Melissa

https://healthfitnessplanet.com/weightloss Belly fat, also called visceral fat, doesn't just affect your body shape, but it also affects your health. Experts say that while everyone, even people with abs have some fat in their bellies, too much of it can be problematic. Belly fat is a major risk factor for severe conditions such as type 2 diabetes as well as heart complications. The good news is that there are several things individuals can do to lose fat in this area. If you’ve been spending more hours in the gym and nothing seems to work, it could be that you’re using the wrong approach. It’ll take more than sit-ups and cardio to shed some calories. Losing weight also narrows down to what one eats. Therefore, apart from staying active, you should also practice healthy eating. If you’re ready to start slimming down, here are 12 tips to lose belly fat fast: 1. Reduce Your Carbohydrate Intake Reducing your carb intake can significantly help one lose belly fat. Research says that keeping your daily carb intake below 50grams per day can assist in reducing your waist size. Fortunately, one doesn’t need to follow a strict low carb diet. Just monitor your carb intake and stay away from refined carbs. You should also consider replacing them with whole grains. 2. Eat Soluble Fiber in Plenty Soluble fiber helps individuals lose weight by making them feel full for longer hours, hence they naturally eat less. It does this by slowing down the movement of food as it passes through your digestive system. By making one feel full, they’ll eat less hence this promotes weight loss. Additionally, a high intake of soluble fiber helps decrease calories absorbed from food. Therefore, individuals should make a point of eating foods rich in soluble fiber such as legumes, avocados, blackberries, shirataki noodles, etc. 3. Cook with Coconut Oil Switching your cooking oil will also help individuals reduce waist fat. Coconut boosts your metabolism and also helps decrease how much fat your body stores. Some studies also say that this oil can cause belly fat loss. Experts recommend that one takes two tablespoons of this oil per day to help fasten stomach fat loss. 4. Avoid Trans Fat Foods Trans fats are formed when hydrogen is infused into unsaturated fats. Studies link these fats to weight gain. Plus, they also cause inflammation, insulin resistance, and heart conditions. Thus, individuals should avoid eating foods that contain trans fats including packed foods that have spreads and margarine. 5. Get Enough Sleep Sleep is often overlooked, but it’s essential in maintaining a healthy weight. Research claims that individuals who don’t get enough sleep are likely to gain weight. One should get at least 7 hours of quantity sleep. 6. Cut Down on Alcohol Although alcohol contains some health benefits, it’s a harmful drink, especially when taken in high quantities. Alcohol is linked to weight gain and obesity. Thus, limiting your alcohol intake can help you reduce stomach fat. 7. Include Fatty Fish in Your Diet Fatty fish contain high-quality proteins and omega-3 fatty acids. Fats in these foods can assist in losing visceral fat. Experts advise that one eats at least three servings of fatty fish per week. One can also take omega 3 or fish oil supplements as they’re effective in reducing abdominal fat. 8. Eat More Protein Proteins help release hormone PYY, which decreases one’s appetite and makes you feel full. Plus, this mineral also increases your body’s metabolism hence one retains their muscle mass even as they try to lose weight Individuals should, therefore, increase their protein intake by eating foods rich in this mineral such as beans, eggs, dairy, etc. Again, you can also add protein powder/supplements as they’ll also reduce your appetite 9. Don’t Drink Fruit Juice Although fruit juice contains vitamins and minerals, it also has too much sugar. 240 ml of fruit juice, for instance, contains 24 grams of sugar. Therefore, drinking too much of this juice can cause abdominal fat gain. Try other healthier alternatives instead such as unsweetened ice tea, water, lime water, etc 10. Deal with Stress Stress can also make one gain stomach fat since it triggers the production of cortisol, which is the stress hormone. High levels of cortisol increase your appetite and consequently cause weight gain It’s therefore essential, that you engage in stress-relieving activities. Practice yoga or meditation whenever you feel overwhelmed 11. Drink Green Tea Green tea contains caffeine and epigallocatechin gallate (EGCG), which help fasten metabolism. Since ECGC is catechin, experts claim that it can assist lose belly fat. For fast results, combine this method with exercise 12. Cut Down on Sugar Sugar is your worst enemy when you’re trying to lose weight. High intake of sweeteners such as real honey or refined sugar can cause weight gain. Individuals should, therefore, avoid eating sugary foods #fatloss #weightloss

To level up your health and support our channel, check out: https://healthfitnessplanet.com/weightloss Weight loss does not need to be difficult. Quick and easy weight loss starts with 12 tips to help you lose weight. 1. Prepare your own meals: From sandwiches and salads to take to work, to dinners at home with your family, you can control calorie intake and nutrition by making your own meals. It is better than buying ready-made meals in restaurants or from fast-food places. Meal preparation is not a time-consuming process, and you will benefit in many ways. 2. Choose nutritious, low-calorie snacks. Snacking does not have to mean high-calorie junk food. If you are hungry between meals, have a piece of fruit, a crunchy vegetable, or some nuts.These snacks are healthy, filling, and delicious. 3. Know the importance of sleep. When you want to lose weight, you need adequate sleep to keep your hormones balanced. When you are not tired during the day, you are less likely to experience cravings and hunger. For most adults, 8 hours of sleep each night is ideal. 4. Enjoy exercise. Exercise will only help you lose weight if you do it regularly. Consider all the different types of exercise, and choose something you truly enjoy. You will not want to skip daily exercise when it is fun. 5. Choose healthy cooking methods. Reduce your calorie intake by cooking without fats and oils. Bake, grill, boil, or broil food instead of frying. Natural food without added fat is delicious, too! 6. Try calorie-free flavorings. You can add flavor to your food without adding extra calories. You can find a wide range of seasonings and herbs. Fresh lime or lemon juice can also add a flavorful touch to your meals. 7. Avoid Fad Diets. Diets that promise overnight results are unhealthy. Whether a diet requires extreme calorie restriction, extreme restrictions on the foods you can eat, or diet pills, they can make you ill. Rapid weight loss can also result in regaining weight within a short period of time. 8. Learn About The Basic Food Groups. You need vegetables and fruits, grains and other fiber, protein, and dairy products every day. You can find low-calorie foods in each category. You can have quick and easy weight loss with a balanced diet. 9. Avoid Empty Calories: There are many products that have no nutritional value, yet are high in calories. Alcohol and many common snacks are in this category. Look for healthier alternatives instead. 10. Strive For Progress, Not Perfection: It is impossible to never make a mistake. If you eat too much, or eat something you should not eat, do not look at it as failure. One slice of cake or a glass of wine should not mean giving up on your diet. 11. Find Opportunities For Physical Activity.There are many way to incorporate physical activity into your daily life. Walk to work, or ride your bicycle. Do little exercises at your desk. Walk up stairs instead of taking the elevator. You can lose weight faster, and stay healthy, too. 12. Celebrate Your Accomplishments. When you see the numbers drop on your scale, be proud of yourself! Reward yourself with something other than food. A new outfit to reflect your weight loss is one example. Quick and easy weight loss can be accomplished. Healthy approaches to weight loss are always the best approaches. With these 12 tips to help you lose weight, you can have the results you want. #weightloss #fatloss #tips ========= JOIN US: Twitter: https://twitter.com/healthlinesaz Pinterest: https://www.pinterest.com/healthfitnessplanet FB: https://www.facebook.com/healthfitnessnewsnutritionfacts ====== The information in our videos are NOT intended to replace a one-on-one relationship with a qualified health care professional and are not intended as medical advice.

https://healthfitnessplanet.com/weightloss Guidelines for losing weight are among the most searched issues on the internet today. Despite that, people still struggle to lose weight due to several mistakes. Here are the mistakes you would want to avoid while loosing cutting down on calories. 1. Consuming too Little Amounts of Calorie Unfortunately, many people think that skipping meals makes them lose weight faster. However, this is not certain because eating too few calories deprives the body of fuel needed to carry out the necessary metabolic activities. One ends up gaining more belly fat instead. 2. Over consuming Calories to Compensate at the Gym A study related to physical exercise and Sports Medicine revealed that people overestimate the number of calories they shed at the gym. For that reason, they consume excess calories thinking they will compensate with exercise. Hence, they end up gaining more fat. 3. Drinking too Little Amount of Water Physical exercise and hydration go hand in hand. People who rarely hydrate properly confuse thirst with hunger. Thus, they frequently reach out for snacks which leads to unnecessary eating. Drinking water half an hour before meals reduces appetite. 4. Misunderstanding Food Labels Individuals tend to misread food labels. Food being labelled as healthy is not a guarantee that it is appropriate for weight loss journey. For instance, food labelled as free from additives could be high in sugar and fat. Therefore, it is vital to check the ingredients to be sure of what to expect. 5. Restricting to Fat-Free Food Most people perceive fat-free food as the ultimate solution during the weight loss journey. They, therefore, stick to a fat-free diet, which is unfortunate because most fat-free foods contain additives that have a high amount of sugar. 6. Poor Sleeping Habits Another mistake people make is not having enough sleep. Poor sleeping habits suppresses the production of leptin, which is a fullness hormone. Instead, there is the overproduction of a hunger hormone, ghrelin. 7. Undereating Fibre Fibre is essential for the slow absorption of fat, thus assist in balancing body calories. Apart from that, fiber absorbs water and turns it into a gel, that makes one feel fuller for an extended period. That said, depriving your body of fiber increases your appetite. 8. Having Unrealistic Expectations Losing weight is not a walk in the park. Relying on unrealistic expectations makes one take inappropriate actions such as over exercising, undereating, and consume the wrong food, to mention a few. It is essential to set realistic goals and follow the right guidelines to attain them. 9. Over-consuming Healthy Food Healthy food, such as groundnuts, fruits, and fiber, among others, are suitable for health purposes. Nevertheless, that does not mean it is okay to consume them in excess. Overeating health food also leads to excess weight. 10. Focusing only on weight It is normal to want to lose weight fast. However, it would be best if you did not restrict yourself to the weight loss exercises alone. Weight can change even in a day by 1.8kgs. At times, you can lose mass and retaining water weight. Therefore, frequently checking your weight scale can discourage you from committing to your journey. 11. Not Eating Enough Protein Weight loss involves reducing your protein portions. Nevertheless, having too little protein will hinder some metabolic processes that are actively involved in losing weight. The goal is to reduce your portions but not starve your body of proteins. #weightloss #fatloss #mistakes ====== JOIN US: Twitter: https://twitter.com/healthlinesaz Pinterest: https://www.pinterest.com/healthfitnessplanet FB: https://www.facebook.com/healthfitnessnewsnutritionfacts ======= The information in our videos are NOT intended to replace a one-on-one relationship with a qualified health care professional and are not intended as medical advice.