6 Simple Ways to Lose Belly Fat, Based on Science

6 Simple Ways to Lose Belly Fat, Based on Science

For this reason, losing belly fat has massive benefits for your health and can help you live longer. 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  in men and in women is known as abdominal obesity. If you have a lot of excess fat around your waistline, then you should take some steps to get rid of it even if you’re not very heavy overall.

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Fortunately, there are 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.

Make a decision to minimize 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. 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.

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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.

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.

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So make an effort to increase your intake of high-protein foods such as whole eggs, fish, seafood, legumes, nuts, meat and dairy products. 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. If you’re a vegetarian or vegan, then check out this article on how to increase your protein intake.

What this means is that a particularly high proportion of the fat lost on a low-crab diet is the dangerous and disease promoting abdominal fat. Just avoiding the refined carbs (sugar, candy, white bread, etc) should be sufficient, especially if you keep your protein intake high.

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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, killing your appetite and making your body start burning primarily fats for fuel. Of course, low-diets have many other health benefits besides just weight loss.

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 whole oats.

Then you could also try taking a fiber supplement like glaucoma. This is one of the most viscous dietary fibers in existence, and has been shown to cause weight loss in several studies

6 Simple Ways to Lose Belly Fat, Based on Science

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