The Dogs Breakfast

A Conduit of Mixed News & Self Help Information with a dash of humor…

6 Proven Ways to Lose Belly Fat (No. 2 and 3 are Best)…

Overweight does not necessarily equal unhealthy.

There are actually plenty of overweight people who are in excellent health (1).

Conversely, many normal weight people have the metabolic problems associated with obesity (2).

That’s because the fat under the skin is actually notthat big of a problem (at least not from a health standpoint… it’s more of a cosmetic problem).

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.

Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure.

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.

Here are 6 evidence-based ways to lose belly fat.

1. Don’t Eat Sugar… and Avoid Sugar-Sweetened Beverages Like The Plague

Soda Bottles

Added sugar is extremely unhealthy.

Studies show that it has uniquely harmful effects on metabolic health (4).

Sugar is half glucose, half fructose… and fructose can only be metabolized by the liver in any significant amount (5).

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 offructose, can lead to increased accumulation of fat in the belly (7).

Some believe that this is the primary mechanism behind sugar’s harmful effects on health… it increases belly fat and liver fat, which leads to insulin resistance and a host of metabolic problems (8).

Liquid sugar is even worse in this regard. Liquid calories don’t get “registered” by the brain in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories (9, 10).

Studies show that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children… per each daily serving (11).

Make a decision to minimize the amount of sugar in your diet, and consider completely eliminating sugary drinks.

This includes sugar-sweetened beverages, fruit juices, various sports drinks, as well ascoffees and teas with sugar added to them.

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.

The amount of fructose you get from fruit is negligible compared to what you get from a diet high in refined sugar.

Btw… if you want to cut back on refined sugar, then you must start reading labels. Even foods marketed as health foods can contain huge amounts of sugar.

Bottom Line: Excess sugar consumption may be the primary driver of belly fat accumulation, especially sugary beverages like soft drinks and fruit juices.

2. Eating More Protein May be The Best Long-Term Strategy to Reduce Belly Fat

Man Sticking Knife Through Meat

Protein is the most important macronutrient when it comes to losing weight (12).

It has been shown to reduce cravings by 60%, boost metabolism by 80-100 calories per day and help you eat up to 441 fewer calories per day (13, 14, 15, 16).

If weight loss is your goal, then adding protein to your diet is perhaps the single most effective change you can do.

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).

There is also some evidence that protein is particularly effective against belly fat.

One study showed that the amount and quality of protein consumed was inversely related to fat in the belly. That is, people who ate more and better protein had much less belly fat (19).

Read Much More Here: http://authoritynutrition.com/6-proven-ways-to-lose-belly-fat/

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This entry was posted on October 21, 2014 by in Advice & Tips, Different Interesting Stories, Food For Thought, Health & Medical Information.

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