8 Proven Ways To Lose Belly Fat (with Scientific Studies)

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Belly fat can lead to an increased risk of hazardous conditions. The fat between your organs is known as visceral fat and it comes with a greater risk of diabetes and cardiovascular disease. The added sugars and high carbs are some of the main culprits in causing excess belly fat. Some people believe it’s the fat in food that causes this. However, not all fats are created equal, which is why recognizing and eating healthy fats and complex carbs can help you lose weight.

Weight loss is all about creating a calorie deficit. This is why controlling what you eat is more important than exercising. For example, a good 40-minute cardio session could help you burn 300 to 400 calories but one high carb meal with a tall glass of soda could consist of 500 calories. This is why some people who exercise a lot do not notice weight loss and become emotional distressed and may end up eating even more.

The ultimate goal is calorie control, some weight loss supplements could help you, but eating the right foods is the main priority. This article is going to guide you through weight loss. We are focusing on weight loss methods that are proven to be effective in clinical studies, some more extensive than others.

With a goal of losing 2 to 3 pounds per week, you could be over 30 pounds lighter in three months.

1. Replacing Your Carbohydrates

Identify and limit “bad” carbs, such as refined or processed carbohydrates. These include foods that have added sugars — such as baked goods and soda — and “white” refined goods, which includes white bread and white rice. White rice isn’t that bad, but brown rice is slightly better due to the additional fiber. These refined carbs have little no nutritional value due to the process in which most of the nutrients, such as vitamins, fiber and minerals are destroyed by heat or removed during preparation. These carbs trigger your insulin levels, which is stored as fat around your waist.

Replace bad carbs with whole-grain foods, such as brown rice, steel-cut oats, bran flakes and leafy green vegetables. These foods tend to be higher in fiber content and low in sugar. More fiber means the food stays longer in your digestive system and you feel fuller even when you eat less.

Consider healthy carbs, such as fruits (a little) and whole grains, which include quinoa, oats and brown rice. These foods are rich in minerals, vitamins and fiber, which is often removed when they are refined into simple carbs. With these healthier carbs in mind, you still want to go on a low-carb diet for the best results.

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