As summer rolls closer, many of us are starting to wonder how to shed belly fat so that we can look good in our swimsuits! There are a number of proven strategies that target fat in the belly area more than other areas of the body.
Today we are going to discuss four evidence based ways to lose belly fat.
Don’t Consume Sugar And Stay Away from Sugar-sweetened Drinks
Added sugar is very unhealthy. Studies have shown that it has harmful effects on metabolic health. These studies have concluded that excess sugar, mostly due to massive amounts of fructose can lead to increased fat accumulation in the belly.
Make a proactive decision to minimize the amount of sugar in your diet, and consider completely nixing sugary drinks.
Eat More Protein
When it comes to losing weight, protein is the most important macronutrient. It can reduce cravings by 60%, boost metabolism by 80-100 calories per day and protein allows you to eat up to 441 fewer calories per day, which is great for stomach fat reduction.
There is evidence that protein is exceptionally effective against belly fat. A study in Denmark showed that protein was linked to the reduced risk of belly fat gain.
So in order to be losing belly fat, make an effort to increase your intake of high-protein foods such as whole eggs, fish, seafood, legumes, nuts, meat, dairy products and some whole grains. You could also add some whey protein to your diet which is extremely handy and easy source of protein. These are the best protein sources in the diet.
Eliminate Excessive Carbs From Your Diet
Eliminating carbs is a very effective way to lose fat. This has been supported by numerous studies. When people cut carbs, their appetite goes down and they lose weight.
Just avoid refined carbs. (white breads, pastas, etc) This should be sufficient, particularly if you keep your protein high.
However, if you are looking for the fastest way to lose belly fat, consider cutting your carbs down to 50 grams a day. This will put your body into ketosis, which kills your appetite and makes your body start burning primarily fats for fuel. Remember that you shouldn’t continue with this low carbs for long.
Eat Foods Rich in Fiber, Especially Viscous fiber
Dietary fiber is mostly indigestible plant matter, and a lot of people claim that eating plenty of fiber can help weight loss. While this is true, it’s important to remember that not all fiber is created equal.
The soluble and viscous fibers have an effect on your weight.
In one five year study, eating 10 grams of soluble fiber every day was linked to a 3.7% reduction in the amount of fat in the abdominal cavity.
The best way to get more fiber is to eat a lot of plant foods like vegetables and fruit. Legumes are also a good source, as well as some cereals like oats.
Try these four suggestions and watch your belly fat disappear today!