By Alane Stieglitz, ND, CNC
Are you wondering how to lose belly fat and keep it off—concerned about the dangers of body fat? Good health can be just around the corner.
If you have a lot of fat storage fat around your waistline, even if you’re not very heavy, then you should take some steps to get rid of it to reduce any increased risks of heart disease and other health conditions. Losing fat and achieving weight loss is not that difficult if you know what to do.
Belly fat is estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure. Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women is abdominal obesity. There could be many health benefits when you reduce belly fat and achieve fat loss.
How to reduce belly fat:
1.Kick the sugar habit. Don’t eat refined sugar and avoid sugary drinks. Added sugar in drinks can lead to the accumulation of visceral fat and inhibit steps to lose weight.
2.Eat high protein foods. Eating enough lean protein is a very effective way to lose belly fat and weight. Some studies suggest that protein is beneficial against belly fat accumulation. Choose high-quality lean proteins without additives like grass-fed beef, organic turkey, pasture-raised eggs, organic chicken, wild fish, plant-based protein drinks.
3.Cut those carbs! These include sugar, corn syrup, glucose, fructose, fruit juice, bread, pasta, rice, crackers, and starches. Eating green, red, orange and some yellow vegetables that are filling is the way to go! These include celery, asparagus, cauliflower, cabbage, Brussels sprouts, raw broccoli, baby carrots, beet greens, artichokes, and snap peas. But green is #1 to all of these.
4. Eat more fiber. Continuing from number 3 – fiber fills you up! There is plenty of evidence that soluble dietary fiber is one sure answer to how to lose belly fat. Try a fiber-based supplement at bedtime as I do.
5. Get Moving. Aerobic exercise (like walking, running, swimming, etc.) has been shown to cause significant reductions in belly fat in numerous studies. Another study found that exercise completely prevented people from regaining abdominal fat after weight loss, implying that exercise is essential for weight maintenance. I try to get extra physical activity every chance I get. I walk my dog around the neighborhood for both of our good health three times a day. I ride an exercise bike 30 minutes a day and get to the gym twice a week. Find what works for you and keep to it!
6. Write it down. Most people don’t have a clue what they are eating. People think they’re eating “high protein,” “low-carbohydrate,” but tend to drastically over-or underestimate. For anyone who truly wants to optimize their diet, tracking things for a while is essential. Tracking your food intake now and then for a few days in a row can help you realize where you need to make changes.
7. Know Your Metabolism: I run two tests on all of my patients who have weight gain and want to know how to lose belly fat and keep it off. One is saliva hormone testing. I am mainly looking to make certain hormones are not high in the tissues and thus in the fat cells. If they are, the protocol I write for you will help reduce it. The second test is a comprehensive blood test that includes comprehensive thyroid, inflammation levels, and much more.
We also offer 1 to 1 virtual health and wellness appointments so I can help you more.
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Medical disclaimer: Our tests cannot be used to diagnose, treat or cure any disease. All test results are to be used as educational materials and as a guide to help support your overall health and wellness. Always discuss health concerns with your medical doctor.