21 days to lose belly fat

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Dqys gain major health rewards, shed the weight 21 days to lose belly fat your middle with this two-part plan. A trim midsection is good for many things, like fitting into your favorite jeans or walking the beach in a swimsuit with confidence. But there are even better reasons to work off extra baggage around tk stomach. That baggage, known as visceral fat, isn't just the most annoying kind -- it's also the most dangerous. As it forms between your organs, deep within your abdominal cavity, it secretes proteins that can trigger chronic inflammation, putting you at risk for heart disease, diabetes, and even cancer.

One easy way to find out if you're carrying too much abdominal fat is to wrap a measuring tape around your body bslly the top of your hipbones. If your number is more than belky inches, it may be time to 21 days to lose belly fat action. The good news: Getting rid of belly fat is simpler than you might think. With the right plan, it's actually easier to lose than stubborn lower-body fat or the bell impossible how much weight do you need to lose to drop 2 dress sizes tone back-of-the-arm flab.

Stick to these diet and exercise guidelines, and you'll be slimmer -- and healthier -- by summer. Fight Fat With Food. Obviously, you want 21 days to lose belly fat keep your calories in a healthy range and bbelly meals that are high in saturated fat. But research has also shown that eating more of certain foods can help you burn excess visceral fat and pave the way to a dahs middle. In addition to helping maintain heart health and keep inflammation levels under control, monounsaturated fatty acids, or Fo, may stop belly fat before it starts.

Research in the journal Diabetes Care found that people who got roughly 25 percent of their total daily calories from MUFAs gained no visceral fat over the course of the study, while those who ate olse MUFAs and more carbs added fat to their midsections. My favorite MUFA-rich food is olive oil because you can use it in so many meals check out the belly-blasting breakfast I recommendbut avocados and nuts are other excellent sources.

Pine nuts are 21 days to lose belly fat great because they also contain high levels of polyunsaturated fatty acids. These acids increase levels of two hormones that signal your brain when you're full. Try snacking on one ounce of pine nuts about the amount you can fit in a shot glass 20 minutes before mealtime to avoid overeating. People with chronically high levels of the stress bellyy cortisol tend to carry excess visceral fat. Foods that are high on the glycemic index GIwhich uses a ranking system of 0 tocause more rapid spikes in your blood sugar, in turn triggering the release of cortisol when glucose levels crash.

The constant up and down of your blood sugar levels can also lead to insulin resistance -- the first step on the road to type 2 diabetes. To help keep cortisol levels stable, choose low-GI foods with a rating of 55 or less like beans, lentils, and chickpeas, instead of high-GI options like white rice and potatoes. To find fta GI rating of your foods, use the University of Sydney's database at glycemicindex.

A study in the Journal of Functional Foods found that people who drank one and a half cups of green tea enriched with a total of milligrams of catechins a group of antioxidants that have been shown to help burn fat cells every day for 12 weeks lost almost 16 times as much belyl fat as those who consumed green tea without the added antioxidants. To achieve similar results with store-bought green tea, you'll need to brew two to four cups daily many varieties can contain to milligrams of catechins per cup.

When your body is faf on calcium, it produces a hormone that signals the body to store visceral fat. Meeting your recommended daily calcium needs that's 1, milligrams for adults can help reduce levels of this hormone. And a recent study published in Obesity Research found that calcium from dairy has a stronger effect than calcium from other sources. I loxe eating low-fat Greek yogurt as a daily snack just six ounces contain about 20 percent of your recommended dietary allowance for calciumthough any low-fat dairy will do.



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