If interesting in learning how to lose belly fat fast, make sure to check out our Weight Loss Course: http:\/\/thehealthnerds.com\/the-science-of-fast-weight-loss-course <\/p>\n
Fast forward to today and how to lose belly fat fast is still one of the more commonly searched health and fitness topics of all time. <\/p>\n
That\u2019s why today I\u2019m going to show you exactly how to lose that stubborn stomach fat and start carving that sexy stomach. <\/p>\n
And it\u2019s all backed by science. <\/p>\n
There are 5 main causes to a pesky belly bulge.<\/p>\n
#1. Overeating<\/p>\n
Kind of obvious, here but it needs to be said. <\/p>\n
The main culprit of belly fat is consuming too many calories leading to weight gain and stomach fat. <\/p>\n
And the main way to lose the belly fat is reducing fat all across the entire body. <\/p>\n
#2. Hormone Imbalances, Specifically Cortisol<\/p>\n
High amounts of the stress hormone cortisol have been linked to higher abdominal fat distribution.<\/p>\n
Other hormonal issues have also been linked with slow weight loss and difficulty for the body to properly uptake nutrients. <\/p>\n
So it\u2019s just as important to get your hormones in check as it is to make sure your diet is aligned.<\/p>\n
#3. Bloating<\/p>\n
Missed by a lot of health professionals, bloating certainly doesn\u2019t help with belly fat. <\/p>\n
This is usually caused by high sodium intake, excessive carbohydrate intake, and can even be a sign of food intolerance.<\/p>\n
#4. Age<\/p>\n
The older you get, the harder the process of losing belly fat will become. <\/p>\n
You can get a flat stomach at any age, it will just take more effort when you are 50 than when you are 20.<\/p>\n
#5. Alcohol Intake<\/p>\n
Studies have shown that certain types of alcohol are directly correlated with stubborn belly fat. <\/p>\n
And if your overall goal is to lose fat, cutting down on alcohol intake is a simple solution that really works.<\/p>\n
Here\u2019s how to lose belly fat, actually backed by science!!<\/p>\n
1. Chow Down on fiber rich foods<\/p>\n
Studies have shown there is a direct relation between fiber intake and reduction of belly fat<\/p>\n
The type of fiber you want to focus on is\u00a0viscous fiber. \u00a0These are the types of fibers that bind to water and slow down the digestion process.<\/p>\n
It can be found in beans, vegetables, and whole fruits<\/p>\n
2. Cut out the two S\u2019s \u2013 Sugar and Salt<\/p>\n
Sugar is turned into fructose in the body which gets stored as visceral fat. <\/p>\n
There are also plenty of studies that show how sugar increases belly fat, causes cravings, and is ultimately TERRIBLE for the body. <\/p>\n
Cut it out of your diet. <\/p>\n
There\u2019s also similar problem with salt. <\/p>\n
The high salt intake in an average diet causes stored water weight and lots of belly bloat. <\/p>\n
Reducing salt intake to between 1500mg and 2000mg per day will usually result in an immediate reduction in belly bloat.<\/p>\n
3. Drink Green Tea or Coffee Before Workouts<\/p>\n
Studies have shown that adding in caffeine before workouts<\/p>\n
-Increases work output
\n-Helps burn more calories
\n-Shows a greater reduction in visceral fat<\/p>\n
The best two healthy sources for caffeine are black coffee or green tea. <\/p>\n
Drink 30 minutes before exercise for more gainz and less belly fat!<\/p>\n
4. Add Apple Cider Vinegar into The Diet<\/p>\n
Apple cider vinegar\u00a0is uniquely effective for weight loss and eliminating stomach fat.<\/p>\n
Its ability to regulate blood sugar and curb appetite is also awesome for overall health. <\/p>\n
Studies have also shown that those who consume 1 -2 tablespoons daily have a significant decrease in visceral fat than those who do not (study).<\/p>\n
You can watch our video about it here if you\u2019d like\u2026<\/p>\n
5. Regulate your sleep patterns.<\/p>\n
For every hour of sleep the body gets that is fewer than 8, the chances of visceral fat increase.<\/p>\n
If you\u2019re only getting in 6 hours a night, you\u2019ll likely have a 22% increase in the gain of visceral fat (study).<\/p>\n
There\u2019s a reason lack of sleep is associated with cravings, high cortisol levels, poor skin, and other health issues.<\/p>\n
Get 8 hours of high quality sleep every night.<\/p>\n
6. Eat More of These Fats<\/p>\n
A study done by Swedish scientists showed a strange result.<\/p>\n
Those who ate lots of polyunsaturated fats lost more visceral fat, lost more weight, and gained more lean muscle than those that ate\u00a0other fats (study).<\/p>\n
Polyunsaturated fats can be found in fish, nuts, and seeds <\/p>\n
Studies Used:
\nhttp:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24550191
\nhttps:\/\/sleepfoundation.org\/sleep-news\/sleep-linked-gains-abdominal-fat
\nhttp:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19661687
\nhttp:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22190023
\nhttp:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19640952
\nhttp:\/\/jn.nutrition.org\/content\/130\/2\/272S.full
\nhttp:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15614200
\nhttp:\/\/www.ncbi.nlm.nih.gov\/pubmed\/2912010
\nhttp:\/\/www.ncbi.nlm.nih.gov\/pubmed\/7408399<\/p>\n