Losing belly fat may be difficult, but it is critical to your overall health. A large waist is connected to an increased risk of type 2 diabetes, heart disease, and hypertension.
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We’ve gathered 15 science-supported strategies to help you get a flat tummy in just one month.
These guidelines focus on body fat associated with worse health outcomes in women due to abdominal fat than in subcutaneous thigh fat.
Get started on these very quick treatments by exercising.
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8 Smart Ways to Lose Weight in 22 Days
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Cut Your Calorie Intake
Calorie reduction is an obvious method everyone trying to lose weight should resort to. It triggers your body into consuming the fat stored it had deposited.
Corresponding studies have demonstrated the positive impact of dietary reduction on weight loss in both men and women. It is necessary to do it gradually, though.
Hence, within the initial week cut 500 calories from your diet. Thus, if now you’re consuming 2200 calories, in the first week, decrease it to 1700 calories.
In the second week diminish the intake by another 500 calories so that now you consume only 1200 calories.
During 2 weeks you should also consider trying an 800-calorie diet or following a very low-calorie diet.
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Avoid Sugary Foods
Try to avoid all kinds of sugars such as soda, cakes, pastries, bagels, sauces, ketchup, bottled salad dressings, granola bars, candies, milk chocolate, white chocolate, pasta, white bread, flour, pasta, colas, pops, sodas, packaged fruit juices, syrups, flavored tea, flavored yogurt, and of course, sugars even in the name of sugar-free foods.
You may significantly reduce the chance of cardiovascular disease, hypertension, type 2 diabetes, sleep-disordered breathing, attention-deficient disorder, and cancers by reducing your calorie intake by eating right.
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Increase Protein Consumption
The research shows that a high-protein diet can trigger such reactions as substantial weight loss, increased metabolism, feeling of fullness, fat oxidation, less waist conditionality, and increased lean muscle mass. Moreover, protein shakes can help you to get a flat tummy.
There is a relevant clinical study published in the BMC Journal of Nutrition and Metabolism, which actually proves so.
In this study, the group of participants took a drink of whey protein solution before their meals.
After a certain period, it turned out that the first group of participants had lost more body fat and enhanced lean muscle mass. There are protein shakes that can be ordered in online stores.
However, you can make it on your own alternatively for it to be natural. The relevant ingredients can be tofu, whey, oats, quinoa, peanuts, pistachios, cottage cheese, Greek yogurt, or soy milk.
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Omega-3 Fatty Acids
Omega-3 fatty acids are healthy fats that are anti-inflammatory in action and maintain a finely tuned ratio of body fats: 1:1 should be maintained.
This ratio, however, though genetically plausible due to factors such as favorable fatty acid composition in wild foods, parts of a long-lasting hunter-gatherer endure it; it has risen to 1:2.
The use of this factor by the development of the industrial economy and the technical revolution increased the use of omega-6 fats; the ratio began to change rapidly.
The idealized rate should be 1:1 is currently 1:20; all this leads to and contributes to inflammation and metabolic disorders. Do not forget to introduce such foods into your diet:
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Add Probiotics into Your Diet
Probiotics are beneficial bacteria, such as in kimchi and yogurt. These are well-found in fermented foods.
The group of microorganisms improves digestion, boosts immunity, and lessens cholesterol and lower blood pressure.
Additionally, researchers imply that probiotics also contribute to better energy utilization, improved insulin sensitivity, and feelings of satiety.
To my daily diet, I should incorporate half a cup of full-fat yogurt, 8 ounces of unsalted buttermilk, and one small bottle of probiotic drink.
However, we have not included kimchi and pickles in my menu.
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Avoid Eating High-Sodium Foods
Though an essential nutrient, sodium consumed in excess from food-based sources causes water retention, CVDs, and high blood pressure. The CDC guidelines advocate intake of not more than 2300 mg per day.
Foods that contain high amounts of sodium in the hope of burning belly fat include fries, pizza, fried chicken, frozen meals, biscuits, sausage, salami, bacon, canned soup, bottled sauces, ketchup, pickles, and kimchi.
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Try Intermittent Fasting
Intermittent fasting can help to maximize the mechanisms of your body that help you burn calories. You can lose fat faster by fasting for certain hours, than eating within others.
You might want to read this tutorial if you are not sure where to start with intermittent fasting. 87% of respondents found that the dietary approach has resulted.
A study of 1,200 healthy American adults, for example, indicated that 87% of participants have tried this diet.
Furthermore, 87% of participants said this way of eating is relatively cheap. It was found that nearly 50% of the respondents thought it effective, while 37% found it somewhat effective.
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Prioritize sleep
You need to sleep enough to keep your body’s metabolism in balance. Lack of adequate sleep can make you obese by increasing hunger levels and also insulin resistance and increase the chances of visceral fat accumulation.
Therefore, to ensure that you get seven hours of quality sleep try to darken sleep because melatonin, a sleeping hormone, is only produced in darkness, which helps you sleep better.
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Final Words
While many people are interested in having a flat tummy not only for aesthetic reasons, but also for health reasons; in fact, belly fat is associated with multiple risks and, sometimes, when one talks about losing belly fat quickly, it is not just about appearance.
Therefore, the range of approaches to the problem may include calorie restrictions, exclusion of sugar from the daily diet, adequate fiber intake, having more protein and water, including omega-3 fatty acids and green tea in the diet, avoiding too much salt, and involvement in cardio and resistance training.
Additionally, the issue also presupposes that the person should not forget about the importance of sleep. Thus, following a diet combined with physical activity may promote belly fat loss.
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