10
Ways to Lose more than 2 Inches of Belly Fat in a Weeks
Let’s face it: Stressful days at the office, indulging in
one-too-many cheat meals, or finding excuses to skip a day, week, or month’s
worth of workouts are all making it easy to pack on the pounds and making it
difficult to get them off.
1.
As Possible As Start Your Day Early
Don’t let extra hours lounging in bed stand between you and
a flatter belly. While getting enough sleep can help boost your metabolic rate,
sleeping in may undo any benefit you’d enjoy from catching a few extra winks.
One study reveals that late sleepers who snoozed past 10:45 in the morning ate nearly 250 more calories over the course of the day, despite eating half as many fruits and vegetables as their early bird counterparts. Even worse, they chewed down on and Tran’s fat-laden fast food than those who woke up earlier.
2.
Bring on the Berries
Instead of satisfying your sweet tooth with some refined
sugar, turn to berries and enjoy a slimmer waistline in no time. Berries are
loaded with antioxidants, which can help reduce inflammation throughout the
body, and research from the University of Michigan reveals that rats given a
berry-rich diet shaved off a significant proportion of their belly fat when
compared to a control group.
3.
Skip the Hydrogenated Oils
Those Trans fats on your menu are hiding out in plain sight
and sabotaging your lean belly plans every time you eat them. If a food product
says it contains partially hydrogenated oils, you’re eating Tran’s fat, which
can increase your risk of heart disease, high cholesterol, and obesity with
every bite. In fact, research conducted at Wake Forest University reveals that
monkey whose diets contained eight percent Tran’s fat upped their body fat by
7.2 percent over a six-year study, while those who ate monounsaturated fat
gained just a fraction of that amount.
4.
Switch to Sprouted Bread
While it’s often assumed that bread is off-limits when
you’re trying to lose belly fat, the right bread may actually expedite the
process. Switching to sprouted bread can help out carb-lovers eager to get
their fix without going up a belt size, thanks to the insulin content of
sprouted grains.
The results of a study published in Nutrition & Metabolism
reveal that found that pre-diabetic study subjects whose diets were
supplemented with insulin shaved off more belly fat and total weight than those
whose meal plans didn’t pack this healthy prebiotic fiber.
5.
Lift or Some Muscles Work
Do you even lift bro? If you’re serious about getting rid of
that belly fat fast, resistance training might just be the key. A study from
the Harvard School of Public Health found that adding weight training to adult
male test subjects’ workouts significantly reduced their risk of abdominal
obesity over a multi-year study period, although doing the same amount of
cardio had no such effect. Research from the University of Maryland even found
that just 16 weeks of weight training boosted study participants’ metabolic
rates by a whopping 7.7 percent, making it easier to ditch those extra inches
around your middle.
6.
Say So Long to Sweeteners
While many people turn to artificial sweeteners in a
misguided attempt to whittle their waistlines, those fake sugars are likely to
have the opposite effect. According to researchers at Yale, artificial
sweeteners are actually linked with an increased risk of abdominal obesity and
weight gain, possibly because they can trigger cravings for the real stuff and
spike insulin levels in a similar fashion to real sugar.
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7.
Make Fibre Your Friend
The secret to a slimmer stomach in no time? A whole lot of fibre
in your diet. Although many people are loath to add carbs to their diet when
they’re trying to lose weight, adding the right, fibre-rich ones can have
inches off your belly in a hurry. In fact, researchers at Wake Forest Baptist
Medical Centre found that every 10-gram daily increase in soluble fibre was
associated with a 3.7 percent decrease in dangerous visceral fat over five
years. Those who were active got even leaner, shaving off twice that much fat
in the same amount of time.
8.
Look Ketchup for Salsa
Sure, ketchup is tasty, but it’s also a serious saboteur
when it comes your weight loss efforts. Ketchup is loaded with sugar — up to
four grams per tablespoon — and bears little nutritional resemblance to the
fruit from which it’s derived. Luckily, swapping out your ketchup for salsa can
help you shave off that belly fat fast. Fresh tomatoes, like those used in
salsa, are loaded with lycopene, which a study conducted at China Medical
University in Taiwan links to reductions in both overall fat and waist
circumference. If you like your salsa spicy, all the better; the capsaicin in
hot peppers, like jalapenos and chipotles, can boost your metabolism, too.
9.
Score Some Rays For Vitamin D
While few would suggest you start hitting up the tanning
beds for better health, getting some natural sunlight can help you get rid of
those extra inches on your waist in a hurry. Researchers at the Fred Hutchinson
Cancer Research Centre found that vitamin D-deficient overweight woman between
50 and 75 who upped their intake of the so-called sunshine vitamin shed more
weight and body fat than those who didn’t. To practice safe sun, make sure
you’re limiting yourself to 15 sunscreen-free minutes per day.
10.
Noshes on Some Nuts
Sometimes, to whip your body into shape, you have to get a
little nutty. While nuts are high in fat, it’s that very fat that makes them
such powerful weapons in the war against a ballooning belly. In fact, research
from Reina Sofia University Hospital reveals that study participants who
consumed a diet rich in monounsaturated fats, like those in nuts, over a 28-day
period gained less belly fat than their saturated fat-consuming counterparts
while improving their insulin sensitivity.
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