Belly fat is not just a cosmetic issue… it’s a health hazard.
Losing belly fat is not just about looking good and feeling good…
Losing weight is about staying healthy and living longer. So, you can be around to share more special moments with your loved ones.
It’s important to have a weight loss strategy that can help you lose weight and belly fat effectively as well as prevent weight gain and obesity long term.
To get 6 tips on how to lose belly fat and stay healthy for life, read on…
By losing weight and staying healthy, you can live longer. So, you can be around longer to share more special moments with your loved ones. Read on to get 6 tips on on how to lose belly fat and stay healthy for life…
Belly fat (also known as visceral fat and stomach fat) is a type of fat that is stored in and around the abdominal organs. This type of fat is different from subcutaneous fat, which is stored just under the skin.
Abdominal obesity is a condition involving excess deposits of fat in the abdominal region, such as, belly fat, visceral fat and stomach fat.
Abdominal obesity and general obesity are associated with a number of health risks, including heart attacks, strokes, high blood pressure, heart disease, type 2 diabetes, Alzheimer’s disease, fatty liver and certain types of cancer (Centers for Disease Control and Prevention (CDC)).
According to National Cancer Institute, being overweight or obese is linked to an increased risk of several types of cancer:
- Breast Cancer
- Kidney Cancer
- Ovarian and Uterine Cancers
- Upper Stomach Cancer
- Liver and Gall Bladder Cancers
- Prostate Cancer
- Colon and Rectal Cancers
So, losing belly fat and maintaining a healthy weight can lower your risk for cancer and other diseases that can lead to premature death.
It’s no secret that diet plays a major role in weight loss…
Eating a healthy diet can help you lose weight, belly fat and body fat as well as prevent weight gain and obesity.
However…
Even with the best intentions, it can be hard to stick to a healthy diet sometimes.
Been there…☹
An estimated 75 million Americans are actively trying to lose weight. Sadly, most are doomed to fail.
Most people end up failing to lose weight even when they’re highly motivated to succeed…
If this also happened to you and you failed to lose weight in the past, it wasn’t your fault.
Most people end up failing because most weight loss strategies are unrealistic and unsustainable:
They don’t work in the real world…
They don’t work for people with busy lives…
They don’t work for people who love food and want to be able to enjoy their favorite foods…
If you choose the wrong diet for your lifestyle, food preferences and eating habits, you will sabotage your weight loss efforts.
What’s the solution?
You need a simple strategy that you can follow long term… and one that can effectively overcome changes in our modern society that make it easy to gain weight, but make it hard to lose weight…
Changes In Our Modern Environment Make It Easy to Gain Weight and Make It So Much Harder for People to Lose Weight
We’re living in an obesogenic environment. It promotes weight gain and blocks weight loss. So, it causes obesity.
Unhealthy eating and sedentary lifestyle make it easy to become overweight or obese.
People all over the world are spending more time being sedentary or physically inactive. Lack of exercise and physical activity contribute significantly to the growing obesity epidemic worldwide.
What makes matter worse?
Excessively tasty foods are available everywhere. They’re low in nutrients as well as high fat and high in calories. They’re manufactured to be incredibly pleasing to eat. They’re usually available in huge portion sizes; so, they encourage over-eating and over-indulgence.
Our environment is a powerful barrier to eating healthy and losing weight…
There’s frequent advertising for fast food, restaurant and junk food that provides constant triggers for consumption. In addition, many fast food joints are open 24/7 and some offer easy meal delivery.
Changes in our modern society make it easy to gain weight and make it very hard to lose weight.
For many years, this was the reason why losing weight was almost impossible for most overweight and obese individuals.
Until now…
Surprising scientific discoveries on the influence of gut health on weight loss as well as prevention of weight gain and obesity can offer hope for millions of people worldwide.
Yes, it’s true…
Having a healthy gut can make weight loss easier for overweight and obese people. It’s finally possible for most people to lose weight and keep it off… even if they’ve failed many times before.
This could be a gamechanger for millions of people dealing with obesity-related diseases and risk of dying prematurely…
A Healthy Gut Can ACCELERATE Your Weight Loss As Well As Prevent Weight Gain and Obesity Long Term
Each individual has about 10 trillion human cells and 100 trillion cells of microorganisms. Since our bodies are made up of mostly microorganisms, it’s not surprising that our microbiota has a significant influence on every aspect of our body’s physiological functions.
The largest numbers of microorganisms are found in the small and large intestines; they’re called the gut microbiota.
The human gut microbiota has more than 1,000 bacterial species along the entire gastrointestinal tract, but most are located in the large intestine. Bacteroidetes and Firmicutes make up 90% of the species of bacteria.
Some people use the terms microbiota and microbiome interchangeably. But, they have a crucial difference:
- Microbiota is the community of microorganisms (such as, bacteria, fungi, viruses and other microbes) throughout the body.
- Microbiome is the collection of genes within the microorganisms in the microbiota that can influence every aspect of human health.
Studies have shown that a healthy gut influences every aspect of human health…
It has a powerful influence on your metabolism, digestion, immune and inflammatory responses, satiety, appetite, hunger, food intake, fat storage, mood, sleep, learning and memory.
By improving your gut health, you can prevent weight gain and obesity. In addition, it can help you increase your weight loss and metabolism as well as lower your risk for obesity-related cancers and diseases that can lead to dying prematurely.
Most people that are overweight or obese have unhealthy guts…
Due to unhealthy diets, prolonged use of antibiotics, unhealthy lifestyle or environmental changes, an imbalance of microorganisms occurs in the in intestine. This is called dysbiosis.
When people have an unhealthy gut, they have INCREASED HARMFUL microorganisms in their intestines. Since they have DECREASED BENEFICIAL bacteria in their gut, they become more susceptible to many diseases.
Microbes in a healthy gut produce health-promoting substances that control appetite, hunger hormones, insulin and metabolism.
So, it’s not surprising that people with an unhealthy gut will have increased cravings, hunger, appetite and intake of food as well as weight gain. They have DECREASED health-promoting bacteria that could have helped them prevent weight gain and obesity.
Unhealthy changes in the gut are associated with several diseases, including obesity, coronary heart disease, type 2 diabetes and altered blood glucose.
These unhealthy gut changes are also observed in gastrointestinal disorders such as, ulcerative colitis (UC), Crohn’s disease (CD) and irritable bowel syndrome (IBS).
Numerous studies have provided scientific evidence that keeping your gut healthy is crucial for staying healthy…
A healthy gut can increase weight loss, prevent weight gain and obesity as well as lower your risk for diseases that can lead to premature death.
6 Tips On How to Lose Belly Fat and Stay Healthy For Life
We’re dealing with an obesity epidemic in America and all over the world because most weight loss strategies are unrealistic and unsustainable. So, they’re doomed to fail.
Unrealistic Weight Loss Strategies = USELESS
Most people can lose weight for a while following any weight loss strategy, but then they gain it all back… and then some. It can be so frustrating and discouraging.
You need to create an eating plan and weight loss strategy that you can follow long term based on these simple guidelines:
- It’s based on healthy food… most of the time.
- It doesn’t eliminate entire food groups.
- It allows you to eat your favorite foods… from time-to-time.
- It’s simple and flexible. So, you can keep doing it long term.
You may need to try different things to figure out what works best for you based on what you like and what fits your life best.
Weight Loss Tip #1. Eat a High-Fiber Diet
It is well-established that diet plays a large role in determining what kinds of microorganisms live in the large intestine. Your diet controls whether you’re going to have microbes that are harmful or beneficial to your health.
Studies have shown that high-fiber diet INCREASED health-promoting bacteria in the gut.
When you feed the good bacteria with high-fiber food that they can use for fuel, you can help them multiply. This means that a larger number of them can produce substances that are essential for your health.
Here are some scientific findings:
A typical high-calorie Western diet with low fiber and high fat leads to an unhealthy gut…
A low fiber and high fat diet has been shown to DECREASE health-promoting microbes as well as DECREASE their production of substances that boost human health. Unhealthy Western diet was associated with weight gain and obesity as well as chronic diseases.
In contrast, dietary intake of high fiber foods (such as, fruits, vegetables, legumes and whole grains) INCREASED health-promoting microbes in the gut. This was associated with prevention of weight gain and obesity as well as increased weight loss for overweight or obese individuals.
Studies have shown that the following healthy diets can improve your gut health; in turn, they can increase your weight loss as well as prevent weight gain and obesity:
- High-fiber diet which includes fruits, vegetables, legumes and whole grain.
- Vegetarian diet
- Plant-based diet
- Mediterranean diet
These diets have been proven for decades to maintain healthy weight for millions of people. However, most of the scientific findings on gut health related to these healthy diets have only been done in the last few years.
For the last 150 years, it was not understood that health-promoting microorganisms existed…
Bacteria were only known for causing the deadliest diseases in human history, such as, Bubonic Plague, Cholera, etc. So, scientists were only focused on discovering antibiotics that could kill disease-causing bacteria and save lives.
Gut health research finally increased over the last two decades after health-promoting bacteria were discovered. The scientific community has been working on increasing their understanding of what these beneficial microbes are doing to support human health.
The remarkable scientific discoveries on the influence of gut health on weight loss as well as prevention of weight gain and obesity can offer hope for millions of overweight and obese people worldwide…
Weight Loss Tip #2. If You’re Often Busy, You Need to Put In Place a SIMPLE and CONVENIENT Way to Consume a High-Fiber Diet
Most people fail to stick to a healthy diet even if they’re highly motivated to do it.
Why?
Life can get in the way…
If you’re busy with family, parenting and/or caregiving responsibilities and you have a hectic work or business schedule, you may not have a lot of time to shop and cook healthy meals.
So, you need to have a REALISTIC way to stick to a healthy diet that is sustainable long term…
You need a simple and convenient way to consume a healthy high-fiber diet. Here are some ideas:
a. Enjoy a smoothie as a snack or meal replacement. It can be a quick and easy way to get in some extra fruits and vegetables. It’s a convenient way to get the fiber and nutrients you need.
Drinking a smoothie is a tasty way to keep yourself feeling full and satisfied. If you want ideas for delicious and easy-to-make smoothies that can help you lose weight rapidly, go here for more information.
b. Enjoy a glass of delicious and nutritious green juice when you don’t have a lot of time. So, you can get extra fiber and nutrients on days that are extremely hectic.
Instead of buying a lot of fruits and vegetables that you may not have the time to cook, it takes a few seconds to prepare a tasty and nutritious glass of green juice. Go here for more information.
Weight Loss Tip #3. Want More Flexibility? You Can Put In Place a Strategy That Allows You to Enjoy Your Favorite Foods From Time-to-Time… and Still Lose Weight
What if you could lose weight… WITHOUT giving up your favorite foods?
No one wants to be on a strict diet while having meals with their family or friends…
No one wants to be on a strict diet during the holidays or while enjoying their vacation…
No one wants to feel deprived all the time in order to stay healthy…
The good news?
According to scientific research published in the International Journal of Obesity (2018), avoiding continuous dieting may be the key to losing weight and keeping it off.
Part-time dieting or intermittent fasting is currently one of the world’s most popular weight loss trend.
Why?
Studies have shown that it’s effective in losing stubborn fat and reducing weight as well as reducing obesity-related health risks…
Does intermittent fasting affect gut health?
Studies of individuals fasting from dawn to dusk during the Muslim holy month of Ramadan have shown INCREASED levels of health-promoting gut bacteria. Findings from these human studies were consistent with evidence from laboratory animal studies.
There are different ways of doing part-time dieting or intermittent fasting. But, they all involve dieting for a period of time and then taking a break from your diet.
Most people fast by abstaining from food while sleeping at night. After their natural overnight fast, they just delay their breakfast to MAXIMIZE weight loss and health benefits.
Fat loss, weight loss and other health benefits of part-time or intermittent fasting include:
- Increased fat-burning hormones and increased fat loss
- Reduction of insulin resistance and decreased fat storage
- Reduction of hunger hormones and decreased hunger
- Reduction of inflammation
- Decreased high blood pressure
You can decide which method of part-time dieting or intermittent fasting fits your lifestyle best…
It could be a few hours on your diet and a few hours off. It could be one day on your diet and one day off. It could be 2 days a week on your diet… and the other 5 days enjoying your favorite foods.
Continuous dieting plans usually lеаd tо fаіlurе because mоѕt people hаvе trouble ѕtісkіng tо diets thаt require them to avoid their favorite foods lоng-tеrm.
By taking a break from dieting, you can boost weight loss success…
A part-time dieting plan can help you achieve lasting weight control and improve your health for life.
Weight Loss Tip #4. Exercise Can Improve Your Gut Health. In Turn, Your Healthy Gut Can Help Improve Your Exercise Performance and ACCELERATE Your Weight Loss
Lack of regular exercise is an important contributing factor for the growing obesity epidemic in the United States and worldwide.
Instead of being more physically active at home or at work, people often sit at work using their computers, phones or video communications app.
Instead of exercising, people often watch television and play video games as well as use their smartphones to watch videos, text or connect with family and friends on social media.
Here are some scientific findings:
Exercise improved gut health, according to findings from human and laboratory animal studies. This was associated with fat loss as well as prevention of weight gain and obesity.
Studies have shown that aerobic and endurance exercise as well as low-intensity and moderate-to-intense exercise increased health-promoting microbes in the gut of elite rugby players and other athletes as well as lean and obese individuals.
Exercise can improve your gut health. In turn, your healthy gut can improve your exercise performance and results.
You can improve your gut health by participating in regular exercise and increasing your physical activity. Here are some ideas:
- Aerobic or endurance exercise, such as, brisk walking, swimming, running, cycling, dancing and jumping rope.
- Low-intensity exercise, such as, swimming, yoga, Pilates and cycling
- Moderate-to-intense physical activity, such as:
-
- Brisk walking
- Hiking
- Jogging
- Bicycling
- Mowing the lawn
- Shoveling snow or dirt in the garden
- Washing windows, vacuuming or mopping
- Playing badminton, tennis, basketball, soccer and other sports
Studies have shown that short workouts can increase metabolism and help you lose weight.
For example, starting with just 10 minutes a day and increasing to 30 minutes of interval walking can boost metabolism and increase weight loss.
Weight Loss Tip #5. Getting Adequate Amount of Sleep Can Help Improve Your Gut Health. In Turn, Your Healthy Gut Can Help Improve Your Sleep.
Sleep plays an important role in regulation of endocrine function and metabolism.
Here are some scientific findings:
Studies have shown that sleep deprivation was associated with obesity, diabetes, coronary heart disease and inflammatory bowel disease. These diseases have also been linked with DECREASED health-promoting bacteria in the gut.
Disruption of circadian rhythm due to sleep deprivation induces unhealthy changes in the community of microorganisms in the intestine.
Studies have shown that gut health can be affected by sleep deprivation in as little as two days.
Getting good quality sleep can improve your gut health. In turn, your healthy gut can help improve your sleep.
How?
A healthy gut regulates serotonin, gamma aminobutyric acid (GABA) and other neurotransmitters. These brain chemical messengers can influence sleep as well as mood, appetite and digestion.
The National Sleep Foundation recommends between 7-9 hours of good quality sleep for most people. This can be adequate for optimal functioning.
Weight Loss Tip #6. Reducing Your Stress Can Help Improve Your Gut Health. In Turn, Your Healthy Gut Can Help Improve Your Mood and Lower Your Stress.
In today’s society, most people are inundated with overwhelming stress. If you’re always dealing with stress, your body’s fight-or-flight response is constantly on. In turn, the resulting stress hormones released in your body are chronically high.
Long-term and constant exposure to high levels of cortisol, adrenaline and other powerful stress hormones can disrupt many processes in your body.
Chronically high levels of stress hormones are toxic to your system. They can put you at increased risk for health problems, including obesity, high blood pressure, heart disease, digestive problems, memory impairment, decreased immunity, bowel disorders and worsening of other diseases.
Stress management is absolutely necessary for long-term weight control and staying healthy.
Here are some scientific findings related to stress and gut health:
Physical and psychological stress has been shown to affect gut health in laboratory animals and humans. It DECREASED health-promoting bacteria and INCREASED harmful bacteria in the gut.
Reducing stress can improve your gut health. In turn, a healthy gut can help reduce stress.
A study done by Nishida et al. (2017) showed that supplementation with probiotics (which has been shown to improve gut health) reduced stress and cortisol levels as well as improved sleep and bowel habits in Japanese medical students.
Here are some ideas for reducing your stress:
- Meditation
- Yoga
- Mindfulness
- Tai chi
- Gardening
- Listening to music
- Drawing, painting and other art-related activities
- Dancing and any type of physical activity
- Almost any form of exercise
- Petting a dog and interacting with animals
Conclusion
Losing weight after age 40 can be challenging, but it’s not impossible.
It’s important to have a realistic plan for eating healthy. Your weight loss strategy needs to be simple, convenient and flexible to fit your preferences, habits and lifestyle…
By applying the 6 tips on how to lose belly fat and lose weight as well as prevent weight gain and obesity… you can stay healthy for life.
By improving your gut health, you can lose weight FASTER and EASIER…
A high-fiber diet can improve your gut health by increasing health-promoting bacteria and decreasing harmful bacteria.
But, you can get even better results…
You can increase the effectiveness of your gut-healthy diet by reducing stress, getting regular exercise and getting good quality sleep. It can help you to lose weight and belly fat FASTER.
By improving your gut health, you can achieve lasting weight loss and health improvement. So, you can lower your risk for obesity-related diseases that can lead to dying prematurely.
By losing weight, you can stay healthy and live longer. So, you can be around to share more special moments with your loved ones.
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