The # 1 Best Abdominal Fat Supplement, Says Dietitian – Eat That, Not So – Lose 20 pounds in a month diet plan

One of the most stubborn places to lose weight is in the abdomen. You may notice that the pounds just don’t want to fall off around the belly, no matter what you try.

“We store fat all over the body, yet people quickly notice changes in abdominal fat and tend to focus on targeted fat loss in this area,” he says. Brittany Michels, MS, RDN, LDN, dietitian nutritionist registered with The Vitamin Shoppe. “Unfortunately, research into targeted fat loss is not promising; however, exercise and eating habits can reduce body fat in general, including the abdominal area. ”

While diet and lifestyle changes are the way to go when it comes to losing belly fat, supplementation can also help. And according to Michels, The only supplement you should add to help you achieve your belly fat loss goals is green tea extract..

Read on for more on how to eat healthy, don’t miss out on eating habits to lose belly fat as you get older, dietitians say.

Matcha powder in a white bowl

“Green tea contains both caffeine and flavonoid epigallocatechin gallate (EGCG), which helps speed up metabolism and triggers the breakdown of fat molecules,” she says.

She notes that studies confirm that moderate consumption of green tea can reduce waist circumference, abdominal fat and total body fat mass.

IN CONNECTION WITH: What happens to your body when you drink green tea for weight loss

“If you’re not a fan of drinking the recommended 3+ cups of green tea daily to support fat loss, consider green tea capsule extract,” she says. “The concentration of EGCG in a supplement with green tea extract is what is most important for the loss of abdominal fat.”

(Michels suggests Vitamin Shoppe triple-strength green tea extract capsules.)

Of course, no supplement will help you lose belly fat on your own. By adding healthy eating habits, exercise and green tea, you are about to see the results you want.

Person who measures his waste line

Although it may take more effort and trial and error to get rid of belly fat, there are many changes in diet and lifestyle that you should make. These include:

Say no to soda, stop drinking sugar

“Studies suggest that added sugar can lead to fat buildup around the abdomen and liver,” says Michels. “Sugar provides empty calories that digest quickly and increase blood sugar. It triggers a metabolic response that increases and lowers your blood sugar, leaving you feeling hungry sooner. If not used for immediate energy, sugar can be stored as fat. “

To reduce your added sugar intake, she suggests that you evaluate your current added sugar intake by reading food labels and gradually reduce the number you get by a few grams each week until your goal is reached.

Surprisingly high-sugar foods include yogurt, dressing, sauces (such as grill, ketchup, spaghetti sauce), granola, breakfast cereal and cereal bars, flavored coffee, pre-prepared soup, biscuits, juice fruit and fruit preserves. ” she says.

According to Michels, the biggest ways to reduce added sugar include changing sugary drinks with less or no added sugar options and changing candies, cookies and sugary candies with fresh, chopped fruit. vegetables or any source of lean protein (such as a protein shake, hard boiled egg, uncooked beef).

oatmeal with blueberries, bananas and chia seeds

“Soluble fiber is found in plant foods and has a gel-like consistency that slows down digestion, improves satiety and helps manage blood sugar,” says Michels. “The average American diet is very processed and low in fiber.”

A five-year study found that Consumption of 10 grams of soluble fiber per day reduced abdominal fat by 3.7%.

To increase your soluble fiber intake, Michels suggests that you first evaluate your current soluble fiber intake and gradually increase it to at least 10 grams per day.

“Soluble fiber foods include oatmeal, flax, beans, carrots, green beans, broccoli, navel oranges, avocado, grapefruit, strawberries,” she says.

“Those who can’t reach this minimum fiber goal from whole foods alone would benefit the most from a soluble fiber supplement.” (She suggests Vitamin Shoppe Glucomannan Capsules.)

lifting weights

Incorporating weight training and cardiovascular exercise are two of the most effective healthy habits for reducing abdominal fat.

“These activities have been shown to reduce the risk of chronic disease and help manage weight,” says Michels. “Exercise also helps manage blood sugar and reduce stress, both of which are associated with abdominal fat when out of control.”

According to the U.S. Department of Health and Human Services Physical Activity Guidelines for Americans, you should watch a minimum of (1) 150 minutes of moderate-intensity cardiovascular exercise per week and (2) 2 weekly strength training sessions, each exercising of 5 major muscle groups (chest, back, arms, shoulders, abs) with at least 1 set for 8-12 reps.

“Those who schedule and write down their workouts on the calendar are more likely to stick to them,” says Michels. “If you don’t have 30 minutes at a time, consider dividing the activity into three 10-minute sessions throughout the day.”

For more, don’t miss these secret exercise tricks to quickly shed belly fat, says the coach.

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