Surefire Ways to Lose Abdominal Fat, Say Experts — Eat This Not That

Losing weight and having a flat stomach is a goal that many people strive for, but getting rid of stubborn belly fat can often be challenging. No matter how many crunches or trendy diets we do, sometimes it seems like the weight just doesn’t go down. But don’t give up. Belly fat loss is possible. Eat this, not that! the health, to many experts on how to get rid of belly fat. Read the 12 tips below. Read on – and to ensure your health and the health of others, don’t miss these things Sure Signs You Already Have COVID.

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“The best way to lose belly fat fast is to regulate your blood sugar by eating high-quality protein and fats, such as grass-fed beef, wild-caught salmon, grass-fed butter, and olive oil,” Virginia Groehler, Holistic Health Coach explains. “Focusing on high-quality protein and fats will eliminate sugar cravings, keep your blood sugar stable, and keep you feeling full. Keeping your blood sugar stable is essential to allowing your body time to metabolize your food and burn fat between meals.”

drink water
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Our body needs a lot of water to stay alive and healthy, but it also helps in achieving weight loss goals. “This will help manage your hunger, boost your energy, boost metabolism, and boost digestion,” says Gruhler. “Be sure to drink half your body weight, in ounces, of water and use the mineral sea salt to replenish electrolytes!”

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Stress causes a lot of problems including packing on unwanted pounds. According to Gruhler, “Chronic stress can cause cortisol levels to rise, which can increase insulin and cause blood sugar imbalances. High stress levels can also increase cravings for sugary and fatty foods! Learn stress management techniques Like reading, walking, writing a diary, exercising, or talking to a friend can help you lower your cortisol levels and help shed belly fat.”

Young woman in tracksuit doing push-ups on the beach
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Instead of targeting one area of ​​your body, focus on losing overall body weight Robert Herbst, personal trainer, weight loss and wellness expert and weightlifter He says, “The only way to lose belly fat is to lose body fat in general. As body fat decreases, your belly fat will eventually decrease. The best way to do this is to raise your metabolism through exercises like weightlifting, which creates metabolically active muscles. Which burns calories and increases your metabolism while your body recovers from exercise, high intensity training (HIIT), which creates an oxygen debt. This will make you fitter, stronger and put you on the path to losing belly fat.”

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Sad woman in anticipation.
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We don’t need to feel full all day, he says Jake Jackson, Level 2 CrossFit coach. “Recognize that it’s OK to feel a little hungry throughout the day. If you’re a predator, you eat very little. Once you reach a deficit where you feel moderately hungry (at times) you can add some exercise that appeals to you. Ideally, This would be a combination of resistance training and cardio, but it doesn’t have to be.If you prefer a dance class, cycling or rock climbing, any of these activities will burn a little more energy allowing you to stay in calorie deficit.

Weight loss
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“The research is clear that you should lose 0.5-1% of your body weight per week,” says Jackson. If you lose more, you risk burning your muscle mass and ruining your diet. Losing belly fat is a long game. If you follow this plan, you will notice that your clothes become looser within a month, and others will start noticing big changes soon after.”

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Smiling young woman eating an unhealthy snack, taking a delicious pie from the refrigerator
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We all know sugar isn’t good for us, but it can prevent belly fat loss. Dr. Brian Griffin DC, FNP-C with Blue Tree Health He explains, “There are two different types of abdominal fat; visceral fat and subcutaneous fat. The number one thing I tell my patients when trying to lose both types is to stop eating more added sugar (simple carbohydrates) including alcohol. Why? When we eat sugars Added, the body sends a boost of insulin to lower sugar levels.The sugar is then converted into glycogen in the liver which is eventually stored as fat.

Kombucha tea
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“If we don’t go to the bathroom at least once a day, you should eat fermented foods (1-2 servings a day),” says Dr. Griffin. Fermented foods contain a large amount of probiotics to help normal gut bacteria. Fermented foods would be sauerkraut, kimchi, and kombucha. why? Excess bloating and stool can push the abdominal wall out and make it difficult to maintain that flat abdominal appearance.”

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Young athletic woman on the floor doing fitness exercises at home

You know the saying no pain, no gain. Dr. Griffin explains: “I always suggest to my patients that, in addition to aerobic exercises (high intensity interval training is best) they also focus on performing abdominal exercises. One of the easiest ways is to get a large exercise ball and start with 50 abdominal exercises and slot exercises help reduce subcutaneous fat While the diet generally focuses on visceral fat for health purposes, visceral fat is the worst type because this is the fat that surrounds your organs. For aesthetic purposes, subcutaneous fat is the stubborn fat outside your stomach muscles.”

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Getting a good night’s sleep feels restful and can help you lose weight, according to Katherine Johnston, Registered Dietitian. She says, “Just like stress, insufficient sleep can be doubly problematic Belly fat increase. Getting less than 7-9 hours each night can lead to cravings for high-calorie foods during the day, especially carbohydrates which can help wake us up with quick energy. Additionally, the quality or quantity of chronic sleep can increase cortisol levels. Try to track your sleep and make small adjustments to your routine to get more time in bed. Plus – a fitness tracker can help determine your sleep quality, and help you decide if you need to involve your doctor in your treatment plan. “

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Someone count calories and keep track in notepad
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Burning more calories than you take in is referred to as a calorie deficit and “you can’t burn fat without being in a calorie deficit,” explains Jesse Melbourne, fitness/nutrition coach at UnshakableFit. “One of the easiest ways to overcome a calorie deficit is to control the number of calories you eat in a day. Some people find it difficult to stick to it because it can feel restricted. The way to succeed with a calorie deficit is to still eat the foods you enjoy but understand how many The calories you eat throughout the day. Over time you will start to see belly fat diminish and get smaller.”

Two women and a man walking together in a park
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“Walking is a great way to burn calories and get moving,” Melbourne says. Walking can help you run into a calorie deficit by burning calories. Another good thing about walking is that it can help relieve stress. When we are in a state of chronic stress. It is difficult for our bodies to lose fat. When we are chronically stressed, the hormone cortisol is constantly released in our bodies. Cortisol can wreak havoc in our bodies over time, which can lead to weight gain and difficulty losing belly fat. And to beat this pandemic at your best, don’t miss these things 35 places you’re most likely to get infected with the coronavirus.

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