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How to Lose Belly Fat in 13 Simple Steps Belly fat isn't just about aesthetics—it’s closely linked to heart disease, type 2 diabetes, and other serious health issues. The good news? With commitment and the right steps, you can lose that stubborn belly fat. Here’s your 13-step action plan: 1. Set Realistic Goals Begin with a clear, achievable target. Losing 1–2 pounds per week is healthy and sustainable. Track your waist size, not just your weight. 2. Cut Out Sugary Foods and Drinks Sugar increases abdominal fat storage. Avoid soda, candy, and processed desserts. Even "healthy" fruit juices can be sugar bombs. 3. Eat More Protein Protein boosts metabolism, reduces cravings, and helps build lean muscle. Include lean meats, eggs, legumes, and Greek yogurt in your meals. 4. Reduce Refined Carbs Refined carbs like white bread, pasta, and pastries spike insulin and contribute to belly fat. Switch to whole grains, oats, and quinoa. 5. Load Up on Fiber Soluble fiber slows digestion, making you feel full longer. Great sources include avocados, legumes, chia seeds, and Brussels sprouts. 6. Drink More Water Hydration aids digestion and reduces bloating. Start your day with a glass of water, and aim for at least 8 glasses daily. 7. Do Cardio Regularly Aerobic exercises—like walking, jogging, or cycling—burn calories and reduce fat from all areas, including your belly. 8. Incorporate Strength Training Muscle burns more calories at rest. Lift weights or do bodyweight exercises 2–3 times a week to tone up and shed fat. 9. Sleep 7–9 Hours a Night Lack of sleep increases cortisol (stress hormone) and belly fat. Prioritize sleep like you would diet or exercise. 10. Limit Alcohol Alcohol can lead to weight gain, especially in the midsection. Cut back or opt for lighter choices like dry wine in moderation. 11. Reduce Stress Chronic stress spikes cortisol and fat storage. Try meditation, yoga, journaling, or a walk in nature to unwind. 12. Be Consistent There’s no magic bullet—consistency wins. Stick to your plan, even on days when motivation fades. 13. Track Your Progress Keep a journal or app to track food, exercise, and body measurements. Celebrate small victories—they lead to big results. #looseweight #nutrition #healthylifestyle #bellyfat #workout #motivation #doctor #howto #nutritiontips

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Watch * subscribe * like * comment * share **If you’re one who’s in the midst of grief or depression, please seek the aid of a licensed counselor. Even more than you need a Dietitian, you need a counselor. Don’t do this alone** GIVE AWAY TODAY, COURTESY OF JORDAN RICHMOND ::snicker:: a $10 Starbucks gift card. Everyone who shares this video on FB or tags a friend on Instagram by 1/21/16 is entered to win! GIVEAWAY WINNER from last week - DEBBIE ELKINS! Today we’re touching on the main culprit sabotaging your weight loss efforts as well as some other saboteurs you may have never thought of. Comment: After the first portion of this video, I need a hearty *here here* from you guilty parties out there! #confessionisgoodforthesoul More on topics discussed in this video: Common medication weight-loss antagonists are: Antipsychotic or schizophrenia meds Chlorpromazine (Thorazine) Thioridazine (Mellaril) Olanzapine (Zyprexa) Beta Blockers Antidepressants Amitriptyline (Elavil) Imipramine (Norpramin) Trazadone (Desyrel) Hormone Replacement Therapy Birth Control Pills Corticosteroids for Asthma/Lupus Anti epileptics for seizures Valproic Acid (Depakene or Depakote) Carbamazepine (Tegretol) **the names of these meds were found with simple google searches — not exhaustive — not conclusive — you should consult with your MD if you suspect a medication inhibiting your weight loss, only after a strict calorie restriction has been maintained for an extended period of time (and only you can tell if you’ve meticulously followed a calorie restricted diet ;)) many times med substitutions are warranted perhaps even discontinuation is in order** Common medical conditions that lead to slowing of metabolism or the need for dietary modifications (less calories, carb controlled etc) are: Cushings syndrome Hypothyroidism Syndrome x Polycystic Ovarian Syndrome (PCOS) **Consult with your MD for further testing to rule out possible underlying medical conditions. Do not jump to any conclusions, with appropriate treatment, weight loss may resume!** #momoftots #fitness #dietitianvlog #hrvlog #nutritionvlog #weightloss #notlosingweight

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