9 Steps to Lose Your Belly (BASED ON SCIENCE)

Learn the 9 scientifically proven steps to lose your belly fat fast. If you're looking for the best way to lose your belly and to lose weight permanently this video will cut all the bs. Whether you're a man or a woman you will start seeing results at home in the mirror in as little as a week after following this advice .

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TIMESTAMPS:
1. Burning Fat from Whole Body 0:27
2. Weight Training 1:54
3. Cardio 4:05
4. Diet 4:50
5. Increasing fiber in your diet 6:47
6. Incorporate More Protein 7:28
7. Cut Sugar 8:07
8. Alcohol Consumption 8:55
9. Decrease Stress Levels 9:43

So you're looking for effective ways to blast away that belly fat? And you don't want to waste your time on things that don't work so you can get this done as fast as possible. Unfortunately there are a lot of qick fixes all over the internet that just don't deliver the results they promise. So today I want to give you 9 tips to lose that belly fat based on science. These are steps that scientists recommend you take so you can reduce your belly fat over time. The first step is to concentrate on burning fat from your whole body rather than just your belly. I know it may sound counter intuitive, but this is the best way to burn belly fat. Most studies have completely debunked spot reduction or target fat burning. One study looked at the effectiveness of losing fat from one of your arms. 104 participants were required to take part in a weight training program designed to target their non dominant arm. After 12 weeks researchers came to the conclusion that even though participants did lose some fat they lost fat from their whole body not just the trained arm. Similar studies like this were performed to test if you can target the abdominal region. 40 Overweight and Obese participants stuck to an abs specific weight training routine for 12 weeks, but experienced no extra fat loss from their belly when compared to dieting alone. Even though there are a few studies that have reported results that showed that you can target fat burn in certain situations, this was usually attributed to either flaws in the study or due to the fact that a very small amount of people were studied. Overall the majority of the scientific evidences is heavily stacked against this idea of spot reduction. So get the idea of target fat burning and spot reduction out of your head. Now with that said that doesn't mean that we can't burn belly fat with things like weight training. It just means we can't isolate and burn only belly without also burning the fat from other areas of the body. So that brings me right to the next step that science recommends we take to burn belly fat and keep it off over time. Weight training. There are many studies comparing weight training to cardio for fat loss. And most studies show that cardio will burn more calories and more fat on a minute by minute basis when compared with weight training. Unfortunately most of theses studies usually last for a couple weeks or months at the most. The participants and the changes to their bodies aren't observed for a very long period of time. However one study known as the health professionals follow up study was done over a 12 year period between 1996 and 2008. This study also involved a huge amount of participants. Over 10,500 men over 40 years old took part and they were each divided into one of four groups. Each group either increased the amount of time spent either weight...

Studies:

Upper body resistance training did not yield upper body fat loss:
https://journals.lww.com/acsm-msse/fulltext/2007/07000/Subcutaneous_Fat_Alterations_Resulting_from_an.20.aspx

Abdominal training had no effect on abdominal fat loss
https://www.ncbi.nlm.nih.gov/pubmed/25766455

Health Proffesionals follow up study:
https://sites.sph.harvard.edu/hpfs/

Metabolic Rate Increases from Weight Training:
https://www.ncbi.nlm.nih.gov/pubmed/8175496

600 Person Low Carb vs Low Fat Study:
https://jamanetwork.com/journals/jama/article-abstract/2673150

Dietary Fiber
https://www.ncbi.nlm.nih.gov/pubmed/10721886

Soluble Fiber = 3.7% Reduction in Belly fat
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3856431/

Diet's High in Protein help you feel full:
https://www.ncbi.nlm.nih.gov/pubmed/20847729

Diet's High in Protein Increase Energy Expenditure
https://www.ncbi.nlm.nih.gov/pubmed/25766455

High protein diet inversely correlated with belly fat:
https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-9-5

Sugar Causes increased fat accumulation around belly:
https://www.jci.org/articles/view/37385

Alcohol consumption and abdominal obesity:
https://www.ncbi.nlm.nih.gov/pubmed/17885722

Видео 9 Steps to Lose Your Belly (BASED ON SCIENCE) канала Gravity Transformation - Fat Loss Experts