How Fast Can You Lose Belly Fat – Do you want to learn how to lose belly fat fast, whether you want to fit under that sexy dress for your upcoming wedding or want to get six pack abs? Or maybe you’re tired of being mistaken for pregnant like me?
Regardless of your motivation, belly fat is the most dangerous fat on your body and can cause much more than a body image problem. If you have a lot of excess fat around your waist, you should take some steps to reduce it, even if you are not very heavy.
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Study after study has shown that people with the largest waistlines have the highest risk of developing life-threatening metabolic diseases.
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Belly fat is considered the root cause of many health problems because it is located a short distance from the heart, liver and other vital organs, putting pressure on them and potentially interfering with their functions.
As much as we all want a perfectly flat stomach, belly fat always seems to be the last thing to lose weight. The older you are, the harder it is to lose belly fat. Even if you lose weight, it doesn’t always mean you lose belly fat. This can definitely be one of the most frustrating parts of losing weight.
If you want to learn how to lose belly fat fast, you must first understand what it is and what causes it.
These fat cells are actually metabolically active and secrete hormones and chemicals that can affect every organ in your body.
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When you’re at a healthy weight, hormones and chemicals secreted by fat cells can help regulate insulin, appetite, and even burn stored fat.
But obese people have more and larger fat cells than normal, which can produce more hormones and chemicals than their body needs. This has negative effects on the body over time, increasing the risk of diseases such as diabetes, stroke and heart attack.
There are several ways to measure excess belly fat. One option is to check if your waist measurement is over 35 inches (88 cm) for women or 40 inches (102 cm) for men.
Another common method is to use a tape measure to calculate your waist to hip ratio. If your ratio is greater than 0.8 for women or 1.0 for men, it means you have too much belly fat.
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Finally, if you notice that your clothes fit better around your waist, it could be a sign that you need to lose belly fat.
By paying attention to these warning signs, you can take steps to reduce your risk of developing health problems related to excess belly fat.
Alcohol consumed in moderation can have a positive effect on your body. For example, red wine can reduce the risk of heart attack and stroke.
However, drinking large amounts of alcohol can lead to chronic inflammation, liver disease, and other health problems (1).
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Studies have also shown that alcohol inhibits fat burning and excess calories from alcohol are stored as belly fat, resulting in an unsightly beer belly (2).
If you’re trying to lose weight, it’s best to limit your alcohol consumption to 1 glass of wine once a week or avoid it altogether.
Comparative studies of the gut microbiome in obese and normal-weight individuals have found specific bacteria that can increase the number of calories absorbed from food (3).
A study of lean and obese twin families also confirmed a core set of shared microflora between families that may influence weight gain and location of stored weight (4).
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When your body is under stress, it produces cortisol, also known as the “stress hormone,” in response to stress. Unfortunately, excess cortisol can cause weight gain, especially around the middle.
For many people, stress leads to emotional overeating. And many extra calories end up in the belly area due to high levels of stress hormones (5).
Your big belly may not just be due to excess fat deposits. Bloating is another common cause that can make your stomach look bigger than it should be.
Bloating is caused by gas in the gut caused by a food intolerance, such as a wheat allergy or lactose intolerance. Eating too fast and not chewing your food properly can also lead to swallowing air and bloating.
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You should also limit your consumption of carbonated drinks, as gas can cause gas to get stuck in your stomach.
A pregnant woman’s body undergoes significant physical and hormonal changes due to the growth of the baby in the womb, which can lead to weight gain and fat retention in the abdominal area.
Have you ever wondered why you can’t lose belly fat even though you’ve made efforts to tone your midsection?
While cardio exercises like walking, running, and cycling are important for keeping your body fit and healthy, your diet determines 90% of your belly fat and weight loss success.
Exercise To Lose Belly Fat: 24 Best Exercises & Workouts
When you train your abs, you strengthen and develop your abs. However, the visceral fat buried behind your abs is unaffected by your exercise (6).
Abs are made in the kitchen. I managed to lose a twin pregnancy without a crunch or a crunch!
Although we often hear that eating more fiber helps with weight loss, not all fiber is created equal.
Soluble and viscous fibers bind with water to form a thick gel in the intestine. This gel can slow the movement of food through the stomach, resulting in a longer feeling of fullness and reduced appetite (8).
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A 5-year study showed that consuming 10 grams of soluble fiber per day significantly reduced belly fat without affecting subcutaneous fat. This is potentially useful if you want to lose belly fat without losing weight elsewhere.
Eat plenty of plant-based foods, such as vegetables and fruits, to increase your fiber intake. Other good food sources are legumes (beans), flax seeds, chia seeds and oats.
Adding protein to your diet may be the most effective long-term strategy for reducing belly fat and losing weight.
Not only does protein help curb cravings, boost your metabolism, and help you eat fewer calories per day, but it can also help you avoid weight gain once you stop your weight loss program ( 9Trusted Source , 10Trusted Source ).
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So what are good sources of protein? Foods such as whole eggs, fish, shellfish, meat, nuts, legumes and dairy products are rich in protein.
One study also found that overweight participants who were given whey protein lost more weight and gained more muscle mass than those who were not (11).
If you struggle to get enough protein in your diet, this natural, grass-fed whey protein supplement is a healthy and convenient way to increase your intake and fat loss.
Probiotics are bacteria found in certain fermented foods and supplements. They offer many health benefits, including improving gut health, boosting the immune system, and even regulating weight (12).
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Studies have found that bacteria from the Lactobacillus family, including Lactobacillus gasseri, Lactobacillus plantarum, and Lactobacillus amylovorus, can reduce belly fat (13, 14, 15).
Choose a high-quality supplement that is equipped with a bio-shield to increase the survival and optimal release of various bacterial strains, which include many of the proven strains mentioned above, such as this one.
The health benefits of apple cider vinegar are wide and impressive, including improving the health of your skin and digestive system.
Animal studies have shown that the acetic acid in apple cider vinegar reduces the accumulation of belly fat (16).
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Studies in obese people have also shown that those consuming 1-2 tablespoons of apple cider vinegar per day had a significant reduction in visceral fat (17).
Cayenne pepper contains a substance called capsaicin, which is known to speed up the body’s metabolism, causing the body to produce extra heat and burn more calories for fuel. Capsaicin has also been shown to promote the breakdown of visceral fat in the midsection (18).
Ginger also has many benefits for weight loss and ginger is good at reducing flatulence. Coriander is another good spice for reducing flatulence.
Studies have shown that low-carb diets target fat in the abdomen and surrounding organs, such as the liver (19).
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Even if you replace refined carbs (bread, pasta, etc.) with unrefined starchy carbs, studies have shown that it can reduce belly fat (20).
Sugar is a big culprit in weight gain, especially processed or refined sugar. Many studies have shown that excess sugar directly causes belly fat to accumulate (21).
Sugar-sweetened beverages are even worse for you because they are empty calories and can make you eat more calories.
If you’re trying to lose weight and lose belly fat, cut back on sugar and consider eliminating sugary drinks from your diet altogether. Raw honey is a healthier alternative to processed sugar thanks to its many beneficial enzymes and minerals. For cooking or baking, maple syrup is a better alternative to raw honey because it is heat resistant.
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A great alternative to sugar-sweetened beverages is flavored detox water infused with whole fruits, herbs and
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