<\/p>\n
according to harvard health<\/a>, belly fat, or visceral fat, doesn\u2019t just make your pants feel a little too tight; it\u2019s also a predecessor to some health conditions.<\/p>\n
even if you appear to be at a healthy weight in other parts of your body, if you have an excess of belly fat, your health is at risk, as per\u00a0annals of internal medicine<\/a>.<\/p>\n
getting rid of belly fat can be tricky.<\/p>\n
however, getting rid of excess fat around the midline doesn\u2019t have to be so difficult.<\/p>\n
limit sugar <\/b><\/h2>\namericans eat way too much sugar.<\/p>\n
in fact, the average american consumes 20 teaspoons of sugar per day.<\/p>\n
in order to reduce belly fat and improve your overall health, sugar intake, even from natural sugars like honey, should be limited.<\/p>\n
a good place to start reducing it is in your coffee.<\/p>\n
try reducing or eliminating the sugar from your morning coffee and you will be on your way to a smaller waist and a healthier body.<\/p>\n
cut out sugary drinks <\/b><\/h2>\nas we mentioned above, sugar is bad, and highly over consumed.<\/p>\n
chances are, you\u2019re consuming sugar in places you don\u2019t think about, like fruit juice.<\/p>\n
fruit juice, even the kind that\u2019s unsweetened, is a super concentrated and usually packed with large amounts of sugar.<\/p>\n
in fact, just a small cup of fruit juice can sometimes have the same amount of sugar as a can of soda.<\/p>\n
as we mentioned above, sugar is bad, and highly over consumed.<\/p>\n
chances are, you\u2019re consuming sugar in places you don\u2019t think about, like fruit juice.<\/p>\n
fruit juice, even the kind that\u2019s unsweetened, is a super concentrated and usually packed with large amounts of sugar.<\/p>\n
in fact, just a small cup of fruit juice can sometimes have the same amount of sugar as a can of soda.<\/p>\n
in fact, sugary drinks may be even more harmful to you than sugary foods, studies from \u00a0journal of the american dietetic association<\/a> say.<\/p>\n
“clean up your diet by ditching the junk, fatty foods, sugars and processed foods. drink water and green tea instead of sugary sodas and\u00a0eat more complex carbs and green vegetables.” says shantea johnson, owner and lead trainer of\u00a0dhw nutrition & fitness.<\/a><\/p>\n
get more probiotics <\/b><\/h2>\nprobiotics help the healthy bacteria found in your gut to flourish.<\/p>\n
they play a huge role in a healthy digestive tract, and a healthy gastrointestinal tract plays a big part in a healthy weight.<\/p>\n
foods high in probiotics include yogurt, keifer, kombucha and other fermented foods.<\/p>\n
if fermented foods and yogurt aren\u2019t for you, you can also take a probiotic supplement.<\/p>\n
just be sure it contains lactobacillus fermentum<\/em>, lactobacillus amylovorus<\/em> and lactobacillus gasseri<\/em> ,as they have been shown by studies<\/a> (see\u00a0british journal of nutrition<\/a>, european journal of clinical nutrition<\/a>, and journal of functional foods<\/a>) to most effectively help to reduce belly fat.<\/p>\n
get your rest <\/b><\/h2>\ngetting enough sleep is absolutely necessary for good health.<\/p>\n
according to research in current opinion in clinical nutrition & metabolic care<\/a> and the american journal of clinical nutrition<\/a>, people who don\u2019t get enough sleep have been shown to have higher instances of weight gain around the midline.<\/p>\n
limit refined carbs <\/b><\/h2>\n
the american heart association<\/a> states that our bodies need carbohydrates for energy and they are a necessary and important part of a healthy diet.<\/p>\n
however, all carbs are not created equal.<\/p>\n
as the study in\u00a0mediators of inflammation<\/a> suggest, you don\u2019t need to completely eliminate carbs from your diet to lose weight.<\/p>\n
just swapping out refined carbs for replacements like whole-wheat bread, whole-wheat pasta and brown rice, will get you results, according to research in\u00a0the american journal of clinical nutrition<\/a>.<\/p>\n
eat fish <\/b><\/h2>\nfish, especially salmon, sardines, and herring, are packed with health promoting nutrients.<\/p>\n
among one of their most important nutrients are omega-3 fatty acids, state california agriculture<\/a> and the american journal of clinical nutrition<\/a>.<\/p>\n
omega-3\u2019s are not only great for reducing inflammation and promoting a healthy heart, but they have also been shown to reduce belly fat (see studies in \u00a0journal of hepatology<\/a>, and journal of the international society of sports nutrition<\/a>).<\/p>\n
weight train <\/b><\/h2>\nweight training is another key component to weight loss, as it helps you to maintain muscle mass when shedding off unwanted pounds.<\/p>\n
some studies in\u00a0hepatology<\/a> and the international journal of cardiology<\/a> have shown that it may be an even more important tool in efforts to reduce belly fat.<\/p>\n
limit alcoholic beverages <\/b><\/h2>\ntoo much of anything can be harmful, especially alcohol.<\/p>\n
drinking too much alcohol can contribute to poor health in many ways.<\/p>\n
it can also be a major reason for unwanted belly fat, reveal studies in the\u00a0journal of nutrition<\/a> and the european journal of nutrition<\/a>.<\/p>\n
reduce stress <\/b><\/h2>\nstress kills, in more ways than one.<\/p>\n
according to\u00a0molecular and cellular endocrinology<\/a>, not only does stress often lead to stress eating, it also triggers the your body to produce cortisol, which is also known as the \u201cstress hormone\u201d.<\/p>\n
say no to trans fats<\/b><\/h2>\ncontributing to unwanted belly fat is one of the many ways that trans fats are bad for your health.<\/p>\n
people who consume trans fats have higher instances of a variety of health problems like chronic inflammation, according to studies from\u00a0obesity<\/a>, american journal of epidemiology<\/a>, and the american journal of clinical nutrition<\/a>.<\/p>\n
if you buy processed foods, make sure that you pay close attention to the labels.<\/p>\n
say yes to coconut oil<\/b><\/h2>\ncoconut oil offers so many amazing benefits, like being an excellent tool for weight loss.<\/p>\n
upon first glance, coconut oil may appear unhealthy since it seems to be loaded with fat.<\/p>\n
however, coconut oil is made up of medium chain fatty acids, which are actually healthy for us as they have the ability to boost metabolism and reduce fat storage in the body, as research from\u00a0the american journal of clinical nutrition<\/a> and the european journal of clinical nutrition<\/a> suggest.<\/p>\n
get moving <\/b><\/h2>\naerobic exercises like walking, running or any other form of cardio, is an important part of reducing belly fat.<\/p>\n
some fitness experts believe that long bouts of cardio are the most beneficial, while others believe that the most effective way to burn calories is through high intensity interval training (see studies from the american journal of clinical nutrition<\/a>, journal of hepatology<\/a>, and the international journal of obesity<\/a>).<\/p>\n
eat more protein<\/b><\/h2>\nprotein is the key player in the weight loss battle, especially if you\u2019re trying to lose belly fat.<\/p>\n
according to the journal of nutrition<\/a>, journal of the american college of nutrition<\/a>, and cell metabolism<\/a>, increasing your protein intake helps you to lose weight by helping you to feel fuller longer, reducing the amount of food you eat.<\/p>\n
protein also helps you to maintain your muscle mass when you lose large amounts of weight.<\/p>\n
the general guideline for protein consumption is .8 grams of protein per kilogram of bodyweight, sfgate<\/a> writes.<\/p>\n
make sure you have a good protein source at every meal, and sometimes even as a snack.<\/p>\n
\u201ci love a cup of plain organic balkan-style yogurt with fresh berries, a tablespoon of ground flax or chia seeds, and a touch of pure maple syrup. it\u2019s quick and easy, and i can enjoy it on the go. plus, it\u2019s a great way to get additional calcium, vitamins, essential fatty acids, and fiber.\u201d states, denise garbinski<\/a>, mba, rdn, ifncp of botanical nutrition therapy.<\/p>\n
try apple cider vinegar <\/b><\/h2>\ndrinking apple cider vinegar is an old remedy that has gained a lot of popularity lately, and for a good reason.<\/p>\n
among its many health benefits, its been shown to help reduce belly fat, say studies<\/a> from\u00a0bioscience, biotechnology, and biochemistry<\/a>, journal of agricultural and food chemistry<\/a>, and critical reviews in food science and nutrition<\/a>.<\/p>\n
taking just 1-2 tablespoons per day can potentially help you to reduce your waistline.<\/p>\n
you can take it alone or mix it with a little bit of water and lemon.<\/p>\n![\"15](\"\/\/www.digitopmedia.com\/wp-content\/uploads\/belly-fat-weight-gain-image-1.jpg\")
get your fiber <\/b><\/h2>\nsoluble fiber is the key component of belly fat loss.<\/p>\n
foods like pears, apples, broccoli and other fruits and vegetables can help to slow the passage of food through the digestive tract.<\/p>\n
several studies<\/a> in the journal of nutrition<\/a> and critical reviews in food science and nutrition<\/a> have shown that eating soluble fiber can help you feel fuller and reduces the amounts of calories you absorb from your food.<\/p>\n","protected":false},"excerpt":{"rendered":"
limit sugar | probiotics | sleep | weight train | exercise | fiber | q&a according to harvard health, belly …<\/p>\n","protected":false},"author":29,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14751],"tags":[243,14786],"acf":{"is_medically_reviewed":true,"medically_reviewed_by":{"id":49,"user_firstname":"meg","user_lastname":"dowell","nickname":"megdowell","user_nicename":"megdowell","display_name":"meg dowell","user_email":"meg@summer.com","user_url":"","user_registered":"2017-08-28 17:48:48","user_description":"meg dowell, m.s., is a staff health and fitness writer with the cheat sheet, and a freelance health editor and writer. she has earned bachelors degrees in english and dietetics, a master\u2019s degree in health communication, and a graduate certificate in visual and digital health communication. full bio<\/a>","user_avatar":false},"q_and_a":[{"question":"what removes belly fat fast?","answer":"