7 EFFECTIVE TIPS TO LOSE BELLY FAT
DO CARDIO EXERCISE
Aerobic exercise (cardio exercise) is an effective way to improve health and burn calories. Studies have also shown that it is one of the most effective forms of exercise to reduce belly fat. However, whether moderate-intensity or high-intensity exercise is more beneficial has mixed results In any case, the frequency and duration of an exercise program are more important than intensity. A study found that compared with women who exercised 150 minutes a week, postmenopausal women had less fat in all areas after 300 minutes of aerobic exercise a week.
EAT A HIGH PROTEIN DIET
Protein is an extremely important nutrient for weight control. High protein intake will increase the release of the satiety hormone PYY, thereby reducing appetite and promoting satiety. Protein can also increase your metabolic rate and help you maintain muscle mass during weight loss. Many observational studies have shown that people who consume more protein tend to have less belly fat than people who consume a low-protein diet. Make sure that every meal contains a good source of protein, such as: Meat fish Egg Dairy products, Whey Protein, beans etc....
AVIOD SUGAR SWEETENED BEVERAGES
Sugary drinks are rich in liquid fructose, which can increase belly fat. Studies have shown that sugar-sweetened beverages can increase liver fat. A 10-week study found that people who drank high-fructose beverages had a significant increase in belly fat. Sugary drinks seem to be worse than high-sugar foods. Since your brain processes liquid calories differently than solid calories, you may end up burning too many calories and storing them as fat. In order to lose belly fat, it is best to avoid sugary drinks altogether, such as: soda punch, Sweet tea, Sugary alcohol mixer.
TRY INTERMITTENT FASTING
LOSE 10LBS FOR FREE
Intermittent fasting has recently become very popular as a method of weight loss. This is an eating pattern that cycles between the feeding period and the fasting period. A popular method is to fast for 24 hours once or twice a week. The other includes fasting for 16 hours a day and eating all food within 8 hours. In a review of studies of intermittent fasting and alternate-day fasting, people experienced a 4-7% reduction in abdominal fat within 6-24 weeks (70). There is evidence that intermittent fasting and general fasting may not be as beneficial to women as men. Although some modified intermittent fasting methods seem to be better options, if you experience any negative effects, stop fasting immediately.
REDUCE YOUR STRESS LEVELS
Stress can increase your belly fat by triggering the adrenal glands to produce cortisol (also known as the stress hormone). Studies have shown that high cortisol levels increase appetite and promote abdominal fat storage. More importantly, women who already have large waists tend to produce more cortisol under pressure. The increased cortisol further increases the increase in intermediate fat. To help reduce belly fat, please take part in fun activities that can relieve stress. Practicing yoga or meditation may be effective methods.
DRINK GREEN TEA
Green tea is a very healthy drink. It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which seem to promote metabolism. EGCG is a catechin, and several studies have shown that it can help you lose belly fat. Drinking green tea in combination with exercise may enhance this effect.
GET RESTFUL SLEEP
Sleep is important to many aspects of your health, including weight. Studies have shown that people with insufficient sleep tend to gain weight, which may include belly fat. A 16-year study involving more than 68,000 women found that people who sleep less than 5 hours a night are more likely to gain weight than people who sleep more than 7 hours a night. This disease called sleep apnea (intermittent stop of breathing at night) is also related to excessive visceral fat. In addition to getting at least 7 hours of sleep every night, make sure you get enough quality sleep. If you suspect that you may have sleep apnea or other sleep disorders, please consult a doctor and receive treatment.
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