8 Best Ways to Lose Belly fat – A trim midsection can do more than just make you look good. It can also help you live longer. A larger waistline is linked to higher rates of diabetes, heart disease and cancer. Weight loss, particularly belly fat, can improve blood vessel function and improve sleep quality.
- 1 8 Best Ways to Lose Belly fat and Live a Healthy Life
- 1.1 1 – Instead of reducing carbs, try reducing fats.
- 1.2 2. Consider eating plan and not diet.
- 1.3 3. Keep moving.
- 1.4 4. Lift weights.
- 1.5 5 – Be a label reader.
- 1.6 6 – Retire from processed foods
- 1.7 7 – More important than reading a scale, focus on how your clothes fit.
- 1.8 8 – Get together with friends who are health-focused.
- 2 Definitions
8 Best Ways to Lose Belly fat and Live a Healthy Life
You can’t target belly fat when you dieting. However, losing weight will reduce your waistline and, more importantly, will lower the risk of developing visceral fat. This is a fat that’s hidden in the abdomen cavity, which can cause health problems. Kerry Stewart, Ed.D. Johns Hopkins’ Director of Clinical and Research Physiology.
Here are some ways to get it down where it really matters.
1 – Instead of reducing carbs, try reducing fats.
Johns Hopkins researchers examined the impact of a low carbohydrate diet on heart health. They compared it to a low fat diet for six months. Each diet contained the same calories. The average weight loss of those on a lower-carbohydrate diet was 10.9 versus 18.7 lbs. Stewart states that the low-carb diet has a greater quality of weight loss. Weight loss is characterized by a reduction in fat, but also a decrease in lean tissue (muscle), which can be undesirable. Both diets resulted in a loss of 2 to 3 pounds of lean tissue (good) along with the fat. This means that the percentage of fat loss was higher on the low carb diet.
2. Consider eating plan and not diet.
Stewart states that ultimately, it is up to you to choose a healthy eating program you can follow. Low-carb eating is simple. It is about learning healthier food choices. No calorie counting is required. A low-carb diet shifts your eating habits away from problem8atic foods, such as bread and bagels, which are high in sugar and carbs, and toward high-fiber and high-protein options like beans and healthy meats.
3. Keep moving.
Abdominal fat can be burned by physical activity. Stewart states that exercise has a number of benefits. He says that exercise seems to help reduce belly fat because it lowers insulin levels, which would otherwise signal the body not to store fat, and causes the liver to burn fatty acids, particularly those near visceral fat deposits.
Your goals will determine how much exercise you need to lose weight. This can be 30-60 minutes of vigorous to moderate exercise almost every day for most people.
4. Lift weights.
Even moderate strength training can be added to aerobic exercise to build lean muscle mass. This will help you burn more calories during the day, at rest as well as during exercise.
5 – Be a label reader.
Compare and contrast brands. Stewart states that while yogurts claim to be low in fat, they are higher in carbs and added sweeteners than other brands. Many foods, such as gravy, mayonnaise and sauces, are high in fat and high in calories.
6 – Retire from processed foods
Snack foods and packaged goods are often high in trans fats, added sugar, salt and sodium. These three factors make it hard to lose weight.
7 – More important than reading a scale, focus on how your clothes fit.
While your bathroom scale reading may not change much as you gain muscle mass and lose weight, your pants will become looser. This is a better indicator of your progress. To reduce your risk of developing heart disease and diabetes, you should have a waistline that is less than 35 inches for women and less than 40 inches for men.
8 – Get together with friends who are health-focused.
Research has shown that friends and family are more likely to exercise and eat well.
Insulin (pronounced in-Dublin) is a hormone that is produced by cells of your pancreas. Insulin is a hormone that helps your body store glucose (sugar). Insulin is required to store glucose in the body. If your pancreas cannot produce enough insulin, it may be necessary to prescribe medications to increase or decrease insulin production. You may also be prescribed insulin shots if these medications fail to work.
Blood vessels (veh -suls),: A system of flexible tubes, including arteries, capillaries, and veins that transport blood throughout the body. The arteries carry oxygen and nutrients to the tiny, thin-walled capillaries. These feed cells with nutrients and also pick up carbon dioxide. The waste is passed to capillaries, which then take it back to the heart and the lungs. As you inhale, carbon dioxide is exhaled through your lungs.
Arteries (aree-rease), are blood vessels that transport oxygen-rich blood from your heart to all parts of your body. The arteries are like a tube or hose. The walls consist of an outer layer that is tough and a middle layer made up of muscle. A smooth inner layer allows blood to flow freely. To help blood flow, the muscle layer expands or contracts. [venusslim]