How to Lose Belly Fat in 4 Simple Steps
Belly fat doesn’t just look unattractive. It could be slowly killing you.
Layers of fat encasing your stomach, liver and other vital organs can stop them working properly.
This, in turn, can lead to severe life-threatening health problems, including heart disease, kidney failure, type 2 diabetes and lower testosterone.
If too much belly fat is robbing you of your energy, making you feel unfit, unhealthy and unattractive or you are worried about developing more serious health problems, like heart disease, kidney failure or type 2 diabetes, follow these 4 simple steps:
1. Reduce the amount of processed sugar in your diet.
Swap bread, cereal and fruit juice for healthier options.
One of the worst sources of processed sugar is soda. The recommended daily allowance of sugar is no more than 9 and a half teaspoons, but a single soda can contain 10 teaspoons.
2. Exercise for at least 30 minutes a day.
Exercise can help you to burn fat, reduce stress and it can provide the perfect distraction for those times when you feel like comfort eating. If you are currently carrying a few extra pounds, I can imagine the idea of sweating on a treadmill may sound like torture.
The key to making new habits stick is to make them gradual so they don’t feel like punishment. Otherwise you will only rebel when feeling stressed, and go back to eating unhealthy foods and put on more weight than you have now. This is why you should start light.
Go for a stroll around the park, do some light stretching or try yoga. Then build up to 30 minute runs and cycle rides over time.
3. Eat lots of dietary fiber.
Eating green vegetables, like lentils, broccoli and peas, helps to create a thick gel in your gut that slows down your digestion of food. This helps you feel full quicker, so you don’t eat more than you need.
A study found that eating just 14 grams of fiber a day can reduce the calories you consume by 10% and to lose 2kg over 4 months. Eating fiber also enables you to absorb more nutrients from the healthy foods you do eat and slow down how quickly sugar is absorbed into your bloodstream.
Now probably the biggest challenge you’ll face in switching to eating more fruit and vegetables is how to avoid the cravings for sugary snacks that can drive you crazy.
This is why it’s vital to follow my fourth step which is…
4. Add NATURAL ingredients to your diet that can help reduce your sugar cravings.
Green Coffee Bean – This contains Chlorogenic Acid, which some human studies suggest can reduce the absorption of carbs, which in turn lowers blood sugar and insulin spikes. One study of 30 overweight people over 12 weeks found that green coffee bean helped them to lose 5.4 kg while the group taking plain coffee lost only 3.7 kg.
Dandelion Root – In alternative medicine this is taken in a tea to help flush out the kidneys, treat digestive problems and to curb cravings for sugary sweets.
Apple Cider Vinegar – A study published in the Journal of the American Dietetic Association found that drinking apple cider vinegar helped to reduce calorie consumption by up to 275 calories.
Garcinia Cambogia – The active ingredient in the fruit’s rind, hydroxycitric acid, or HCA, has boosted fat-burning and cut back appetite in studies. It appears to block an enzyme called citrate lyase, which your body uses to make fat.
A multi-supplement that can help reduce food cravings
One of the biggest challenges to losing weight is reducing food and sugar cravings, while switching to a more wholesome diet of fruit and vegetables.
Many people take a daily supplement that contains multiple natural hunger suppressants in one easy to swallow pill. When taken in combination with eating a healthy diet and daily exercise – it can help you to lose dangerous belly fat in a safe, healthy way.
Our friend Dr Sam Robbins has created a supplement that helps suppress sugar cravings and helps to trigger your fat burning hormones (Thyroid and Leptin) into action, and suppresses the hormones that make you retain fat around your belly (Cortisol and Insulin).
Disclaimer – Lean Optimizer not a magic pill. To claim all the health benefits, it needs to be taken in combination with a healthy diet and daily exercise. Lean Optimizer is not designed to treat or cure any serious illness or disease. Statements made in this article have not been evaluated or approved by the FDA. You should never make changes to your medication without speaking to your doctor. Erudite Lifestyle has a monetary relationship with Dr Sam Robbins and will be compensated for purchases made via the links in this article.