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Thursday, 21 February 2019

Effective tips to lose Belly Fat



Belly fat make us embarrassing that makes our cloths feel tight. we should not take it easy, it is  very serious and harmful.
This type of fat referred to as visceral fat which is consider as major risk factor for type 2 diabetes, heart disease and other conditions.
Many health organizations use Body Mass Index to classify weight and indicate the risk of metabolic disease.
Visceral fat in the midsection accounts for many belly fat issues, and it's extremely dangerous. visceral fat is a deeper belly fat ,stored further under the skin and actually wraps itself around vital organs including the kidneys and liver.
Of course, along with all the health aspects of losing belly fat, there is also the cosmetic aspect .having a flat belly will help you feel better in your own skin, in your clothing and also give you a boost of self confidence. though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.  wouldn't you love to put on your favorite dress and feel gorgeous? In this article we can learn .
 Here are 10 effective tips to lose belly fat:

1.Eat foods that burn fat:
when it comes to weight loss, your diet plays an important role like exercise.
Here are some belly fat burning foods:
peppers:
The hotter the better, hot peppers such as chili peppers, jalapenos, even cayenne powder help increase fat  loss and stave off hunger. They also give you a healthy dose of metabolism boosting vitamin C.
Beans :
when it comes to foods to eat to lose belly fat, beans are nature's gift to mankind. They have the perfect balance of carbs and protein and they keep you full for hours. Black beans, kidney, lentils, garbanzo, and cannellini are all good choices.
Berries :
Another metabolism boosting ingredient are berries, they are packed full of vitamin C and fiber. Some studies says that fiber helps to raise your metabolism and helping you shed belly fat fast. Blueberries, raspberries, black berries, straw berries, cranberries.

Leafy greens :
Help you feel satisfied longer, boost your metabolism and turn off your hunger receptors. You will eat less and lose more belly fat just by increasing your leafy greens! They are low in calories and high in fiber making them the perfect weight loss food.
Broccoli:
More good for you greens, broccoli helps increase metabolism and helps you burn more belly fat and at just 30 calories per cup you can have much as you want.
2. Avoid foods that causes belly fat:
The best diet to lose belly fat involves phasing these foods out by filling your diet with the healthy ingredients.
Processed Food :
 First off, all that processed food will only pack on belly fat and make you unhealthy. Try to remove all the prepackaged, preservative filled junk from your diet and replace it with whole foods
Sugar Substitutes and sugar:
 Yep, all of it! Try to get your sweet fix from nature, fruit  is a great alternative to traditional sugar, which will only turn into more fat. Even worse, fake sugar will make you sick and tell your body to hold onto fat.
Fats :
 I’m talking about the fried foods, heavy buttery dishes and unhealthy cuts of meat like bacon.
3.Alcohol :
Empty calories, extra carbs and loads of sugar. Looking to get rid of that beer belly. Then put down the beer friend! All those extra calories and carbs are not helping your efforts.
4.Reduce Your Stress Levels:
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the stress hormone.
Research shows that high cortisol levels increase appetite and drive abdominal fat storage.
What's more, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the middle.
5.Aerobic exercise :  
 Aerobic exercise (cardio) is an effective way to improve your health and burn calories. Studies also show that it’s one of the most effective forms of exercise for reducing belly fat. However, results are mixed as to whether moderate-intensity or high-intensity exercise is more beneficial .In any case, the frequency and duration of your exercise program are more important than its intensity. One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared to those who exercised 150 minutes per week.
6.Get More Sleep:
I will be the first to admit, I don’t get enough sleep every night, being a mom and a business woman I just don’t. Sometimes I don’t sleep because my mind is active, other times it’s because I’m stressed and more often than not it’s just my crazy schedule. But sleep is so important to get rid of belly fat and optimum health.
Try to get between 7-9 hours of sleep each night, sure it won’t always happen, but try. Set a sleep schedule, go to bed at the same time and wake at the same time, after awhile your body will get it and will take over. you know what I’m talking about.
7.Consider Your Monthly Cycle:
Also plays a huge part in weight loss and losing belly fat! From the wicked chocolate cravings to less sleep and more stress, plus we tend to weigh a good 5-10 pounds more in that week. Cut yourself some slack and plan ahead.

Allow yourself a few squares of dark chocolate each day, expect to weigh a little more and don’t be discouraged when you step on the scale, heck. just put that thing away for a week.

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