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10 Effective Ways To Lose Belly Fat

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Belly fat is seriously harmful. Many health organizations use body mass index to classify weight and predict the risk for metabolic disease.

Though losing fat from this area and have a flat stomach can be difficult, there are several things you can do to reduce excess belly fat. Here are 10 effective tips to lose belly fat backed by scientific studies. How to lose belly fat?

10. Do Cardio Exercise
Cardio exercise is an effective way to improve your health and burn calories.

Studies also show that it’s one of the most effective forms of exercise for reducing belly fat. However, results are mixed as to whether moderate or high intensity exercise is more beneficial.

In any case, the frequency and duration of your exercise program are more important than its intensity.

One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 5 hours per week, compared with those who exercised 2.5 hours per week.

9. Perform Resistance Trainings, Lift Weight
Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass.

Based on studies involving people with prediabetes, type 2 diabetes, and fatty liver disease, resistance training may also be beneficial for belly fat loss.

In fact, one study involving teenagers with overweight showed that a combination of strength training, and aerobic exercise led to the greatest decrease in visceral fat.

If you decide to start lifting weights, it’s a good idea to get advice from a certified personal trainer.

8. Avoid Foods That Contain Trans Fats
Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.

They’re found in some margarines and spreads and also often added to packaged foods, but many food producers have stopped using them.

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

A 6-year study found that monkeys who ate a high trans fat diet, gained 33% more abdominal fat than those eating a diet high in monounsaturated fat.

To help reduce belly fat and protect your health, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats.

NUMBER 7: EAT PLENTY OF SOLUBLE FIBER!
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.

Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food.

What’s more, soluble fiber may help fight belly fat.

An observational study in over 1,100 adults found that for every 10 gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period.

Make an effort to consume high fiber foods every day. Excellent sources of soluble fiber include: flax seeds, shirataki noodles, Brussels sprouts, avocados, legumes, blackberries.

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The timeline of this video;
00:43 - # 10 - Do Cardio Exercise
01:24 - # 9 - Do Resistance Exercise
02:05 - # 8 - Avoid Trans Fats
02:57 - # 7 - Eat Soluble Fiber
03:51 - # 6 - Don't Eat Sugary Foods
04:25 - # 5 - Eat a High Protein Diet
05:05 - # 4 - Reduce Carbs
05:54 - # 3 - Track Your Food Intake
6:28 - # 2 - Try the Intermittent Fasting Method
07:22 - # 1 - Change Your Lifestyle
08:12 - Thank you
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