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Tip #1 is Avoid foods that contain trans fat
Trans fat are created by pumping hydrogen into unsaturated fats such as soybean oil
These fats have been linked to inflammation, heart disease, insulin resistance and abdominal fat gain in observational and animal studies
A 6-year study found that monkeys who ate a high-trans-fat diet gained 33% more abdominal fat than monkeys that ate a diet high in a monounsaturated fat
To help reduce belly fat and protect your health, read ingredient labels carefully and stay away from products that contain trans fats
Tip #2 eat plenty of soluble fiber
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
Studies show this type of fiber promotes weight loss by helping you feel full so you naturally eat less. It may also decrease the amount of calories your body absorbs from food
An observational study of over 1100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period
Make an effort to consume high-fiber foods every day. Excellent sources of soluble fiber include flaxseeds blackberries and the list goes on
Tip #3 reduce your stress level
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the “stress hormone.”
Research shows high cortisol levels increase appetite and drive abdominal fat storage
women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the middle
To help reduce belly fat, engage in pleasurable activities that relieve stress. Practicing yoga or meditation can be effective methods.
Tip #4 Eat fatty fish every week
Fatty fish are incredibly healthy. They are rich in quality protein and omega-3 fats that protect you from diseases
Some evidence also suggests that these omega-3 fats may help reduce viseral fat.
Studies in adults and children with fatty liver disease show fish oil supplements can significantly reduce liver and abdominal fat
Aim to get 2-3 servings of fatty fish per week.
Tip #5 add apple cider vinegar to your diet
Drinking apple cider vinegar has impressive health benefits, including lowering blood sugar levels
It contains a compound called aceeetic acid, which has been shown to reduce abdominal fat storage in several animal studies (64, 65, 66).
In a controlled study of obese men, those who took 1 tablespoon of apple cider vinegar per day for 12 weeks lost half an inch (1.4 cm) from their waists (67).
Although no other human studies yet exist, taking 1 to 2 tablespoons of apple cider vinegar per day is safe for most people and may lead to modest fat loss
Tip #6 Try Intermittent Fasting
Intermittent fasting has recently become very popular for weight loss.It is an eating pattern that cycles between periods of eating and periods of fasting (73).
One popular method involves 24-hour fasts once or twice a week. Another involves fasting every day for 16 hours and eating all your food in an 8 hour period.
In a review of studies on intermittent fasting and alternate-day fasting, people experienced a 4–7% decrease in abdominal fat within a period of 6-24 weeks
Disclaimer: The information provided in this channel is for educational purposes only and do not constitute any legal, medical or other professional advice on any subject matter. These statements have not been evaluated by the FDA and are not intended to diagnose, treat or cure any disease. Always seek the advice of your physician or other qualified health provider prior to starting any new diet or treatment and with any questions you may have regarding a medical condition. If you have or suspect that you have a medical problem, promptly contact your health care provider.