5 Simple Ways How to Lose Belly Fat fast, Backed on Science
Belly fat is estimated by measuring the boundary around your waist. This can be done easily at home with just a simple tape measure.
Overweight doesn’t mean it’s necessarily equal unhealthy actually the belly fat causes the big issues.Because the fat which is under the skin is in fact not that big of a problem from a health point of view.
Anything which is above 40 inches or (104 cm) in men and 35 inches (86 cm) in women, is called abdominal obesity.
How to Lose Belly Fat fast?
Here are 5 evidence-based ways how to lose belly fat fast?
1. Avoid to eat sugar and sugar-sweetened drinks
According to many studies, Added sugar is very unhealthy. Many Studies show that it has exceptionally harmful effects on metabolic health.
Sugar is a half fructose, half glucose, and fructose can be metabolized by the liver only in any considerable amount. The liver is overloaded with fructose when you eat excess amount of refined sugar, and in result it is forced to turn it into fat.
Various studies have shown that a lot of sugar, generally due to the huge amounts of fructose, can increase accumulation of belly fat. So replace it with a healthy diet.
2. Eating more protein and calculate calories
When it comes to losing weight then Protein is the most essential macro-nutrient. It has been shown to boost metabolism by 80-100 calories per day and help to eat up to 445 fewer calories per day.
If your goal is to lose weight, then add high protein foods to your diet.It will help you not only lose, but it can also help you to avoid re-gaining weight.
One study says that the quality and amount of protein which is consumed was inversely related to the fat in the belly. It mean, people who ate better protein had less belly fat.
You can also read about: Weight loss diet
3. Eat low carb diet
If you want to lose belly fat then Carb restriction is a very effective.
This idea is supported by various studies. When people eat low carb diet, then their appetite goes down and they start lose weight fast. Many studies have shown that a low carb diet lead to 3-4 times fast weight loss compared to low-fat diets.
4. Eat foods rich in fiber
It is claimed that eating fiber can help with losing weight. This is absolutely true, but one thing should keep in mind that not all fiber is equal. These are fibers that connect water and form a very thick gel that “sits” in gut.
One study found that an extra 15 grams of fiber a day were linked to a 12% decrease in calorie eating and weight loss of 3 kg (4.9 lbs) over 3-4 months.
5. Exercise is essential at reducing belly fat
Weight loss Exercise is important for numerous reasons.
If you want to live a healthy life, physical fitness, weight loss and want to avoid disease then you should do it on regular basis.Weight loss exercise does appear to be more effective at reducing belly fat.
In numerous studies, Aerobic exercise (like walking, swimming, running etc) also found helpful to cause major reductions in belly fat.