8 Tips for Lowering Belly Fat and Improving Health

After six months on a low-carbohydrate diet with the same number of calories, Johns Hopkins researchers found that those on a low-carb diet lost 28.9 pounds, compared to 18.7 pounds on a low-fat diet. Stewart believes the low-carb diet generated better weight reduction. Weight reduction reduces fat but also muscle, which is bad. Both diets lost 2–3 pounds of healthy lean tissue and fat, but the low-carb diet lost more fat.

Try curbing carbs instead of fats.

Stewart recommends sticking to a healthy diet. Low-carb includes learning to eat healthier, not tracking calories. Low-carb diets emphasize high-fiber, high-protein meals like vegetables, legumes, and healthy meats over problem foods like bread, bagels, and soda.

Think eating plan, not diet.

Exercise burns belly fat. Stewart: “One of the biggest benefits of exercise is that you get a lot of bang for your buck on body composition. He says exercise burns belly fat because it lowers insulin levels, which tell the body to store fat, and causes the liver to use up fatty acids, especially those near visceral fat deposits.

Keep moving.

Even moderate strength training combined with aerobic exercise helps grow lean muscle mass, causing you to burn more calories throughout the day, both at rest and while exercising.

Lift weights.

Compare and contrast brands. Some yogurts, for example, claim to be low in fat, but they include more carbohydrates and added sugars than others, according to Stewart. Gravy, mayonnaise, sauces, and salad dressings are generally heavy in fat and calories.

Become a label reader.

Packaged products and snack meals frequently contain high levels of trans fats, added sugar, and added salt or sodium—all of which make weight loss harder.

Move away from processed foods.

The number on your bathroom scale may not vary much as you gain muscle mass and reduce fat, but your jeans will become looser. That's a better indicator of progress. To lower your risk of heart disease and diabetes, your waistline should be less than 35 inches for women and 40 inches for men.

Focus on the way your clothes fit more than reading a scale.

According to research, if your friends and family are eating healthier and exercising more, you are more likely to do so as well.

Hang out with health-focused friends.

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