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Even a modest reduction in consumption of carbohydrate-rich foods may promote loss of deep belly fat. Many people are still seriously confused about what types of food to eat to lose weight, and it's not really their fault.
As Americans cut fats from their diet (and also the protein that's often abundant in full-fat foods), they replaced them with carbohydrates -- and not the good kind in vegetables. The idea that cutting carbs from your diet can lead to weight loss is beginning to catch on though, and as the new study above points out, even moderate reductions in your carb consumption can help you shed extra pounds.
Researchers from the University of Alabama at Birmingham revealed that when 69 overweight people were given a diet with a modest reduction in carbohydrates for eight weeks, they had 11 percent less deep abdominal fat than those given a lower-fat diet.
An important point is that the reduced-carb diet promoted the loss of deep belly fat, also known as "visceral fat," even when no change in weight was apparent.
Visceral fat is strongly linked with type 2 diabetes, heart disease, stroke, and other chronic diseases. While it's often referred to as "belly fat" because it can cause a "beer belly" or an apple-shaped body, you can have visceral fat even if you're thin.
People on low-carb diets lose weight in part because they get less fructose, a type of sugar that can be made into body fat quickly. But what many completely fail to appreciate is that fructose is the NUMBER ONE source of calories in the United States and the typical person is consuming 75 grams of fructose each and every day. Evidence is mounting that excess sugar, and fructose in particular, is the primary factor in the obesity epidemic, so it's definitely a food you want to avoid if you want to lose weight. If you struggle with insulin resistance, which you would know by measuring your fasting insulin level and seeing if it is over 5 OR if you have any of the following conditions, you'll need to be particularly careful about limiting your fructose intake to 15 grams per day or less.
Many dieters snack on pretzels in lieu of potato chips and other salty snacks, believing them to be healthier alternatives. Don't be fooled by the fact that they're "fat-free" – remember it's the carbs that are the culprit. Your body prefers the carbohydrates in vegetables rather than grains because it slows the conversion to simple sugars like glucose, and decreases your insulin level.
Even cereals, whether high-fiber, whole-grain or not, are not a food you want to eat if you're concerned about your weight. Of course, increasing numbers of people are now aware that refined carbs like white sugar and white bread may make you pack on the pounds. Many people resist the idea of cutting grain and sugar from their diets, wondering what else there is to eat if they avoid bread, potatoes, pizza, baked goods and other unhealthy carbs. The truth is, there is a wonderful variety of delicious foods available that are not processed, full of fructose or based on refined white sugar and flour. My program comes from decades of experience in which I have researched extensively, conferred with my professional colleagues, and most importantly, successfully treated tens of thousands of patients. To round out your weight loss program, you'll also need to have an effective exercise regimen, and for this intensity is key. I am observing belly fat after my marriage and trust me that is the worst place for fashion outfits. As a personal trainer, I can honestly say that this question is probably the most frequent question I am asked.
In order to have a fat losing diet you will want to burn more calories than you consume, this will result in your body using your fat store as energy, but you still have to consume food so that your body will be able to repair itself and continue functioning.
When you find your BMR remove 500 calories from it and that will give you how many calories you should be consuming a day. Now that you know how many calories you should intake, let us calculate your macronutrient division.
Carbohydrates are used to fuel your body with energy and glycogen, so you can lift weights and repair muscle. Fats are necessary to produce hormones in your body that will aid to the recovery and production of muscle.
The number one thing to consider in order to reduce body fat percentage is to be sure to consume fewer calories than the amount you burn on a daily basis.

As long as you concentrate on building muscle mass and the right kind of cardio training, you will burn calories and fatty acid.  This combined with a thoughtful amount of calorie intake should help you to lose weight- or rather reduce body fat. No, you must find a way to eat like you want, when you want and still be able to reduce body fat.  Basically you want to gain muscle, not fat.
The basic plan Brad suggests to reduce body fat percentage is to eat a caloric diet that sufficiently maintains your body processes for five days of the week, and then on the other two days, you do a little micro fast (don’t eat until dinner) and work out just before you have a normal sized dinner. Slideshare uses cookies to improve functionality and performance, and to provide you with relevant advertising.
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This could help reduce the risk of developing Type 2 diabetes, stroke and coronary artery disease. The conventional nutritional dogma of the last decade has been pushing a low-fat or fat-free diet on Americans, misleading them into thinking they've got to cut out fat to lose weight. Partly as a result of Americans' reliance on unhealthy carbs -- bagels, pasta, pretzels, rice, potatoes, etc. Further, during a second eight-week period in which calories were reduced by 1,000 each day, those on the lower-carb diet lost 4 percent more total body fat. It is thought that visceral fat is related to the release of proteins and hormones that can cause inflammation, which in turn can damage arteries and enter your liver, affecting how your body breaks down sugars and fats. So even if you aren't trying to lose weight, cutting unhealthy carbs in your diet could have a positive impact on your levels of visceral fat, and thereby potentially reduce your risk of chronic disease. Although fructose is naturally found in high levels in fruit, it is also added to many processed foods, especially in the form of high-fructose corn syrup. But eating pretzels is akin to dipping a spoon straight into a bowl of sugar, as that's precisely the way your body responds to this refined carbohydrate snack.
Grain carbohydrates, like those in pretzels, will increase your insulin resistance and interfere with your ability to burn fat -- which is the last thing you want if you're trying to lose weight.
If they contain sugar, that will tend to increase your insulin levels even more … but even "healthy" sugarless cereals are an oxymoron, since grains rapidly break down to sugar in your body, stimulating insulin production and encouraging weight gain.
Vegetables will NOT convert into sugar the way grains do, and most Americans need to eat far more vegetables. I've outlined many of them in my comprehensive nutrition plan, and this is the place I recommend you start if you want to tweak your diet to lose weight or just become healthier. Many are struggling with weight issues, but I am certain that if you adhere to the recommendations in my program, you will reach your weight loss goals. High-intensity, burst-type exercises such as Sprint 8 can significantly cut down on the amount of time you have to spend exercising, while optimizing your ability to burn body fat. The first one is having a proper diet, the second one is following a weight training routine and the last one is to incorporate cardiovascular activities in your daily life.
I do not recommend Saturated fats and Trans fats although, I do recommend Polyunsaturated and Monounsaturated fats.
Some fats like saturated fats are not good for you as they increase LDL cholesterol unlike unsaturated fats that increase HDL cholesterol. I strongly recommend you not to take in too much sugar as this can be harmful to your body. Yes that is right, a single pill or two can provide you with all the vitamins and minerals you need. He fell in love with bodybuilding when he was only 12 and loves to motivate , teach and inspire people at all times. How to reduce body fat can be a big question in your life if you miss your workout along with improper diet. Please contact worldyogasociety at gmaildotcom for permission to use any content published herein. Various studies have concluded that short, intense and frequent exercise are most effective in dealing with the more serious health issues caused by sedentary living: obesity, Type 2 diabetes, heart disease.
If your only source of fructose came from eating an apple or orange a day, keeping your total grams of fructose to below 25 per day, then it would not be an issue.

The average person is consuming one-third of a pound of sugar every day, which is five ounces or 150 grams, half of which is fructose.
As you can see in this table, some fruits are very high in fructose, so munching indiscriminately on the wrong ones could set you back. Remember, whether it's a whole grain, a sprouted grain or a refined grain, ALL grains rapidly break down to sugar, which causes your insulin resistance to increase and will make your weight problems worse. Eating carbs in the form of vegetables may make your carb intake higher, but will not be a hindrance to your health goals.
This program will take you from the beginner stage through intermediate and advanced, allowing you to make healthy changes to your diet and lifestyle one step at a time, at a pace that feels comfortable to you. Full instructions on how to properly perform these exercises can be found in this previous article. Aerobic exercises are a great and fun way to lose not just belly fat but overall fat from your body. Jumping jacks are great for warming up the body and helps in improving your metabolism and increasing your heart rate.
It is an aerobic workout that boosts upper body strength and burns fat from the thighs and waist. That is pretty neat considering you won’t have to eat a ton of fruits like bodybuilders used to do back in the days.
Studies have shown vibration plate technology is highly effective for improving core stability, muscle toning, muscle strengthening, pelvic floor strengthening. A few minutes every hour could reverse many of the harmful associations with desk based working. However, the moderately carb-restricted diet promoted a 4 percent greater loss of total body fat”.
This is 300 percent more than the amount that will trigger biochemical havoc, and this is the average -- many consume more than twice that amount. One caveat, corn and potatoes do not count as vegetables; they act much more like grains as far as your body is concerned. I find yoga quite boring but with all the moving and all the music, aerobics is just right for me.
If you are too lazy to do anything any other exercise, just make it a rule to do jumping jacks when you are watching TV and it is commercial time. Skipping targets various muscles at one time and is really beneficial to break a sweat and lose the overall fat from the body. The first one being that they might have just finished bulking, and realized that they went overboard with their food intake, and now have to suffer with a very high body fat percentage and excessive stubborn visceral fat. Here is a list of supplements that I recommend you to buy in order to supplement your diet. In today’s post I will tell you about all the exercises that you can do in your free time and get maximum benefits out of them. You can just go to your neighborhood park in the morning, take in the fresh air and try to run for at least 30-45 min.
The second being that the person just decided to transform his body and needs to lose fat to look better. I would like to stress the word supplement here; supplements should absolutely not be used as a meal replacement!
Now you can heal yourself in mind and body naturally with personal guidance from the World's leading Yoga Doctor.
Anyway, whatever your reason is, I can confidently and happily tell you that you can lose that fat.

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