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The Ten Absolute Best Ways to Lose Belly Fat

Best Ways to Lose Belly Fat :-

Lose belly fat is really a big task. Including exercises to reduce belly fat for women helps the best. Here is how to lose stomach fat with these simple exercises.

1. Meditate. No, seriously.

Lose belly Fat

We know: the idea of sitting with your eyes closed for anything more than, oh, three minutes
isn’t always realistic. But researchers say the practice helps create mindfulness, which is key to
breaking destructive habits like overeating. When overweight women meditated for six weeks,
they decreased their frequency of binge-eating episodes (like, meaning to eat just a handful of
tortilla chips but devouring whole bag) by over 50 percent. Tiffany Cruikshank, author of
Meditate Your Weight, agrees, saying that & quot;meditation can help rewire how your brain responds
to stress." And you don’t have to sit in a dark room and chant. Just schedule a meditation
appointment in your calendar; then find a comfortable position to sit in (not your bed – you’re
way more likely to fall asleep). Set a timer on your phone, close your eyes, and focus on nothing
but your breath. Do it for as long as you can – starting with three to five minutes is totally fine,
and it’s completely normal for your mind to wander – and gradually add more time. As you
advance, download the Mindfulness App or Meditation Studio for guided sessions.

2. An avocado a day keeps the doctor away.

Lose belly Fat
Organic Raw Green Avocados Sliced in Half

Forget apples (okay, not really) – avocados reign supreme when it comes to weight loss. They’re
rich in monounsaturated heart-healthy fat, and studies show eating just half of one with lunch can
curb your appetite. "Slice one in half, sprinkle a little sea salt, and eat the inside with a spoon,"
says Alexandra Samit, a Be Well Health Coach at Dr. Frank Lipman’s Eleven Eleven Wellness
Center in NYC. Or top off your salad with a few pieces, as research found that doing so allows
you to absorb three to five times more carotenoids, a disease-fighting compound associated with
improved weight and fat loss.

3. Glug, glug, glug.

Lose belly Fat

Yes, that is the sound of you drinking water. A lot of it. "People confuse thirst for hunger," says
Pamela Salzman, a certified holistic health expert and cooking instructor. "Instead of
automatically reaching for another snack, have a glass of water first. Most of the time that’ll do

the trick, but if not, then you’re in the clear to grab something more filling." But not all waters
are created equal. Mineral waters, while great for helping you hit your daily calcium and
magnesium needs, are often high in sodium – a common culprit of bloat. And coconut water
gives you some potassium… but for 45 calories per cup (and there’s usually more than one cup
in a container). It’s a better bet to reach for standard purified water – and eat a banana if you
want the nutrient boost – or grab alkaline water, which can help prevent your bones from
getting weaker.

4. Sprinkle on some salt.

Lose belly Fat

While it’s true that 75 percent of the salt most people eat comes from processed foods
and restaurant meals, not all salts are created equal. Pure, unrefined salts like
Himalayan and Celtic sea salt have a much lower sodium count than its refined
counterparts. Use it when you cook, which not only brings out the natural flavors in
your dish (making you more satisfied and less likely to overeat), but also ups your
mineral intake. Because unlike refined salt, which is 99 percent sodium and chloride,
unrefined varieties also include elements like magnesium and calcium. Now, that
doesn’t mean you should go overboard, but it does give you the go-ahead to add a little
something-something to your next meal.

5. Forget low-anything.

Lose belly Fat

"America has been trying to follow a low-calorie, low-fat diet for 40 years, and where
has that gotten us? To being one of the heaviest countries in the world," says David
Ludwig, M.D., Ph.D., obesity expert and author of Always Hungry. Think about it:
"The problem is when you cut back on calories like that, your body tries to fight back
with increased hunger and a slower metabolism because it thinks it’s going into
starvation mode," he says. Meanwhile, you eventually eat again to satiate the hunger
pangs, and likely eat more because, well, you’re insanely hungry. But your metabolism
is still operating on that low level, so calories don’t get burned fast enough and they get
stored as fat. Ludwig says this cycle continues until you feed your body regularly (he
suggests at least three meals and two snacks in between) with real food made from real
ingredients. That matters more than the calories it’s made up of, so repeat after us: I
will always choose an all-natural version of something over food that’s labeled low-
calorie or fat-free.

6. Get some sleep.

Lose belly Fat

You’ve heard it before, but it needs to be said again, as at least 70 percent of
Americans aren’t listening: "Staying up late may make you happy in the moment, but
all that sleep you’re skipping catches up to you in the form of extra fat around your
middle," says Ilyse Schapiro, R.D., a certified nutritionist and co-author of Should I
Scoop Out My Bagel? Yes, "me time" is important for your sanity, but "when you’re
lacking sleep, your body overproduces the appetite-stimulating hormone ghrelin, and
under-produces leptin, which tells you when you’re full." Getting proper shut-eye – the
National Sleep Foundation says seven to nine hours is best, though it varies per person
– truly stops unnecessary snacking when you wake up the next day.

7. Eat more veggies.

Lose belly Fat

Yeah, yeah – it’s what you’ve been told since you were a kid. But according to
registered dietitian Lindsay Martin of Hilton Head Health, going for veggies loaded
with dietary fiber – like carrots, peas, broccoli, and Brussels sprouts – will keep you
full, promote a healthy digestive system, and keep your metabolism in check.

8. Lay off the nuts.

Lose belly Fat

It’s easy to down a handful of nuts, but pump your brakes: "A common diet tip you
hear all the time is to snack on nuts when you’re hungry," says Adam Rosante,
personal trainer and author of The 30-Second Body. "They’re filling and packed with
protein and fiber, and because they’re so tiny it’s easy to gobble down handful after
handful. But you should enjoy them in moderation because the majority of their
macronutrient profile is fat, and eating them mindlessly is an easy way to go overboard
on your calories." To get your fix and avoid the belly fat, Rosante recommends going
for a thumb-sized portion twice a day.

9. Eat Chocolate for Dessert

Lose belly Fat

Who wouldn’t want an excuse to snack on some dark chocolate? Unlike milk
chocolate, dark chocolate – which is full of inflammation-reducing flavonoids – has
been found to help get rid of belly fat. But don’t go overboard: Grab a bar that’s at least
70% cacao and only have a couple pieces a day.

10. Sit Up Straight

Lose belly Fat
Man with impaired posture position defect scoliosis and ideal bearing.

Having good posture doesn’t just make you look more confident – it’s also a great way to flatten your tummy. Whether you’re sitting at your desk at work or taking your dog on a walk, Harvard Medical School says good posture trims your figure, building up your core almost effortlessly and helping you get rid of belly fat as you go about your daily routine.



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