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MCM Fall 2018 My Connections Magazine Fashion Statement Entertainment 7. Drink Lemon Water Love drinking juice? It's one habit you need to be prepared to toss to reduce your abdominal fat. A better, more belly fat friendly alternative is lemon water. This infused water is particularly known to help decrease your weight and body fat. This is, in fact, no surprise considering lemon is a popular weight loss food with soluble pectin fiber that is known to bring satiety by expanding in your stomach. Lemons, mostly made up of soluble fiber are also effective in improving gut health, slowing the digestion and starches. These effects are believed to aid in blood sugar management and help with weight loss and fat loss which includes your belly fat. 8. Take Apple Cider Vinegar Apple cider vinegar is a recent craze, but its health benefits have been known and proven for years. And having a tablespoon a day can be effective for your belly fat loss too. Several animal studies have confirmed that a compound called acetic acid in apple cider vinegar contributes to a reduction in belly fat storage. In another 12-week study done on obese men, 1.4 cm or half an inch of reduction in waists was seen as a result of daily apple cider vinegar consumption. For best results, take 1 to 2 tablespoons of apple cider vinegar a day for your abdominal fat loss. 9. Do Aerobic Exercises Aerobic exercise is best known for burning calories, helping people to lose weight fast, and improving your heart health. But did you know cardio is also one of the most effective forms of exercise to losing belly fat? According to a new study, the best type of exercise to burn unhealthy belly fat is aerobic exercise. In their 8-month study, participants who performed aerobics reduced 2.5 square inches of their belly fat, a greater fat loss than those who combined aerobics with weight lifting. The effectiveness of aerobic exercise for losing belly fat, particularly visceral fat is also cited by a few other sources. But what we don't know conclusively yet is whether moderate or high-intensity cardio brings better results. More research is to come out in this area. Another variable proven to be critical in exercise for fat loss is how often and how much you exercise. In short, it's consistency that seems to bring the most success to belly fat reduction and loss of total body fat. 29
MCM Fall 2018 My Connections Magazine Fashion Statement Entertainment A case study that involved postmenopausal women saw success in fat loss from all areas with 300- minute per week cardio versus recommended 150 minutes per week. 10. Do Resistance Training Based on the findings in the earlier sections, cardio benefits for belly fat, you can be doubtful of the effectiveness of resistance training including weight lifting and strength training for fat loss, but don't underestimate their training. According to studies in people diagnosed of pre-diabetes, type 2 diabetes, and fatty liver disease, resistance training, is still needed and effective in fighting your abdominal obesity and melting belly fat, especially the dangerous visceral fat. This benefit was visible in a study in overweight teenagers who lost the greatest amount of visceral fat by incorporating both resistance training and cardio in their exercise regimens. 11. Get More Sleep The easiest way to lose belly fat is to get adequate, quality sleep at night, as sleep is an essential part of your health, weight, and belly fat. A long study involving 68,000 women shows those who sleep 7 hours or more at night is less likely to gain weight than those sleep for 5 hours or less. Those with sleep disorders such as sleep apnea are also more prone to gaining visceral fat. To prevent any weight gain and waist expansion, aim at least 7 hours of sleep at night, and speak with your doctor with any sleep issues. 12. Try Intermittent Fasting Think of intermittent fasting as a short-term, temporary fasting if you are not familiar. It's more of an eating schedule that gives your tummy a break from eating in the 24-hour period. The actual pattern seems to vary per programs, but typical ones involve 16 hours of fasting a day, leaving you the rest of 8 hours to consume food. In some studies, intermittent fasting has shown 4-7 % decrease in belly fat within 6-24 weeks. This is a more advanced technique and may require more careful planning, but for the easiest application, you can set your first meal at 11 am and last meal at 7 pm, leaving you the recommended 16 hours to empty out your stomach. 30
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