lose belly fat tips | 7 Scientifically-backed Ways to Lose Belly Fat

✅ Recommended products: https://bit.ly/cb_abc ========================================== ➡️ Top Products : https://many.link/healthcares ========================================== ➡️ Subscribe Channel Youtube: http://tiny.cc/viqytz ========================================== lose belly fat tips | 7 Scientifically-backed Ways to Lose Belly Fat 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. Hike up Your Metabolism Your ultimate goal is to hike up your metabolism, but it's important to know that your diet, how much muscle you have, how well you manage stress, and your quality of sleep all play a part in this. “A faster metabolism helps burn fat,” explains Marcus Reddy, consultant laparoscopic, upper GI and bariatric surgeon at Spire St Anthony’s Hospital. While your metabolism is predetermined by your body size, sex and age, he says, “increasing lean body mass, avoiding long periods of hunger, and intense periods of physical activity can aid burning”. 2. Get Your Diet in Check Prioritise lean protein like beef, turkey, eggs, fish, chicken, and tofu. University of Missouri researchers compared the benefits of consuming a normal-protein breakfast to a high-protein breakfast and found the high-protein breakfast, which contained 35 grams of protein, prevented weight gain, reduced daily food intake and feelings of hunger and stabilised glucose levels among overweight teens who would normally skip breakfast. Don’t know your steak from your salmon when it comes to deciphering protein, fats, and carbs? You need our ultimate guide to tracking your macros. Limit foods high in refined carbohydrates and refined sugar (white bread, white pasta, white rice), and replace them with high fibre ‘complex carbs’ – think: whole grains, brown rice, sweet potato, oats, beans and pulses. Fill your boots with as many vegetables as possible – they’re low calorie, high in micronutrients, and the fibre in them will keep you full. Snack on portion-controlled fruit, seeds and nuts. One study found that snacking on 42g of almonds per day (instead of munching on something high-carb with equal calories) helped to reduce belly fat and improved cholesterol levels. “The high levels of fibre are proven to combat excess calorie consumption later in the day,” says registered dietitian Lucy Jones. A 2019 review of evidence on the Mediterranean diet concluded that it "is associated with numerous health benefits and has been demonstrated to exert a preventive effect towards numerous pathologies, including obesity". Better yet, the diet boosts the number of healthy bacteria in your gut – a study published in the journal Frontiers in Nutrition saw levels rise by up to seven per cent, compared with a western diet. 3. Up the Intensity of Your Workout Focus on increasing physical activity and building muscle to burn belly fat, recommends Reddy. “Mild activity such as walking is poor at burning fat due to its low energy consumption whilst intense cardio training will consume energy and increase metabolic rate after exercise,” he says. When scientists from Canada’s Laval University compared a 15-week HIIT programme and a 20-week endurance-training programme, they found the former was far more effective at stoking up the body’s metabolism, which resulted in greater fat loss. Balance your high-intensity workouts with weight lifting sessions and you’re onto a winner. Researchers at Harvard University followed more than 10,500 men over a 12 year period, and found that those who added 20 minutes of weight training to their regular cardio workout gained less age-related belly fat tips than those who pounded the treadmill. Focus on compound moves like deadlifts, squats, kettlebell swings, lunges, chest presses, shoulder presses — compound exercises that work your entire body rather than isolating muscles. Like we've already said, you can't 'spot-reduce' fat so endless crunches will do little for getting rid of your belly. For best results split your sessions over different days. ... 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 #losebellyfattips