6 Proven, Easy Ways To Lose Belly Fat – Based On Science
Let’s get one thing straight at the beginning – just because a person is overweight doesn’t mean they’re necessarily 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.
Here are 6 evidence based ways to lose belly fat:
1. Lemon Water
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.
2. 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.
Daily recommended allowance of fiber:
women – 21 to 25 grams
men – 30 to 38 grams
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.
3. Give up sugar
Supplementary sugar is extremely unhealthy and harmful for your body, so you should be focused on sugar-free and calorie-free products that are increasing in popularity. Even that is a trend in nowadays, according to the statistics, an average American consumes about 152 pounds of calorie sweetener (sugar) per year, which can be even more than their weight!
As that’s a lot of sugar, and it only adds calories and contains no nutritional value, it can also cause gaining a fat in your body. This is a reason why the sugar is most likely your belly fat enemy number one.
In order to keep your sugar intake in check the best way is to eliminate refined sugar or liquid sugar or sugar-sweetened beverages from your diet. That means no various sports drinks, fruit juices, coffees and teas with sugar added to them.
4. 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).
5. 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.
6. Aerobic exercise
Besides the improving of body shape, an aerobic exercise is improving heart health and overall health, as well. As the best method that helps to get rid of the belly fat, recent research reported cardio (aerobic) exercises.
By doing cardio exercises, such brisk walking or light jogging you can effectively reduce belly fat, particularly this fat near your internal organs.