 |
| Lose Weight Fast |
Excessive weight doesn’t occur always
unhealthy. Lots of overweight people have also good health. On the other hand,
many people with normal weight have the metabolic problems with obesity. The biggest
issue is to have the fat in the abdominal cavity. Someone may not be very
heavy, but may have lots of fat around their waistline; they should take some
steps to get rid of it.
You can estimate your belly fat easily with a simple tape at home measuring your waist area. Abdominal obesity is to have waist 35 inches or 88 cm for female and 40 inches or 102 cm for male.
You’ll get a few proven strategies to
target your belly fat than the fat of the other parts of the body. Let’s share
six proven ways to remove away your belly fat.
 |
| Lose Weight Fast |
1. No Sugar
Lots of studies show that added sugar
is extremely unhealthy and has uniquely harmful effects on health. Sugar is
combined halfly with glucose and fructose, where fructose can only be
metabolized by the liver. When the refined sugar comes in, the fructose
overlaps the liver to flood and the liver force the fructose to turn into fat.
Ultimately you are getting too much fat in the belly. The liver fat and belly
fat lead to resist insulin and create metabolic problems.
Your brain can’t estimate the total
amount of calories for liquid sugar, as it can for the solid. So, you end up
with more calories when you drink sugar-sweetened beverages. Different studies
say if you serve daily sugar-sweetened beverages to your children, you are
making a 60% increased risk of obesity to them.
So, consider sugary drinks to
eliminate completely and minimize the amount of sugar in your diet. You can
avoid fruit juices, sugar-sweetened beverages, various sports drinks, as well
as coffees and teas with sugar added to them.
It’s not applied for the whole fruit,
which contains plenty of fiber that is extremely healthy and mitigates the
negative effects of fructose.
It can be negligible the amount of
fructose you get from fruit compared to the amount of fructose you get from
refined sugar. You must start reading labels if you want to cut off refined
sugar. You should keep in mind that even the marketed health foods also can contain
huge amount of sugar.
 |
| Lose Weight Fast |
2. Eat More Protein
There are some evidences that protein
is particularly effective against belly fat. One study showed that people who
ate more and better protein gained less belly fat. Because the quality and
quantity of the protein was consumed, had reverse relation to the belly fat.
Another study in Denmark showed that animal
protein significantly reduced the risk of gaining fat in the belly zone that
was run over a period of 5 years.
It also showed that fruits and
vegetables reduced the amount of belly fat, where the oil of vegetable and
crabs increased the amount of belly fat.
But you should aim for the protein at
25-30% of calories, because most of the studies revealed that this type of
protein was very effective than others.
So, increase your intake of protein
of seafood, fish, poultry, dairy products and unprocessed eggs, these are the
best source of protein in the diet.
A quality protein supplement like
whey protein is a convenient and healthy way to boost your total intake if you
struggle to find enough protein.
You can cook your foods with coconut
oil, because some studies have shown that if you use 30 ml coconut oil per day,
you will reduce your belly fat slightly.
It has been shown also that protein
boosts metabolism by 80-100 calories per day and helps you to eat up to 441
fewer calories per day. So it can be said that protein is very effective
against gaining excessive weight. And if weight loss is your goal, add protein
to your diet.
 |
| Lose Weight Fast |
3. Cut Refined Crabs
According to some studies, the
appetite goes down and helps to lose weight, when you cut crabs from your diet.
There was a test of over 20
controlled trails and showed that low-fat diets lost weight 2-3 times less than
low-carb diets. Even it was tested another way where the low-fat groups were
restricted calorie supply enough and the low-carb group were allowed to eat as
much as they can with high calories, but got the same result.
Low-carb diets specially target the
fat in the belly, liver and around the organs, according to some studies.
If you want to keep your protein
high, you should avoid the refined carbs such as white breads, pastas etc.
By the way, consider dropping your
carbs down to 50 grams per day if you want to lose weight fast. This will help
you to make your body start burning fats for fuel primarily, to kill your
appetite as well as put your body into ketosis.
Low-carb diets also have some other
benefits on health without weight loss like working against type 2 diabetics.
According to some studies, low-carb diets are particularly effective against
the belly fat and other organ’s fat.
 |
| Lose Weight Fast |
4. Eat Fiber Rich Foods
This is true to eat plenty of fiber
can result in weight loss. But it should be kept in mind that it is not right
for all fiber. Some fibers are indigestible. The viscous fibers can have an
effect on your health which bind water and form a thick gel to sit in the gut,
ultimately result in slowing down the food movement in your stomach and make
some bowel as well as hinder your digestion and nutrients absorption. At the
end, it also results in reducing appetite, and makes you feeling fullness all
time.
According to a study, a 10% decrease
in calorie intake and weight loss of 2 kg or 4.5 lbs over 4 months occurs due
to an addition of 14 grams of fiber a day.
There was another study of five years
that found a 3.7% reduction of abdominal cavity fat due to eating 10 grams of
soluble fiber per day, but had no effect on the under skin fat.
You can eat lots of plant foods like
vegetable, fruit, legumes and cereals like oats to get fiber that you need.
You can take also supplement like
glucomannan. Many studies show that it is very effective for weight loss.
 |
| Lose Weight Fast |
5. Take Aerobic Exercise
There is no need to say anything
about the importance of exercise to weight loss and to keep you fit. If you
want to keep apart the diseases and live a long healthy life, you must have to
take exercise. I am not talking about the abdominal exercise only. Spot
reduction means losing fat from one spot is very difficult, even if you do lots
of crunches to lose belly fat, you’ll find hardly.
A study of six weeks on the abdominal
cavity fat showed hardly changes in the waist circumference. On the other side,
other types of exercises are very effective such as aerobic exercise like
walking, running, swimming etc. in belly fat reduction. Another study showed
that exercise helped completely to prevent re-gaining abdominal fat after
weight loss.
It also controls blood sugar levels,
reduces inflammation and other metabolic abnormalities associated with central
obesity.
 |
| Lose Weight Fast |
6. Track Your Foods and Figure Out
It is very important to know you that
what you are eating. Most people think that they are eating high protein,
low-carb but tending drastically to underestimate.
It is essential to track things for a
while if you truly want to take a good diet. You have no need to do this all
through the life but after a consistency like weigh and measure, you will know
what is required to change.
If you want to improve your protein
intake to 25-30% of calories, you need to check out for a calorie calculator.
If you do it every few months, weigh, measure everything you eat to find what
your current diet does. Then you will know where you have to change or not.
No comments:
Post a Comment