Lose Belly Fat Fast.

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Stomach fat is stubborn.

Unfortunately, excess stomach fat is alsoa serious health risk.

People who carry their weight in their midsectionhave an increased risk of diabetes, heart disease, fatty liver, and metabolic syndrome.

Luckily, a few simple habits can help reducethat stubborn stomach fat.

Check out these 10 tiny changes to lose stomachfat fast.

Little changes can have a big impact on yourhealth and midsection! 1.

Drink more water.

You might be dehydrated and not even knowit.

It’s easy to mistake thirst for hunger,so next time you feel peckish, drink a glass of water, wait a few minutes, and see if yourhunger subsides.

Additionally, drinking more water will helpyour skin and your energy level as well as your waistline.

2.

Get enough sleep.

Studies have shown that people who get therecommended amount of sleep are less likely to be overweight.

Getting to bed early stops you from reachingfor a late-night snack, and can provide you with enough energy for a morning workout.

3.

Pick up those weights.

Cardio does help burn fat, but it’s muchmore effective when combined with weight training.

Weight training helps speed up your metabolism,as well as build lean muscle.

It even has other benefits, including maintainingbone mass and improving balance.

4.

Avoid soda.

You probably know that sugar is a major culpritwhen it comes to weight gain.

If you’re not sure how to start detoxingfrom sugar, start by cutting soda and other sugary drinks from your diet.

Replace soda with water, seltzer, or tea tohydrate and cut down on empty calories.

5.

Plan ahead.

Cooking your own meals is the best way toavoid extra sugar, salt, fat, and calories.

When you prepare food in your own home, youknow exactly what you’re eating.

Sit down and plan a week’s worth of mealsand snacks before you go grocery shopping.

Prepare as much as possible over the weekend,so that when hunger strikes, you have healthy foods ready to eat.

6.

Snack away.

Eating healthy snacks can stop you from overeatingduring meals.

It also keeps your metabolism from slowingdown, and provides your body with the energy it needs to exercise and build muscle.

7.

Eat slowly.

Take your time when you eat.

Whenever possible, sit down with your family,roommate, or friends for a meal.

You’ll enjoy your food and eat more slowly,which usually means you’ll eat less overall.

8.

Fat is your friend.

Healthy fats can help you lose weight andlower your LDL (bad) cholesterol.

Add avocados, almonds, olive oil, walnuts,coconut oil, and fatty fish to your diet.

9.

Spice up your life.

Spices have tons of health benefits.

They are loaded with fiber, vitamin C, antioxidants,and anti-inflammatory properties, all of which help with fat loss.

10.

Meditate.

Stomach fat can be a result of stress, sotry to set aside five minutes every day to meditate.

Focus on your breath, and you’ll feel calm,focused, and energized.

You are watching: Lose Belly Fat Fast.

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How to Lose Weight Without Exercise or DietingFast.

By LifeBuzzFeed.

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Sticking to a conventional diet and exerciseplan can be difficult.

However, there are several proven tips thatcan help you “mindlessly” eat fewer calories.

These are effective ways to reduce your weight,as well as to prevent weight gain in the future.

Here are 11 ways to lose weight without dietor exercise.

All of them are based on science.

1.

Chew Thoroughly and Slow Down Your brain needs time to process that you’vehad enough to eat.

Chewing your food better makes you eat moreslowly, which is associated with decreased food intake, increased fullness and smallerportions.

How quickly you finish your meals may alsoaffect your weight.

A recent review of 23 observational studiesreported that faster eaters are more likely to gain weight, compared to slower eaters.

Fast eaters are also much more likely to beobese.

To get into the habit of eating more slowly,it may help to count how many times you chew each bite.

Bottom Line: Eating your food slowly can helpyou feel more full with fewer calories.

It is an easy way to lose weight and preventweight gain.

2.

Use Smaller Plates For Unhealthy Foods The typical food plate is larger today thanit was a few decades ago.

This is unfortunate, since using a smallerplate may help you eat less by making portions look larger.

At the same time, a bigger plate can makea serving look smaller, causing you to add more food.

You can use this to your advantage by servinghealthy food on bigger plates and less healthy food on smaller plates.

Bottom Line: Smaller plates can trick yourbrain into thinking you’re eating more than you actually are.

Therefore, it’s smart to consume unhealthyfoods from smaller plates, causing you to eat less.

3.

Eat Plenty of Protein Protein has powerful effects on appetite.

It can increase the feeling of fullness, reducehunger and help you eat fewer calories.

This may be because protein affects severalhormones that play a role in hunger and fullness, including ghrelin and GLP-1.

One study found that increasing protein intakefrom 15% to 30% of calories helped participants eat 441 fewer calories per day and lose 11pounds in 12 weeks, without intentionally restricting anything.

If you currently eat a grain-based breakfast,then you may want to consider switching to a protein-rich option, such as eggs.

In one study, overweight or obese women whohad eggs for breakfast ate fewer calories at lunch compared to those who ate a grain-basedbreakfast.

What’s more, they ended up eating fewercalories for the rest of the day and during the next 36 hours.

Some examples of protein-rich foods includechicken breasts, fish, Greek yogurt, lentils, quinoa and almonds.

Bottom Line: Adding protein to your diet hasbeen shown to cause “automatic” weight loss, without exercise or conscious calorierestriction.

4.

Store Unhealthy Foods Out of Sight Storing unhealthy foods where you can seethem may increase hunger and cravings, causing you to eat more.

This is also linked to weight gain.

One recent study found that if high-caloriefoods are more visible in the house, the residents are more likely to weigh more, compared topeople who keep only a bowl of fruit visible.

Store unhealthy foods out of sight, such asin closets or cupboards, so that they are less likely to catch your eye when you’rehungry.

On the other hand, keep healthy foods visibleon your counter tops and place them front and center in your fridge.

Bottom Line: If you keep unhealthy foods onyour counter, you are more likely to have an unplanned snack.

This is also linked to increased weight andobesity.

It’s better to keep healthy foods, likefruits, visible.

5.

Eat Fiber-Rich Foods Eating fiber-rich foods may increase satiety,helping you feel fuller for longer.

Studies also indicate that a special kindof fiber, called viscous fiber, is particularly helpful for weight loss.

It increases fullness and reduces food intake.

Viscous fiber forms a gel when it comes incontact with water.

This gel increases the time it takes to absorbnutrients and slows down the emptying of the stomach.

Viscous fiber is only found in plant foods.

Examples include beans, oat cereals, Brusselssprouts, asparagus, oranges and flax seeds.

A weight loss supplement called glucomannanis also very high in viscous fiber.

Bottom Line: Viscous fiber is particularlyhelpful in reducing appetite and food intake.

This fiber forms gel that slows down digestion.

6.

Drink Water Regularly Drinking water can help you eat less and loseweight, especially if you drink it before a meal.

One study in adults found that drinking halfa liter (17 oz) of water, about half an hour before meals, reduced hunger and helped themeat fewer calories.

Participants who drank water before a meallost 44% more weight over a 12-week period, compared to those who did not.

If you replace calorie-loaded drinks — suchas soda or juice — with water, you may experience an even greater effect.

Bottom Line: Drinking water before meals mayhelp you eat fewer calories.

Replacing a sugary drink with water is particularlybeneficial.

7.

Serve Yourself Smaller Portions Portion sizes have increased during the lastfew decades, especially at restaurants.

Larger portions encourage people to eat more,and have been linked to an increase in weight gain and obesity.

One study in adults found that doubling thesize of a dinner starter increased calorie intake by 30%.

Serving yourself just a little less mighthelp you eat significantly less food.

And you probably won’t even notice the difference.

Bottom Line: Larger portion sizes have beenlinked to the obesity epidemic, and may encourage both children and adults to eat more food.

8.

Eat Without Electronic Distractions Paying attention to what you eat may helpyou eat fewer calories.

People who eat while they’re watching TVor playing computer games may lose track of how much they have eaten.

This, in turn, can cause overeating.

One review article looked at the results of24 studies, finding that people who were distracted at a meal ate about 10% more in that sitting.

However, not paying attention during a mealactually has an even greater influence on your intake later in the day.

People who were distracted at a meal ate 25%more calories at later meals than people who were not distracted.

If you regularly consume meals watching TVor using your computer or smartphone, these extra calories can add up and have a massiveimpact on your weight in the long-term.

Bottom Line: People who eat while distractedare more likely to overeat.

Paying attention to your meals may help youeat less and lose weight.

9.

Sleep Well and Avoid Stress When it comes to health, sleep and stressare often neglected.

But in fact, both can have powerful effectson your appetite and weight.

A lack of sleep may disrupt the appetite-regulatinghormones leptin and ghrelin.

Another hormone, called cortisol, becomeselevated when you’re stressed.

Having these hormones disrupted can increaseyour hunger and cravings for unhealthy food, leading to higher calorie intake.

What’s more, chronic sleep deprivation andstress may increase your risk of several diseases, including type 2 diabetes and obesity.

Bottom Line: Poor sleep and excess stressmay disrupt the levels of several important appetite-regulating hormones, causing youto eat more.

10.

Eliminate Sugary Drinks Added sugar may very well be the single worstingredient in the diet today.

Sugary beverages, like soda, have been associatedwith an increased risk of many Western diseases.

It’s very easy to take in massive amountsof excess calories from sugary drinks, because liquid calories don’t affect fullness likesolid food does.

Staying away from these beverages entirelycan provide enormous long-term health benefits.

However, note that you should not replacesoda with fruit juice, as it can be just as high in sugar.

Healthy beverages to drink instead includewater, coffee and green tea.

Bottom Line: Sugary drinks have been linkedto an increased risk of weight gain and many diseases.

The brain doesn’t register liquid calorieslike solid foods, making you eat more.

11.

Serve Unhealthy Food on Red Plates One weird trick is to use red plates to helpyou eat less.

At least, this seems to work with unhealthysnack foods.

One study reported that volunteers ate fewerpretzels from red plates, compared to white or blue plates.

The explanation may be that we associate thecolor red with stop signals and other man-made warnings.

Bottom Line: Red plates may help you eat lessunhealthy snack foods.

This may be because the color red triggersa stop reaction.

There are many simple lifestyle habits thatcan help you lose weight, some of which have nothing to do with conventional diet or exerciseplans.

You can use smaller plates, eat more slowly,drink water and avoid eating in front of the TV or computer.

Prioritizing foods rich in protein and viscousfiber may also help.

However, I wouldn’t try all these thingsat once.

Start to experiment with one tip for a while,and if that works well and is sustainable for you then try another one.

A few simple changes can have a massive impactover the long term.

You are watching: How to Lose Weight WithoutExercise or Dieting Fast.

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Com.

Please Like and Share this video to friendsand family to help people live healthy and prevent diseases.

And Subscribe our channel for more daily videos.

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