Maintaining a trim waistline benefits you in more ways than one. It can help you live longer. Heart disease, diabetes, and possibly cancer are all connected to having a larger waistline. Losing weight, particularly abdominal fat, increases blood vessel function and sleep quality.
When dieting, it's impossible to target belly fat particularly. But, according to Kerry Stewart, Ed.D., director of Clinical and Research Physiology at Johns Hopkins, losing weight overall will help shrink your waistline; more importantly, it will help reduce the dangerous layer of visceral fat, a type of fat within the abdominal cavity that you can't see but that raises health risks.
Here's how to get to the heart of the subject.
1) Instead of limiting lipids, try limiting carbs.
When Johns Hopkins researchers studied the effects on the heart of losing weight on a low-carbohydrate diet with a low-fat diet for six months, they found that those on the low-carb diet lost an average of 10 pounds more than those on the low-fat diet—28.9 pounds versus 18.7 pounds. According to Stewart, another advantage of the low-carb diet is that it results in better weight loss quality. Fat is lost as a result of weight loss, but lean tissue (muscle) is often lost as well, which is undesirable. Both diets resulted in a loss of roughly 2 to 3 pounds of healthy lean tissue in addition to fat, implying that the fat loss percentage on the low-carb diet was significantly higher.
2) Consider a meal plan rather than a diet.
Finally, Stewart advises that you choose a healthy food plan that you can stick to. The advantage of a low-carb approach is that it just entails learning to make better meal choices rather than calorie counting. In general, a low-carb diet steers you away from issue foods like bread, bagels, and sodas, which are rich in carbs and sugar and low in fibre, and toward high-fiber or high-protein options like vegetables, legumes, and lean meats.
P.S. Want To Speed Up Your Results?
Read The Bonus Tip # 9
3) Keep Moving.
Physical activity aids in the reduction of belly fat. “One of the most significant advantages of exercise is that you get a lot of bang for your money in terms of body composition,” Stewart explains. According to him, exercise appears to work off belly fat in particular because it lowers circulating insulin levels, which would otherwise tell the body to store fat, and causes the liver to use up fatty acids, particularly those found near visceral fat deposits.
The quantity of activity you need to lose weight is determined on your objectives. This can require 30 to 60 minutes of moderate to strenuous activity practically every day for most people.
4) Work out using weights.
Even moderate strength training combined with aerobic activity increases lean muscle mass, allowing you to burn more calories throughout the day, both at rest and during exercise.
5) Become an expert at reading labels.
Make a brand comparison. Some yoghurts, for example, claim to be low in fat, but they have more carbs and added sugars than others, according to Stewart. Gravy, mayonnaise, sauces, and salad dressings are examples of foods that are heavy in fat and calories.
6) Reduce your intake of processed foods.
Trans fats, added sugar, and added salt or sodium are all common elements in packaged goods and snack foods, making it difficult to lose weight.
7) Rather than reading a scale, concentrate on how your clothes fit.
The reading on your bathroom scale may not vary much as you gain muscle mass and shed fat, but your jeans will be looser. That's a more accurate indicator of progress. To lower the risk of heart disease and diabetes, your waistline should be less than 35 inches for women and less than 40 inches for men.
8) Spend time with friends who are concerned about their health.
According to research, if your friends and family are doing the same, you're more likely to eat healthier and exercise more.
Definitions
Insulin (in-suh-lin): is a hormone produced by pancreatic cells. Insulin aids in the storage of glucose (sugar) from food. If you have diabetes and your pancreas isn't producing enough insulin, you may be given medications to help your liver produce more or make your muscles more sensitive to the insulin that is available. If these medications aren't adequate, insulin injections may be administered.
Blood vessels (veh-suls): are a system of flexible tubes that carry blood throughout the body. They include arteries, capillaries, and veins. Arteries supply oxygen and nutrients to tiny, thin-walled capillaries, which feed them to cells and collect waste, including carbon dioxide. Capillaries transport waste to veins, which return blood to the heart and lungs, where carbon dioxide is released through exhalation.
Arteries (are-te-rease): The blood arteries that transport oxygen-rich blood from the heart to all parts of your body. Arteries have the appearance of slender tubes or hoses. The walls are made up of a strong outer layer, a muscle-filled middle layer, and a smooth interior wall that allows for easy blood flow. To aid blood flow, the muscular layer stretches and contracts.
Bonus Tip # 9 :
There are also some supplements & tonics specifically made for you to lose belly fat quickly.
One such product is called Okinawa Flat Belly Tonic.You can read about the product below or visit their official site by clicking here.
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A maverick Japanese doctor recently leaked the secret ingredients of an ancient Japanese Tonic that targets the root cause of deep belly fat and activates a powerful little-known fat-burning hormone inside you…that MELTS away all your stubborn body fat.
=> Discover the “Done for You” Japanese Tonic to Melt 3 Pounds Every 3.5 Days
Firefighter Mike Banner’s 45-year-old sister, Susan, lost 54 pounds in only 7 weeks with no exercise due to osteoarthritis in her damaged knee.
Make sure to drink this tasty potent Japanese Tonic before 10AM to melt twice as much fat as 1 hour on a joint-destroying treadmill.
In fact, some folks are losing up to 33.5 lbs of fat in just 30 days by simply drinking this tonic daily before 10am.
Just have a quick cup before 10am to dissolve 3 pounds
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