It’s easy to get rid of belly fat. Here are a few tips:
*Stay away from sugar because it is unhealthy and has a harmful effects on metabolic health. Sugar needs to be metabolized by the liver and when ingested in significant amounts the liver will get overloaded with fructose — sugar is 1/2 glucose — and it will turn to fat. Studies confirm that excess sugar will lead to belly fat. Sugar will also lead to liver fat, and both belly fat and liver fat lead to insulin resistance and a host of other metabolic problems. Stay away from sugary drinks because liquid sugar doesn’t register int he brain the same way as solid calories, so you will ingest more sugar and calories than if it were solid. Studies show that sugar-sweetened beverages are linked to a 60% increase in obesity.
*Eat more protein – Protein is the most important macronutrient when it comes to losing weight. It will reduce cravings by 60%, boost metabolism by 80-100 calories per day and will help you eat up to 411 fewer calories per day. There is evidence that protein is effective in reducing belly fat. The amount of protein consumed is inversely related to fat in the belly. One study showed that people who ate more and high-quality proteins had much less belly fat than those who consumed more carbs/sugars. Refined carbs and oils have been linked to increased amounts of belly fat, while fruits and vegetables are linked to reduced amounts. You should strive to get at least 25-30% of your calories from proteins such as whole eggs, fish, seafood, legumes, nuts, meats, dairy products and some whole grains. If you’re a vegetarian or vegan, there are a lot of ways to increase your protein intake.
*Carb restriction is a very effective way to lose fat. When person cuts their carbs, his/her appetite goes down and he/she will lose weight. Various trials show that low-carb diets lead to 2 – 3 times more weight loss than low-fat diets. Low-carb diets also lead to quick reductions in water weight, which gives people near instant results. Low-carb diets specifically target the fat in the belly, and around the organs and liver. What this means is that the fat lost on a low carb diet will help you lose the dangerous and disease promoting belly fat. I don’t recommend avoiding all carbs, just avoiding refined carbs (white breads, pastas, etc). 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.
*Eat the right kind of fiber: All fiber is not created equal. The most beneficial type of fiber to eat for losing weight is soluble and viscous fiber. The right type of fiber is the type that binds itself with water and forms a thick gel that sits in your stomach. 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. The best way to get more fiber is to eat a lot of plant foods like vegetables and fruits. Legumes are also a good source, as well as some cereals like oats.
*Exercise helps to reduce belly fat. 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. 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.
I hope that this post helps you get motivated to eat cleanly and to focus on losing your belly fat. If you have questions, please email me.
