Interestingly, being overweight or having stubborn belly fat is not the same thing as being plan unhealthy. Believe it or not, there are many overweight people out there who are in absolute perfect health. By the same token, many so-called normal-weight folks seem to confront serious problems relating to their heart, kidneys, lungs and what not.
They also seem to have challenges linked with obesity, albeit in a different way.
Experts believe that the fat underneath your skin is not something you should too bothered about, health wise.
It is actually the fat stored within your abdominal cavity, popularly known as the belly fat, which triggers major health imbalances.
You don’t need to be too heavy to carry excessive fat surrounding your waist line and become unhealthy rather quickly.
You can be well within your normal weight range and still carry belly fat, which is typically ascertained by gauging the circumference around waist at home using a tape measure.
How To Lose 10 Pounds in A Week
We are sure you must have heard of many preposterous ads and articles that claim to make you have a flat stomach in 3 days.
While losing 10 pounds in a week is indeed possible, you may want to embrace a method that is safe, measurable and doesn’t impact your health adversely.
To that end, here are five steps that will help you lose your belly fat healthily.
1. Eat More Protein
Protein has been known to improve metabolism by as much as 80-100 calories each day and lower cravings by nearly 60%.
By eating more protein, you could actually eat about 440 lesser calories every day.
If your primary goal is weight loss, then you may want to serious consider increase your protein intake. By doing so, you are not only likely to lose weight, but also unlikely to re-gain weight in the near future.
According to a recent study, the quantity (and quality) of protein was seen to be inversely proportional to belly fat. This means that those who ate more and improved quality of protein witnessed a reduced belly fat.
Another research study conducted in Denmark demonstrated that protein was associated with diminished chances of belly fat accumulation over a 5-year period.
Majority of these studies showed that protein contributed close to 30% of the respondents’ calorie intake, which is exactly what you should look to do.
Therefore, try to consume more high-quality protein like legumes, tofu, nuts, whole grains, eggs and dairy products, among others.
If you find that difficult, then consider using a safe and healthy protein supplement such as whey protein.
2. Lower Your Sugar Intake
Adding sugar into your diet is a recipe for disaster, without a doubt.
Sugar basically comprises of fructose and glucose and only the liver can metabolize fructose in a substantial manner.
When you consume plenty of refined sugar, your liver gets taxed with fructose and ends up storing the residue as far.
According to studies, sugar impacts your metabolism in a real bad way. Some of them also suggest that excessive intake of sugar is linked to heightened belly fat, which results in insulin resistance as well as other metabolic issues.
If you’re thinking that liquid sugar offers you some respite, you’re badly mistaken.
That is in fact, worse because your brain does not register liquid calories as normal calories.
Hence, you can consume a lot more calories by drinking sugar beverages and thinking that it’s a safer option.
As per some studies, sugar beverages are associated with 60% greater risk of obesity among children.
3. Increase Your Viscous Fiber Intake
It is a well-known fact that fiber primarily comprises of indigestible plant matter and hence, is thought to be a great strategy in aiding your weight loss plans.
That notion is not without its merits, but you must know that not all fiber is equally beneficial to lose weight in your stomach fast .
Apparently, only viscous and soluble fibers seem to help you lose some weight. These foods rich in fibers are distinct in that they are able to bind water and create a strong gel that sticks into your stomach. As a result, it slows down the pace at which food moves through your stomach, thereby bringing down the rate of digestion. How does it benefit you? Well, by feeling fuller for a longer period of time and suppressing your appetite, which keeps you from indulging in untimely snacks.
As a matter of fact, “14 grams of per day fiber were associated with a 10% lowering of calorie intake which translated into a weight loss of 4.5 pounds in a span of 4 months.”
This implies that viscous fiber can actually play a key role in lowering your belly fat.
The best sources of such fibers include fruits, green vegetables, oats and legumes.
4. Curb Your Carb Intake
Guess what, it’s not ‘fats’ which cause you to become belly fat. It’s actually the harmful carbs which pile on the annoying layer of skin around your waist.
Numerous studies have pointed out that as people begin to lower their carbs food intake, their appetite takes a hit.
When that happens, healthy weight loss becomes inexorable.
For that though, you may want to first know the difference between good carbs and bad carbs – and not be satisfied by answering the usual question ‘what are carbs.’
Basically, good carbs include fresh fruits and vegetables; whole grains, brown rice, quinoa, barley, corn, potatoes, legumes and whole-grain bread.
Similarly, examples of bad carbs include cheese, butter, processed carbs, high-sugar foods like chips, cookies, donuts, white-flour bread, white rice and Cheerios, among other.
According to more than 20 random controlled trials, low-carbs foods result in about 3 times more weight loss as against low-fat calories.
This also holds true in cases where the low-carb category is allowed to eat to their heart’s content.
Low-carb intake also helps in reducing water weight, which imparts almost instantaneous results to weight loss enthusiasts.
It is actually possible to note the difference within a few days.
There are studies which suggest that low-carb diets lead to increased fat accumulation around important organs like the liver apart from belly.
This means that the belly fat triggered by a low-carb diet can actually be dangerous for your general health by causing damage to critical organs.
If you wish to lose your weight at a fast pace, lower your carb intake to less than 50 grams each day.
This will seriously reduce your appetite and make your body burn fats at a swift pace.
Apart from helping you with your belly fat, a low-carb diet can also be a life-saver in case of type 2 diabetes.
It is tempting to know more about fads like ‘how to lose tummy fat without exercise’.
Yet, the fact remains that exercise is one of the finest things you should do to reduce belly fat and lead a healthy life.
To reduce belly fat, you must incorporate some type of exercise in your regimen. It doesn’t always need to be high-intensity weight-training or tough abs workouts.
On the contrary, doing crunches mindlessly to lose weight in your stomach fast is not likely to get you anywhere and can actually be detrimental for your goal.
One study noted that 6 weeks of abdomen training did not make much of a difference in waist circumference, or belly fat.
However, aerobic exercises like running, brisk walking, swimming, cycling, etc have been to result in measurable belly fat reduction.
Use these five strategies to set yourself on the path to a safe and healthy weight loss while taking care of your stubborn belly fat.
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