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Everyone has some belly fat – some might not be too obvious. Although, there is really no need to panic because that is normal. However, too much belly fat can affect your health in a way that the other fat doesn’t. You might be panicking now on how to shed belly fat soon (menghilangkan lemak perut).

Some of your fat is right under your skin. Another fat is deeper inside, around your heart, lungs, liver, and other organs.

It’s that deeper fat that is called “visceral” fat — that maybe the bigger problem, even for thin people. WIth that said, there are some ways of eliminating belly fat (menghilangkan lemak perut) safely.

Deep Belly Fat

You need some visceral fat. It provides cushioning around your organs.

But if you have too much of it, you may be more likely to get high blood pressure, type 2 diabetes, heart disease, dementia, and certain cancers, including breast cancer and colon cancer.

The fat doesn’t just sit there. It’s an active part of your body, making “lots of nasty substances,” says Kristen Hairston, MD, assistant professor of endocrinology and metabolism at Wake Forest School of Medicine.

If you gain too much weight, your body starts to store your fat in unusual places.

With increasing obesity, you have people whose regular areas to store fat are so full that the fat is deposited into the organs and around the heart, says Carol Shively, PhD, professor of pathology-comparative medicine at Wake Forest School of Medicine.

How Much Belly Fat Do You Have?

The most precise way to determine how much visceral fat you have is to get a CT scan or MRI. But there’s a much simpler, low-cost way to check.

Get a measuring tape, wrap it around your waist at your belly button, and check your girth. Do it while you’re standing up, and make sure the tape measure is level.

For your health’s sake, you want your waist size to be less than 35 inches if you’re a woman and less than 40 inches if you’re a man.

Having a “pear shape” — bigger hips and thighs — is considered safer than an “apple shape,” which describes a wider waistline.

“What we’re really pointing to with the apple versus pear,” Hairston says, “is that, if you have more abdominal fat, it’s probably an indicator that you have more visceral fat.”

Thin People Have It, Too

Even if you’re thin, you can still have too much visceral fat.

How much you have is partly about your genes, and partly about your lifestyle, especially how active you are.

Visceral fat likes inactivity. In one study, thin people who watched their diets but didn’t exercise were more likely to have too much visceral fat.

The key is to be active, no matter what size you are.

4 Steps for Beating Belly Fat

There are four keys to controlling belly fat: exercise, diet, sleep, and stress management.

  1. Exercise: Vigorous exercise trims all your fat, including visceral fat.

Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it’s brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual.

Moderate activity — raising your heart rate for 30 minutes at least three times per week — also helps. It slows down how much visceral fat you gain. But to torch visceral fat, your workouts may need to be stepped up.

  1. Diet: There is no magic diet for belly fat. But when you lose weight on any diet, belly fat usually goes first.

Getting enough fiber can help. Hairston’s research shows that people who eat 10 grams of soluble fiber per day — without any other diet changes — build up less visceral fat over time than others. That’s as simple as eating two small apples, a cup of green peas, or a half-cup of pinto beans.

  1. Sleep: Getting the right amount of shut-eye helps.

In one study, people who got 6 to 7 hours of sleep per night gained less visceral fat over 5 years compared to those who slept 5 or fewer hours per night or 8 or more hours per night. Sleep may not have been the only thing that mattered — but it was part of the picture.

  1. Stress: Everyone has stress. How you handle it matters.

The best things you can do include relaxing with friends and family, meditating, exercising to blow off steam, and getting counseling. That leaves you healthier and better prepared to make good choices for yourself.

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There are several ways to lose weight – not only one! Here are some easy weight loss (bagaimana cara menurunkan berat badan) tips that you can adopt in your everyday life.

If you’re desperately trying to squeeze in workouts and avoid your favorite high-calorie treats, it can seem like there’s nothing pain-free about it.

Yet while eating healthier and slipping in exercise does take some work, it really doesn’t have to require heroic effort. Making just a few simple lifestyle changes can pack a big weight loss tips over time.

Here are their top tips on how to lose weight (bagaimana cara menurunkan berat badan) without sweating it too much.

  1. Add and Don’t Subtract

Forget diet denial: Try adding foods to your diet instead of subtracting them.

Add in healthy goodies you really love, like deep-red cherries, juicy grapes, or crunchy snow peas. Slip those favorite fruits into your bag lunch and breakfast cereal; add the veggies into soups, stews, and sauces.

  1. Forget About Working Out

If the word “exercise” inspires you to creative avoidance, then avoid it. Maybe the trick to enjoying a workout may be to never call it working out.

So burn calories and invigorate muscles by beachcombing, riding bikes, grass skiing, making snow angels, hiking, washing the car, playing Frisbee, chasing the dog around the yard, or even enjoying great sex.

  1. Take a Walk

Walking when the weather is nice is a super-easy way to keep fit. No sidewalks in your neighborhood? Try these tips for slipping in more steps:

  • Trade your power mower for a push version.

  • Park your car at the back of the lot.

  • Get out of the office building and enjoy walking meetings.

  • Sweep the drive or rake the leaves instead of using a leaf-blower.

  • Get off the bus a few stops earlier.

  • Hike the mall, being sure to hit all the levels.

  • Take the stairs every chance you get.

  • Sign up for charity walks.

  • Crank the music and get your heart rate up the next time you mop or vacuum.

It all adds up. If you walk twice a day for 10 minutes and try a few of these tips, you may find yourself with a low-impact, 30-minute workout easily tucked under your belt.

  1. Lighten the Foods You Love

One of the easiest ways to cut back without feeling denied is to switch to lower-calorie versions of the foods you crave. A pizza tastes just as good with reduced-fat cheese, and when you garnish low-fat ice cream with your favorite toppers, who notices those missing calories?

Fiber helps you feel satisfied longer, so while you lighten family favorites, you can easily amp up the fiber by adding a cup of whole wheat flour to your pizza dough or toss a handful of red bell peppers on the pie.

Don’t forget to lighten the drinks going with that meal. Try switching from high-calorie favorites to diet soda or light beer, or maybe add a spritz of seltzer to your wine.

  1. Because Hydration Helps

Down some water before a meal and you won’t feel so famished. Grab a low-cal drink in one hand and keep it there. Not only does it make it harder to graze the buffet, but you’ll also be less tempted to sip endless cocktails, too.

Finally, keeping your body refreshed with plenty of water may also help your workout.

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Want to eliminate belly fat (menghilangkan lemak perut) in just 10 days? Is it possible? Yes, definitely! You can easily get a flat tummy in 10 days. Using the correct deviations in the food, lifestyle as well as workout you can easily catch a flat tummy in 10 days. Therefore, today in this article we are discussing about some methods to get a flat tummy in 10 days.

Below, we have mentioned some methods which are useful to achieve the best ways to eliminate belly fat (menghilangkan lemak perut):

Day 1:

  • Avoid consumption of junk food and prefer nutrient full plus fiber rich diet such as fruits, poultry, vegetables, whole grains, lean beef, low-fat dairy products, nuts, beans, seeds etc.

  • Evade totally carbohydrate food for the chief day. Drink 10 to 12 glasses of water and 3 to 5 apple cider vinegar beverages to purify your system besides to eliminate the fat.

Day 2:

  • Eat boiled or uncooked vegetables or chicken soup to decrease tummy fat in each 2-3 hours. It helps to raise your metabolic rate and alleviate the blood sugar.

  • Uncertainty you have not ongoing exercising, begin with slight workouts similar to walking for 20 minutes.

Day 3:

  • Have an oatmeal for your breakfast as it devours 50 grams of carbohydrate.

  • In other meal, you can take protein, vegetables, fresh fruits, and yoghurt without oil.

  • Do breathing squat to discard the tummy fat.

Day 4:

  • Consume omelet by three egg white and spinach or vegetables into breakfast.

  • In snacks boiled chicken using cucumber or red pepper by turkey breast

  • Involve salads for lunch prepared from vegetables or chicken.

  • Perform crunches to assemble the fat around the gut.

Day 5:

  • This day take fruits and low fat milk along with 1 or 2 bananas. This provides the necessary carbohydrates for your body.

  • Consumption of salads or vegetable soups plays an effective role to fill your belly plus to acquire the entire nutrient source.

  • Drink amply of water in addition to add sit-ups to your workout system.

Day 6:

  • In breakfast you can eat tomatoes, green beans, twisted eggs prepared with one complete egg plus two egg whites.

  • Use of grilled chicken breast, fish as well as cod fillet, is a good option for your snack.

  • Remember to consume five portions of vegetables and fruits. Ensure entire workouts starting with hiking to sit ups.

Day 7:

  • Intake of grilled or simmered duck breast or chicken along with boiled spinach or meshed tomatoes are best for your breakfast.

  • In snack, eat Brazil nuts or steamed broccoli or watermelon seeds.

  • Altering the exercise offers a surprise to the body and raises the metabolic rate successfully triggering to drop fat from belly. Fix 30 minutes of aerobics workout.

Day 8:

  • Evade diet that involves fewer nutrients. In breakfast you can eat an omelet by means of the white of two eggs with whole wheat bread.

  • Carry on drinking 10 to 12 glasses of water then choose fit refreshments like, fruit through yoghurt dip, soy crisps etc.

  • Perform swimming not together from the consistent exercise rule.

Day 9:

  • This another time a vegetarian day. For all the day consume vegetables that are fewer in calories during the day.

  • This supports to wash your intestinal system of the fat accumulation. On this day, involve the greatest fibrous vegetables in your diet.

  • Raise walking for about 40 minutes.

Day 10:

  • The whole grains food substances as well as fruits are necessary for the breakfast. Carry on the low fat, soups and high fiber snacks while required.

  • Effort to improve variety to your training by receiving a skipping rope or addition of leg tucks workout.

  • Sustain with the low carb and low sugar diet to create the results last continually.

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A big tummy is embarrassing and disgusting to both men and women. Furthermore, belly fat can be dangerous and risky for human health. In fact, studies have shown that cardiovascular diseases, diabetes, and cancer are directly related to people with belly fat. Also, belly fat can lower self-esteem and cause low morale.

However, there are proven ways to eliminate belly fat (menghilangkan lemak perut).

  1. Consume More Proteins

Proteins are the most essential macronutrients in the human body. This is because they play a huge role in muscle

recovery and losing weight. Therefore, if losing weight is your dream, then consuming more proteins in your diet is the way to go. Studies have proved that eating more proteins in a day, reduces belly fat in the long term. Good sources of proteins include eggs, lean meat, fish, milk, and nuts.

  1. Reduce Carbs Intake

Carbohydrates usually increase body weight, when taken in plenty. Cutting on carbs make your appetite go down hence lose weight. Consuming a diet low in carbs will reduce the body’s water weight, giving you instant results. Remember your body still requires carbs for energy, so don’t overindulge by cutting them completely from your diet.

  1. Exercise More

Exercise is essential for a variety of reasons. People, who exercise daily or a few days a week, live a healthy life. Actually, there are some exercises specifically meant for the abdominal region. Such exercises include sit-ups, planks, leg raises, and squats. These exercises can be done at home or in the gym. Other aerobic exercises like swimming and walking are effective as well.

  1. Tracking Everything You Eat

The common mistake most people make when trying to eliminate belly fat (menghilangkan lemak perut) is not tracking everything they eat. Taking note of what you eat is important. It will help you know the number of calories you have lost in a day. Diet is the main agenda when it comes to losing weight, so tracking your meals should come first.

Conclusion

Losing belly fat is not complicated. It only takes discipline and dedication to meet your goals. Just because your doctor told you to lose those extra pounds don’t mean you have to kill yourself in the gym. No! All you have to do is take everything slow, and then you will find yourself looking awesome in the mirror.

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