27/05/2020
7 simple ways to lose your hate belly🍏🍋🍇🍌🍉🍍🥭🍑🍒🍓🍅🥬🥦🥑🥕
1️⃣Foods with added sugars are bad for your health. Eating a lot of these types of food can cause weight gain. Studies show that added sugar has uniquely harmful effects on metabolic health. Numerous studies have indicated that excess sugar, mostly due to the large amounts of fructose, can lead to fat building up around your abdomen and liver. Sugar is half glucose and half fructose. When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat. Some believe that this is the main process behind sugar's harmful effects on health. It increases abdominal fat and liver fat, which leads to insulin resistance and various metabolic problems. Liquid sugar is worse in this regard. The brain doesn’t seem to register liquid calories in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories. A study observed that children were 60% more likely to develop obesity with each additional daily serving of sugar-sweetened beverages. Try minimizing the amount of sugar in your diet and consider completely eliminating sugary drinks. This includes sugar-sweetened beverages, sugary sodas, fruit juices, and various high sugar sports drinks. Read the labels to make sure products do not contain refined sugars. Even foods marketed as health foods can contain significant amounts of sugar. Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.
2️⃣Eating plenty of protein can boost your metabolism and reduce hunger levels, making it a very effective way to lose weight. Several studies suggest that protein is particularly effective against abdominal fat.
3️⃣Eating fewer carbs is a very effective way to lose fat.
This is supported by numerous studies. When people cut carbs, their appetite goes down and they lose weight.
More than 20 randomized controlled studies have now shown that low carb diets sometimes lead to 2–3 times more weight loss than low fat diets.
This is true even when those in the low carb groups are allowed to eat as much as they want, while those in the low fat groups are calorie restricted.
Low carb diets also lead to quick reductions in water weight, which gives people fast results. People often see a difference on the scale within 1–2 days.
Studies comparing low carb and low fat diets indicate that low carb eating specifically reduces fat in the abdomen and around the organs and liver.
This means that some of the fat lost on a low carb diet is harmful abdominal fat.
Just avoiding the refined carbs — like sugar, candy, and white bread — should be sufficient, especially if you keep your protein intake high.
If the goal is to lose weight fast, some people reduce their carb intake to 50 grams per day. This puts your body into ketosis, a state in which your body starts burning fats as its main fuel and appetite is reduced.
Low carb diets have many other health benefits besides just weight loss. For example, they can significantly improve health in people with type 2 diabetics.
4️⃣There’s some evidence that soluble dietary fiber can lead to reduced amounts of belly fat. This should cause major improvements in metabolic health and reduce the risk of certain diseases.
5️⃣Exercise can be very effective for reducing abdominal fat and providing many other health benefits.
6️⃣Most people know that what you eat is important, but many don't know specifically what they’re eating.
A person might think they're eating a high protein or low carb diet, but without keeping track, it’s easy to overestimate or underestimate food intake.
Tracking food intake doesn't mean you need to weigh and measure everything you eat. Tracking intake every now and then for a few days in a row can help you realize the most important areas for change.
Planning ahead can help you achieve specific goals, such as boosting your protein intake to 25–30% of calories or cutting down on unhealthy carbs.
Check out these articles here for a calorie calculator and a list of free online tools and apps to track what you’re eating.
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