If you are in a constant struggle to maintain a flat stomach, here are the best ways of burning belly fat … and extend your life.
Once it was considered a matter of vanity, and now may be actually one of the best ways to reduce the risk of dying from various causes, but mainly from a heart attack.
Some studies have even shown that excess belly fat, clinically known as central obesity, and which is measured by the hip-to-waist ratio, can be more important than blood lipids (cholesterol) in determining the risk of heart attack.
Given all these things, these six tips, take on the even greater importance to your overall health.
1. Organic Extra Virgin Coconut Oil
Coconut oil- two current studies show that a coconut diet is healthy and effective in reducing belly fat in both women and men.
In women’s study, the treatment group received two teaspoons of coconut oil daily for 12 weeks, resulting in reduced waist circumference and an increase in their ‘’good’’ HDL cholesterol levels.
In the male study, obese men received two teaspoons (30 ml) of coconut oil daily, taken in three divided doses, half an hour before each meal, for a month.
As a result, men lost an average 2.50 cm in waist circumference, with no change at all in blood lipids.
2. Green Tea
Green tea is often called ‘’the medicine which grew into a beverage’’.
There is research on over 200 health conditions that can benefit from using green tea. Obesity is top of the list.
In a study published in 2009 in the journal Obesity, drinking catechin-rich green tea, proved to be healthy and beneficial in reducing weight in moderately obese subjects, cutting more than 5 cm in waist circumference.
3. Sunlight (vitamin D)
A study issued in 2011 in the Journal of Investigative Dermatology uncovered a remarkable thing about metabolism: skin exposure to UV rays increases subcutaneous fat metabolism.
While subcutaneous fat, unlike visceral fat, is not considered a risk factor for cardiovascular disease, it is known that a deficiency of vitamin D, a by-product of sunlight, is associated with high visceral fat. Also, many other studies show that vitamin D deficiency is strongly linked to obesity.
A study entitled ‘’ Association of plasma vitamin D levels with adiposity in Hispanic and African Americans’’, and which was published in 2005 in the journal Cancer Research, found that the level of vitamin D was inversely associated with adiposity in Hispanic and African Americans, including abdominal obesity.
The conclusion? Exposure to UVB radiation, with the strongest sun rays for two hours in the middle of the lunchtime, are responsible for producing vitamin D. This could be an essential strategy in naturally burning belly fat.
4. Soy Protein
While soy is the scapegoat for all sorts of rightful (GMO/ non-organic, over-consumption, non-fermented products only) or wrongful reasons (without taking in consideration the positive research about soy), soy is very important as a medicinal food in approaching subcutaneous and abdominal fat in postmenopausal women, probably because it does have hormone modulating properties.
Apparently, this is a not a one, or even a two-dimensional problem, but is important not to close all discussions about soy protein and its valuable potential, or about other foods suitable for our health – let’s not do that until we become familiar with the depth of research about this subject, soy protein.
5. Dietary Challenges
While thousands of chemicals may also contribute to weight gain in the abdominal area, the primary three problematic substances that we identified are (industrially produced) fructose, bisphenol A, and MSG. A 2011 study published in the journal Clinical Nutrition, shows that the weight’s cycle (yo-yo effect) is associated with excessive weight and abdominal fat accumulation.
So it is best to avoid processed foods and try to eat more fresh whole grains.
6. Keep yourself hydrated
As you already know, an adult body contains 65% water, which clearly shows how vital water is for our body.
Water is necessary for your body to keep you hydrated from both inside and outside. It has also been noted that those who do not drink sufficient water, gain more weight than those who don’t.
Drinking water is also important to prevent overeating and food cravings. It also helps you fight free radicals and to get rid of toxins, chemical, and substances present in your body.
Also, avoid sugar-sweetened drinks and consumption of alcohol for a healthier and fat-free body.
7. Physical exercise
The workout is an obvious step for anyone, but it does not hurt to remember that we have to do more than just watch what we eat to bring down our abdominal fat. In other words, if we exercise, we lose weight.
One of the best ways to reduce belly fat is by increasing the intensity of the workout.
A 2008 study published in the Journal of Medical and Science in Sports and Exercises, shows that body composition changes are influenced by the intensity of exercises, being most effective in reducing total abdominal fat, subcutaneous fat, and visceral abdominal fat, at least in obese women with metabolic syndrome.
There is also a research which proves that the consumption of catechin-rich green tea and soluble fibre enhances abdominal fat burning.
Want more? Follow me (Me = Paul = The Foodie Dad) on Twitter, Google+, Instagram, Pinterest or Facebook.