Tuesday, 24 January 2017

Top 10 Tips on How to Lose Belly Fat Fast and Easy

You see, there’s no single secret formula for losing fat. In fact, find 100 successful losers and they’ll give you 100 different ways to win the battle of the bulge. Forget everything else. Here are the most sought-after and top 10 tips on how to lose belly fat fast and easy. Simply incorporate three or four into your daily life and start seeing the difference within 15 days! Here you go!


Diet

1. Exercise Daily. Start Slowly.

Do every exercise standing instead of sitting. “You’ll expend up to 30% more calories,” says Joe Stankowski, C.P.T. Start slowly – as much as you can do.

2. Eat More Protein.

About 25%-30% of the calories in each gram of protein are burned in digestion, compared to only 6%-8% of the calories in carbs. Do the math: You save 41 calories every time you substitute 50 grams of protein for an equal amount of carbs.

3. Take Larger Steps.

When using the stair climber, skip one out of every five steps. Then take one large step to get back to your normal walking pattern. This step recruits additional muscle, upping fat loss.

4. Fill Up on High-Fiber Foods.

Consider them “good carbs.” Their bulk takes up space in your stomach, helping you feel full and eat less. The top fiber food: beans, which contain 8 grams per 1/2 cup. Research shows that guys who added 12 grams of fiber a day to their diet lost a quarter of an inch from their love handles, without otherwise modifying their diet.

5. Top Your Salad with Vinaigrette Dressing.

Studies show that acidic foods such as vinegar and lemon juice work like lighter fluid in your body’s fat incinerator, increasing carb combustion 20%-40%. Researchers believe the acids blunt insulin spikes and slow the rate at which food empties from your stomach. Fermented foods like pickles and yogurt are also good sour options.

6. Don’t Skip Meals.

Not eating for long periods of time puts your body into a catabolic state, meaning it starts to break down muscle tissue for energy— and conserves fat.

7. Load Up on Yogurt.

When researchers at the University of Tennessee put a group of volunteers on one of two diets—one high in calcium and one not—and cut each group’s calorie intake by 500 calories, they found that the people getting calcium lost twice as much weight (an average of 13 pounds) compared with people on the standard diet. Study author Michael Zemel, Ph.D., believes extra calcium helps the body burn more—and store less—fat.

8. Track your calories.

You could do it in a journal, but we know that’s never going to happen. Instead, do it on the Web, at a site like fitday.com. Just create a free account, plug in the amounts of food you’re eating throughout the day, and let the software tell you exactly how good—or bad—you’re being.

9. Don’t Starve Yourself.

“Under normal conditions, humans absorb only about 80% of the nutrients from the food they eat,” says A. Roberto Frisancho, Ph.D., a weight-loss researcher at the University of Michigan. But, he says, when the body is deprived of nourishment, it becomes a super-efficient machine, pulling what nutrients it can from whatever food is consumed. Start eating again normally and your body may not catch up; instead it will continue to store food as fat.

10. Step on the Scale at Least Once a Day.

“If there’s one thing that comes up over and over with the thousands of patients enrolled in the National Weight Control Registry, it’s weighing yourself every day on a scale,” says Rena Wing, Ph.D., founder of the registry, which tracks more than 4,500 men and women who have lost an average of 20 pounds or more and kept it off for at least six years. “Don’t obsess over the number,” she says, “but at least keep track of the general range of what you weigh so you can catch small changes as they occur and take corrective measures immediately.”
 
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