How To Get Rid of Tummy Fat
Being obese does not automatically mean that you are unhealthy. Actually, there are many individuals who are overweight and are in exceptional health. Equally, numerous athletic individuals experience metabolic issues which are linked to obesity.
It is the tummy fat, or the fat in the abdominal cavity that results in the biggest problems. In case you have any excess fat deposits around your waistline, then you must take the necessary steps to eliminate it. Tummy fat is normally estimated by taking the measurement of the circumference the waist. To do this, you will only need a simple tape measure. Any measurement above 102cm (40 inches) in mean and 88cm (35 inches) in women, is considered as abdominal obesity.
There are in fact a few strategies that have been proven to target the target the fat stored in the tummy area more than other parts of the human body. Below are 6 evidence-based strategies that you can use to get rid of tummy fat.
1. Avoid Sugar:
Added sugar in your diet is extremely unhealthy. Numerous studies have proved that it has distinctively toxic effects on metabolic health. Sugar is half fructose and half glucose. Fructose is only metabolized in the liver for a specific amount. In case you consume excessive refined sugar, the liver will be flooded with fructose and it will be pushed to turn it into fat.
Make a resolution to cut the amount of sugar in your daily diet, and think of entirely getting rid of sugary drinks. This will include fruit juices, sugar-sweetened beverages, various sports drink, and also teas and coffees with sugar added to them.
You must keep in mind that the above does not apply to whole fruit, as they are very healthy and have sufficient fibre which lessens the adverse effects of fructose. The fructose amount that you obtain from fruit is insignificant when compared to what you obtain from a diet that has refined sugar.
2. Consume More Proteins:
When it comes to chopping down on weight, protein is one of the most essential macronutrients. Research has shown that it can cut cravings by 60%, help you consume up to 441 lesser calories per day and assist you in boosting your metabolism to between 80 and 100 calories in a single day.
In case you want to lose weight and maintain your ideal weight, then adding protein to your daily diet is the most effective change that you can start with. Numerous studies have shown that protein is effective in reducing the amount of fat around the tummy. Therefore, make an effort of increasing your intake of dairy products, poultry, meats, seafood, fish, and unprocessed eggs. These are amongst the healthiest sources of protein.
In case you are struggling to get an adequate amount of protein in your diet, you will need a quality protein supplement for example whey protein. This is a convenient and healthy way to increase your total protein intake.
3. Decrease The Amount of Carb In Your Daily Diet:
The restriction of carbs is one of the most effective strategies for cutting down weight. This can be supported by several studies that have found out that when individuals reduce the amount of carbs that they take, their appetite reduced and they lose weight in the long run.
Low-carb diets result in rapid reductions in water weight, which can give you immediate results. You can observe a significant difference on the scale in just a few days. There are also different studies which compare low-fat and low-carb diets and shows that a low-carb diet particularly targets the fat in the belly, and also around the liver and the organs.
Avoid refines carbs such as pastas and white bread among others. In case you want to lose weight quickly, you should consider cutting down your carbs down to just 50 grams in day. If you keep you carb intake to this level, your body will go into ketosis, reducing your appetite and this will in turn force your body to begin burning primary for fuel.
Low-carb diet comes with several health advantages apart from weight loss. They can provide life-saving effects in type 2 diabetics.
4. Consume Foods That Are Rich in Fibre:
Dietary fibre is typically indigestible plant matter. It is usually claimed that consuming plenty of fibre can greatly help you cutting down weight. This is fact; however, it is imperative to know that not all fibre is equally created. The viscous fibres are they type that will have a pronounced effect on your weight. They are the fibres which bind water and then create a thick gel which ‘sits’ in the gut. The gel can radically slow the speed at which the food moves through your tummy and small bowel. This will slow down the digestions and the absorption of nutrients. The final result is reduced appetite and an extended feeling of fullness.
The best way to consume more fibre is to go for plant foods such as fruits and vegetables. Cereals like oats are also a good source, as well as legumes. You could also attempt consuming a fibre supplement such as glucomannan. This is the most viscous dietary fibres that exist today, and it has been shown to result in weight loss in several studies.
5. Aerobic Exercises:
Exercise is very essential for a number of reasons. It is one of the best things which you can do in case you desire to live a healthy and long life and escape diseases. Aerobic exercise such as swimming, running, and walking has been shown to lead to major reductions in tummy fat. It is also important for people who do not want to regain tummy after a weight loss; thus exercise is essential for weight maintenance. It also results in reduce sugar levels in the blood, inflammation and other metabolic abnormalities that are connected with tummy fat.
6. Track The Foods That You Eat:
What you daily consume is every imperative. This is a fact that everyone know. Nonetheless, a majority of people do not know what they are actually consuming. Individuals may claim that they are taking low-carb or high-protein foods, but most of the time, they tend to either underestimate or overestimate.
If you truly want to optimize your diet, you will have to track everything that you consume for a while. In case you intend to boost your protein intake by 25% to 30% of calories, you will need to really measure and then fine tune so as to reach your goal.
Getting rid of tummy fat is one of the biggest concern for Americans today. If you follow the above six strategies, you will begin observing noticeable changes in less than a month. If you stick to them, then you are sure to eliminate permanently tummy fat. If you want a more comprehensive guide that will cover the different strategies that you can use in reducing tummy fat, you should acquire this book- ‘Fat Loss Factor’, written by Charles Livingston. The book goes at $97 in the local stores. However, we are giving you a significant discount, and you can now get it at just $47, that means you get to save $50.
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