6 Easy Ways to Lose Belly Fat [Part 1]
Belly fat is closely associated with an increased risk of various diseases such as heart disease, diabetes and the like. However, most people can completely get rid of excess belly fat through lifestyle changes, including a healthy eating plan and exercise.
1. Sugary foods are unhealthy
Foods high in sugar are harmful to health. In addition, excessive consumption of these foods can lead to uncontrolled weight gain.
Researchers studied that eating too much sugar affects the body's metabolism. Excess sugar, for example, overloads the liver with too much fructose, forcing it to become fat. This process has negative effects on overall health, including increased liver and abdominal fat, insulin resistance, or other metabolic problems.
Liquid sugar can also lead to other harmful health conditions. The brain doesn't seem to process liquid calories the same way it does solid calories. So when you drink sugary drinks, your body absorbs more calories. They are energy drinks, fruit juice, sugary lemonade or certain sports drinks.
Some studies also show that children have a 60% increased risk of obesity when sugary drinks are part of their daily diet.
So you should try to control sugar in your diet and consider the health risk factors. Please read the nutrition label carefully to ensure the product does not contain refined sugars. Even foods that are considered healthy on the market can contain some amount of sugar.
2. Consume lots of protein
Protein plays an extremely important role in aiding weight loss. It is commonly found in eggs, legumes, nuts, fish, meat and dairy products.
Studies show that protein reduces cravings by up to 60%, boosts metabolism by 80-100 calories per day and helps you eat 441 fewer calories per day, which of course is great for weight loss.
If your main goal is to lose weight, supplementing your daily diet with plenty of protein is the most effective weight loss method. Because protein not only has the effect of reducing weight, but also helps to maintain a healthy figure and avoid regaining the original unwanted weight.
In addition, protein is also particularly effective in burning belly fat. Scientists claim that people who eat more protein have less belly fat. Refined carbohydrates and oils can increase belly fat, while fruits and vegetables reduce fat. For more information on this method, see our post on keto diet.
3. Reduce consumption of carbohydrates
Consuming fewer carbohydrates is one of the most effective ways to lose weight. Reducing carbs also reduces your hunger, making it easier to lose weight.
Some studies have shown that a low-carb diet can result in up to 2-3 times more weight loss than a low-fat diet. In one experiment, low-carb groups were allowed to eat as much as they wanted, while low-fat groups had to restrict calorie intake.
Also, a low-carbohydrate diet will make the body's water weight drop rapidly, avoid the water retention, and get an instant weight loss effect. You will notice a difference in body measurements within 1-2 days.
In addition, a low-carb diet helps reduce excess fat in the abdomen and around other organs. Fat loss is the amount of belly fat that is not good for the body. You should avoid eating refined carbohydrates like candy, sugar and white bread.
If your goal is to lose weight fast, you can reduce your carbohydrate intake to 50 grams per day. This puts your body in a state of ketosis, controls hunger and helps your body burn the fat for energy.
Overall, a low-carbohydrate diet not only leads to rapid weight loss, but also significantly improves the health of people with type 2 diabetes.
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