Fitness Geeny’s Complete 4 Week Guide To Losing Stubburn Belly Fat
Here are my 6 tips based on science and research studies behind, how to get rid of those stubborn belly fat.
- Don’t eat sugar and avoid sugar-sweetened drinks. Limit Juice and Juice Cocktail.
Calories and Weight Loss
When you diet to lose weight, each day you must consume fewer calories than you burn. That way, your body will tap into your fat stores and use them as a source of energy, which reduces your levels of body fat.
Even if you’re drinking only one soft drink a day, eliminating that one drink will save you a significant number of calories. For example, a 12-ounce can of cola has 152 calories. A can of cream soda has 189 calories, and a can of a lemon-lime soda has 103 calories.
Although drinking soda is bad for weight loss — in addition to your overall health — drinking juice isn’t much better. Juice does have some essential nutrients, but it’s still high in calories, which may interfere with your weight loss.
In some cases, juice can be higher in calories than soda. For example, a 12-ounce serving of unsweetened grape juice sets you back 228 calories, which is significantly more than the 152 calories found in the same size serving of cola. Juice cocktails are also high in calories — a cup of cranberry juice cocktail has 141 calories — and often contain added sugar, making them similar to soft drinks in that regard.
Although juice cocktails may contain real juice, they’re not helpful for weight loss or for overall health.
- Cut carbs from your diet:
Extra glucose is usually stored in your liver, muscles and other cells for later use or is converted to fat. The idea behind the low-carb diet is that decreasing carbs lowers insulin levels, which causes the body to burn stored fat for energy and ultimately leads to weight loss.
3. Eating more protein is a great long-term strategy to reduce belly fat:
Digesting and Metabolizing Protein Burns Calories
A high protein intake has been shown to boost metabolism and increase the amount of calories burned by about 80 to 100 per day.
After you eat, some calories are used for the purpose of digesting and metabolizing the food.
This is often termed the thermic effect of food (TEF).
Although not all sources agree on the exact figures, it is clear that protein has a much higher thermic effect (20-30%) compared to carbs (5-10%) and fat (0-3%)
If we go with a thermic effect of 30% for protein, this means that 100 calories of protein only end up as 70 usable calories.
About 20-30% of protein calories are burned while the body is digesting and metabolizing the protein
- Eat foods rich in fiber:
Eating more fiber can help you lose weight, even if you don’t make other changes to your diet. Fiber is super-filling. You digest it more slowly than simple starches and sugars. Plus, dieters who were told to get at least 30 grams of fiber a day, but given no other dietary parameters, lost a significant amount of weight, found a recent study in the Annals of Internal Medicine. Not only is it great for keeping your appetite-and your weight-in check, fiber has loads of other health benefits. It’s heart-healthy, good for your gut health, can reduce your risk of diabetes and certain cancers and helps you poop on the regular. The only downside is, most of us aren’t getting the recommended amount of fiber. The Dietary Guidelines for Americans recommends women eat least 25 grams of fiber each day (36 grams for men). Green apples , Green beans, pumpkin, strawberries, raspberries, chickpeas, kale, sweet potatoes.
- Try Intermittent Fasting
Intermittent fasting has recently become very popular for weight loss.
It’s an eating pattern that cycles between periods of eating and periods of fasting
One popular method involves 24-hour fasts once or twice a week. Another consists of fasting every day for 16 hours and eating all your food within an 8 hour period. In a review of studies on intermittent fasting and alternate-day fasting, people experienced a 4–7% decrease in abdominal fat within 6–24 weeks.
- Add Apple Cider Vinegar to Your Diet
Drinking apple cider vinegar has impressive health benefits, including lowering blood sugar levels.
It contains acetic acid, which has been shown to reduce abdominal fat storage.
In a 12-week controlled study in obese men, those who took 1 tablespoon (15 ml) of apple cider vinegar per day lost half an inch (1.4 cm) from their waists.
GH Fitness, LLC