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03.07.2014

How to lose belly fat men, diet food plans to lose weight - For Begninners

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It’s the fat in the abdominal cavity, the belly fat, that causes the biggest issues (3). If you have a lot of excess fat around your waistline, even if you’re not very heavy, then you should take some steps to get rid of it.
Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women, is known as abdominal obesity.
There are actually a few proven strategies that have been shown to target the fat in the belly area more than other areas of the body. When you eat a lot of refined sugar, the liver gets flooded with fructose, and is forced to turn it all into fat (6). Numerous studies have shown that excess sugar, mostly due to the large amounts of fructose, can lead to increased accumulation of fat in the belly (7). Bottom Line: Excess sugar consumption may be the primary driver of belly fat accumulation, especially sugary beverages like soft drinks and fruit juices. Not only will it help you lose… it can also help you avoid re-gaining weight if you ever decide to abandon your weight loss efforts (17, 18). One study showed that the amount and quality of protein consumed was inversely related to fat in the belly. Another study in Denmark showed that protein, especially animal protein, was linked to significantly reduced risk of belly fat gain over a period of 5 years (20).
This study also showed that refined carbs and vegetable oils were linked to increased amounts of belly fat, but fruits and vegetables linked to reduced amounts.
If you’re a vegetarian, check out this article on how to increase your protein intake. This is supported by numerous studies… when people cut carbs, their appetite goes down and they lose weight (23). There are also studies comparing low-carb and low-fat diets, showing that low-carb diets specifically target the fat in the belly, and around the organs and liver (27, 28). What this means is that a particularly high proportion of the fat lost on a low-carb diet is the dangerous and disease promoting abdominal fat.


However… if you need to lose weight fast, then consider dropping your carbs down to 50 grams per day.
Bottom Line: Studies have shown that low-carb diets are particularly effective at getting rid of the fat in the belly area, around the organs and in the liver.
In one 5-year study, eating 10 grams of soluble fiber per day was linked to a 3.7% reduction in the amount of fat in the abdominal cavity, but it had no effect on the amount of fat under the skin (34). What this implies, is that soluble fiber may be particularly effective at reducing the harmful belly fat. Bottom Line: There is some evidence that soluble dietary fiber may lead to reduced amounts of belly fat, which should cause major improvements in metabolic health.
Getting into all of the amazing health benefits of exercise is beyond the scope of this article, but exercise does appears to be effective at reducing belly fat. In one study, 6 weeks of training just the abdominal muscles had no measurable effect on waist circumference or the amount of fat in the abdominal cavity (40). Aerobic exercise (like walking, running, swimming, etc) has been shown to cause major reductions in belly fat in numerous studies (41, 42). Another study found that exercise completely prevented people from re-gaining abdominal fat after weight loss, implying that exercise is particularly important during weight maintenance (43). The whole idea is to ensure that you lose stubborn fat around your belly and keep yourself fit. Where most people are struggling to keep themselves fit others are sweating it out to ensure that they get back in shape or lose weight. Losing that extra belly fat surely needs a lot of effort on your part but at the same time it is important that those efforts are directed in the right way to get maximum benefits.
Want to see your belly fat cut down then it is time that you include a lot of fiber and protein in your diet. Thus when you plan out belly fat diets, you are also giving your body all the nutrients required for maintaining a good overall health. While you are having your fiber rich food, taking time to chew and swallow will help your body register the food and thus help in weight loss which in turn will help reduce belly fat.


Thus, though it fills your stomach, it does not add on to your calories count and thus help regulate fat collection on your body especially belly fat.
Fiber poses interference in the body’s fat absorption process and thus even if you eat some amount of fatty food; fiber will help in eliminating it from the body without being completely absorbed.
Such a diet not only aids weight loss and helps reduce belly fat but also improves the digestive system and also helps fight different health problems. This will help you lead a healthier life as you lose your belly fat and become fit and fine.
Cleansing diets that can help lose belly fat fast include fruit juices or fresh fruits and green tea with lemon and honey. However, diets to lose belly fat are not a magic potion, they need to be combined with a regular and consistent exercise regime and a continuous effort to lead a healthy life.
Some studies suggest that protein is particularly effective against belly fat accumulation. This will put your body into ketosis, killing your appetite and making your body start burning primarily fats for fuel.
Spot reduction (losing fat in one spot) is not possible, and doing endless amounts of crunches will not make you lose fat from the belly. Most workouts designed to help people lose weight need to be combined with good diet plan for effective results.
Some of these low fat foods that are rich in fiber content include nuts, extra virgin olive oil, fish, lean meats, etc. A good exercise routine combined with some effective belly fat diet plan will help you lose your belly fat fast. This will not only help you lose belly fat fast but will also ensure that you maintain your weight for a healthier and happy life.



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