Minimize Sugar Rich Diet-excess sugar intake is associated with an increase in body fats

Watching your diet is the surest way to lose fat belly fast.

Sugar is half glucose and half fructose and when there is excess fructose in the diet, the liver converts the excess fructose into fats.  

When you take a lot of refined sugar, you end up flooding your liver with fructose which is subsequently metabolized into liver fat.

A good number of studies have shown that increased intake of refined sugar is associated with the increased fat liver.

Sugary drinks are even worse.  They lead to a surge in calories which are in turn converted into fats.  

Minimize Carbohydrate Intake-Carbs are fat belly triggers  

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 need to know, carbs are still metabolized into glucose (sugar/calories) and when they are excess, they are converted into fats.

Low-carb diets also lead to quick reductions in water weight, which gives people near instant results… a major difference on the scale is often seen within a few days.

Eat Foods Rich in Proteins: the best way to lose belly fast

This should be your long-term strategy to pursue.

Protein is the most important macronutrient when it comes to losing weight.

It has been shown to reduce cravings by 60%, boost metabolism by 80-100 calories per day and help you eat up to 441 fewer calories per day.

If weight loss is your goal, then adding protein to your diet is perhaps the single most effective change you can do.

Bottom Line: Eating enough protein is a very effective way to lose weight.

Eat Foods Rich in Fiber… Especially Viscous Fiber

Dietary fiber is mostly indigestible plant matter.

It is often claimed that eating plenty of fiber can help with weight loss.

This is true… but it’s important to keep in mind that not all fiber is created equal.

It seems to be mostly the viscous fibers that can have an effect on your weight.

These are fibers that bind water and form a thick gel that “sits” in the gut.

This gel can dramatically slow the movement of food through your stomach and small bowel, and slow down the digestion and absorption of nutrients.

The end result is a prolonged feeling of fullness and reduced appetite.

One review study found that an additional 14 grams of fiber per day was linked to a 10% decrease in calorie intake and weight loss of 2 kg (4.5 lbs) over 4 months.

In one 5-year study, eating 10 grams of soluble fiber per day was linked to a 3.7% reduction in the amount of fat in the abdominal cavity, but it had no effect on the amount of fat under the skin.

What this implies, is that soluble fiber may be particularly effective at reducing the harmful belly fat.

The best way to get more fiber is to eat a lot of plant foods like vegetables and fruit. Legumes are also a good source, as well as some cereals like oats.

 Aerobic Exercise is Very Effective at Reducing Belly Fat

Aerobic exercise (like walking, running, swimming, etc) has been shown to cause major reductions in belly fat in numerous studies.

One study found that exercise completely prevented people from re-gaining abdominal fat after weight loss, implying that exercise is particularly important during weight maintenance.

Vigorous exercise trims all your fat, including visceral fat.

Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it’s brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual.

To get the same results in half the time, step up your pace and get vigorous exercise — like jogging or walking. You’d need to do that for 20 minutes a day, 4 days a week.

Jog, if you’re already fit, or walk briskly at an incline on a treadmill if you’re not ready for jogging. Vigorous workouts on stationary bikes and elliptical or rowing machines are also effective, says Duke researcher Cris Slentz, PhD.

Moderate activity — raising your heart rate for 30 minutes at least three times per week — also helps. It slows down how much visceral fat you gain. But to torch visceral fat, your workouts may need to be stepped up.

“Rake leaves, walk, garden, go to Zumba, play soccer with your kids. It doesn’t have to be in the gym,” Hairston says.

If you are not active now, it’s a good idea to check with your health care provider before starting a new fitness program.

Sleep and Fat Belly loss

Getting the right amount of shut-eye helps. In one study, people who got 6 to 7 hours of sleep per night gained less visceral fat over 5 years compared to those who slept 5 or fewer hours per night or 8 or more hours per night.

Sleep may not have been the only thing that mattered — but it was part of the picture.

Stress and Fat Belly Loss

 Everyone has stress. How you handle it matters. The best things you can do include relaxing with friends and family, meditating, exercising to blow off steam, and getting counseling.

That leaves you healthier and better prepared to make good choices for yourself.

“If you could only afford the time to do one of these things,” Shively says, “exercise probably has the most immediate benefits, because it gets at both obesity and stress.”