how to reduce belly fat | Health & Fitness Expert

how to reduce belly fat | Health & Fitness Expert How to Reduce Belly Fat and Bloating Without Doing a Single Sit-Up 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 8 evidence-based ways to lose belly fat. 1. Eat Protein Right Before Bed When one imagines strategies for reducing belly fat, eating isn't at the top of the list. However, so much of how you can reset your stomach starts with what you put in it. Dr. Lee recommends getting a healthy dose of protein right before you go to sleep for the night; filling up on a meal of protein and leafy greens will ensure your body doesn't hold on to water when you wake up the next morning. "Protein before bed has shown clinically to boost your metabolism the next morning," she says. "Plus, it helps your body repair itself more effectively while you sleep, so you wake up feeling fresher." She recommends half a grilled chicken breast or a scoop of protein powder. 2. Eat Protein as Soon as You Wake Up Just as you should end your day with protein to help your body repair itself overnight, Lee recommends kick-starting your day in the same manner. "A high-protein breakfast will turn your metabolism up even more, and give you a nice energy boost," she explains. "Protein has long been proven to be thermogenic—meaning it makes you burn fat. Turning on your fat-burning engine first thing in the morning keeps your metabolism going for the rest of the day." 3. Add Fiber and Healthy Fat to Your High-Protein Breakfast In addition to protein, Lee suggests you incorporate fiber and healthy fats into your breakfast. "This will improve your digestion and make you feel fuller and lighter on your feet for the rest of the day," she says. "After a few days of doing this, you'll find yourself eating less for lunch and dinner than you normally would." 4. Go For Whole Grains Consumption of whole grains is inversely associated with visceral abdominal fat, meaning that people who consume more of them have less visceral abdominal fat. Additionally, consumption of refined grains and simple sugars is associated with higher levels of both visceral and subcutaneous abdominal fat.1 Whole grains also help you feel more satiated, due to the fiber content, and they often contain more B vitamins and protein to boot. .... 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 #howtoreducebellyfat