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WANT TO lose weight but don’t know where to start? These weight-loss methods are backed by science.
If you want rippling abs and bulging biceps you’re probably going to have to follow a strict diet and exercise regime.
However, there are some simple ways to help burn belly fat faster.
Having lots of tummy fat can knock your confidence, but it could also be bad for your health. Large amounts of abdominal fat have been linked to diseases like type-2 diabetes and heart disease.
For this reason, losing belly fat could be good for your health and wellbeing. Men with stomach’s above 40 inches and women with tummies bigger than 35 inches are considered obese, according to healthline.com.
Here are five proven ways to help aid
1. Avoid sugar
This week is Sugar Awareness Week, seven days dedicated to raising awareness of the effects of the sweet stuff.
Various studies show that eating sugar can have a negative effect on metabolic health. Sugar is made up of glucose and fructose and is metabolised largely by the liver.
However, when the liver gets overloaded, it is forced to turn the sugar into fat.
A study investigating the effects of fructose consumption in humans and animals found excess sugar can lead to a build up of fat in the tummy area.
So avoiding sugar where possible, can help you slash belly fat faster.
2. Drink green tea daily
green tea daily can help you burn off belly fat
and kick-start your metabolism.
Green tea is loaded with powerful antioxidants and nutrients, making the drink one of the healthiest beverages to help you beat the bulge.
It contains polyphenols like flavonoids and powerful antioxidants called Catechins, including Epigallocatechin Gallate (EGCG).
These natural fat-busters help speed up your metabolism, therefore helping you lose weight. The drink can also help boost energy levels, meaning you can workout for longer.
It may be packed with beneficial ingredients, but you still shouldn’t drink more than two to three cups of green tea a day as it is high in caffeine.
3. Eat more protein
have become big news in the fitness world and for good reason.
Eating more protein has been shown to reduce cravings by 60%, boost metabolism by 80-100 calories per day and help you eat up to 441 fewer calories per day.
One scientific study found “quality protein intake is inversely related with abdominal fat”. The study concluded that people who ate more protein had less belly fat.
4. Up your fibre intake
Eating more fibre makes you feel fuller longer and can reduce appetite, according to a study published in the National Institute of Health.
There is even some evidence that fibre-rich foods help target belly fat specifically.
A study of 1,114 people over five years found eating 10 grams of soluble fibre per day was linked to a 3.7% reduction in the amount of fat in the abdominal cavity.
Multiple studies have also concluded soluble and viscous fibres have the most beneficial effect on weight loss.
Here are s
ix high-fibre foods that could help you lose weight
5. Do more cardio
While specific abdominal exercise can’t actually help you lose belly fat, cardio can.
Losing overall body fat through exercises like walking, running, swimming has been shown to drastically reduce belly fat.
A study published in the National Institute of Health, found aerobic exercise was more effective than strength training when it came to reducing belly fat.
This is is a syndicated post. Read the original at www.dailystar.co.uk
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