Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat. health organizations use (BMI) to classify weight and predict the risk of metabolic disease.
Here are my Top 4 effective tips to lose belly fat, backed by scientific studies.
Step 1. Easy On The Alcohol
Excessive alcohol intake has been associated with increased belly fat. If you need to reduce your waistline, consider drinking alcohol in moderation or abstaining completely.
Those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they drank.
Cutting back on alcohol may help reduce your waist size. You don’t need to give it up altogether, but limiting the amount you drink in a single day can help.
Step 2. Whole lot of Fiber
Fiber promotes weight loss by helping you feel full, so you naturally eat less.
Fiber may also decrease the number of calories your body absorbs from food. adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period
Definition: type of carbohydrate that the body can’t digest
There is strong evidence that eating plenty of fiber (commonly referred to as roughage) is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.
Examples: Nuts, Berries, Bran Cereal, Popcorn, Beans, Avocado, Brown Rice the list goes on.
Step 3. Easy on the carbs
High intake of refined carbs is associated with excessive belly fat. Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables.
Good Carbs: Vegetables, Whole fruits, Legumes, Nuts, Seed, Whole grains.
Not all carbs are created equal. Refined carbs are linked to obesity and metabolic diseases, but unprocessed carbohydrates have many health benefits.
Whether your diet is high in fat or high in carbohydrates, if you frequently consume more energy than your body uses, you’re likely to gain weight. Gram for gram, carbohydrate contains fewer calories than fat.
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