Hello seeker,
Today we will talk about all the sometimes surprising tips to lose belly fat!
For years I thought to myself, I want to be able to see my abs, I would exercice regularly, try various diets, do cardio but it never worked.
What am I doing wrong?
Okay, so now let’s look at what science recommends:
1. Sleep tight
Sleep is important for weight loss? Da funk?
Studies show that people who don’t sleep enough, tend to gain more weight
How much sleep tho?
A 16-year study involving more than 68,000 individuals shows that those who sleep less than five hours per night are significantly more likely to put on weight than those who sleep seven hours or more per night.
But not only length of sleep but quality sleep matters! If you want to know more about sleep and tips to help fall (and stay) asleep, check out this video I made about it.
Sleep is like totally the most important thing ever.
2. Reduce stress
Okay how does that have to do with anything?
Stress triggers the adrenal glands which produces cortisol, or stress hormone. Study shows that high cortisol levels increase appetite and drive belly fat storage .
How to reduce stress?
I talked about the different type of stressors and how to deal with them as well as other ways of reducing anxiety in this playlist.
Some great ways to reduce stress is by practicing yoga or meditation. Find loads of guided meditations on my channel and if you want to know all the science backed benefits of meditation, check this video out.
3. Work out
Duuuuh
Okay this isn’t the most original tip, but a good one. What kind of exercice?
Cardio is a great way to improve your health and burn calories.
Research shows that it’s one of the best type of exercise for reducing abdominal fat.
Get them steps on the smart watch.
Walking, running, swimming, and cycling is best to burn fat.
Burn in hell fat!
High intensity interval training or Hiit is also good way to lose weight. Check out the video to see my routine.
Resistance training or weight lifting or strength training or Aaaagrh training is great to build and preserve muscles.
And not the sea food…
In fact, a study involving overweight teenagers showed that a combination of resistance training and cardio got the greatest decrease in belly fat.
If you have no experience ask a pro for advice because its easy to hurt yourself if you don’t do the right thing.
4. Avoid trans fats
Trans fats after not the good kind. They are vegetable oils that ate chemically altered to stay solid at room temperature, which gives them a longer shelf life.
Shelf life sounds like Squid Game but for furniture.
Often found in margarines and spreads and added to packaged foods. These fats are associated with inflammation, heart disease, insulin resistance, and belly fat gain
A 6-year study showed that monkeys who ate a high trans fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat.
And I did tell them monkeys to avoid Nutella but they didn’t listen.
5. Reduce sugar
I want candyyyy
Sugar contains fructose, which is linked to many chronic diseases when consumed excessively. So not only bad for your belly….
You will find sugar in soft drinks, candy bars, sweets, bakery goods, fruit juices, sweet teas and coffees. Even healthier sugars, like real honey, shouldn t be abused.
An 8-ounce (240-mL) of unsweetened apple juice contains 24 grams of sugar, half of which is fructose.
Replace fruit juice with water, unsweetened iced tea, or sparkling water with a wedge of lemon or lime.
When life gives me lemon, I make … lemon flavored water coz that’s healthier…
If you want to know more about the link between food and chronic diseases, check out this video.
6. Eat loads of proteins
Protein is a really important nutrient for weight management. High protein intake increases the release of the fullness hormone PYY.
Do you mean PDD?
PYY is a hormone that decreases appetite and makes you feel full.
Okay give me all the PYY!
Protein also helps you to retain muscle mass during weight loss. Keep healthy protein in your diet. Here is a list:
- fee range eggs (6gr per large egg)
- almonds (6gr per 28gr)
- oats (11gr per cup)
- broccoli (3gr per cup)
- lentils (18gr per cup)
- Ezekiel bread (4gr per slice)
- Brussels sprouts (2gr per half cup)
- peanuts (7gr per 28gr)
- non gmo tofu (8gr per 100 gr)
- organic raw protein shakes
This is where I get my supplements and protein shakes: Iherb
How much protein should you eat? 0.8gr per kg of body weight
- 56 grams per day for the average sedentary man
- 46 grams per day for the average sedentary woman
7. Don’t drink too much alcohol
Alcohol can have health benefits
Yeah, imma get trashed toniiight!!
But in small amounts! If you drink too much it’s it’s seriously harmful. Research found that too much alcohol can also make you gain belly fat.
What do you mean I have a beer belly? It’s all natural!
Studies link heavy alcohol consumption to a significantly increased risk of developing excess fat storage around the waist.
For only $9.99 / month we will store your beer into a flexible storage container in the abdominal neighborhood, call today.
8. Reduce refined carbs
Reducing your carb intake can be very efficient for losing fat. Study shows that diets with under 50 grams of carbs per day cause abdominal fat loss in overweight people.
But You don’t have to go crazy and eat no carbs. Some research shows that simply replacing refined carbs with unprocessed starchy carbs can improve health and reduce fat.
In the famous Framingham Heart Study, people who consume whole grains were 17% less likely to have excess belly fat than those with diets rich in refined grains.
Whole grain it is.
So if your goal is 50 grams of carbs, two 10 inches of flour tortilla and you are at 72 grams.
Yayks
I personally avoid pasta, bread, alcohol and sugar, during the week. My main source of carbs is from oats, bananas, raisins, rice and sweet potatoes. If you work out, and want to build muscle you need some carbs so don’t cut it completely out of your diet.
9. Always Read labels
The hell is xanatham gum?
Read and compare whats on the labels with other brands. For instance some yogurts claims low fat but they still contain high carbs and added sugar.
Wow this water has no fats, carbs and is non gmo… wait water is supposed to have no added s#!t to it.
Foods like gravy, mayonnaise, sauces and salad dressings often contain high amounts of fat and lots of calories.
Avoid processed food, packaged snacks; trans fats, added sugar, that’s also the palm oils, honey and organic sugars, sodium or salt.
On another note, did you know that the FDA approves maggots, insect eggs, animal feces and rodent hair in processed food? Groosss/
10. Track your food intake
Besides cutting out the sugars, trans fats, and carbs, what can really help with making sure you don’t over eat is to track your food intake.
I’m right in track… oh no, Doritos!
You can keep a food diary or use an online food tracker or app to help monitor your calorie intake. This strategy has shown great results. To the point that a whole diet is named off of it: weight watcher.
It’s good method because it allows you eat anything you want but just in the right quantity so you don’t cut things completely out.
What’s great about some of these apps is that they help you to see your intake of protein, carbs, fiber, and micronutrients. Sometimes they also allow you to record your exercise and physical activity to see how much you burn.
Buuuurn!
Find great apps on this page.
Extra bonus tip
Start adding before subtracting. It’s usually harder to go cold turkey and may lead to just stop dieting all together. What’s best is first week, just buy the protein shake, or nuts and start taking those first. That should help cutting down hunger. Make sure you sleep enough and find ways to add exercice to your daily routine. Walk to work, take the stairs, walk the dog for at least 30 min while listening to a fun podcast. And eventually replace the sodas with sugar free ones. Next month replace those with sparkling lemon water. And the next month take the next step. Turn the bad habits into healthy ones to get long lasting positive results.
Luca Nicora 