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6 Proven Ways to Lose Belly Fat (No. 2 and 3 areBest)By Kris Gunnars, BSc | October, 2014 |

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Overweight does not necessarily equal unhealthy.

There are actually plenty of overweight people who are in excellent health ( 1).

Conversely, many normal weight people have the metaolic prolems associated

with oesity (!).

That"s ecause the fat under the s#in is actually notthat ig of a prolem (at least not

from a health standpoint$ it"s more of a cosmetic prolem).

%t"s the fat in the adominal cavity, the elly fat, that causes the iggest issues (&).

%f you have a lot of excess fat around your waistline, even if you"re not very heavy, then

you should ta#e some steps to get rid of it.

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'elly fat is usually estimated y measuring the circumference around your waist. This

can easily e done at home with a simple tape measure.

 nything aove * inches (1*! cm) in men and &+ inches ( cm) in women, is #nown

as adominal oesity.

There are actually a few proven strategies that have een shown to target the fat in the

elly area more than other areas of the ody.

-ere are evidence/ased ways to lose elly fat.

1. Don’t Eat Sugar and !vo"d Sugar#S$eetenedBeverages L"%e &'e Plague

 dded sugar  is extremely unhealthy.

0tudies show that it has uniquely harmful effects on metaolic health ( ).

0ugar is half glucose, half fructose$ and fructose can only e metaolied y the

liver  in any significant amount (+).

2hen you eat a lot of refined sugar, the liver gets flooded with fructose, and is forced toturn it all into fat ().

3umerous studies have shown that excess sugar, mostly due to the large amounts

of fructose, can lead to increased accumulation of fat in the elly (4).

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0ome elieve that this is the primary mechanism ehind sugar"s harmful effects on

health$ it increases elly fat and liver fat, which leads to insulin resistance and a host

of metaolic prolems ().

5iquid sugar is even worse in this regard. 5iquid calories don"t get 6registered7 y therain in the same way as solid calories, so when you drin# sugar/sweetened everages,

you end up eating more total calories (8, 1*).

0tudies show that sugar/sweetened everages are lin#ed to a *9 increased ris# of

oesity in children$ per each daily serving (11).

:a#e a decision to minimie the amount of sugar in your diet, and consider completely

eliminating sugary drin#s.

This includes sugar/sweetened everages, fruit ;uices, various sports drin#s, as well

as coffees and teas with sugar added to them.

<eep in mind that none of this applies to whole fruit, which are extremely healthy and

have plenty of fier that mitigates the negative effects of fructose.

The amount of fructose you get from fruit is negligile compared to what you get from a

diet high in refined sugar.

'tw$ if you want to cut ac# on refined sugar, then you must start reading laels. =ven

foods mar#eted as health foods can contain huge amounts of sugar.

Bottom Line: =xcess sugar consumption may e the primary driver of elly fat

accumulation, especially sugary everages li#e soft drin#s and fruit ;uices.

2. Eat"ng ore Prote"n ay e &'e Best Long#&er*Strategy to +edu,e Belly Fat

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>rotein is the most important macronutrient when it comes to losing weight ( 1!).

%t has een shown to reduce cravings y *9, oost metaolism y */1** calories per 

day and help you eat up to 1 fewer calories per day (1&, 1, 1+, 1).

%f weight loss is your goal, then adding protein to your diet is perhaps the single most

effective change you can do.

3ot only will it help you lose$ it can also help you avoid re/gaining weight if you ever

decide to aandon your weight loss efforts (14, 1).

There is also some evidence that protein is particularly effective against elly fat.

One study showed that the amount and quality of protein consumed was inversely

related to fat in the elly. That is, people who ate more and etter protein had much less

elly fat (18).

 nother study in ?enmar# showed that protein, especially animal protein, was lin#ed to

significantly reduced ris# of elly fat gain over a period of + years ( !*).

This study also showed that refined cars and vegetale oils were lin#ed to increased

amounts of elly fat, ut fruits and vegetales lin#ed to reduced amounts.

:any of the studies showing protein to e effective had protein at !+/&*9 of calories.

That"s what you should aim for.

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0o$ ma#e an effort to increase your inta#e of unprocessed  eggs, fish, seafood,meats, 

poultry and dairy products. These are the est protein sources in the diet.

%f you struggle with getting enough protein in your diet, then a quality protein

supplement (li#e whey protein) is a healthy and convenient way to oost your totalinta#e.

%f you"re a vegetarian, chec# out this article on how to increase your protein inta#e.

'onus tip@ Consider coo#ing your foods in coconut oil$ some studies have shownthat

&* m5 (aout ! talespoons) of coconut oil per day reduces elly fat slightly (!1,!!).