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Wednesday, 25 May 2016

5 Ultimate Ways To Reduce Belly Fat

 -Belly fat reduction can be a reality if adequate measures are taken.

   Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure.
Refined foods such as white bread causes your body to have elevated blood sugar levels.It’s important to know what to drink as well if you want to know how to lose belly fat. but below are 5 ultimate ways to reduce belly fat

1. Eat a healthy breakfast.
  Eating breakfast within 1 hour after waking up stabilizes your insulin levels and keeps your LDL cholesterol levels lower. What makes a healthy breakfast? Good protein sources for your perk-me-up morning meal are lean meat, egg, peanut butter, beans and nuts. High-fiber foods are green leafy vegetables, fresh fruits and oats. Limit your intake of refined sugar from breakfast foods such as instant oatmeal, sugary cereals, pastries and pancakes. Maintain healthy blood sugar levels by eating low GI foods and oats. It'll boost your metabolism and make you lose weight faster.

2.Follow a stress-relief routine. 
  Stress increases cortisol production in the body which in turn increases belly fat. Find ways to combat everyday stress by getting at least 7 hours of sleep every night. Regularly set aside time for relaxation even if it's just 15 minutes during lunch break where you can close your eyes and practice breathing exercises. Forget your worries for the time being. Is the television or the computer stressing you? Keep it away from your bedroom. Your bedroom should not be your workroom as well. As soon as you enter your bedroom in the evening, your worries should be left outside the door.

3.Make it your goal to take 10,000 steps a day.
   A study has been conducted wherein men were made to reduce their steps from 10,000 to 1,500 a day, albeit not changing their diet found that their visceral or belly fat increased by 7% after 2 weeks. To increase the number of steps you take everyday, get a pedometer. If you can, take the stairs instead of the elevator, or walk instead of driving. Another simple exercise is to stand up and walk 30 steps every 30 minutes. 

4.Eat whole grains instead of refined grains.
   A scientific study has shown that people who ate all whole grains along with 5 servings of veggies and fruits, 3 portions of low fat dairy and 2 portions of poultry fish or lean meat significantly reduced their belly fat than the other group who ate the same food and portions but on the other hand ate all refined grains. Avoid eating white grains such as processed white bread and white rice. Instead, include in your meals brown wheat bread and wild brown rice.

5.Drink Large amounts of water.
   Research has found that drinking plenty of water improves metabolism, regardless of your dieting. It also flushes out toxins and on the overall boosts your health. Drink 8oz of water 8 times a day. Bring a water bottle with you so you can take water any time of the day. Be aware if you're sufficiently hydrated. Clear urine means your water intake is enough while yellow urine means you should drink more water. Limit your intake of softdrinks although you normally think that they're tasty thirst-quenching beverages, but consider that they are not helpful in your healthy plan about how to lose belly fat.