6 Simple Ways to Lose Belly Fat simply

Belly fat is not just a problem because it can look bad.In fact, having lots of fat in the abdominal area is not only appearance problem but also it is liked to serious diseases like diabetes.so losing this belly fats will have effective improvement on your overall health and your life style.Belly fat can easily be estimated at home by measuring the circumference around your waist  with a simple tape measure is usually estimated . 

Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women is known as abdominal obesity.smile now , there are a few proven strategies that have been shown to target the fat in the belly area more than other areas of the body.Here are 6 ways to target the belly fat , these ways are evidence based .

1.stop eating sugar and sugar sweetened drinks

it is believed that this is the main cause  of the harmful effect of sugar on the overall health as it increase the fat of the liver which is called fatty liver which is believed to cause diabetes and other metabolic problems.

2. decrease your sugar intake

).Sugar is half glucose, half fructose, and fructose can only be metabolized by the liver in significant amounts (3).when eating.

 large amounts of fructose, lead to fat accumulation of belly fats..

sugar-sweetened beverages, sugary sodas, sugar sweetened fruit juices and various high-sugar sports drinks all these drinks you must stop consuming them to start get red of you belly fat ,you can substitute all these with whole fruits or non sugar sweetened fruit juices.

2. high protein intake 

Steak Food protein is the most important macro nutrient when it comes to loss weight and it is one 5 Steps to Lose Weight and keep your fitness.

protein not only will help you lose, it also helps you avoid regaining weight if you ever decide to abandon your weight loss efforts .One study showed that the amount and quality of protein consumed was inversely related to fat in the belly. That is, people who ate more and better protein had much less belly fat. So make an effort to increase your intake of highprotein foods such as whole meat , fish, seafood, legumes, nuts, dairy products. 

These are the highest protein sources in the diet.

You can find plenty of protein powder options on amazon like this most recommended Optimum Nutrition 100% Whey Gold Standard

3.eat diet with the minimum carb intake generally

 Carb restriction is a very effective way to lose fat. This is supported by many studies.  cutting carbs, suppress appetite and lose weight. Over 20 randomized controlled trials have now shown that low-carb diets lead to 2–3 times more weight loss than low-fat diets.

you only need avoiding the refined carbs (sugar, candy, white bread, etc) should be enough , especially if you keep your protein intake high.

However, if you need to lose weight fast, so drop your carb intake to  50 grams per day. This will put your body into ketosis , depress your appetite and making your body start burning primarily fats for fuel.

4. Eat fibers rich food

 Dietary fiber is mostly indigestible plant matter so you will not feel hungry only after long time .

 It seems to be mostly the soluble and viscous fibers that have an effect on your weight. These are fibers that bind water and form a thick gel that "sits" in the gut.

 This gel support slow movement of food through your digestive system, and slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite so lower food intake and so weight loss.

 The best way to get more fiber is to eat a lot of plant foods like fruit and vegetables .

Legumes are also a good source, as well as whole oats is very recommended.

5. Exercises is very effective

People Doing Marathon Exercise is important for overall health.

It is among the best things you can do if you want to live a long, healthy life and avoid disease.

there marvelous health benefits of exercise is beyond the scope of this article, but exercise definitely to be effective at losing belly fat.Aerobic exercise (like walking, running, swimming, etc) has been shown to change in burning belly fat in numerous studies .

6. track your food and monitoring your calories intakes.

What you eat is important. Pretty much everyone knows this.However, most people actually know what they are eating in the scope of the quality of the food as the food type carb or protein ,,,, etc and also the calories included in each type of the food you eat.It doesn't mean you need to weigh and measure everything for the rest of your life, but doing it every now and then for a few days in a row can help you realize where you need to make changes.

People think they're eating "high protein," "low-carb" or something else, but tend to drastically over- or underestimate.

I think that for anyone who truly wants to optimize their diet , you can track your food intake not to eat protein in maximum and to cut the carb which can dramatically influence your health and affect your life style .

It doesn't mean you need to weigh and measure everything for the rest of your life, but doing it every now and then for a few days in a row can help you realize where you need to make changes.

Check out these articles here for a calorie calculator and a list of free online tools and apps to track what you are eating.

Then you know exactly where to make adjustments in order to reach closer to my goals.