BEST WAY TO LOSE BELLY FAT

         BEST WAY TO LOSE BELLY FAT

      

1. Eat lots of soluble fiber

Soluble fiber absorbs water and forms a gel that helps to slow down food passing through the digestive system.

Studies show this type of fiber favors weight loss, helping you feel full so you naturally eat less. It can also decrease the amount of calories your body absorbs from food..

Make an effort to eat high-fiber foods every day. Very good sources of soluble fiber include flax seeds, Shirataki noodles, Brussels sprouts, avocado, legumes and blackberries.

2. Avoid foods containing trans fats

Trans fats are created by pumping hydrogen to unsaturated fats such as soybean oil.

They are found in some margarain and spreads, and they also added some packaged foods.

These fats have been linked to inflammation, heart disease, insulin resistance and increased abdominal fat in observational and animal studies.

A six-year study found that monkeys consuming a diet rich in trans fat fats gained 33% more abdominal fat than monkeys consuming a diet high in monounsaturated fats.

To help reduce belly fat and protect your health, read the labels on the ingredients and stay away from products that contain trans fats. These are often referred to as "partially hydrogenated fats".

3. Do not drink too much alcohol

Alcohol can have health benefits in small amounts, but it is seriously harmful if you drink too much.

Research suggests that too much alcohol can also increase belly fat.

Observational studies link alcohol consumption to a significant increase in the risk of central obesity - that is, the deposition of excess fat around the waist.

Alcohol cuts can help reduce your waistline. You do not have to give up altogether, if you will, but limiting how much you drink in a day can help.

In a study of more than 2,000 people, those who drank alcohol daily, but on average less than one drink a day had less abdominal fat than those who drank less frequently, but consumed more alcohol on the days they made drink.

4. Eat a high protein diet

Protein is an extremely important nutrient for weight management.

High protein content increases the release of the PYY hormone completely, which decreases appetite and promotes satiety. Protein also increases metabolic rate and helps maintain muscle mass during weight loss.

Many observational studies show that people who consume more protein tend to have less abdominal fat than those who eat a low-protein diet.

Be sure to include a good source of protein at each meal, such as meat, fish, eggs, dairy products, protein whey or nuts.

5. Reduce stress levels

Stress can cause you to increase belly fat by activating the adrenal glands to produce cortisol, also known as the "the" stress hormone.

Research shows high levels of appetite and storage units increase abdominal fat cortisol.

What's more, women who already have a large waistline tend to produce more cortisol in response to stress. The increase in cortisol further increases the fat gain by about half.

To help reduce belly fat, participate in pleasurable activities that relieve stress. Practicing yoga or meditation can be effective methods.

6. Do not eat a lot of sugary foods

Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess.

These include heart disease, type 2 diabetes, obesity and fatty liver disease.

Observational studies show a relationship between high sugar consumption and increased intra-abdominal fat.

It is important to realize that more than refined sugar can lead to increased belly fat. Even "healthy" sugars (like real honey) should be used sparingly.

7. Do aerobic exercise

Aerobic (cardiovascular) exercise is an effective way to improve health and burn calories.

Studies also show that it is one of the most effective forms of exercise to reduce belly fat. However, the results are mixed with respect to whether moderate intensity or high exercise intensity is more beneficial.

8. Reducing carbohydrates, especially refined carbohydrates

Reducing carbohydrate intake would be helpful to lose fat, including belly.

No need to follow a low-carb diet. Some research suggests that the simple replacement of raw starch carbohydrates, refined carbohydrates can improve metabolic health and reduce belly fat.

The famous Framingham Heart Study, those with the highest intake of whole grains probably 17 percent less abdominal fat than those who ate a diet rich in refined grains.

9. Replace Some of your cooking oil with coconut oil

A jar of coconut oil and a teaspoon

Coconut oil is one of the healthiest fats you can eat.

Studies show that medium-chain fats in coconut oil can increase metabolism and reduce the amount of stored fat in response to higher consumption of calories.

Controlled studies suggest that it may also lead to the loss of belly fat.

A study,  shows that o those who consumes coconut oil daily for more than 12 wks to an average of 1.1 inch lost.

To increase the loss of belly fat, it is advisable to about 2 tablespoons (30 ml) coconut per day, the amount of oil used in the majority of studies showing good results.

However, note that coconut oil is still high in calories. Instead of adding fat to your diet, replace part of the fat that is currently eating with coconut oil.