5 Simple ways to lose belly fat

5 Simple ways to lose belly fat

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Ways to lose belly fat is a pretty common question when it comes to weight loss goals. 

Abdominal fat can be very stubborn and hard to get rid of.

Sometimes it feels like no matter how healthy we eat or how often we exercise, we just can’t seem to be able to lose those extra pounds of belly fat.

Frustrating to say the least!

The type of fat the stores around our abdominal area is a particularly harmful type. 

This is called visceral fat. 

Research suggests strong links with diseases like type 2 diabetes and heart disease.

For these particular serious health reasons, losing this fat is important and can have significant benefits of our health and wellbeing. 

You can measure your abdominal fat by measuring the circumference around your waist with a tape measure.

Measures above 40 inches (102 cm) in men and 35 inches (88 cm) in women are known as abdominal obesity according to The Journal of American Osteopathic Association

5 Simple ways to lose belly fat

Fortunately not all hope is lost when it comes to losing that stubborn belly fat!

Certain weight loss strategies can target the fat that stores around your abdominal area more than other areas of the body.

Here are 5 evidence-based ways to lose belly fat.

1. Eat foods high in fiber

Ways to lose belly fat

Getting enough fiber in your diet can help with weight loss.

However, it is important that you consume the right type of fiber.

Soluble and viscous fiber have the most effect when ti comes to weight loss.

These fibers bind water and form a thick gel that sits in your gut.

This process can significantly slow down the speed at which the food moves through your digestive system. 

Your body will also absorb and digest these types of fiber slower.

This will result in feeling fuller for longer and reducing your appetite, there fore you eat less and may result in weight loss.

One study suggests that consuming an additional 14 grams of fiber each day resulted in a 10% decrease in calorie intake and weight loss of around 4.5 pounds (2 kg) over 4 months.

Another 5-year study showed that consuming 10 grams of soluble fiber each day was linked to a 3.7% reduction in fat stored in the abdominal area. 

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Glucomannan is one of the most viscous dietary fibers and is said to be linked to weight loss. 

This is one of the top rated glucomannan supplements on Amazon.

To try glucomannan to aid weight loss, You can get supplement here. 

2. Track your food intake and portion size

Portion size

I don’t need to tell you that monitoring the types of food you consume is important.

But knowing how to monitor what you consume and what you should be consuming is something that many people don’t know. 

Now, what i’m not going to tell you to do is to count calories.

I find calorie counting completely  unnecessary most of the time.

In fact I have written an entire article dedicated to counting calories. You can check it out here – Lose weight easily without counting calories.

Instead, I prefer to teach people how to control their portion size using a much simpler method.

That method is measuring with your hands.

I want to give you my free portion size guide that I use in my 21-Day Weight Loss Diet Plan.

You can download it below. 

Download your FREE portion size guide!

No more counting calories! Use this easy alternative.

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    You might think you are eating a high protein diet, a low carb diet, or even the keto diet, but if you’re not keeping track of how much you are consuming this can result in weight gain. 

    Its science – if you consume more calories than your total daily energy expenditure (TDEE), your body will store the excess calories as fat.

    One of the best ways to keep track of how much food you are consuming, is to meal prep.

    Here you can learn How to meal prep properly | 4 Simple steps

    Planning your meals ahead can help save time, money and keep you on track with your diet and weight loss goals.

    If you feel like you need a little extra help to track your daily food intake, using a weight loss calculator is one of the best solutions.

    Here are 5 most accurate weight loss calculators online. One of the best ways to track your daily food intake is to meal prep.

    The 21-Day Low-Carb Weight Loss Diet Plan takes out all the guess work and teaches you exactly what you should be consuming each day. 

    It is super flexible and allows you to eat what you want when you want within the flexible approved foods list.

    Tracking your daily food intake is one of the most effective ways to lose belly fat.

    FREE 21-Day Weight Loss starter guide

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      3. Avoid processed food

      Processed food

      Cutting out processed food and drink from your diet is easily one of the simplest ways to lose belly fat.

      What defines processed food?

      Processed food is basically when you take some form of whole food or ingredient, and alter it in some way. This is classed as processed food.

      Now, you’re probably thinking of all sorts of food that could be classed as processed but are considered healthy.

      You’re absolutely right. And this is where it gets tricky.

      Not all processed foods are bad.

      For example tinned tuna, dried fruit, frozen veggies, they’re all classed as a processed food too.

      The processed food and drink i’m referring to are the ones that have all the added sugar, salt, preservatives, artificial colors and flavors, MSG, refined flour, trans fats, sucrose, corn syrup etc.

      Studies show that added sugar has uniquely harmful effects on metabolic health.

      Many studies reveal that excess sugar, mainly due to the high amounts of fructose, can lead to fat building up around your abdomen and liver.

      Because sugar is half glucose and half fructose, when you consume too much, this can overload your liver with fructose therefore it will store it as fat. 

      Processed foods to avoid

      The following foods are a good example of processed foods that will do your body more harm than good, and you should avoid. 

      • Packaged microwave dinners
      • Chocolate
      • Candy
      • Most breakfast cereals
      • Snack bars and packets (fruit rolls, nut bars, cereal bars, flavored corn thins and rice crackers etc)
      • Chips
      • Fries
      • Most bread (I recommend whole grain bread that has had the least amount of processing and additives possible)
      • biscuits, cookies, scones, donuts, cake
      • Fried food
      • Most plant based burger patties or any “vegan/vegetarian’ version 
      • Soda
      • Juice
      • Alcohol
      • Sugared sports drinks

      By eliminating these foods from your diet you will not only lose belly fat, but you will see a significant loss in over all body weight. 

      4. Eat more protein

      Eat protein

      Protein is one of the 3 macronutrient that is extremely important.

      Protein is responsible for your body’s growth, strength and repair.

      Amino acids are what protein is made up of, and which are the building blocks for muscle tissue.

      Protein could be one of the most important macronutrients when it comes to weight loss. 

      Research indicates that increasing your protein consumption may have significant effects on your appetite, metabolic rate, weight and body composition.

      It may reduce your cravings by 60%.

      Studies also suggest that a diet high in protein can boost metabolism by 80–100 calories per day, and help you eat up to 441 fewer calories per day.

      When it comes to protein and abdominal fat, another study indicated that protein was linked to a highly reduced significantly  chance of fat gain in the abdominal area over a period of 5 years in women. 

      Eating more protein may help suppress your appetite for hours after eating.

      This in turn leads to a reduction in food intake which results in weight loss.

      Including more protein in your diet and reducing carbs is a proven way to lose belly fat.

      5. Follow a low-carb diet

      Low carb diet

      low carb weight loss diet plan is most effective and simple ways to lose abdominal fat, and overall weight loss. 

      Now, i’m not saying don’t eat carbs.

      Carbs can be our friend, when we use them properly.

      But, there is a reason carbs get a bad wrap! 

      Carbohydrates are your body’s main energy source.

      Many of the carbs we consume will be used up as energy.

      That’s why you see many runners loading up on pasta or rice before a marathon, because it release energy slowly over time.

      But if we consume more than we are burning, our body’s will store the excess as fat.

      Now their are many different types of carbs, but the ones to be especially careful of are carbs in heavily processed food.

      Examples of high carb processed foods:

      • Packaged microwave dinners
      • Chocolate
      • Pasta
      • White bread
      • White rice
      • Candy
      • Most breakfast cereals
      • Snack bars and packets (fruit rolls, nut bars, cereal bars, flavored corn thins and rice crackers etc)
      • Chips
      • Fries
      • Most bread (I recommend whole grain bread that has had the least amount of processing and additives possible)
      • biscuits, cookies, scones, donuts, cake
      • Fried food
      • Most plant based burger patties or any “vegan/vegetarian’ version of meat

      Avoiding high carb foods can help you lose belly weight fast. 

      FREE 21-Day Weight Loss starter guide

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        Low carb diets can also lead to a quick reduction in water weight. 

        The 21 Day Weight Loss Diet Plan is a diet based around high protein foods, moderate fat and low carb, and zero calorie counting.

        It is designed to reset and cleanse your body so you start to crave the foods your body needs.

        The diet plan is based around whole foods with a long and flexible foods list to choose from each day.

        It will teach you how to retrain your body so you don’t fall back into old habits.

        This comes with a full and in depth guide that teaches you the science behind weight loss, healthy eating and why our bodies work the way they do.

        It comes with a mini 3-Day detox included to kick start your weight loss by getting rid of water weight fast.

        Just in the first three days you will see a significant weight reduction.

        What’s more is that is doesn’t require you to count a single calorie. 

        To take a deeper look at the plan, you can check it out here. 

        Conclusion

        Abdominal fat, or belly fat, is linked to an increased risk of certain diseases.

        It is proven that you can  reduce  abdominal fat through certain lifestyle changes.

        Altering your diet, monitoring food intake combined with regular exercise, are all proven ways to help reduce body fat and manage your weight long term. 

        I hope this has helped define some ways to lose belly fat, and you can go ahead and implement these to your diet and lifestyle. 

         

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