Unfortunately, your problem does not end with zipping your pants, it also continues into health related issues. Medical facts and recent studies reveal that having belly fat leads to a higher risk of stroke and death. If you do not act now, you might experience the deadly result caused by your stubborn belly fat. However, you need to take care, as there are many weight loss programs that promise to trim it. In this article, you will learn the truth about belly fat. You will also learn the most effective way to get rid of it, using a science-based approach.
It means that you will get a legitimate solution and it will not cost you a fortune. You will not need to take a combination of cardiovascular exercises that may eat up your time. You can now say goodbye to biking, running and jumping rope and you can continue your sedentary lifestyle.
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Before explaining the entire weight loss concept, you need to learn the facts about belly fat. Belly fat is the abdominal fat that hangs off your belt buckles. It is sometimes referred as love handles. You will know if you have too much of it when you measure your waist. Here are the steps to get the proper measurement to know if you have a belly fat.
Step 1: Place a tape measure, just above your hipbone, around your bare stomach. You must be in a standing position when you measure your waist. Relax and make sure that the tape measure fits snugly around you. Men and women have different border lines when it comes to the measurement of belly fat. For women, the border line is 35 inches. For men, it is 40 inches. When the waist measures these numbers or more, it means that there is an unhealthy concentration of belly fat. In medicine, it is also called central obesity.
There are several factors that lead to acquiring belly fat. The most common factor is a sedentary lifestyle. A sedentary lifestyle means that a person takes little to no exercise. This type of lifestyle is apparent for people who sit in the office the entire day. If a person with a sedentary lifestyle eats too much there is a greater chance that he or she will carry an excess weight.
Apart from the type of lifestyle, aging also plays a role in the increase of belly fat in the body. As you age, fat increases while the muscle mass decreases. When muscle mass decreases, the body has a hard time burning calories. For women, the decreasing level of estrogen is also a factor; at its proper level, it helps in the distribution of fat in the body and prevents fat concentrating in the abdomen, so that central obesity cannot occur. Belly fat has two layers: subcutaneous fat and visceral fat.
The subcutaneous fat is the bulge in your stomach and the layers on the side of your waist line. It is commonly referred to as belly fat and love handle. On the other hand, visceral fat lies deep inside the abdomen. Most figure-conscious people aim to have a flat belly. Although it takes hard work, a flat belly is achievable. However, for people who do not care about their figure and are proud to embrace their size, such confidence can be dangerous.
Unfortunately, most of them overlook the undesirable medical conditions that lie ahead. Some of them think that as long as they are in the normal BMI range, even they have a large waistline, they are healthy. However, medical studies debunk this myth. Based on many medical studies, a person with visceral fat is more likely to acquire heart disease, type 2 diabetes, high blood pressure, cholesterol, breathing problems and premature death.
It is important to note that even if a person is within his or her normal weight range but has a large waistline, premature death will still occur. You read that right. Even if you have a normal BMI but you have a large waistline — belly fat, love handle, subcutaneous fat, visceral fat, central obesity — you will have a greater chance of acquiring the deadly medical conditions mentioned above. This truth is backed up by a year study that was presented at the European Society of Cardiology on August 27, The study evaluated 12, patients over 14 years.
BMI stands for body mass index; it shows the relationship between your height and your weight. WHR stand for waist to hips ratio. It shows the relationship between the measurements of the circumference of your belly and your hips. At the end of the study, 2, participants had died. When compared to subgroups E and F, subgroup B had a higher risk than the two subgroups.
By reading all the facts mentioned above, you may now realize that getting rid of your stubborn belly fat is not intended for having an attractive body. You must get rid of it because it may result to your premature death. If you are in your early 30s or above, premature death means not seeing your child grow up, get married and playing with your grandchildren. Fortunately, she still enjoys her second life, after a mild stroke because of her weight condition. You will learn more about her later and the diet plan she followed that worked better than the gimmicky weight loss systems and diet fads sold in the market today.
He is an advocate of trimming belly fat, which leads to deadly and irreversible health conditions. He owns a formula that helps lose weight. Jesse caught his attention when Jesse told him that he was not training his lifeguards properly. After that conversation, John privately talked to each lifeguard and asked them to follow the formula that Jesse gave. They did not change their physical activity and it happened overnight.
I call it as The X-Factor Diet. As mentioned at the beginning of this article, the belly fat trimming solution that will be revealed to you is backed up by a science-based approach. Please bear with me as I explain the entire weight loss process. These markers are almost universally improved on a low carb diet, even before major weight loss. It usually takes years or decades to gain a lot of weight. Young males sometimes lose weight faster than this, perhaps twice as fast.
As you get closer to your ideal weight the loss may slow down, until you stabilize at a weight that your body feels is right. Very few people become underweight on a low-carb diet — as long as they eat when hungry. Are you coming off a period of semi-starvation calorie counting? Focus on your waist circumference and health markers see advice 4 at first as it sometimes takes several weeks before weight loss is apparent. Everybody hits them.
More: Why the scale may be lying to you, by Dr. It normally will. Maintaining weight loss usually requires long-term change and patience. Once you develop new habits it becomes easier and easier every week. Eventually it may come naturally. For inspiration and tips, check out some of our long-term weight maintenance success stories :.
Keep reading! Avoid eating fruit This piece of advice is controversial as fruit has an almost magical health aura today. Just taste an orange or a grape.
Sweet, right? Five servings of fruit per day are equivalent to the amount of sugar in 16 ounces of soda ml. Sugar from fruit can shut down fat burning. Eating a lot of fruit can increase your hunger and slow your weight loss. What fruits and vegetables looked like before. However, large amounts of alcohol might slow weight loss somewhat, so moderation is still a good idea. Avoid artificial sweeteners Many people replace sugar with artificial sweeteners in the belief that this will reduce their calorie intake and cause weight loss.
It sounds plausible. Several studies, however, have failed to show obvious positive effect on weight loss by consuming artificial sweeteners instead of plain sugar. This might be because the body increases insulin secretion in anticipation that sugar will appear in the blood. Whether this chain of events regularly takes place is unclear.
Something odd happened when I tested Pepsi Max though, and there are well-designed studies showing increased insulin response when using artificial sweeteners. Additionaly, artificial sweeteners can maintain an addiction to sweets and lead to snack cravings. And the long-term effects of consuming artificial sweeteners are unknown. Studies claiming to show neutral or positive effects of sweeteners are often funded by the beverage industry.
Do you find the idea of avoiding sweeteners almost impossible to imagine? Check out our video course with addiction specialist Bitten Jonsson, RN Do you experience a loss of control when you eat, especially sugary and processed foods? Then watch this video. Read more about artificial sweeteners. Review any medications Many prescription drugs can stall your weight loss. Discuss any change in treatment with your doctor.
Here are the three most common offenders:. These reduce the need for insulin and may cause weight loss, but possible long-term side effects are still unknown. Other diabetes medications. Insulin-releasing tablets e. But not metformin. More on diabetes Cortisone as an oral drug is another common issue e. Cortisone may cause weight gain in the long run, especially at higher doses e. Asthma inhalers and other local cortisone treatments, like creams or nose sprays, hardly affect weight. These other medications can also cause problems:.
Stress less, sleep more.
How to Get Rid of Stubborn Belly Fat
Have you ever wished for more hours of sleep, and a less stressful life in general? Most people have — stress and lack of sleep can be bad news for their weight. Chronic stress and inadequate sleep may increase levels of stress hormones such as cortisol in your body. This can cause increased hunger and may result in weight gain.
Although this often demands substantial changes, it may immediately affect your stress hormone levels, and perhaps your weight. You should also make an effort to get enough good sleep, preferably every night. Strive to wake up refreshed of your own accord, independently of the alarm clock. One way to combat this is to go to bed early enough for your body to wake up autonomously before the alarm clock goes off. Sleep deprivation, on the other hand, goes hand in hand with sugar cravings.
Similarly, sleep deprivation weakens your resolve to work out. Here are five tips from an expert :. Finally, make sure that your bedroom is dark enough, and stays at a pleasant temperature. Sleep well! Many may find the above guidelines difficult to follow, perhaps because of a lack of time or the equivalent — small children! It can also play a part in helping you get leaner. Read more about the benefits of sleep Eat less of dairy products and nuts. Can you eat as much as you like, and still lose weight? This often works well with a low-carbohydrate diet, as appetite regulation often improves.
If you find yourself having a hard time losing weight on a low carb diet, you could try to be more careful with:. Dairy products contain varying amounts of lactose milk sugar , which could potentially slow down weight loss. This applies especially to dairy products typically lacking in fat, such as regular milk and various yogurts. But be careful with full-fat dairy such as cream and cheese all the same, as they are easy to overindulge in. Generally speaking, butter may be consumed as desired — but pay attention to fullness cues if your goal is weight loss. Low-carb and dairy-free recipes.
For someone following a strict keto diet with a 20 grams of carbs per day allowance, this means that consuming grams of cashews which happens in a flash! So, for those of you having trouble losing weight: use nuts sparingly. Supplement vitamins and minerals. Your body needs a certain amount of essential vitamins and minerals to function properly. Perhaps our bodies catch on and reply by increasing hunger levels. After all — if we eat more, we increase the chances of consuming enough of whatever nutrient we are lacking.
On the other hand, reliable access to vitamins and minerals could perhaps mean decreased hunger levels and decreased cravings, thereby promoting weight loss. The above is speculation.
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But there are well-performed studies which suggest it might not be far from the truth. A lack of vitamin D is probably the most common deficiency in northern countries such as Canada, or most of the US. Three recent studies indicate that, when compared to a placebo, a vitamin D supplement can decrease your fat weight or waist measurement. Those who took the vitamin D supplement decreased their body fat by 2. A study from involved around a hundred women with weight issues, separating them into three groups. One group received a daily multivitamin supplement, the other a daily calcium supplement, and the last group only a placebo.
The study went on for six months. Unsurprisingly, the results showed that nothing had happened to the weight of the women receiving calcium or the placebo. However, the group that took the multivitamin lost more weight — an average of 3. Among other things, their basal metabolic rate the rate at which the body burns calories when at rest increased. Unfortunately, they still contain only minimal doses of vitamin D, so you may need to take both for the full effect. This is one of the most effective weapons available to lose weight. It means exactly what it sounds like… not eating, during a specified time interval.
It requires trading breakfast for a cup of coffee or some other non-caloric fluid and having lunch as the first meal of the day. Fasting from 8 pm to 12 noon — for example — equals 16 hours of fasting. There are many other versions of intermittent fasting, but this method 16 hours of not eating with an 8-hour eating window is the one we recommend as a first option. You can do a fast as often as you like.
The more often you do it, the more effective it may be. There are many other options. Basically, the longer periods are harder to do but could potentially be more effective. Here are two more common options:. Yes it does, somewhat. We recommend eating when hungry as a first option, and we recommend always eating until you feel satisfied at meals. But if this is not effective enough, then intermittent fasting is a very powerful addition.
Intermittent fasting is not the same thing as obsessively counting calories and starving yourself Water is the drink of choice, but coffee and tea are also great options. Anything you drink should ideally be zero calories. So what should you eat when you are not fasting? Well, if your goal is to lose weight, we suggest following all the tips above, including eating a low-carb diet. Intermittent fasting for beginners.
Exercise wisely. The participants take leave from their jobs and family for months. They are allowed only small portions of food, and work out as though it were their full-time job — 40 hours a week, sometimes more. This method is clearly unsustainable for the average person in the long run. Just taking the stairs instead of the elevator, or getting off the bus one stop earlier, is probably not going to change the numbers on your bathroom scale.
There are other things you may need to take care of first. Exercise cannot compensate for other behaviors or issues in your life. Those must be addressed first. In this case, increased activity will accelerate your weight loss, and act as a nice bonus. This means that after a workout, you might be able to eat a little more carbs than you otherwise can permit yourself, without negative effects on insulin or fat storage. For even more impressive effects on body composition, aim for exercise forms which elicit a positive hormonal response.
This means lifting really heavy things strength training , or interval training. Such exercise increases levels of the sex hormone testosterone primarily in men as well as growth hormone. Achieve optimal ketosis Warning : Not recommended for people with type 1 diabetes, see below. Many people stalling at weight plateaus while on a low-carb diet have reported finding optimal ketosis helpful. So how does this work? A quick run-through: The first tip was to eat low carb. This is because a low-carb diet lowers your levels of the fat-storing hormone insulin , allowing your fat deposits to shrink and release their stored energy.
This tends to cause you to want to consume fewer calories than you expend — without hunger — and lose weight. Ketosis is a state where the body is burning fat at an extremely high rate. Even the brain runs on fat, via ketone bodies. These are energy molecules in the blood like blood sugar which become fuel for our brains after being converted from fat by the liver. The lower your insulin, the higher your ketone production. Blood ketones are best measured on a fasted stomach in the morning before breakfast, that is.
Here are a few pointers on how to interpret the result:. Ketone levels can also be measured in a more old-fashioned way, with urine test sticks sold prescription-free in pharmacies or on Amazon They are, however, much cheaper. Although I was quite happy with my weight before these trials, they resulted in a further loss of 4. Many who firmly believe they are eating a strict low-carb diet are surprised when they measure their blood ketones.
They may be at around only 0. The trick here is not only to avoid all obvious sources of carbohydrate sweets, bread, spaghetti, rice, potatoes , but also to be careful with your protein intake. If you eat large amounts of meat, eggs and the like, the excess protein will be converted into glucose in your body. The secret to getting around this is usually to eat your fill with more fat. For example, if you add a bigger helping of herb butter to your steak, you might not feel like having a second steak, and instead feel satisfied after the first one.
It involves adding one tablespoon of butter and one tablespoon of coconut oil to your morning coffee, and requires a food blender for the right texture. More fat in your food will fill you up more. This will ensure that you eat less protein, and even fewer carbohydrates. Being in optimal ketosis for a prolonged period of time say, a month will ensure that you experience the maximal hormonal effect from eating a low-carb diet. There are, in fact, other causes of obesity and being overweight. The next two tips in this series might help you. Order a ketone meter online and start measuring.
There are a few different models. The most popular one is probably the Precision Xtra ketone meter. A quick guide to ketogenic diets. If you have type 1 diabetes , you should not follow the above advice on optimal ketosis — it may be risky. If you have ketones in your blood at all, you must be sure that your blood sugar levels are normal. High blood sugar levels coupled with high blood ketones, on the other hand, will mean that you have a pathologically low level of insulin — something non-diabetics do not suffer from. This can lead to ketoacidosis — a potentially life-threatening condition.
Coveting really high blood ketones for weight control is not worth the risk for people with type 1 diabetes.
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Get your hormones checked. If this applies to you, it may be time to consider the possibility that hormonal imbalances are the cause of your troubles. There are three common problem areas:. Some people, most often women, can suffer decreased metabolism as a result of thyroid hormone deficiency — hypothyroidism. Common symptoms are:. In these cases, weight gain resulting from decreased metabolism usually does not exceed 15 pounds. If the test comes back and everything looks good, your thyroid gland is probably fine. For a more exact diagnosis, you can ask them to measure the actual levels of thyroid hormones in the blood T3 and T4 , as sometimes these are low even if the TSH is within the fairly broad normal range.
Some people feel better supplementing the already active T3 sometimes prepared from pig thyroid glands , as it can give a stronger effect than the T4 hormone, but its effect is often harder to control. However, T3 replacement is popular among some functional medicine practitioners and naturopathic doctors. Women: Women can suffer from the endocrine disorder PCOS — polycystic ovarian syndrome — which elevates testosterone and insulin levels. This can mean weight gain and menstrual disorders very common , infertility, acne and male pattern hair growth such as facial hair.
A low-carbohydrate diet may help treat this condition. This often results in some weight gain, especially around the gut so-called central obesity. Men: From middle age and onwards, men usually experience gradually declining levels of the male sex hormone testosterone. This can lead to slight weight gain, also typically around the gut, and decreased muscle mass. Testosterone deficiency can be at least partially treated naturally by engaging in smart exercise routines and supplementing vitamin D.
Women can use estrogen supplementation for menopause problems. A better option might be to try to focus on a healthy lifestyle instead, and to be as happy and grateful as you can for the body you have. The final possible issue behind stubborn weight issues may be the main stress hormone, cortisol. Too much cortisol will increase hunger levels, bringing along subsequent weight gain, especially around the midsection. In rare and extreme cases, you could be dealing with a specific kind of tumor that drives cortisol production. It sounds like a dream.
Keep living like you already do, take a daily pill, and effortlessly lose your excess weight. This is why weight-loss pills are a billion dollar industry. There are many drugs that result in a modest weight loss a few pounds on average , often at the expense of significant side effects. The internet is full of claims of magic supplements that can make you thin. This is true even if they were once mentioned on Dr. Any prescription-free supplements for sale that are not dangerous or illegal are likely to have a small or negligible effect on your weight. The effects tend to be relatively tiny though, even in studies funded by the companies selling the products.
As they are only for short-term use they are not used for long-term weight control. These drugs are not approved in the EU. These drugs have side effects like insomnia, heart palpitations and elevated blood pressure. Examples include:. We do not recommend them. This drug prevents the body from digesting fat in the intestines. Instead it just passes through you and ends up in the toilet… or worst case in your pants. Side effects include stomach cramping, gas, leaking oily stool and being unable to control bowel movements. This pill is not compatible with eating fat. You may want to forget about this drug.
Many doctors already have. One candidate is called Qsymia. Qsymia is available in the US, but it got rejected in Europe where the side effects were judged worse than the benefits. Qsymia combines a tiny amount of the old phentermine see Appetite Suppressants above with a small dose of topiramate, an anti-seizure drug. The problem? Common side effects of topiramate include drowsiness, fatigue, depression, attention disturbance, memory impairment, cognitive disorder, impaired psychomotor skills i.
Basically, this drug slows down your brain, like alcohol or sedatives. Two more weight-control drugs were approved in the US in and are now available, Belviq and Contrave.
Belvic has been rejected in Europe because of safety concerns. Contrave was recently approved under the name Mysimba. These two drugs work on different receptors in the brain to control appetite.
The effect is modest — 6 to 8 pounds 2. There are ongoing safety concerns with both drugs and a definite risk of side effects for Contrave like nausea, constipation, headache, risk of suicidal thoughts and seizures. And then there is only one more approved weight loss drug left. Fortunately this one actually shows some promise and can speed up weight loss significantly. This drug is an injected variant of a satiety hormone called GLP As a bonus this drug works fine while one is on the keto diet and it works even better with intermittent fasting — for a rapid weight loss with no hunger.
This drug was initially used to control blood sugar in type 2 diabetes — under the brand name Victoza — where it has the nice side effect of significant weight loss. This drug has recently been approved in both the US and in Europe for weight loss, under the name Saxenda. There are many other similar GLP-1 drugs for treating diabetes type 2, but none of them have been carefully tested or approved for treating obesity yet.
In both the US and in Europe another option is Victoza, which is the exact same drug at half the dose and half the price. Victoza is approved only for treating type 2 diabetes. These drugs all have side effects and none are very effective. The downside to Saxenda is the very high price — insurance may only cover part of it — and the nausea that people often experience on it. Some people experience only minimal weight loss.
Other people lose a lot more than the additional 12 pounds lost in a recent study — this is only an average. Finally, Saxenda only works as long as you use it. Once you stop, the weight tends to return. Only you can decide. Most people who want to lose weight have more than 12 pounds to lose. It may be a helpful addition for some people, but the advice higher on the list is what can make the biggest difference, by far.
Read success stories. Guide The most popular page on the internet to get started learning about low carb. Everything in one place. Success story Get inspired by hundreds of stories written by people that changed their lives for the better just by eating real food. In recent years, researchers have found that chronic calorie restriction and dieting often fail to achieve sustainable weight loss:. Results from studies in obese people with high insulin levels hyperinsulinemia suggest that lowering insulin may promote weight loss and improved insulin sensitivity:.