Three tips to lose belly fat.
Lose Belly Fat Tip#1: Eliminate Sugar from your Diet
Studies show that one chemical has enormously harmful effects on metabolic health. What is this chemical? Sugar. What is sugar made of?
Sugar consists of half glucose, half fructose, and fructose can only be metabolized by the liver in significant amounts. Why is sugar so bad for you?
When you eat a lot of sugar, your liver gets overloaded. So the added sugar forces your liver to turn it into fat
Numerous studies have shown that excess sugar, mostly due to the large amounts of fructose can lead to increased accumulation of fat in the belly and liver.
Some believe that this is the primary mechanism behind sugar’s harmful effects on health. It increases belly fat and liver fat, which leads to a host of metabolic problems.
Liquid sugar is even worse in this regard. Liquid calories don’t get “registered” by the brain in the same way as solid calories, so when you drink a sugar-sweetened beverage like a soda, you end up “eating” more total calories. For this reason, when you feel thirsty, to lose belly fat, drink only water!
Scientific studies link sugar-sweetened beverages to a 60% increased risk of obesity in children, for each daily serving. Sixty percent!! That’s a lot!
Idea to lose belly fat: minimize the amount of sugar in your diet, and try to eliminate drinking sugar-filled drinks like sodas, fruit juices and various sports drinks.
What about whole fruit? Eating natural fruits is okay because they have plenty of fiber that mitigates the negative effects of fructose.
If you want to lose belly fat then you MUST read labels. Even foods marketed as health foods can contain HUGE amounts of sugar.
Lose Belly Fat Tip#2: Eat more Protein
Eating more protein helps reduce cravings by 60%, boosts metabolism by 80 to 100 calories per day and helps you eat up to 445 fewer calories per day! So EAT more protein! It’s GOOD for you!
If losing belly fat is your goal, then adding protein is perhaps the single most effective change you can make to your diet.
Not only will it help you lose weight but it also helps you avoid re-gaining weight if you ever decide to abandon your weight loss efforts.
There is also evidence that protein is particularly effective against losing belly fat.
One study showed that the amount and quality of protein consumed was inversely related to fat in the belly. That is, people who ate MORE and BETTER protein had LESS belly fat.
Another study showed that protein was linked to significantly reduced risk of belly fat gained over a period of 5 years.
This study also showed fruits and vegetables helped to reduce belly fat while refined carbs and oils were linked to increased amounts of belly fat.
So to lose belly fat make an effort to increase your intake of high-protein foods such as whole eggs, fish, seafood, legumes, nuts, meat and dairy products by up to 25% -30%. These are the best protein sources in the diet.
If you struggle with getting enough protein in your diet, then a quality protein supplement think whey proteins are a healthy way to boost your total protein intake.
Lose Belly Fat Tip#3: Cut Out Carbs
Carb restriction is a very effective way to lose fat.
When people cut carbs, their appetite goes down and they lose weight.
Over 20 randomized scientific studies on low-carb and low fat diets have now shown that low-carb diets lead to 2-3 times more belly fat loss than low-fat diets alone.
This is true even when the low-carb groups are allowed to eat as much as they want, while the low-fat groups are calorie restricted and participants are starved.
Deleting carbs also leads to water weight loss which gives people near instant results. People can look in a mirror and SEE almost instant results in their lost belly fat!
There are also studies comparing low-carb and low-fat diets, showing that low-carb diets specifically target the fat in the belly, and around the organs and liver.
What this means is that a particularly high proportion of the fat lost on a low-carb diet is the dangerous and disease promoting abdominal fat.
Just avoiding the refined carbs (sugar, candy, white bread, etc) should be sufficient to lose belly fat, especially if you keep your protein intake high.
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.
Of course, low-carb diets have many other health benefits besides just losing belly fat. They can have life-saving effects in type 2 diabetics, for example.