The Most Effective Steps to Burn Belly Fat in a Week

Belly fat is now becoming an inheritance to so many young people in our society today and is a nuisance that makes your clothes feel tight and shapeless.

This type of fat — is referre to as visceral fat — is a major risk factor for type 2 diabetes, heart disease, and other condition.

Many health organizations use body mass index (BMI) to classify weight and predict the risk of metabolic disease.

However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin.

Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.

Here are 5 effective tips to lose belly fat, backed by scientific studies.

1. Don’t eat a lot of sugary foods

Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess. These include heart disease, type 2 diabetes, obesity, and fatty liver disease. Observational studies show a relationship between high sugar intake and increased abdominal fat.

It’s important to realize that more than just refined sugar can lead to belly fat gain. Even healthier sugars, such as real honey, should be used.

2. Do aerobic exercise (cardio) and Perform resistance training (lift weights)

Aerobic exercise (cardio) is an effective way to improve your health and reduce or burn calories. Studies also show that it’s one of the most effective forms of exercise for reducing belly fat. However, results are mixed as to whether moderate or high intensity exercise is more beneficial.

In any case, the frequency and duration of your exercise program are more important than its intensity.

One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared with those who exercised 150 minutes per week.

3. Get plenty of restful sleep

Sleep is important for many aspects of your health, including weight. Studies show that people who don’t get enough sleep tend to gain more weight, which may include belly fat. A 16-year study involving more than 68,000 women found that those who slept less than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night.

The condition known as sleep apnea, where breathing stops intermittently during the night, has also been linked to excess visceral fat. In addition to sleeping at least 7 hours per night, make sure you’re getting sufficient quality sleep.

4. Observed Dry Fasting

Fasting has recently become very popular as a weight loss method.It’s an eating pattern that cycles between periods of eating and periods of fasting. One popular method involves 8-hour fasts twice a week. Another consists of fasting every day for 16 hours and eating all your food within an 8-hour period.

In a review of studies on fasting and alternate-day fasting, people experienced a 4–7% decrease in abdominal fat within 6–24 weeks. Fasting in general, may not be as beneficial for women as for men. Although certain modified intermittent fasting methods appear to be better options, stop fasting immediately if you experience any negative effects.

5. Drink green tea

Green tea is an exceptionally healthy beverage. It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which appear to boost metabolism. EGCG is a catechin, which several studies suggest may help you lose belly fat. The effect may be strengthened when green tea consumption is combined with exercise.

Try all this methods with a seat up exercise, you will see a lot of Changes and your abdomen fat will reduce drastically.

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