Belly Fat Reduction Secrets That Actually Work – Eat This, Not That

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If your waist is over 35 inches as a woman or over 40 inches as a man, you’re probably carrying a dangerous amount of abdominal (also called visceral) fat. “Beer bellies are linked to an increased risk of a variety of health problems, including type 2 diabetes, hypertension, heart disease, high cholesterol, erectile dysfunction, fatty liver disease, metabolic syndrome, and increased mortality. higher”, says Daniel Allan, MD. Here are five expert-approved tips for getting rid of belly fat fast. Read on and to ensure your health and the health of others, don’t miss these Sure signs you’ve already had COVID.

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No, unfortunately you can’t shrink your belly, but exercising your whole body can make a difference. “To burn belly fat, you need 45-60 minutes of high-intensity cardiovascular activity (running, soccer or basketball, jumping rope, brisk walking, etc.) on most days of the week. week. You should also reduce your intake of processed foods, fast food, and alcohol,” says Karen Cooper, DO.

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A nutritious diet is essential to fight against excess abdominal fat. “Eat a well-balanced diet. Eat a diet high in whole grains, fresh fruits and vegetables, and lean protein with set calories for gradual weight loss (eg, about 1-2 pounds per week)” said Trinh Le, MPH, RD. “Reduce added sugars and alcohol, as these nutrients are more likely to end up as visceral fat.”

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“When our body is stressed from not sleeping, we store more fat in our trunk,” says Wendy Sweet, Ph.D.. “But it’s the deep visceral fat that’s unhealthy for our hearts and hastens our trajectory to age-related obesity. That’s why before women exercise too much, I focus them on first on sleep, as well as changing their diet to support the hormonal changes of menopause. Then they add the right exercise to reduce visceral fat.”

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If you’re dealing with a ton of stress (hey, who isn’t), try to find ways to manage it — chronic stress and belly fat are closely linked. “Overexposure to any source of stress triggers a biochemical cascade in all parts of the body – down to the cellular level,” says nutritional biochemist Shawn Talbott. “Neural (brain) and endocrine (hormone) pathways are altered in response to stress, with that stress being transmitted down to the cellular and genetic level. These nerve/hormone/gene alterations lead to changes in our appetite (we crave more junk food) and in our ability to gain body fat (we burn less and store more, especially in the abdominal/belly region).”

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Research shows gut bacteria can affect fat storage and weight loss, experts say. “Our gut bacteria have 250 to 800 times more genes than we have human genes,” says Anthony L. Komaroff, MD. “Even more remarkably, these bacterial genes make substances that enter the human bloodstream, affecting our body chemistry. This means that it is entirely plausible that the bacteria in our gut could be affecting our health. Gut Bacteria help break down food.Some bacteria are better able to cut food into small pieces which are digested, add calories to our body and thus tend to increase our weight.Theoretically, if our intestines contain more of these types of bacteria, it should be more difficult to lose weight.And to protect your life and the lives of others, do not visit any of these 35 places where you are most likely to catch COVID.

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