3 Science-Based Tips to Lose Belly Fat

8
7

Published -

These are the 3 BEST Science-Based tips to lose belly fat & flatten your stomach fast.

If you’re a man looking to get rid of your gut and you’d like to learn about what foods to eat or what workouts to do, you won’t want to miss this video. Learn why belly fat burning exercises are more than likely a waste of time and what exactly you should do instead to reduce your stomach fat.

Whether you call it a beer belly, a spare tire, or a muffin top, excess belly fat increases your chances of developing heart disease, type 2 diabetes, and metabolic dysfunctions. As your waist to hip ratio increases, hormones in your body like testosterone, insulin, leptin, and ghrelin go through a series of negative changes, creating a vicious cycle that makes it easier for you to store fat, and harder for you to lose it, and when your waist starts getting bigger than your hips the medical issues start becoming more and more of an inevitable reality.

On top of the health issues having a gut just doesn’t make us look or feel all that great. But the good news is that just by making a few simple changes you can quickly drop belly fat, reduce the size of your waist, and turn this whole situation around. Now usually the first thing that beginners think of doing is to try targeting the area with crunches and situps. And the truth is that it’s very unlikely that you’ll be able to burn the fat directly from your stomach with exercise. For example, in one study only one leg was trained for 12 weeks while the other leg was not and there was no noticeable difference in fat loss between the two legs.

(1) In another study, only one arm was trained for 12 weeks but there was no major difference in the amount of fat lost from one arm when compared to the other.

(2) And when looking specifically at training the abs, the studies still show that performing abdominal exercises won’t actually help you spot reduce the fat that’s covering those abs up.

(3) Now there was one very interesting recent anomaly study that did show otherwise and it found that participants that trained only their lower bodies experienced far more fat loss from their lower body, while other participants that only trained their upper body lost more fat from their upper body.

(4) The researchers concluded that for the potential possibility of spot reduction working you need 3 things. Number one is high-intensity exercise, so for the abs that would be training them with heavyweights. This would be done to help release and mobilize the fat stores. But just because the fat stores are mobilized doesn’t mean that the fat will actually be used for fuel and if it’s not burnt through a process known as lipolysis the fat will return right back to where it originally was, so Number two, would be to follow up immediately with some kind of workout that burns a lot of calories like cardio or full-body interval training. And finally, the third condition is that you’ll have to maintain an overall calorie deficit. Now even though some of you may want to give this a try… there’s still no guarantee that you would burn more fat specifically from your belly because we need more studies to support these results.

The majority of evidence still suggests that spot reduction is a myth and that overall body fat reduction that’s achieved mostly by following a good diet is the best way to lose belly fat so the first evidence-based tip is to shift your attention to burning fat by improving your diet rather than concentrating on burning the fat with exercise. Now as soon as I say that you need to have a good diet the first question that pops into everyone’s mind is what’s the best diet that’ll make me eat less and help me get rid of this gut, is it low carb or low fat? Nowadays most people assume that cutting carbs is the way to go. And the truth is low carb diets do have some unique advantages. Just by going on a low carb diet you’ll probably automatically put your body into a caloric deficit, but on a low-fat diet, you’ll most likely have to still track your calories to make sure.

Another advantage is that some studies show that low carb dieting is more effective at reducing appetite and hunger than low-fat dieting(5)  Low carb diets will also quickly lower insulin levels which is important for fat loss because insulin stimulates the production and storage of fat and it prevents your body from burning previously stored fat. (6) But, even with all of these supposed advantages, the true determining factor that makes a diet plan efficient is if the person on the plan can….

 

How can prioritizing protein intake, reducing sugar and refined carbohydrate intake, and increasing physical activity improve overall health beyond just belly fat reduction?

Excess weight around the midsection can be a frustrating struggle. Belly fat is not only a cosmetic concern but also a health issue. Studies have shown that a high waist circumference is linked to an increased risk of heart disease, type 2 diabetes, and other health problems. However, losing belly fat is not only about crash diets and abdominal exercises. Science has demonstrated that certain methods are more effective than others in reducing this type of fat. In this article, we will present three science-based tips on how to lose belly fat.

1. Prioritize protein intake

Protein is an essential nutrient when it comes to weight loss. Studies have shown that high protein diets can reduce belly fat and promote weight loss. One study published in The American Journal of Clinical Nutrition found that participants on a high-protein diet lost more belly fat than those on a low-protein diet, even when they consumed the same amount of calories. Additionally, protein has a higher thermic effect than carbohydrates or fat, meaning it requires more energy to digest and can boost metabolism. To increase protein intake, consume foods such as lean meats, eggs, legumes, and dairy products.

2. Reduce sugar and refined carbohydrate intake

A high intake of sugar and refined carbohydrates has been linked to increased belly fat. Sugar-sweetened beverages and processed foods are often high in calories but low in nutritional value. These foods can also cause a spike in blood sugar levels, resulting in insulin resistance and belly fat accumulation. To reduce sugar and refined carbohydrate intake, focus on whole foods such as fruits, vegetables, whole grains, and lean proteins. Additionally, try to avoid processed and sugary foods such as candy, pastries, and soda.

3. Increase physical activity

A sedentary lifestyle is one of the leading causes of belly fat. Regular physical activity can help burn calories and reduce belly fat. Cardiovascular exercises such as running or cycling can be effective in reducing belly fat, but resistance training can also be beneficial. Resistance training can help build muscle, which can increase metabolism and improve body composition. Additionally, a combination of aerobic and resistance training can provide the most significant reduction in belly fat.

In conclusion, losing belly fat is not about extreme measures, but rather incorporating sustainable lifestyle changes. Prioritizing protein, reducing sugar and refined carbohydrates, and increasing physical activity are science-based tips that have been proven to promote weight loss and reduce belly fat. By adopting these healthy habits, individuals can lose belly fat and improve their overall health.

7 Total Score

User Rating: 3.5 (10 votes)
Read More
Filter by
Post Page
Healthy Diet Healthy Eating Healthy Body Beauty Tips Twitter Health News Fitness, Workouts & Exercise
Sort by
8 Foods Men Should Eat Everyday (Science-Based)

8 Foods Men Should Eat Everyday (Science-Based)

These are the 8 best foods that men should eat to improve testosterone levels, sex drive, energy, and

10

The Golden Spice: A Closer Look at Turmeric

The Golden Spice: A Closer Look at Turmeric Turmeric, often referred to as the “golden spice”,

0

10 HIIT Exercises to Lose Belly Fat FASTER

10 HIIT Exercises to Lose Belly Fat FASTER

These are some of the best exercises you can do to burn more calories, overall body fat, and reduce your belly fat

0

BEAUTY TIPS || AMAZING MAKEUP TRANSFORMATIONS

It’s important to take good care of yourself – that’s both mentally and physically. But sometimes, you just

0

AMAZING BEAUTY TIPS FOR GIRLS || Natural Beauty Recipes by 5-Minute DECOR!

EASY WAYS TO STAY BEAUTIFUL AT HOME We prepared beauty hacks to make your day better! In this video,

0

32 GENIUS BEAUTY TIPS FOR GIRLS

Incredible beauty tips and tricks. If your hair is dirty, you can hide them by wearing a beanie, and to

0

Dr. Grant Tarling’s Tips on Staying Healthy While Traveling

 Staying Healthy While Traveling Dr. Grant

0

8 Beauty Tips / Hacks I ACTUALLY Swear By!

8 Beauty Tips It’s been a while since i’ve d

0

6 Beauty Tips To Look MORE Handsome *Game Changer*

Look MORE Handsome It’s a common mistake to think t

0

Life Hacks No One Told You *Life-Changing Beauty Tips*

Life-Changing Beauty Tips Watch as she shares some

0

37 AMAZING BEAUTY TIPS FOR GIRLS

Check out a new collection of trending beauty hacks that will help you to look flawless! I love to make

0

11 TIPS for saving money on Family Travel. Is travel TOO EXPENSIVE with kids?

There are many ways you can make family travel more affordable with kids. We share 11 of our best tips for

0

How Expensive is it to Travel Japan? | Budget Travel Tips

Japan Travelling Japan is cheaper and easier than

0

Top 10 Tips and Tricks to Skip the Lines At Walt Disney World!

Top 10 Disney! Wanna know how to skip the lines and reduce wait times? Walt Disney World is home to four

0

The Closed History of MGM Grand Adventures Theme Park | Expedition Extinct

Expedition Extinct takes a look at the history of the MGM Grand Adventures Theme Park in Las Vegas, part of the

0

Universal Studios Hollywood Tips: 10 Things to Know Before You Go

Things YOU need to know before you visit Universal Studios Hollywood in Los Angeles California. Universal

0

How I Afford to Travel ???? + Tips for Traveling on a Budget

Traveling on a Budget This is probably my most

0

TRAVEL TIPS: HOW EXPENSIVE IS AUSTRALIA?

Here I break down the cost of travel/living in Australia for you! From accommodation to food to transport.

0

????Bora Bora – How Much it Cost for 6 days? Money Saving Tips! ????

We visited Bora Bora in January, and I wanted to share some of my experiences of the trip with

0

Advanced Search Options
Video Search:
 

Powered by YouTube and Infosearched LLC

InfoSearched |  Health & Research Information
Logo