6 Proven Ways to Lose Unhealthy Belly Fat (No. 2 and 3 are Best) Hot

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Overweight does not necessarily equal unhealthy.

There are actually plenty of overweight people who are in excellent health (1).

Conversely, many normal weight people have the metabolic problems associated with obesity (2).

That’s because the fat under the skin is actually not that big of a problem (at least not from a health standpoint… it’s more of a cosmetic problem).

It’s the fat in the abdominal cavity, the belly fat, that causes the biggest issues (3).

If you have a lot of excess fat around your waistline, even if you’re not very heavy, then you should take some steps to get rid of it.

Belly fat is usually 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 known as abdominal obesity.

There are actually a few proven strategies that have been shown to target the fat in the belly area more than other areas of the body.

Here are 6 evidence-based ways to lose belly fat.

1. Don’t Eat Sugar… and Avoid Sugar-Sweetened Beverages Like The Plague

Soda Bottles

Added sugar is extremely unhealthy.

Studies show that it has uniquely harmful effects on metabolic health (4).

Sugar is half glucose, half fructose… and fructose can only be metabolized by the liver in any significant amount (5).

When you eat a lot of refined sugar, the liver gets flooded with fructose, and is forced to turn it all into fat (6).

Numerous studies have shown that excess sugar, mostly due to the large amounts of fructose, can lead to increased accumulation of fat in the belly (7).

Some believe that this is the primary mechanism behind sugar’s harmful effects on health… it increases belly fat and liver fat, which leads to insulin resistance and a host of metabolic problems (8).

Liquid sugar is even worse in this regard. Liquid calories don’t get “registered” by the brain in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories (910).

Studies show that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children… per each daily serving (11).

Make a decision to minimize the amount of sugar in your diet, and consider completely eliminating sugary drinks.

This includes sugar-sweetened beverages, fruit juices, various sports drinks, as well as coffees and teas with sugar added to them.

Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.

The amount of fructose you get from fruit is negligible compared to what you get from a diet high in refined sugar.

Btw… if you want to cut back on refined sugar, then you must start reading labels. Even foods marketed as health foods can contain huge amounts of sugar.

Bottom Line: Excess sugar consumption may be the primary driver of belly fat accumulation, especially sugary beverages like soft drinks and fruit juices.

2. Eating More Protein May be The Best Long-Term Strategy to Reduce Belly Fat

Man Sticking Knife Through Meat

Protein is the most important macronutrient when it comes to losing weight (12).

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 (13141516).

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

Not only will it help you lose… it can also help you avoid re-gaining weight if you ever decide to abandon your weight loss efforts (1718).

There is also some evidence that protein is particularly effective against belly fat.

One study showed that the amount and quality of protein consumed was inversely related to fat in the belly. That is, people who ate more and better protein had much less belly fat (19).

Another study in Denmark showed that protein, especially animal protein, was linked to significantly reduced risk of belly fat gain over a period of 5 years (20).

This study also showed that refined carbs and vegetable oils were linked to increased amounts of belly fat, but fruits and vegetables linked to reduced amounts.

Many of the studies showing protein to be effective had protein at 25-30% of calories. That’s what you should aim for.

So… make an effort to increase your intake of unprocessed eggs, fish, seafoodmeats, poultry and dairy products. These are the best protein sources in the diet.

If you struggle with getting enough protein in your diet, then a quality protein supplement (like whey protein) is a healthy and convenient way to boost your total intake.

If you’re a vegetarian, check out this article on how to increase your protein intake.

Bonus tip: Consider cooking your foods in coconut oil… some studies have shown that 30 mL (about 2 tablespoons) of coconut oil per day reduces belly fat slightly (2122).

Bottom Line: Eating enough protein is a very effective way to lose weight. Some studies suggest that protein is particularly effective against belly fat accumulation.

3. Cut Carbs From Your Diet

Carb restriction is a very effective way to lose fat.

This is supported by numerous studies… when people cut carbs, their appetite goes down and they lose weight (23).

Fat vs Thin Man

Over 20 randomized controlled trials have now shown that low-carb diets lead to 2-3 times more weight loss than low-fat diets (242526).

This is true even when the low-carb groups are allowed to eat as much as they want, while the low-fat groups are calorie restricted and hungry.

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.

There are also studies comparing low-carb and low-fat diets, showing that low-carb diets specifically target the fat in the belly, and around the organs and liver (2728).

What this means is that a particularly high proportion of the fat lost on a low-carb diet is the dangerous and disease promoting abdominal fat.

Just avoiding the refined carbs (white breads, pastas, etc) should be sufficient, especially if you keep your protein high.

However… if you need to lose weight fast, then consider dropping your carbs down to 50 grams per day. This will put your body into ketosis, killing your appetite and making your body start burning primarily fats for fuel.

Of course, low-carb diets have many other health benefits besides just weight loss. They can have life-saving effects in type 2 diabetics, for example (2930).

Bottom Line: Studies have shown that low-carb diets are particularly effective at getting rid of the fat in the belly area, around the organs and in the liver.

4. Eat Foods Rich in Fiber… Especially Viscous Fiber

It is often claimed that eating plenty of fiber can help with weight loss.Dietary fiber is mostly indigestible plant matter.

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 (31).

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 (32).

One review study found that an additional 14 grams of fiber per day were linked to a 10% decrease in calorie intake and weight loss of 2 kg (4.5 lbs) over 4 months (33).

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 (34).

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.

Then you could also try taking a fiber supplement like glucomannan. This is one of the most viscous dietary fibers in existence, and has been shown to cause weight loss in many studies (3839).

Bottom Line: There is some evidence that soluble dietary fiber may lead to reduced amounts of belly fat, which should cause major improvements in metabolic health.

5. Aerobic Exercise is Very Effective at Reducing Belly Fat

Running Shoes

Exercise is important for various reasons.

It is among the best things you can do if you want to live a long, healthy life and avoid disease.

Getting into all of the amazing health benefits of exercise is beyond the scope of this article, but exercise does appears to be effective at reducing belly fat.

However… keep in mind that I’m not talking about abdominal exercises here. Spot reduction (losing fat in one spot) is not possible, and doing endless amounts of crunches will not make you lose fat from the belly.

In one study, 6 weeks of training just the abdominal muscles had no measurable effect on waist circumference or the amount of fat in the abdominal cavity (40).

That being said, other types of exercise can be very effective.

Aerobic exercise (like walking, running, swimming, etc) has been shown to cause major reductions in belly fat in numerous studies (4142).

Another study found that exercise completely prevented people from re-gaining abdominal fat after weight loss, implying that exercise is particularly important during weight maintenance (43).

Exercise also leads to reduced inflammation, blood sugar levels and all the other metabolic abnormalities that are associated with central obesity (44).

Bottom Line: Exercise can be very effective if you are trying to lose belly fat. Exercise also has a number of other health benefits.


Everyone knows green smoothies are healthy, right? However…
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---> “Red” Smoothie Helps Alabama Girl Shed 80lbs!


6. Track Your Foods and Figure Out Exactly What and How Much You Are Eating

However… surprisingly, most people actually don’t have a clue what they are really eating.What you eat is important. Pretty much everyone knows this.

People think they’re eating “high protein,” “low-carb” or whatever… but tend to drastically over- or underestimate.

I think that for anyone who truly wants to optimize their diet, tracking things for a while is absolutely essential.

It doesn’t mean you need to weigh and measure everything for the rest of your life, but doing it every now and then for a few days in a row can help you realize where you need to make changes.

If you want to boost your protein intake to 25-30% of calories, as recommended above, just eating more protein rich foods won’t cut it. You need to actually measure and fine tune in order to reach that goal.

Check out this article here for a calorie calculator and a list of free online tools to track what you are eating.

I personally do this every few months… I weigh and measure everything I eat to see what my current diet is looking like.

Then I know exactly where to make adjustments in order to get closer to my goals.

Editors note: Click here to Find a Local Farmer

A quick note from our founder-

Over the past year, my friend Dave at PaleoHacks has been working on a secret cookbook with world-renowned Le Cordon Bleu chef Peter Servold.

Well, today this new this new incredible Paleo Cookbook is finally available to be shipped right to your door for FREE

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Do You Know Your Body’s Most Important Weight Loss Secret?

By J. Davis III

Category: HEALTH
Tags: HEALING | HEALTHY FATS | REMEDIES

trackingRecently, Doctor of Naturopathy, weight-loss expert and best-selling Amazon author Liz Swann Miller, creator of the Red Smoothie Detox Factor, revealed 2 of the secrets to easy, steady weight loss. Secrets the big food corporations do their best to hide from us.

Secret #1: Enjoy real food. Don’t fall for the lie that you have to deprive yourself to lose weight.

Secret #2: stop eating out. You will automatically eat less without even noticing.

Then start detoxing your body with tasty, nourishing smoothies that are just as easy on your wallet as they are easy to make.

Because a single day of enjoying Liz’ smoothies demonstrated the radical power of her superfood-packed red smoothies to make me feel incredibly good.

Now prepare yourself for one of the biggest weight loss secrets there is. A secret that, when you use it properly, can transform your body and your health.

You probably know most of us eat too much processed food. What you may not know is that it’s full of toxic chemicals and substandard, dirt-cheap ingredients designed to make you eat more…and force you to gain weight.

Here’s how it works...

“That stuff is just a lot of calories your body can’t use,” Liz told me, “Some are poison. And all these foods are stripped of the anti-oxidants and anti-inflammatories that help your body detox. The result? Your body expends huge amounts of calories to eliminate some toxins—the rest, it stores in your fat to protect you. This is why most people are hungry all the time. They’re not getting energy they need.”

“So… what’s going on with me? Why am I losing weight but not going hungry?”

Liz paused, then dropped the bombshell.

Your body is designed to burn fat. You just have to let it.

“What? I thought we were designed to store fat?!?” We were Skyping and I was practically shouting. Then I heard Liz say…

What good is a fat reserve if you can’t burn it?

Mind blown...

Liz continued: “You’re drinking smoothies packed with phytonutrients, anti-oxidants and anti-inflammatories that pull toxins out of you like a tractor beam. Allowing your body to burn those toxin-filled fat stores… and releasing tremendous amounts of stored energy.”

So that’s why I’m losing weight without going hungry.

Watch Liz’ free presentation. It’s packed with revolutionary weight loss information—information that works. Because it’s based on how nature works.

Click the button below only if you want to wear smaller clothes, breathe easier, move more freely and just plain feel better.

Because when you click here to watch Liz’ life-changing presentation, you’ll learn

  • Which calories help you lose weight…and which ones help you gain it…
  • The “diet” foods…some of them vegetables…that lead to weight gain and diabetes…
  • The “low-fat” foods that can dramatically increase your risk of cancer.
  • And the superfoods that rescue your body from this assault by detoxing you…

Revitalizing your metabolism so you can

Shed pounds as well as toxins, renew your body and reset your internal clock by up to 7 years.

For next the week only, Liz is offering the Red Smoothie Detox Factor at 50% off.

Because until now, the Red Smoothie Detox Factor has been available only to Liz’ private clients. But now that she’s perfected it to work for almost everyone, almost every time, Liz is sharing it with rest of us so we can feel better and look better.

So if you’re sick and tired of feeling sick and tired, do yourself a favor.

Get Red Smoothie Detox Factor before the price goes back up.

Because Liz offers a ridiculously good guarantee. You have 60 days to decide you love the Red Smoothie Detox Factor. If you don’t love it—for any reason, or even no reason at all —Liz will refund your money. 100%. No questions asked.

So go watch her presentation and get the Red Smoothie Detox Factor.

 

---> Learn more: Red Smoothie Detox


Natural Diabetes Treatment Works Better Than Prescription Drugs *PROOF*

By Richard Neal

Category: HEALTH
Tags: HEALING | REMEDIES | PREVENTION

According the latest statistics, diagnosed and undiagnosed diabetes in the United States is reaching epidemic levels:

Total: 29.1 million people or 9.3% of the population have diabetes.

Diagnosed: 21.0 million people.

Undiagnosed: 8.1 million people (27.8% of people with diabetes are undiagnosed).

Source: CDC Website

Drugs Treat Symptoms, Not Disease

Pharmaceutical companies have been trying to shut these doctors down simply for revealing the truth about diabetes.

Scientific studies have proven that type 2 diabetes can be reversed naturally - but this information has been hidden and suppressed for decades.

Diabetics can normalize blood sugar, and be taken off all medication and insulin injections completely naturally.

Doctors at the International Council for Truth in Medicine are revealing the truth about diabetes in a shocking new online presentation.

In 3 Weeks, 71% Type 2 Diabetics Were Taken off ALL Medication

96% of patients were able to stop all insulin injections and 81% achieved complete relief of painful neuropathy.

Groundbreaking research published by the University of Kentucky, University of California and Newscastle University prove that type 2 diabetes CAN be reversed.

Blood sugar normalizes... neuropathy pain goes away...

Doctors at the International Council for Truth in Medicine have perfected these techniques and helped tens of thousands of their patients end the need for medication and insulin injections 100% naturally.

You don't have to suffer anymore, Learn the truth about your diabetes and stop this disease dead in its tracks right now.

Groundbreaking New Research

Doctors at the International Council for Truth in Medicine are revealing the truth about diabetes that has been suppressed for over 21 years.

Last year they helped over 17,542 type 2 diabetics end the need for prescription drugs, insulin injections and blood sugar monitoring.

This year they're on track to help over 30,000.

In just a few weeks, 96% of their patients are able to stop ALL diabetes medication and insulin injections.

No more neuropathy pain, pricking your finger, or the need for expensive medication.

Learn about this groundbreaking new research here:

 

---> Learn more about this Natural Diabetes Treatment


#1 muscle that eliminates joint and back pain, anxiety and looking fat

By J. Davis III

Category: HEALTH
Tags: HEALING | PREVENTION

I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat.

This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.

If this “hidden” most powerful primal muscle is healthy, we are healthy.

posture.jpg

Is it:

a) Abs

b) Chest

c) Glutes

d) Hip Flexors

Take the quiz above and see if you got the correct answer!

P.S. Make sure you check out the next page to get to know the 10 simple moves that will bring vitality back into your life!

==> Click here to discover which “hidden survival muscle” will help you boost your energy levels, immune system, sexual function, strength and athletic performance permanently!

 

--> Find out the “hidden” most power survival muscle here…


More Health Resources:
  1. "Red" Smoothie Helps Alabama Girl Shed 80lbs!
  2. Thе Fastest Wау Tо Lose Weight In 4 Weeks
  3. #1 muscle that eliminates joint and back pain, anxiety and looking fat
  4. Your Birth Date + Name - Free Report
  5. The "Instant Switch" Law Of Attraction
  6. The 3 reasons you should NEVER eat wheat -- Yes, even "whole wheat"
  7. [PROOF] Reverse Diabetes with a “Pancreas Jumpstart”
  8. Why Some People LOOK Fat that Aren't
  9. Diabetes Destroyer System
  10. His wife REFUSED to let them amputate his legs!
  11. Unlock Your Hip Flexors
  12. Doctors Reversed Diabetes in Three Weeks

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