the unwanted toxins that contribute to increased belly fat and speeds up the weight loss process.Try this for 10 days and see a noticeable change in the shape of your belly and body.

Homemade Diet Drink for Flat Belly

Ingredients you Need 

• Lemon Slices

• Cinnamon Sticks

• Orange Slices

• Mint Leaves

• Ginger

Method
Fill a bottle or a jar with cold water.Add 1 large lemon sliced, 1 full orange sliced, half cup of mint leaves, 2 inch piece of a ginger crushed and 4 to 5 cinnamon sticks.Make sure to wash all the ingredients thoroughly.Now, using a wooden spoon crush all the ingredients lightly and stir well.Let it sit overnight in the fridge.Drink 3 glasses of this infused diet water in a day to lose belly fat.
Benefits of Drinking this Diet Drink 
1.Citrus fruits such as lemon and orange are packed with vitamin C, an antioxidant that promote natural weight loss and aids in better digestion.
2.Lemons contain pectin, a dietary fiber that eliminate food cravings, lowers cholesterol and speeds up the weight loss process.
3.Lemons and oranges are low in calories and rich in water that help burns belly fat.
4. Mint is a good cleanser.It removes toxic substances from your body, stimulate energy, curb your appetite and gives you a feeling of satisfaction and fullness with less food.
4.Cinnamon and Ginger improves digestion, increases body heat thereby speeds up the metabolism and results in weight loss.