Belly Fat | How to Get Rid of Belly Fat Safely & Sustainably

Belly Fat | How to Get Rid of Belly Fat Safely & Sustainably Belly fat is closely associated with an increased risk of several diseases, such as heart disease, diabetes, osteoarthritis and a number of other diseases. Most people can completely lose excess belly fat through lifestyle changes, including following a healthy diet with plenty of protein, vegetables and fruits, and limiting sugary drinks. alcohol, especially with regular exercise. Here are 7 effective tips to lose belly fat, backed by scientific studies. 1. Learn how many calories your body needs Not to recycle the old adage but you really can't out-exercise a bad diet. To lose belly fat (and this goes for all body fat), you need to be in a calorie deficit. This means consuming fewer calories than you're expending through exercise and general living. 'When it comes to knowing how to lose belly fat, the best way to start is to watch what you eat,' Belalij says. 'When you digest large amounts of calories, your body allocates some of these to functional systems which work to keep you alive (think the brain, muscles and organs),' says Belalij. 'It also uses it to fill up energy stores. Any excess is then stored in fat cells around the body – typically being those of the belly.' To calculate a calorie deficit, peep our handy guide below. It'll help you work out how many calories you need to eat a day to hit your goals 2. Prioritise nutrient-dense foods to reduce belly fat It's not all about eating less. Music to our ears, we're sure you'll agree. Rather than simply cutting down on cals, you need to consider the kind of food you're consuming. (In most cases you actually have to eat a lot more nutrient-dense food to hit the same calorie count as processed ones.) Belalij suggests building meals around lots of nutrient-rich vegetables, a source of protein and some healthy, unprocessed carbs. 'Start with leafy greens such as spinach, kale and collard greens, then add carrots, broccoli and peas. 'Lean meats, including turkey and chicken, are ideal as they are lower in fat and therefore calories, or, if you are vegetarian/vegan, add in tofu or a handful of nuts such as pine, cashew or almonds and a sprinkling of seeds (sunflower, sesame, pumpkin). When it comes to carbohydrates, rice, quinoa and potatoes are perfect.' Your best course of action is to make small, manageable changes, and figure out what's most sustainable for you. Remember: we're after long term change, not short-lived tweaks. That said, cutting down on processed foods will likely help with water retention so it's good news for anyone desperately searching for 'how to lose belly fat in a week'. 3. Consider macro counting to lose belly fat If you're a little more familiar with counting calories and want to fine-tune your fat loss efforts, it might be time to consider learning how to count and calculate your macros. "Counting macros" is a diet technique to make sure you're eating the right amounts of each macronutrient – protein, fat and carbohydrates. By tweaking the volume of each you can make your fat loss efforts more efficient. This is because each macronutrient plays a different role in keeping our bodies ticking over. In broad strokes: protein helps to build and maintain muscle tissue, carbohydrates provide fast and slow-release energy and healthy fats support hormone function. ... Follow me on social media: ➡️ Blog: https://thealthfitnesss.blogspot.com/ ➡️ Youtube: http://tiny.cc/viqytz ➡️ Facebook: http://tiny.cc/7jqytz ➡️ Twitter: http://tiny.cc/2jqytz ➡️ Pinterest: http://tiny.cc/8jqytz ➡️ Instagram: http://tiny.cc/hiqytz Tag: #losebellyfatfast #losebellyfatin1week #losebellyfatin10minutes #losebellyfat #losebellyfatexercise #losebellyfatworkout #losebellyfatdiet #losebellyfatfast #losebellyfatfood #losebellyfattips #losebellyfatforwomen #BellyFat