6 Simple Ways to Lose Belly Fat, Based on Science

You see a lot of people, especially women want to lose belly fat. A lot of women who have given birth still have their bellies big. They come online on daily basis to find ways to lose belly fat. If you are one of them, you are not alone.  When you lose belly fat, as a woman, you feel more confident and completely in shape.

However, you may ask, how do I know that my belly is big?

Many people especially women notice it in their bodies. But to be certain, get a tape measure and check. If as a man, you measure above 40 inches or 102cm, it is abdominal obesity. For women, measures above 35 inches or 88cm, is abdominal obesity.

How can I lose belly fat with ease? Lets’ consider the steps below:

Avoid Sugar and Sugar-Sweetened Drinks

Do not take foods with added sugar. They are very dangerous for your health. They can make you gain too much weight. Refined sugar has an adverse effect on metabolic health. Foods with this sugar cause fat to build up in your abdomen. These kinds of foods as well as overload the liver with fructose which compulsorily turns to fat.  That is not all at all, they cause insulin resistance which causes other metabolic challenges.

Further, liquid sugar is terrible; they have more calories which the brain does not register like it does solid calories. Do you know that children are 60% more likely to become obese with each additional daily intake of sugar-sweetened beverages? You see all the sugary sodas, fruit juices, and high sugar sports drinks, they are not good at all for you.

When you go to buy anything, carefully read the labels and ensure they do not contain refined sugar.

Eat more Protein

Protein can help you reduce food cravings by 60%. Also, it boosts metabolism by 80 to 100 calories per day. It as well helps you eat up to 441 fewer calories per day. Taking in more protein is the most effective way to lose weight. This is especially using it for breakfast. Protein helps you to lose weight and avoid regaining it.

A study even showed that protein was linked to a significantly reduced chance of abdominal fat gain over 5 years in women. Increase your intake of plant and animal protein.

Eat Fewer Carbohydrates

There is this saying that ‘’if you cut down on carbohydrates, your appetite will reduce and you will lose weight’’. It is a fact. Carbohydrates make boost our appetite and make us eat more. If you reduce their intake, you will eat less and add less weight.

Eat Fiber-Rich Foods

Soluble and viscous fibers help you lose weight. They bind water and form a thick gel that sits in your gut. The gut slows the movement of food in the digestive system. In the end, your craving for food is less since you feel full. To take in more fiber, eat a lot of plant foods, vegetables, and fruits. Take legumes, whole oats, and whole grains. They improve metabolic health and keep some diseases at distance.

Exercise Frequently

When it comes to losing weight, a healthy diet is not enough. Regular exercise is also important. Weight lifting and cardiovascular exercises help to significantly reduce belly fat. If you exercise regularly after reducing belly fat, you won’t add wait on your belly for a long time.

Monitor your food intake

Keep track of your food intake. Whatever you take let it be in moderation. For instance, if you increase your intake of protein, it should be moderate. When you keep track, it will help you to be careful and avoid overeating some foods.

I hope this article helped you.

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