when I was younger I remember all the
girls in class talking about how much
they loved guys with ABS so I did the
only rational thing I could think of I
ran home that evening and did as many
crunches as I possibly could so many
that my abs actually started cramping
and I was forced to stop I remember
after the intense ab workout was over I
immediately ran over to the mirror and
lifted my shirt to see if my abs had
arrived they had not
despite meticulous pinching and
examining nothing had really changed
fast-forward to today and how to lose
belly fat is still one of the most
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 a sexy stomach and it's all
backed by science before we talk about
the methods for blasting away belly fat
let's talk about what causes it there
are five main causes to a pesky belly
bulge number one overeating kind of
obvious 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
belly fat is reducing fat all across the
entire body
number two 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
properly lined number 3 bloating missed
by lots of health and fitness
professionals bloating certainly doesn't
help with belly fat this is usually
caused by a high sodium intake excessive
carbohydrate intake and can even be a
sign of food intolerance number four age
as you get older the harder the process
of losing belly fat will become you can
get a flat stomach at any age it will
just take more time and effort when you
are 50 rather than when you were 20
number 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 okay time for the main
event here's six steps to losing belly
fat and it's actually backed by science
number one
chow down on fiber rich foods studies
have shown that there's a direct
relation between fiber intake and
reduction of belly fat the type of fiber
you want to focus on is vicious fiber
these are the types of fibers that bind
to water and slow down the digestive
process it can be found in beans
vegetables and whole fruits number to
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 plenty of studies that show how
sugar increases belly fat causes
cravings and is ultimately terrible for
your body cut it out of your diet
there's also a similar problem with salt
the high salt intake in the average diet
causes stored water weight and lots of
belly bloat reducing salt intake to
between 1500 milligrams and 2,000
milligrams per day will usually result
in an immediate reduction of belly bloat
number three drink green tea or coffee
before your workouts studies have shown
that adding in caffeine before workouts
increases work output helps burn more
calories and shows a greater reduction
in visceral fat the best two healthy
sources for caffeine seem to be black
coffee and green tea drink 30 minutes
before exercise for more gains and less
belly fat number 4 add apple cider
vinegar to your 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 your
overall health studies have shown that
those who consume one to two tablespoons
daily have a significant decrease in
visceral fat than those who do not you
can watch our video about it here if
you'd like
number five regulate your sleep patterns
for every hour of sleep the body gets
that is fewer than eight the chances of
having visceral fat in
prease if you only get six hours of
sleep at night you'll likely have a 22%
gain of visceral fat
there's a reason lack of sleep is
associated with cravings high cortisol
levels poor skin and other health issues
get eight hours of high quality sleep
every night
number six eat more of these fats a
study done by swedish scientist 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 who ate other
fats polyunsaturated fats can be found
in fish nuts and seeds got a topic you
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