20 days flat tummy plus weight loss diet guide

Belly fat is more than a nuisance that makes your clothes feel tight.

its seriously harmful.

one type of belly fat referred to as visceral fat -is a major risk factor for type 2 diabetes,heart e,and any other condition.

many health organization use body mass index to clarify weight and predict the risk of metabolic disease.

though losing fat from the area can be difficult ,there are several things you can do to reduce excess abnominal fat.

Here are 20 days guide tips to lose belly fat ,backed by scientific studies.

1) Eat plenty of soluble fiber

soluble fiber absorbs water and form a gel that helps slow down food as it passes through your digestive system.

studies shows that this type of fibre promotes weight loss by helping you feel full,so you naturally eat less .it may also decrease the number of calories your body absorbs from food.

make an effort to consume high fibre foods every day.excellent sources of soluble fibre include;

.avacadoes

l .legumes. .flaxseeds

2)Avoid foods that contain trans fats

trans fats are created by pumping hydrogen into unsaturated fats, they are found in some margarines and spreads and also often added to packaged foods

These fats have linked to inflammation ,heart diseases, insulin resistance, and abnorminal fat gain in observational and animal studies.

to help reduce belly fats and protect your health stay away from products that contains trans fats.

3)Don't drink too much alcohol

alcohol can have health benefits in small amounts ,but its seriously harmful if you drink too much.

research suggest that too much alcohol can also make you gain belly fat. ,it increase risk of developing central obesity ,that is excess fat storage around the waist.

cutting back on alcohol may help reduce your waist size ,if you don't need to give up

4)Eat a high protein diet

protein is an extremely important nutrients for weight management. high protein intake increases the release of the fullness hormone PYY which decrease appetite and promotes fullness.

protein also raises your metabolic rate and helps you retain muscle mass during weight loss.

Be sure to include a good protein sources at every meal ,such as;

.meat

.fish

.eggs

.dairy

.beans

5)Reduce your stress levels

stress can make you gain belly fat by triggering the adrenal glands to produce cortisol which is also known as the hormone.

what's more ,women who already have a large waist tend to produce more cortisol in response to stress ,increase cortisol further adds to fat gain around the middle.

to help reduce belly fat ,engage in pleasurable activities that relieve stress,practicing meditation can be effective methods.

if you are trying to lose weight minimize stress,

6)Don't eat a lot of sugary foods

sugar contain fructose ,which has been licked to several chronic disease when consumed in excess.

it's important to realize that more than just refined sugar can lead to belly fat gain .even healthier sugars ,such as real honey should be used sparingly

7)Do aerobic exercise (cardio)

aerobic exercise is an effective way to improve your health and burn calories. studies also shows that its one of the most effective forms of exercise for reducing belly fats.

in any case ,the frequency and duration of your exercise program are more important than its intensity.

one study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week ,compared with those who exercised 150 minutes per week.

8)Cut back on carbs -especially refined carbs

Reducing your carbs intake can be very beneficial for losing fat, including abdominal fat.

Diets with under 50 grams carbs per day cause belly fat loss in people who are overweight those at risk for type 2 diabetes ,and women with polycystic ovary syndrome

a high intake of refined carbs is associated with excessive belly fat, consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources ,such as whole grains, legumes ,or vegetables

9)Perform resistance training(lift weight)

resistance training also known as weight lifting or strength training ,is important for preserving and gaining muscles mass.

if you decide to start lifting weights ,its a good idea to get advice from a certified personal trainer ,strength training can be an important weight loss strategy and may help reduce belly fat .

10)Avoid sugar -sweetened beverages

sugar-sweetened beverages are loaded with liquid fructose ,which can make you gain belly fat. studies shows that sugary drinks lead to increase fat in the liver, one 10 week study found significant abdominal fat gain in people who consumed high fructose beverages .

to lose belly fats ,its best to completely avoid sugar-sweetened beverages such as;

soda

11)Get plenty of restful sleep

sleep is important for many aspects of your health, including weight. studies show that people who don't get enough sleep tend to gain more weight which may include belly fat, women who sleep less than 5hrs per night are significantly more likely to gain weight than those who slept 7 hours or more per night

12)Track you food intake and exercise

Many things can help you lose weight and belly fat ,but consuming fewer calories than your body needs for weight maintenance is key .

keeping a food diary or using an online food tracker or app can help you monitor your calories intake .this strategy has been shown to be beneficial for weight loss.

in additional ,food tracking tools help you to see your intake of proteins ,carbs, fiber, and micronutrients.

13)Eat fatty fish every week

fatty fish are incredibly healthy, they are rich in high quality protein and omega 3 fats that protect you from disease ,

evidence suggest that these omega 3 fats may also help reduce visceral fats.

eating fatty fish also reduce belly fats in people with fatty liver diseases

14)stop drinking fruit juice

although fruit juice provides vitamins and minerals its just as high in sugar as soda and other sweetened beverages.

Drinking large amounts may carry the same risk for abdominal fat gain,

To help reduce excess belly fats replace juice fruits with water ,unsweetened tea or lemon

When it comes to fat gain ,fruit juice can be just as bad as sugary soda ,consider avoiding all sources of liquid sugar to increase your chance of successfully losing weight

15)Eat probiotic foods or take a probiotic supplements

Probiotics are bacteria found in some foods ands supplements, they have many health benefits including helping improve gut health and enhancing immune function.

Research have found that different types of bacteria play a role in weight regulation and that having the right balance can help with weight loss including loss of belly fat.

Probiotic supplements typically contain several types of bacteria, so make sure you purchase one that provide one or more of these bacterial strains.

16)Try intermittent fasting

intermittent fasting is an eating pattern that cycles between periods of eating and periods of fasting.one popular method involves 24 hours fasts once or twice a week, another consists of fasting every day for 16 hours and eating all your food within an 8hr period.

17)Say yes to raw food

Load up on as many fruits and vegetables that you can have in their raw form. Raw foods are rich in fiber and antioxidants and hence ,very effective in losing weight and belly fat.

18)Track your calories

The most basic approach to weight loss and belly reduction is burning more calories than you consume.

19)Switch to coconut oil

coconut oil is considered a healthy option of fats that can be consumed . As per studies ,the presence of medium-chain fats in coconut oil can boost metabolism and lower the amount of fats stored due to high calories .

Reason for removing belly fats

Maintaining a trim midsection does more than make you look great

removing tummy requires some efforts ,commitment, and perseverance on your behalf.

loosing tummy, weight and slimming body ensures that an individual keeps obesity and excess belly fats at bay. moreover, slimming is imperative to keep one's overall health in check. In addition to eliminating belly fat ,slimming helps keep individual's blood pressure in control it also keep one's joints supple

larger waistlines are often responsible for ailments like diabetes, lung deseases,and heart related complications. therefore, apart from enhancing the shape of one's body, reduced belly fats allows an individual to live longer and happier life

.avacadoes

.legumes