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Does Okinawa Flat Belly Tonic Really Work ? A Complete Review

Striking a balance between effectiveness and ease-of-use has always been a priority of supplement manufacturers and reviewers alike. No one wants to have to choke down terrible-tasting supplements once daily in order to obtain the health benefits they’ve been promised. At the same time, there’s little public interest in ineffective supplements that taste good but provide little when it comes to measurable benefits to wellness. The most successful supplements in our minds are those that combine a simple and easy-to-digest formula with a litany of effective ingredients.

The Okinawa Flat Belly Tonic is being offered as the ideal convergence of convenience with efficiency. The formula is apparently packed with “powerful antioxidants,” and it comes with a delicious taste. The concept has been around for generations, and the Flat Belly Tonic website makes no attempt to hide this fact. Just mix the supplement in with water and enjoy in the morning. Sounds simple, right? The bulk of our work today involved a deep-dive into the research behind key ingredients used in this weight loss supplement.

The Okinawa Flat Belly Tonic website claims that its leading supplement can help users to obtain “metabolic support,” as well as lower levels of inflammation and healthier energy levels throughout the day. These are some lofty claims; improvements to both energy and inflammation could be life-changing for some of our readers. This is why we took great care to carefully vet all of the health-related claims on the official product website for this supplement.

It’s important to realize that you should never expect a supplement to do all the work for you. Losing weight is a simple matter; burning more calories than you consume will mean that you lose weight. However, the metabolism is an underlying influencer of how much weight you’ll likely lose during your routine. Additionally, inflammation can make it harder to exercise consistently, while low energy levels can similarly ruin the exercise experience for consumers. By addressing both of these massive barriers, solutions like the Okinawa Flat Belly Tonic have the capacity to change the course of any weight loss routine.

Continue reading our review to learn the most important consumer facts about the Okinawa Flat Belly Tonic.

What is Okinawa Flat Belly Tonic?

The Okinawa Flat Belly Tonic is based on a formula inspired by ancient Japan’s Okinawa region. It’s a known fact that the Okinawa region didn’t have a single obese person in the entirety of the place. Their fit body and robust immune system resulted in the longest life expectancy in the region. Over the years, it was observed that the ingredients they used in their daily meals were passed down to them by their ancestors and were the reason behind their fit and slim body.

One of the prime causes of obesity and fat retention is when the C Reactive Protein (CRP) disturbs the ordinary functioning of the mitochondria inside the body and deactivates it, the entire process is also responsible for low metabolic activity. Without an active metabolism, the body loses its efficiency of burning fat and calories at its most optimum levels. Some studies have also shown that many people have toxic molecules in their bodies, and due to increased weight, it is difficult to flush them out of the system.

According to the official website, Okinawa Flat Belly Tonic is a unique blend of berries and foods that creates a chain reaction within the body after food consumption. The formula used in this weight loss supplement may help the body to start expelling the CRP, which in return gives your body a natural fat-burning capability, and it also may help boost metabolism. The entire process is designed in a way that helps users lose weight rapidly, even while resting.

Okinawa Flat Belly Tonic’s official website has claimed that the supplement is safe for all and does not require any strict diets or exercise regimen.

Why Do You Want Okinawa Flat Belly Tonic?

Okinawa Flat Belly Tonic is formulated with 100% natural ingredients that could help individuals eliminate excessive weight. Flat Belly Tonic comes in the form of a powder; hence it can be consumed easily with water or any protein shake. This weight loss supplement starts working from the root cause, and it directly attacks the excessive fat build-ups that result in quick weight loss.

The main reason behind the success of Okinawa Flat Belly Tonic is its ingredients. Here is a list of main ingredients that makes Okinawa Flat Belly Tonic an effective solution for weight loss.

Ingredients of Okinawa Flat Belly Tonic

Okinawa Flat Belly Tonic claims the tonic is 100% organic, natural, and GMO-free. Including a variety of herbs, plants, and berries, which makes the tonic vegetarian. We have classified ingredients based on their main metabolic properties and antioxidant ingredients.

The first section contains central metabolic ingredients to help boost the base metabolic rate to burn fat. These ingredients are:

Piperine: It is found mainly in black and long pepper and is known for its ability to burn fat in the body and eliminates fat storage.

EGCG: this is a plant extract found in green and white tea. Epigallocatechin gallate (EGCG) is famous for reducing inflammation in the body, and it also prevents brain and heart diseases.

Hibiscus Sabdariffa: this ingredient is beneficial for controlling blood sugar levels, helps in weight management, maintains liver health, and improves fat loss.

Inulin: It is a type of fiber found in many vegetables such as wheat, onions, leaks, and asparagus. Inulin is very useful in weight loss and improves the digestive system of the body.

The other ingredients are antioxidants that are a rich source of vitamins and minerals, therefore promoting a healthy body.

Mulberry: It helps in controlling blood sugar levels and cholesterol in the body. Mulberry contains a fair amount of Rutin compound, which helps improve the body’s fat-burning capabilities.

Aronia Berry: It is famous for its rich source of antioxidants. Its properties help strengthen your immune system, boost energy, and add to your general dietary fiber requirement.

Momordica Charantia: This ingredient is found in the tropical region and is extracted from the tropical vines. It is known for reducing the amount of belly fat and also controls blood sugar levels.

Acai Berry: This ingredient is commonly used in various smoothie bowls. This berry helps maintain cholesterol levels and reduces the amount of fat absorbed after food consumption.

Okinawa Flat Belly Tonic- Its Pros & Cons

Pros

The ingredient of the product may produce fat-burning hormones.

The product is 100% natural and safe and has no side effects.

It powerfully destroys fat cells.

No need for a personal trainer or dietician to guide you.

One hundred percent money-back guarantee if the product does not work.

It tastes delicious, and you will feel refreshed as soon as you drink it.

Available at a reasonable price.

Cons

Not available offline (Only available through the official website)

The website has stated that this tonic should not be used during the pregnancy period. It may be harmful to the baby.

What Comes With Your Flat Belly Tonic Purchase?

The Okinawa Flat Belly Tonic is not just a weight loss supplement powder with a fat burning recipe and proven ingredients. It also comes with all kinds of actionable, applicable guides that one can seamlessly integrate into their current lifestyle and start replacing the good with the bad naturally. Here is what the Okinawa Flat Belly Tonic system has to offer today:

21 Day Flat Belly Manual

The 21 Day Flat Belly Manuel is a digital guide that shares a 3-week belly fat burning system. This 46-page digital guide covers essential dieting tips that could support your weight loss mission. This digital guide explains how intermittent fasting aids weight loss, for example, and how stress induces weight gain.

Okinawa Flat Belly Tonic Drinks

Okinawa Flat Belly Tonic Drinks is a recipe digital guide that offers smoothies to lessen C-reactive protein (CRP), associated with weight gain. Similar to the Flat Belly Tonic supplement, these smoothies are able to assist with weight loss by targeting the CRP levels. The 36-page digital guide features recipes for products like Zen Berry Tea (frozen berries and rooibos tea with honey) and a Wake-Up Smoothie (frozen berries with chia seeds, honey, tofu, almond milk, and a banana).

Quick Start Nutrition Plan

The Okinawa Flat Belly Tonic Quick Start Nutrition Plan is a digital guide explaining the Okinawa Flat Belly Tonic program’s central tenets. Beneath the ‘foods that change everything’ section of the digital manual, readers will recognize the importance of eating eggs, beef, chicken, fish, olive oil, quinoa, sweet potatoes, coconut oil, and black beans foods. Overall, the 21-page digital guide emphasizes the necessary guidance you can find on weight loss health blogs online.

100 Fat Burning Recipes

100 Fat Burning Recipes is a weight loss digital guide full of 126-pages teaching different recipes. The digital manual features delicious options like Vegetarian Lasagna, Fire-Roasted Bacon Meatloaf, and Jalapeno Dijon Grilled Chicken, among other possibilities. All recipes are aligned with Okinawa Flat Belly Tonic dietary beliefs.

Energy Boosting Smoothies

The Energy Boosting Smoothies digital guide explains more smoothie recipes to enhance your energy while heeding the Okinawa Flat Belly Tonic program. The smoothies are similar to the CRP-targeting smoothies in Okinawa Flat Belly Tonic Drinks. Great smoothies include Green Protein Smoothie (with Greek yogurt, almond milk, cucumber, spirulina, peaches, spinach, and parsley) and the Pumpkin Oat Seed Smoothie (with oats, almond milk, yogurt, chia seeds, hemp seeds, pumpkin seeds, and more). The 25-page digital guide contains 20 perfect smoothies.

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Okinawa Flat Belly Tonic Pricing

Okinawa Flat Belly Tonic costs between $50 to $70 per bottle, depending on how many bottles you purchase.

Each Flat Belly Tonic bottle contains 30 servings (30 scoops), good for a 30 day supply of the tonic.

Here’s how pricing breaks down:

1 Bottle: $69 + $9.95 Shipping

3 Bottles: $177 + Free Shipping

6 Bottles: $294 + Free Shipping

Find the Best Savings on the Okinawa Flat Belly Tonic directly on the official website!

How to Avoid Flat Belly Tonic Scams?

There have been new updates regarding the cautious nature all consumers must take when purchasing real, authentic Flat Belly Tonic powder. Due to all the fake Okinawa Flat Belly Tonic powders and impostors posing as the Japanese-based weight loss drink recipe, the creators of this unique formula have eliminated all available marketplaces and retail platforms by simply only making the product available at the official website.

The formulators of the Okinawa-inspired Flat Belly Tonic drink recipe realized the popularity their weight loss formula since the initial release back in October 2020, and wanted to ensure that all customers have the money back guarantee policy in place and protect all users with fully verified and tested ingredients. Avoid any Amazon.com Okinawa Flat Belly Tonic listing as well as any on Ebay.com or other third party retailers as they are all to be considered fraudulent and cheap counterfeits. Let’s cover the last remaining details before wrapping up this detailed review, but do everything necessary to avoid these shocking scam complaints from users obtaining fake Okinawa Flat Belly Tonic weight loss powder.

Final Verdict

Among the many scam weight loss supplements available in the market, it is challenging to select a legit one. Many are formulated with chemical and harmful additives that may cause adverse effects on your body rather than help you with weight loss. Hence it is essential to research well before investing in any such health supplements.

Many users have reviewed Okinawa Flat Belly Tonic as an effective and powerful weight loss supplement. The reason behind the tonic’s success is that it is an all-natural product, and it’s 100% safe to consume as it has no side effects. You can visit its official website to find all the information regarding the product’s ingredients and uses. There are customer testimonials also available to be double sure regarding the tonic’s legitimacy.

Another fact is that Okinawa Flat Belly Tonic comes with a 60 Days money-back guarantee, and you can get your money back if you are not satisfied with it.

Prices for this supplement are nothing extreme, which is certainly a positive. Additionally, the ingredients used in the Flat Belly Tonic are backed by at least some scientific research. The triple-threat approach to weight loss is also impressive; this supplement claims to help decrease inflammation, increase energy levels, and supercharge the metabolism. Some supplements only choose to target one aspect of weight loss, but this particular formula is a great way to target all three.

Some evidence absolutely supports these benefits of the Okinawa Flat Belly Tonic. The core ingredients of this supplement are backed by science within the alternative medical field, and it is likely that some consumers will see notable benefits after just a few weeks of consistent use. The money-back guarantee also provides a unique way for people to try the supplement with little or no risk.

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HOW MUCH PROTEIN SHOULD YOU EAT TO LOSE WEIGHT?

Decades of scientific research on nutrition and weight loss has uncovered a few key pieces of information on what helps people successfully win the battle of the bulge.

First, we know that while exercise is important, a person’s healthy eating habits likely matters more for weight loss than the hours they spend in the gym.

Second, when it comes to dieting, there is no single best one for losing weight; many diets can work quite well as long as total calorie balance is accounted for.

Third, dietary protein is one of the key “levers” in a diet that increases the likelihood of someone’s ability to lose weight.

This article is going to cut through a lot of the noise surrounding protein and tell you how much protein you should be eating to lose weight and some of the things you should consider when planning your diet.

This article, along with our free weight loss course - The Science Behind Effective Weight Loss - will provide you with smart strategies for safe and effective weight loss.

HOW MUCH PROTEIN PER DAY TO LOSE WEIGHT?

If you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight (.73 and 1 grams per pound). Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound) if aiming for weight loss.

My practical recommendation to people is that if you carry a BMI of over 30 or a body fat percentage above 25-30% it makes more sense to base your protein recommendations off of your goal weight.

PROTEIN HELPS YOU FEEL FULL LONGER

One of the biggest things that impedes weight loss is hunger.

People are far less likely to stick with a nutrition or diet plan if they experience high levels of hunger.

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Protein is the most satiating of all the macronutrients. Several different lines of research have all pointed to the same thing: higher protein intakes tend to provide more satiety and less hunger.

For example, in one study, high protein snacks allowed people to go longer between eating and also caused them to eat less at subsequent meals.

Another study showed that including protein into a glass of water decreased hunger compared to water alone.

Depending on the source of protein, there does appear to be minor differences in the exact amount of satiety that protein provides, however these differences are minor and don’t really make a meaningful impact for most people.

PROTEIN PRESERVES LEAN BODY MASS

In addition, protein has another benefit on weight loss: it helps preserve lean body mass during periods of caloric restriction.

One study compared the effect of low protein intake (1.0 grams per kilogram per day) to high protein intake (2.3 g/kg per day) on lean body mass over a short term caloric deficit. On average, the low protein group lost about 1.6 kilograms (3.5 pounds) of muscle mass while the high protein group only lost 0.3 kg (0.66 pounds) of muscle mass.

Another similar study compared 0.8 g/kg per day against 1.6 g/kg per day and 2.4 g/kg per day and found that the two higher intakes (1.6 and 2.4 g/kg per day) spared more lean body mass than the 0.8 g/kg per day diet. They also found that there was no real benefit to 2.4 g/kg per day over 1.6 g/kg per day.

Currently, most evidence suggests that ~1.6 grams of protein per kilogram, or .73 grams of protein per pound is a recommended daily target for protein intake to spare lean body mass loss during periods of weight loss.

PROTEIN IS HARD TO STORE AS BODY FAT

During periods of weight loss, there are often times where more energy is consumed than expended. As such, minimizing how much of that excess energy (i.e. calories) is stored as fat is important.

The body processes the three different macronutrients (i.e. proteins, carbohydrates, and fats) in very different ways.

Leaving out a lot of jargon and mumbo jumbo, in order for protein to be stored as fat, it goes through a much different biochemical process than either carbohydrates or protein.

This process makes it much harder for protein to store as body fat.

One study found that protein is stored as body fat with roughly 66% efficiency, while carbohydrates store with 80% efficiency and fats store at 96% efficiency.

During weight loss, overeating protein results in much less stored body fat than overeating on carbohydrates or fat.

SUMMARY

Nutritional Guidelines suggest a daily intake of 1.6 and 2.2 grams of protein per kilogram, or .73 and 1 grams per pound to lose weight. Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound) if aiming for weight loss.

While many different diets can be successful for weight loss, the protein content of a diet is one of the important factors to consider when planning a diet. Protein has been shown to promote satiety, help maintain lean body mass, increase the thermic effect of food slightly, and can reduce how efficient the body is at storing extra calories as body fat.

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Soap's biggest transformations as Corrie's Jennie McAlpine shares weight loss

Coronation Street star Jennie McAlpine wowed fans recently when she revealed a new slimmed-down look.

The 37-year-old actress, who plays Fiz Brown on the ITV soap, revealed her weight-loss secrets after dropping three dress sizes.

"I don’t go in for all the diet plans and worrying yourself silly over how much you weigh," she told the Mirror.

"Ice cream is bad, salad is good – it’s not rocket science."

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The mum-of-two has grown up on screen over the years, with Coronation Street viewers watching the star since she first appeared on the long running show as a teenager in 2001.

Don’t forget to Follow for more stories.

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How to Lose Weight Faster, But Safely

Lose 5 pounds in one week! It's a trope we see everywhere. And while it’s possible that someone can lose that much in that time period, it really depends on your metabolism and loads of other factors unique to you, including physical activity and body composition.

Weight loss ultimately comes back to the concept of calories in, calories out: Eat less than you burn and you’ll lose weight. And while it’s possible to lose water weight quickly on a low-carb diet, I certainly wouldn’t advocate for it. The diet itself can trick you into thinking that this eating style is working �� when really, you might gain back what you lost as soon as you eat carbs again. That can feel incredibly dispiriting if you want results that last longer than a week.

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Based on my experience in nutrition counseling, most of us tend to snack on foods that aren’t nutrient-dense, but are high in calories. Major culprits often come in the form of refined grains like cereals, chips, crackers, and cookies but also calorie-packed drinks like juice and soda. Skipping sugary beverages is often the easiest way to lose weight faster. You don’t feel full from drinks, so swapping those out for sparkling water or unsweetened tea and coffee is the best place to start.

If you're looking to speed up weight loss, be mindful of the foods you eat that you don't choose for yourself. Think: food pushers at work or your kids’ leftovers. Noticing where your extra calories actually come from is another step to making better choices in the short and long term.

If you're still looking to lose weight, there are a few tips that hold true for almost all of us across the board — and they’re concepts that we can put into practice beginning right now.

1. Eat more vegetables, all of the time.

It’s that simple, I promise! If you think about making any meal mostly veggies (at least 50% of anything that you’re having), you’re on the right track to better health.

2. Build a better breakfast.

All meals are important, but breakfast is what helps you start your day on the right track. The best, heartiest breakfasts are ones that will fill you up, keep you satisfied, and stave off cravings later in the day. Aim to eat anywhere between 400 and 500 calories for your morning meal, and make sure you're including a source of lean protein plus filling fat (e.g., eggs, unsweetened Greek yogurt, nuts, or nut butters) and fiber (veggies, fruit, or 100% whole grains). Starting your day with a blood sugar-stabilizing blend of nutrients will help you slim down.

3. Drink more coffee.

Start your day with a cup of joe. Caffeine is a natural diuretic, which can reduce bloating, and an excellent source of antioxidants, which protect your cells from damage. You can have up to 400 mg — about a venti Starbucks coffee — daily, according to the Dietary Guidelines for Americans.

Not much of a coffee drinker? Tea is also a natural diuretic, and types of herbal tea such as dandelion or fennel root can also lend a hand. In fact: When a recent study compared the metabolic effect of green tea (in extract) with that of a placebo, researchers found that the green-tea drinkers burned about 70 additional calories in a 24-hour period.

4. Skip sugary beverages.

We just don't feel full by liquid calories in quite the same way as we do real food. Drinking a juice or caramel coffee drink just isn't as satisfying as eating a bowl of veggie- and protein-packed stir-fry. So monitor your intake of juice, soda, sweetened coffee and tea, and alcoholic beverages. If you consume each of those beverages during the day, you'll have taken in at least 800 extra calories by nighttime — and you'll still be hungry. (Incidentally, alcohol may suppress the metabolism of fat, making it tougher for you to burn those calories.)

5. Buy a set of 5-pound weights.

Strength training builds lean muscle tissue, which burns more calories — at work or at rest — 24 hours a day, seven days a week. The more lean muscle you have, the faster you'll slim down.

How do you start strength training? Try some push-ups or a few squats or lunges. Use your free weights to perform simple bicep curls or tricep extensions right in your home or office. Mix in some new ab, arm, back, and leg moves if you like. Strength training just three to four times per week can lead to rapid improvement in not only weight loss, but also range of motion, stability, and posture.

6. Eat spicy foods — seriously!

It can actually help you cut back on calories. That's because capsaicin, a compound found in jalapeño and cayenne peppers, may (slightly) increase your body's release of stress hormones such as adrenaline, which can speed up your ability to burn calories. What's more, eating hot peppers may help you eat more slowly and avoid overeating. You're more likely to stay more mindful of when you're full. Some great choices besides hot peppers: ginger and turmeric.

7. Go to bed earlier.

There's a ton of research that demonstrates getting less than the desired amount — about seven hours — of sleep per night can slow down your metabolism. Plus, when you're awake for longer, you're naturally more likely to snack on midnight munchies. So don't skimp on your ZZZ's, and you'll be rewarded with an extra edge when it comes to losing weight.

8. Keep a food journal.

People who log everything they eat — especially those who log while they're eating — are more likely to lose weight and keep it off for the long haul, studies consistently indicate. The habit also takes less than 15 minutes per day on average when you do it regularly, according to a 2019 study published in Obesity.

Start tracking on an app like MyFitnessPal or use a regular notebook. It'll help you stay accountable for what you've eaten. Plus, you can easily identify areas that could use a little improvement when it's written out in front of you.

9. Take a walk!

Exercising at any time is good for you, but evening activity may be particularly beneficial because many people's metabolism slows down toward the end of the

day. Thirty minutes of aerobic activity before dinner increases your metabolic rate and may keep it elevated for another two or three hours, even after you've stopped moving. Plus, it'll help you relax post-meal so you won't be tempted by stress-induced grazing that can rack up calories.

10. Resist the urge to skip a meal.

Skipping meals will not make you lose weight faster. If a hectic day makes a sit-down meal impossible, stash a piece of fruit and pack of nut butter in your car or purse and keep snacks in your desk drawer — anything that will keep you from going hungry! Going long periods of time without food does double-duty harm on our healthy eating efforts by both slowing down your metabolism, and priming you for a binge later in the day. (Think: You've skipped breakfast and lunch, so you're ready to take down a whole turkey by dinner!) Make it your mission to eat three meals and two snacks every day, and don't wait longer than three to four hours without eating. Set a "snack alarm" on your phone if needed.

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6 Simple Ways to Lose Belly Fat, Based on Science

Losing abdominal fat, or belly fat, is a common weight loss goal.

Abdominal fat is a particularly harmful type. Research suggests strong links with diseases like type 2 diabetes and heart disease.

For this reason, losing this fat can have significant benefits for your health and well-being.

You can measure your abdominal fat by measuring the circumference around your waist with a tape measure. Measures of above 40 inches (102 cm) in men and 35 inches (88 cm) in women are known as abdominal obesity.

Certain weight loss strategies can target the fat in the belly area more than other areas of the body.

Here are 6 evidence-based ways to lose belly fat.

1. Avoid sugar and sugar-sweetened drinks

Foods with added sugars are bad for your health. Eating a lot of these types of food can cause weight gain.

Studies show that added sugar has uniquely harmful effects on metabolic health.

Numerous studies have indicated that excess sugar, mostly due to the large amounts of fructose, can lead to fat building up around your abdomen and liver.

Sugar is half glucose and half fructose. When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat.

Some believe that this is the main process behind sugar’s harmful effects on health. It increases abdominal fat and liver fat, which leads to insulin resistance and various metabolic problems.

Liquid sugar is worse in this regard. The brain doesn’t seem to register liquid calories in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories.

A study observed that children were 60% more likely to develop obesity with each additional daily serving of sugar-sweetened beverages.

Try minimizing the amount of sugar in your diet and consider completely eliminating sugary drinks. This includes sugar-sweetened beverages, sugary sodas, fruit juices, and various high sugar sports drinks.

Read the labels to make sure products do not contain refined sugars. Even foods marketed as health foods can contain significant amounts of sugar.

Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.

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2. Eat more protein

Protein may be the most important macronutrient for weight loss.

Research shows it can reduce cravings by 60%, boost metabolism by 80–100 calories per day, and help you eat up to 441 fewer calories per day.

If weight loss is your goal, adding protein may be the single most effective change you can make to your diet.

Not only can protein help you to lose weight, but it may also help you to avoid regaining weight.

Protein may be particularly effective in reducing abdominal fat. One study showed that people who ate more and better protein had much less abdominal fat.

Another study indicated that protein was linked to a significantly reduced chance of abdominal fat gain over 5 years in women.

This study also linked refined carbs and oils to more abdominal fat and linked fruit and vegetables to reduced fat.

Many of the studies observing that protein helps with weight loss had people getting 25–30% of their calories from protein. Therefore, this may be a good range to try.

Try increasing your intake of high protein foods such as whole eggs, fish, legumes, nuts, meat, and dairy products. These are the best protein sources for your diet.

If you struggle with getting enough protein in your diet, a quality protein supplement – like whey protein — is a healthy and convenient way to boost your total intake. You can find plenty of protein powder options online.

3. Eat fewer carbohydrates

Eating fewer carbs is a very effective way to lose fat.

This is supported by numerous studies. When people cut carbs, their appetite goes down and they lose weight.

More than 20 randomized controlled studies have now shown that low carb diets sometimes lead to 2–3 times more weight loss than low fat diets.

This is true even when those in the low carb groups are allowed to eat as much as they want, while those in the low fat groups are calorie restricted.

Low carb diets also lead to quick reductions in water weight, which gives people fast results. People often see a difference on the scale within 1–2 days.

Studies comparing low carb and low fat diets indicate that low carb eating specifically reduces fat in the abdomen and around the organs and liver.

This means that some of the fat lost on a low carb diet is harmful abdominal fat.

Just avoiding the refined carbs — like sugar, candy, and white bread — should be sufficient, especially if you keep your protein intake high.

If the goal is to lose weight fast, some people reduce their carb intake to 50 grams per day. This puts your body into ketosis, a state in which your body starts burning fats as its main fuel and appetite is reduced.

Low carb diets have many other health benefits besides just weight loss. For example, they can significantly improve health in people with type 2 diabetics.

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4. Eat fiber-rich foods

Dietary fiber is mostly indigestible plant matter.

Eating plenty of fiber can help with weight loss. However, the type of fiber is important.

It appears that mostly the soluble and viscous fibers have an effect on your weight. These are fibers that bind water and form a thick gel that “sits” in your gut.

This gel can dramatically slow the movement of food through your digestive system. It can also slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite.

One review study found that an additional 14 grams of fiber per day were linked to a 10% decrease in calorie intake and weight loss of around 4.5 pounds (2 kg) over 4 months.

One 5-year study reported that eating 10 grams of soluble fiber per day was linked to a 3.7% reduction in the amount of fat in the abdominal cavity.

This implies that soluble fiber may be particularly effective at reducing harmful belly fat.

The best way to get more fiber is to eat a lot of plant foods, including vegetables and fruit. Legumes are also a good source, as well as some cereals, such as whole oats.

You can also try taking a fiber supplement like glucomannan. This is one of the most viscous dietary fibers, and studies suggest it can help with weight loss.

It’s important to talk to your healthcare provider before introducing this or any supplement to your dietary regimen.

5. Exercise regularly

Exercise is among the best things you can do to increase your chances of living a long, healthy life and avoiding disease.

Helping to reduce abdominal fat is among the amazing health benefits of exercise.

This doesn’t mean doing abdominal exercises, as spot reduction — losing fat in one spot — is not possible. In one study, 6 weeks of training just the abdominal muscles had no measurable effect on waist circumference or the amount of fat in the abdominal cavity.

Weight training and cardiovascular exercise will reduce fat across the body.

Aerobic exercise — like walking, running, and swimming — can allow major reductions in abdominal fat.

Another study found that exercise completely prevented people from regaining abdominal fat after weight loss, implying that exercise is particularly important during weight maintenance.

Exercise also leads to reduced inflammation, lower blood sugar levels, and improvements in other metabolic problems associated with excess abdominal fat.

6. Track your food intake

Most people know that what you eat is important, but many don’t know specifically what they’re eating.

A person might think they’re eating a high protein or low carb diet, but without keeping track, it’s easy to overestimate or underestimate food intake.

Tracking food intake doesn’t mean you need to weigh and measure everything you eat. Tracking intake every now and then for a few days in a row can help you realize the most important areas for change.

Planning ahead can help you achieve specific goals, such as boosting your protein intake to 25–30% of calories or cutting down on unhealthy carbs.

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The bottom line

Abdominal fat, or belly fat, is linked to an increased risk of certain diseases.

Most people can reduce their abdominal fat through taking on key lifestyle changes, such as eating a healthy diet packed with lean protein, vegetables and fruit, and legumes, and exercising regularly.