How to Lose Belly Fat Fast – 6 Proven Steps The Health Nerd

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If interesting in learning how to lose belly fat fast, make sure to check out our Weight Loss Course: http://thehealthnerds.com/the-science... • Fast forward to today and how to lose belly fat fast is still one of the more commonly searched health and fitness topics of all time. • That’s why today I’m going to show you exactly how to lose that stubborn stomach fat and start carving that sexy stomach. • And it’s all backed by science. • There are 5 main causes to a pesky belly bulge. • #1. Overeating • Kind of obvious, here but it needs to be said. • The main culprit of belly fat is consuming too many calories leading to weight gain and stomach fat. • And the main way to lose the belly fat is reducing fat all across the entire body. • #2. Hormone Imbalances, Specifically Cortisol • High amounts of the stress hormone cortisol have been linked to higher abdominal fat distribution. • Other hormonal issues have also been linked with slow weight loss and difficulty for the body to properly uptake nutrients. • So it’s just as important to get your hormones in check as it is to make sure your diet is aligned. • #3. Bloating • Missed by a lot of health professionals, bloating certainly doesn’t help with belly fat. • This is usually caused by high sodium intake, excessive carbohydrate intake, and can even be a sign of food intolerance. • #4. Age • The older you get, the harder the process of losing belly fat will become. • You can get a flat stomach at any age, it will just take more effort when you are 50 than when you are 20. • #5. Alcohol Intake • Studies have shown that certain types of alcohol are directly correlated with stubborn belly fat. • And if your overall goal is to lose fat, cutting down on alcohol intake is a simple solution that really works. • Here’s how to lose belly fat, actually backed by science!! • 1. Chow Down on fiber rich foods • Studies have shown there is a direct relation between fiber intake and reduction of belly fat • The type of fiber you want to focus on is viscous fiber. These are the types of fibers that bind to water and slow down the digestion process. • It can be found in beans, vegetables, and whole fruits • 2. Cut out the two S’s – Sugar and Salt • Sugar is turned into fructose in the body which gets stored as visceral fat. • There are also plenty of studies that show how sugar increases belly fat, causes cravings, and is ultimately TERRIBLE for the body. • Cut it out of your diet. • There’s also similar problem with salt. • The high salt intake in an average diet causes stored water weight and lots of belly bloat. • Reducing salt intake to between 1500mg and 2000mg per day will usually result in an immediate reduction in belly bloat. • 3. Drink Green Tea or Coffee Before Workouts • Studies have shown that adding in caffeine before workouts • -Increases work output • -Helps burn more calories • -Shows a greater reduction in visceral fat • The best two healthy sources for caffeine are black coffee or green tea. • Drink 30 minutes before exercise for more gainz and less belly fat! • • 4. Add Apple Cider Vinegar into The Diet • Apple cider vinegar is uniquely effective for weight loss and eliminating stomach fat. • Its ability to regulate blood sugar and curb appetite is also awesome for overall health. • Studies have also shown that those who consume 1 -2 tablespoons daily have a significant decrease in visceral fat than those who do not (study). • You can watch our video about it here if you’d like… • • 5. Regulate your sleep patterns. • For every hour of sleep the body gets that is fewer than 8, the chances of visceral fat increase. • If you’re only getting in 6 hours a night, you’ll likely have a 22% increase in the gain of visceral fat (study). • There’s a reason lack of sleep is associated with cravings, high cortisol levels, poor skin, and other health issues. • Get 8 hours of high quality sleep every night. • 6. Eat More of These Fats • A study done by Swedish scientists showed a strange result. • Those who ate lots of polyunsaturated fats lost more visceral fat, lost more weight, and gained more lean muscle than those that ate other fats (study). • Polyunsaturated fats can be found in fish, nuts, and seeds • Studies Used: • http://www.ncbi.nlm.nih.gov/pubmed/24... • https://sleepfoundation.org/sleep-new... • http://www.ncbi.nlm.nih.gov/pubmed/19... • http://www.ncbi.nlm.nih.gov/pubmed/22... • http://www.ncbi.nlm.nih.gov/pubmed/19... • http://jn.nutrition.org/content/130/2... • http://www.ncbi.nlm.nih.gov/pubmed/15... • http://www.ncbi.nlm.nih.gov/pubmed/29... • http://www.ncbi.nlm.nih.gov/pubmed/74...

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