How to lose belly fat overnight : Many people struggle with weight loss issues. Losing belly fat in particular is about more than just aesthetics: visceral fat, the kind of fat that tends to settle around the midsection, can cause an increase in your body’s production of stress hormones that can affect your body’s insulin production. As a result, excess belly fat can lead to serious complications like type 2 diabetes and heart disease. There is no way to target belly fat, but diet and exercise will eventually burn off belly fat. Knowing how to take the first step can help you feel better and get you on the road to a healthier, more active lifestyle
Here are 12 effective tips to lose belly fat, backed by scientific studies.
1.NEVER STOP MOVING: There’s one thing to like about visceral fat: It yields fairly easily to aerobic exercise. Running, biking, or swimming—basically anything that gets your heart rate up—wins over resistance training when it comes to getting rid of the stuff. A recent study from Duke University found that jogging the equivalent of 12 miles a week is enough to melt or lose belly fat overnight
2.Eat Plenty of Soluble Fiber: Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
Studies show this type of fiber promotes weight loss by helping you feel full so you naturally eat less. It may also decrease the number of calories your body absorbs from food. Make an effort to consume high-fiber foods every day. Excellent sources of soluble fiber include flaxseeds, shirataki noodles, Brussels sprouts, avocados, legumes and blackberries
3.Cut back on calories: The most important part of losing weight is not working out until you collapse — it’s your diet. If you burn 500 more-calories than what you eat every day, you will lose 1–2 pounds every week (any more than that is considered unsafe weight-loss).There are tons of little changes you can make to cut calories from your diet, from replacing high-calorie dressings with vinaigrette and asking for all dressings/sauces served on the side, eating at the table instead of in front of the tv, skipping cheese and other fatty additions to your salads and meals, using smaller plates, leave off the whipped cream on your coffee drink, and on and on
4.Eat a High-Protein Diet: Protein is an extremely important nutrient for weight control. High protein intake increases release of the fullness hormone PYY, which decreases appetite and promotes fullness. Protein also raises your metabolic rate and helps you retain muscle mass during weight loss Be sure to include a good protein source at every meal, such as meat, fish, eggs, dairy, whey protein or nuts.
5.Drink green tea. Some studies suggest that drinking green tea or taking green tea extracts can increase the body’s rate of fat oxidation and may decrease overall body fat. The studies used green tea extract, administered by capsule, but dieters may also get some of the same benefits from drinking green tea.
6.Do Aerobic Exercise (Cardio)
Aerobic exercise (cardio) is an effective way to improve health and burn calories.Studies also show it is one of the most effective forms of exercise for reducing belly fat. Cardiovascular exercise is one of the best ways to lose weight. Studies show that cardiovascular exercise like walking, jogging, and running is highly effective at any degree of intensity. That’s because cardio/aerobic exercise works the muscles in your arms, legs, and hips, and increases blood flow to all sets of muscles. Effective cardio exercises include:
• Stair climbing
• Elliptical training
• Aerobic dancing
7.Track Your Food Intake and Exercise: Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key. Keeping a food diary or using an online food tracker or app can help you monitor your calorie intake.
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