Losing weight can be one of the most-beneficial things you ever do for your health, especially if you mix in some fat burning exercise. Weight loss diets and exercise programs aren’t just for people that are obese, but also people looking to lose weight in face, arms, thighs, and of course; how to lose belly fat. These are all weight-related issues that don’t necessarily mean you are obese—or even that overweight—but should also be taken as stern warning signs.
The connection between major disease and obesity are clear. Those suffering from obesity are also those which are at highest risk for major diseases like heart attacks and cancer. Simply being overweight, however, doesn’t really mean that you are at a higher risk for any disease. If you feel like you are a little overweight, or maybe just have some stubborn belly fat, you don’t need to stress out too much. Nevertheless, you may benefit from keeping a close watch on just how overweight you are becoming—and take the steps needed to maintain a healthy weight.
A study conducted by the CDC found that the highest risk factors for metabolic syndrome (a condition closely related to obesity) were abdominal obesity, hypertension, and hyperglycemia. They also found that approximately 34% of all people over the age of 20 met the criteria for this syndrome. Excess weight in the face, fat in arms, and stubborn belly fat are all indicators that you may fall into this category.
Even more alarming was the drastic increase in prevalence as age increases. For example, while about 15-20% of people under the age of 40 meet the criteria for Metabolic Syndrome, more than half of people over the age of 60 met the criteria. Simply put, it’s much more likely to have weight issues as you grow older.
Risk Factors of Obesity
If this article has gotten your attention, than chances are you are worried about how much belly fat you have. It’s hard to know where the line between healthy and “at-risk” is for excess belly fat, but there are some numbers that can help you know when to worry. These numbers are obtained by measuring your waistline around the area of your belly button—not where your pants waist is. The point that obesity starts can be measured as a waistline greater than 40 inches in men, and a waistline greater than 35 inches in women. To find out if you are close to falling into the obese category, remember to make sure and measure around your stomach, not your waistline. By measuring around the stomach, you are able to accurately gauge the amount of belly fat you have—which is the largest indicator of weight-related health risks.
How to Lose Fat Quickly & Effectively
Research clearly points to obesity being associated with poor health and high risk factors for disease. However, “obesity” can be regarded as a fairly blanket term—not offering much constructive advice for people. The idea that excessive amounts of belly fat being the most dangerous aspect of obesity has been backed up by plenty of research. This notion supports the idea that simply having fat underneath your skin, doesn’t correlate to health problems.
Luckily, there are several science-back approaches that can help you reduce your belly fat quickly. Working to reduce belly fat as soon as possible can help you lower your risk for disease and live a happier, healthier, and more energetic life overall. Below, you’ll find a list of several different approaches to reducing belly fat, and some recommendations on diets that specifically use these tips.
Do Not Eat Sugary Foods or Drink Sugary Beverages
Sugar is comprised of glucose and fructose, and is largely processed by our livers. Normal amounts of sugars found in foods like apples, bananas, and grapes are able to be effectively processed by our bodies when eaten in reasonable amounts. When we consume excessive amount of sugar as found in soda, sports drinks, candy, or other temptations such as donuts, our body gets overwhelmed. When we can’t process all the sugar that we are eating, our body stores the leftovers as fat so it can use it later.
Eat More Protein
Not only can protein help you get nutrients from different sources than fat, as well as helping to cut down cravings for fatty foods that contribute to obesity. Not only does protein reduce the craving to eat by up to 60%, but it can also help give you a boost in metabolic energy! By replacing high carb foods and fatty foods with lean animal proteins and vegetable proteins, you can shed belly fat quickly. Many regard high protein diets as the single most effective approaches to losing belly fat.
Cut Out Carbs
Ok, not entirely, but a drastic reduction in the amount of carbs in your diet will fuel your weight loss drastically. Not only will the reduction in carbs help you lose weight, but studies have shown that it will also help to reduce your overall appetite. Simply avoiding foods like white breads, pastas, and other refined grain foods should be enough for most people to see a drastic reduction in belly fat. If you want to REALLY shed some pounds in a hurry, consider dropping your overall daily intake of carbs to less than 40 grams. This will shift your body into a metabolic state called ketosis, which means you will burn fat for energy instead of carbs.
Eat High Fiber Foods
By eating the right kinds of fibers, such as beans, fruits, and some cereals such as oats, you can help slow down your body’s digestive process. This means that foods take a longer time to make their way through your digestive tract which gives you more nutrient absorption. Simply put, this makes the food that you are already eating last longer, which reduces the craving to eat more.
Activities such as running, walking, jump rope, swimming, and even cycling are very effective at helping the body burn excessive amounts of fat. To be clear, I’m not talking about doing crunches or other “lose weight fast” type exercises. These have been proven to be almost entirely ineffective in their ability to address belly fat, and can lead to excessive inflammation in many cases. In addition to losing fat, aerobic exercises also offer many other health benefits as well.
Track Your Eating Habits & Calories
Look at a place on a map, and figure out how to get there. What’s the first thing you look for? Most likely, you’ll look for your current location, and work your ways towards your destination. The same approach should be taken with your diet, and keeping an accurate record of what you are eating and how much can help you do this. Most people really don’t even realize how much they eat, let alone the types of foods they are eating. To avoid the burden that keeping track of so much information can have on your daily routine, it’s recommended to follow an established dietary plan to help keep things simple.
Recommendations for How to Lose Fat
Taking into account the tips from above, there are several very effective diets out there which have been proven to reduce belly fat effectively. You’ll want to find a diet that suits your goals and willingness to change lifestyle habits. Diets such as the Paleo Diet & Ketogenic diet have been proven to be highly effective at reducing body fat, but they also require a strong commitment and lifestyle change. If you’re just trying to lose a little weight, maybe just reducing belly fat, then there are several great diets that can help you meet these goals with very little trouble at all. Below are some of the most effective diets which have been proven to reduce belly fat and improve overall health:
The 3 Week Diet
This diet has been specially designed by health professionals to help take into account many of the tips mentioned above, and incorporate them into a blended approach of diet and exercise. This diet is a good choice if you’re looking to lose 10-20 pounds in the short term. This diet has been backed up by the National Breast Cancer Foundation, and offers plenty of resources and guide to help you meet your goals. Click here to learn more about this diet.
The Fat Diminisher System
This diet approaches weight loss by addressing inflammation within your body, specifically within your intestinal tract. This is done simply by adjusting the types of foods you eat in order to reduce inflammation. This diet has been proven to help people lose up to 80 pounds, and has been formulated to address even the toughest of health conditions. This diet has also been shown to be effective in drastically boosting energy levels, and has been hailed by former military members as revitalizing the metabolic ability of the body. Click here to learn more about this type of diet
Natural Body Cycle Diets
The body has man natural cycles in which it helps to cleanse, strengthen, and nourish itself. A quality diet that takes into account these natural cycles has the potential to impact your overall health tremendously. Should you be eating during the time your body is utilizing its energy reserves to help flush the kidneys? Should you eat first thing when you wake up in the morning, or should you wait until your bodies first cleansing cycle has had time to finish? These are questions which are addressed by certain diets targeting a harmony within the body, bringing about an increase in overall health and energy. Click here to learn more about this type of diet.