HOW TO LOOSE BELLY FAT.

1. Avoid sugary beverages

Sugary beverages are packed with liquid fructose, which can cause you to grow belly fat. Studies show that sugar-rich drinks lead to more fat in the liver. A 10-week study showed that people who received fructose-rich drinks had a significant increase in abdominal fat . Sugar-rich drinks turn out to be even worse than solid foods with a lot of sugar. Since your brain does not process liquid calories in the same way as solid ones, it is likely that you will eventually get too many calories that are stored as fat . To get rid of belly fat it is best to ensure that you avoid sugar drinks such as soda and sweet tea and also alcoholic mixed drinks with sugar.

2. Make sure you get a good night's sleep

Sleep is important for many aspects of health, including your weight. Studies show that people who do not get enough sleep usually arrive more and that can also concern abdominal fat . A 16-year study involving more than 68,000 women found that those who slept less than 5 hours a day were significantly more likely to gain weight than those who slept 7 or more hours a night . The condition known as apnea, where breathing occasionally stops during the night, has also been associated with excess belly fat . In addition to at least 7 hours of sleep per night, you must also ensure that your sleep is of sufficient quality. If you think you may have sleep apnea or another sleep disorder, tell a doctor and be treated.

3. Keep track of what you eat and how much you train

Many things can help you lose weight and lose belly fat, but eating fewer calories than your body needs to keep on weight is the most important . It can help to keep track of your calorie intake through a food diary (possibly through an online program), or using an app. This appears to be a good strategy for losing weight . In addition, these types of tools help you keep track of how many proteins, fats, carbohydrates, fibers and micronutrients you consume. Many of them also offer the possibility to keep track of your training and exercise. You can find apps / mobile apps to keep track of your diet and calorie intake.

4. Eat oily fish every week

Oily fish is incredibly healthy. It is rich in high-quality proteins and omega-3 fats that protect you against diseases . There is also some evidence that these omega 3 fats would help in reducing belly fat. Studies with adults and children with fatty liver indicate that fish oil supplements can cause a significant decrease in liver and belly fat . The goal is to eat 2 to 3 servings of fatty fish a week, such as salmon, herring, sardines, mackerel and anchovies.

5. Stop drinking fruit juice

Although fruit juice contains vitamins and minerals, it contains just as much sugar as in soft drinks and other sweetened drinks. If you drink a lot of it, you run the same risk of increasing the belly fat . A 250 ml glass of apple juice contains 24 grams of sugar, half of which consists of fructose . If you want to reduce your belly fat, replace fruit juice with water, unsweetened iced tea or (carbonated) water with a slice of lime or lemon.

6. Add apple cider vinegar to your diet

Apple cider vinegar is very good for your health, it can lower blood sugar levels among other things . It contains acetic acid, a substance that can reduce belly fat storage in animals, according to various studies . A controlled study of obese men who were given 1 tablespoon of apple cider vinegar a day for 12 weeks showed that their waist size decreased on average by 1.4 cm . Although no human studies have been done yet, it is safe for most people to take 1 to 2 tablespoons of apple cider vinegar per day; this could lead to a modest reduction in fat.

7. Eat probiotic foods or take a supplement

Probiotics are bacteria that occur in some foods and supplements. They are good for health for a variety of reasons, including the intestines and stronger immune function . Researchers have discovered that different types of bacteria play a role in weight regulation and the right balance in gut microbiome can help with weight loss, including loss of abdominal fat. The species that appear to help with the loss of abdominal fat include certain strains of the  Lactobacillus  family. These include  Lactobacillus fermentum ,  Lactobacillus amylovorus  and especially  Lactobacillus gasseri  . Probiotic supplements usually contain multiple types of bacteria, so make sure you buy one that contains at least one of the strains mentioned above.

8. Try intermittent fasting

Intermittent fasting has recently become very popular for losing weight. It is an eating pattern where you alternately eat for a while and a while for a while . A popular version is that where you get stuck for 24 hours 1 or 2 times a week. In another method, you fast 16 hours a day and eat all your food within 8 hours. In a survey of intermittent fasting and every-day fast, participants were found to experience 4-7% reduction in fat in a 6 to 24 week period .

9. Drink green tea

Green tea is a very healthy drink. It contains caffeine and the antioxidant epigallocatechin gallate (EGCG). Both of these substances appear to stimulate digestion . The catechin EGCG has been shown to be effective in getting rid of abdominal fat according to various studies. That effect can be even stronger if drinking green tea is combined with.

10. Change your lifestyle and combine different methods

If you are only going to do one of the things from the list above, that will not have a major effect in itself. If you want good results, you have to combine different methods  that prove to work well. It is striking that many of those methods are the same things that we usually associate with healthy eating and healthy lifestyles in general. It is therefore true that the key to abdominal fat loses and ensure that it no longer matters in the long term, consists of a lifestyle change. If you have healthy habits and eat good and unprocessed food, fat loss often follows naturally as a side effect.

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