how to reduce belly fat:
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| How to Lose Belly fat |
There are many types of belly fat. There are many exercise to reduce belly fat. Warm water is effective in reducing belly fat. Belly fat not only spoils your appearance but can also negatively affect your health. It often leads to the development of diseases such as heart failure and type 2 diabetes.
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1. Avoid sugar and sugar-sweetened drinks
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| Avoid sugar and sugar-sweetened drinks |
Research shows that sugar has a powerfully negative effect on metabolic processes. When you consume sugar, the liver is overloaded and forced to transform it into fat. It is worth noting that sweetened drinks have a much worse effect on the body than solid foods that contain sugar. “Liquid calories” are not perceived by the brain as “solid calories”: you do not feel full and, of course, absorb more calories. According to official statistics, the daily intake of sugar-containing drinks by 60% increases the risk of obesity.
To get rid of visceral fat, minimize the amount of sugar in your diet, and try to avoid sweetened drinks entirely. This includes various soft drinks, packaged juices, alcohol, etc.
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2. Eat More Protein
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| Eat More Protein |
Protein plays an important role when it comes to weight loss. This macronutrient saturates well and helps you consume 400 fewer calories daily. In addition, a study by American scientists showed that a large amount of protein consumed reduces the accumulation of abdominal fat. People who regularly ate protein foods had much less abdomen fat.
It turns out that to lose weight, you need to increase the consumption of high-quality protein products. These include seafood, legumes, meat, nuts, cottage cheese, and milk.
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3. Limit carbohydrates
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| Limit carbohydrates |
Restricting carbohydrates is a very effective way to lose fat. More than two dozen studies have shown that carbohydrate-free diets are 2-3 times more effective than diets that limit the amount of fat in the diet. There are also studies showing that low-carb diets cause abdominal obesity to burn, especially around the viscera and liver. To achieve a pronounced weight loss effect, try to reduce the number of carbohydrates in the diet to 50 g per day. Then the body will have no choice but to burn its own fat reserves for energy.
On a note! Limiting carbohydrates to 50 grams per day can have side effects if a person has certain health problems. Therefore, before using this method, it is necessary to consult a doctor.
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4. Eat fiber-rich foods
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| Eat fiber-rich foods |
Previously, fiber was considered a ballast, but now everyone knows that it saturates well, cleanses the intestines of harmful substances, and helps to speed up metabolism. However, not all fiber sources are created equal. Vegetables, unsweetened fruits, and whole oats are the best for weight loss. One study found that an extra 15 grams of fiber per day can help reduce your daily caloric intake by 10% and lose 3 kg in 4 months without any additional effort.
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5. Provide yourself with physical activity
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| Provide yourself with physical activity |
Exercise is the best thing if you want to live a long life and avoid many diseases and overweight problems. The number of positive sports properties can be listed endlessly. Aerobic exercise (jogging, walking, swimming, etc.) helps best in the fight against belly fat. Exercise also lowers blood sugar and blocks inflammation in cells.
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6. Record the amount of food eaten
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| Record the amount of food eaten |
Most people have no idea how much they actually eat. In order to optimize your diet, at least for the first time, you need to record the amount of food eaten.
we will discuss next about exercises for side belly fat on dowithgo bloger.
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