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6 Simple Ways to Lose Belly Fat, Based on Science

Health & Fitness

6 Simple Ways to Lose Belly Fat, Based on Science

Most of us living in Thailand have some interests or concerns over health and fitness issues, so Inspire will each week share some of the most relevant articles for you

Belly fat is not just a problem because it can look bad.

In fact, having lots of fat in the abdominal area is strongly linked to diseases like type 2 diabetes and heart disease (1).

For this reason, losing belly fat has massive benefits for your health and can help you live longer.

Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure.

Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women is known as abdominal obesity.

If you have a lot of excess fat around your waistline, then you should take some steps to get rid of it even if you’re not very heavy overall.

Fortunately, there are a few proven strategies that have been shown to 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. Don’t eat sugar and avoid sugar-sweetened drinks

Added sugar is very unhealthy.

Studies show that it has uniquely harmful effects on metabolic health (2).

Sugar is half glucose, half fructose, and fructose can only be metabolized by the liver in significant amounts (3).

When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat (4).

Numerous studies have shown that excess sugar, mostly due to the large amounts of fructose, can lead to increased accumulation of fat in the belly and liver (5).

Some believe that this is the primary mechanism behind sugar’s harmful effects on health. It increases belly fat and liver fat, which leads to insulin resistance and a host of metabolic problems (6).

Liquid sugar is even worse in this regard. Liquid calories don’t get “registered” by the brain in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories (7, 8).

Studies show that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children, for each daily serving (9).

Make a decision to minimize 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.

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.

The amount of fructose you get from fruit is negligible compared to what you get from a diet high in refined sugar.

If you want to cut back on refined sugar, then you must start reading labels. Even foods marketed as health foods can contain huge amounts of sugar.

2. Eating more protein is a great long-term strategy to reduce belly fat

Protein is the most important macronutrient when it comes to losing weight.

It has been shown to reduce cravings by 60%, boost metabolism by 80-100 calories per day and help you eat up to 441 fewer calories per day (10, 11, 12, 13).

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

Not only will it help you lose, it also helps you avoid re-gaining weight if you ever decide to abandon your weight loss efforts (14).

There is also some evidence that protein is particularly effective against belly fat.

One study showed that the amount and quality of protein consumed was inversely related to fat in the belly. That is, people who ate more and better protein had much less belly fat (15).

Another study showed that protein was linked to significantly reduced risk of belly fat gain over a period of 5 years (16).

This study also showed that refined carbs and oils were linked to increased amounts of belly fat, but fruits and vegetables linked to reduced amounts.

Many of the studies showing protein to be effective had protein at 25-30% of calories. That’s what you should aim for.

So make an effort to increase your intake of high-protein foods such as whole eggs, fish, seafood, legumes, nuts, meat and dairy products. These are the best protein sources in the diet.

If you struggle with getting enough protein in your diet, then a quality protein supplement (like whey protein) is a healthy and convenient way to boost your total intake.

If you’re a vegetarian or vegan, then check out this article on how to increase your protein intake.

Bonus tip: Consider cooking your foods in coconut oil. Some studies have shown that 30 mL (about 2 tablespoons) of coconut oil per day reduces belly fat slightly (17, 18).

Read more at https://www.healthline.com/nutrition/6-proven-ways-to-lose-belly-fat#section2

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Dan

Managing Director Choice Group Asia, Thaivisa and 'Dan about Thailand'

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december, 2018

01dec09:0031(dec 31)21:00Festive Spa Pampering at Anantara Spa by Anantara Hua Hin ResortMake time for yourself with festive spa package

01dec12:0016(dec 16)20:00“Chill Chill in the Vineyard” at Monsoon ValleyWelcoming you to Monsoon Valley Vineyard

01dec18:0002(dec 2)02:00Father Ted's 3 year Anniversary PartyEnjoy free roast pork with a pig on a spit from 7pm, spot prices and drink specials all night long.

01dec18:0021:00Pasta and Wine at The Green Parrot Hua HinEat Lasagne, Spaghetti Bolognese, Penne Chicken, Pasta Salad or maccaroni together with 2 glasses of wine/ 2 beer or 2 Drinks of your choice…….

01dec19:3000:00Lee Shamrock with Live sport on 8 screens Every Saturday at Father TedsMake sure to catch the Man the Myth The Legend

01dec20:0022:00Ladies' Night w Free Flow of Wine & Sparkling Wine at EAST - Rooftop Bar & LoungeJoin EAST’s free flow of Wine and Sparkling evening

02dec20:0000:00Hotelier's Night at Anantara Hua Hin ResortJust show your 🆔 card to enjoy 35% discount on F&B with live entertainment

03dec(dec 3)10:0027(dec 27)14:001 Free 1 | No rush hour at Asara Spa by Mövenpick Asara Resort & Spa Hua HinAsara Spa invites you to enjoy the moments with 🌟Early Bird

03dec18:0022:00White Beach BBQ at Hua Hin Marriott Resort & SpaJoin al fresco beachfront dinner on the soft sand of Hua Hin with our White Beach BBQ

04dec(dec 4)12:0031(dec 31)22:30Oysters Special at Big Fish & Bar by Hua Hin Marriott Resort & SpaBig Fish & Bar Hua Hin will be serving an additional menu that showcases

04dec18:0023:45Christmas Gathering with Families & Friends at Vana Nava SkyChristmas is around the corner... Therefore it's time to gather with families and friends!

05dec(dec 5)10:0031(dec 31)21:00Aromatic Coffee Scrub at Quan Spa by Hua Hin Marriott Resort & SpaDesigned for coffee and spa lovers

05dec12:0017:00POWER TEE COMPETITION at Banyan Golf Club, Hua HinTHB 2,200.- per person inclusive snack following game

05dec18:0022:30Father’s Day Dinner at Amber Kitchen by Hua Hin Marriott Resort & SpaGuests will be entertained by live music

05dec19:0021:30Hua Hin Dutch Pancake Night at The Green Parrot Hua HinJoin the Dutch pancake night in Hua Hin

05dec(dec 5)20:3024apr(apr 24)22:30Thairish Band Live at Take 5 Sports Bar & Live MusicThe Thairish Band! Need I say more. They are so good you won't even notice they are Thai!!

05dec20:3023:30The Bangkok Beatles Live in Ted's at Father TedsThe Legendary Bangkok Beatles are back again this month as normal.

06dec(dec 6)08:0031(dec 31)18:00COMMIT THIS NEW YEAR at True Arena Hua Hin

06dec11:3014:30Take 5 Golf Tournament hosted by Surf & Sand ResortMeetoo Competition @ Sea Pine Golf Course

06dec18:0020:30HHBN’s Christmas Gathering Buffet at Hagi Japanese Restaurant at Centara Grand Beach Resort and Villas Hua HinYou are cordially invited to Hua Hin Business Network’s Christmas Buffet held on December 6th at Hagi (Centara Grand) from 6pm on wards.

07dec12:0017:00Christmas Fair at The BECCChristmas food, fun and games for the whole family!

08dec(dec 8)08:3009(dec 9)15:30PRIME Hua Hin World Cup 2018 at True Arena Huahin10 teams is confirmed England, Belgium, Sweden, USA, Spain, France, Finland, Bangladesh, Ireland and Thailand.

08dec14:0020:00Bello Dolce Booth at CinderellaBello Dolce will sell some goodies at Cinderella

08dec(dec 8)16:3009(dec 9)20:00Die Fledermaus at Chom Dong VillaGrand Opera Thailand presents " Die Fledermaus" at Chom Dong Villa Huahin on December 8-9, 2018

08dec19:3000:00Lee Shamrock with Live sport on 8 screens Every Saturday at Father TedsMake sure to catch the Man the Myth The Legend,

08dec21:0022:00Ladies’ Night w Free Flow of Wine & Sparkling Wine at EAST – Rooftop Bar & LoungeJoin EAST’s free flow of Wine and Sparkling evening

09dec13:3017:30Jingle Bells @ the Beach at Khao Tao Beach LodgeFUN and festivities for all the family!

09dec18:0022:00PRIME Hua Hin World Cup Presentation and After Party at Prime SteakhousePrize Giving and After Party at Prime Steakhouse Hua Hin.

10dec10:0017:00Shopping at Lise Sandahl’s New ShowroomWe would like to invite you and your friends to shop at our new showroom at the Lobby of Blue Wave Hotel in Khao Takiab.

10dec11:0014:00BOOK SWAP at I Rice Restaurant Hua-HinAlso DVD’s. Enjoy a drink , snack or lunch

11dec16:3020:00Confidential & Safe Support Group at Parin ResidenceA confidential and safe group chat that we specially organize to help our foreign customers who have been experiencing some difficulties or frustration or even having a culture shock during their stay in a foreign country.

11dec18:0020:00Christmas Tree Lighting Ceremony at Centara Grand Beach Resort & Villas Hua Hin

11dec01janVegan Night at Take 5 Sports Bar & Live MusicHelp your body recover by not eating meat for just one day! We’re doing specials on every Tuesday! Go veggie and get 10% off your bill!

12dec(dec 12)18:0026(dec 26)18:00Spread The Joy of Festive Season at Centara Grand Beach Resort & Villas Hua HinFestive Season at Centara Grand Beach Resort & Villas Hua Hin!

12dec20:3023:30The Bangkok Beatles Live in Ted's at Father TedsThe Legendary Bangkok Beatles are back again this month as normal.

13dec19:0022:00Elton John tribute with Tim Hedges at The Lounge . Cafe - Sports Bar

14dec(dec 14)16:0015(dec 15)22:00Hua Hin Beach City PIAzza Event Tour 2018 at The Sunset Hua Hinlive style or Beautful cocktail dress.

15dec(dec 15)09:0016(dec 16)00:00Banyan Club “Wall of Champions”The respective Men’s and Ladies Club Champions

15dec(dec 15)09:3016(dec 16)18:30Yoga Fly with Kru Two Episode 3: Magnificent Aerial Flow at InterContinental Hua Hin ResortYoga Fly instructor at the resort’s BluPort Wing.

15dec19:3000:00Lee Shamrock with Live sport on 8 screens Every Saturday at Father TedsMake sure to catch the Man the Myth The Legend,

15dec20:0022:00Ladies' Night w Free Flow of Wine & Sparkling Wine at EAST - Rooftop Bar & LoungeJoin EAST's free flow of Wine and Sparkling evening

16dec12:0017:00Sunday BBQ & Pool Party at Surf & Sand ResortEveryone is doing a Sunday Roast!

17dec21:0000:00Snacke Band at Take 5 Sports Bar & Live MusicLive music by Snacke Band every Monday night

18dec10:0020:00Father Ted's Christmas Golf BashThe price is 3,400bt per player which includes Breakfast

19dec20:3023:30The Bangkok Beatles Live in Ted's at Father TedsThe Legendary Bangkok Beatles are back again this month as normal.

20dec10:2023:30The Banyan Christmas Bash Powertee Competition at Take 5 Sports Bar & Live MusicTop 4 Stableford prizes Men & Women

21dec(dec 21)16:0023(dec 23)19:00Holiday Garden by The Beach at Baba Beach Club Hua Hin by Sri PanwaSpend your weekends by the beach with live entertainment and exclusive draft beers 🍺

21dec(dec 21)18:0022(dec 22)02:0019th Hole Mercy House Xmas Dinner at 19th Hole Hua Hin1998 the MERCY HOUSE CHILDRENS HOME was established in Pranburi by Mr & Mrs Wichai, a Christian Pastor, to undertake and provide a place of safety for displaced children in the local community. Giving sanctuary, food and education.

21dec19:0022:00South American BBQ at Centara Grand Beach Resort & Villas Hua HinSpice up the evening Latin style

22dec19:3000:00Lee Shamrock with Live sport on 8 screens Every Saturday at Father TedsMake sure to catch the Man the Myth The Legend,

22dec20:0022:00Ladies’ Night w Free Flow of Wine & Sparkling Wine at EAST – Rooftop Bar & Lounge

23dec12:0018:00Members Christmas Scramble 2018 at Banyan Golf Club, Hua Hin Christmas snacks & mulled wine at Mulligan’s Pub.

23dec15:0018:00Sweet Christmas Afternoon Tea at Centara Grand Beach Resort & Villas Hua HinThe Museum’s Festive Afternoon Tea is an indulgent experience

23dec18:0022:00The Lounge Christmas PartyGet your dancing shoes out for The Lounge Bar Christmas Party.

23dec18:0020:00M Live Night at the Lobby Lounge by Hua Hin Marriott Resort & SpaSoothing tunes and refreshing drinks at M Live Night!

23dec18:0020:00M Live Night at the Lobby Lounge by Hua Hin Marriott Resort & SpaSoothing tunes and refreshing drinks at M Live Night!

24dec(dec 24)11:0025(dec 25)21:00Christmas menu available at S.Ken's bistroChristmas 3 Courses Meals

24dec(dec 24)12:0025(dec 25)22:30Menu for Christmas Eve & Christmas Day at La Grappa RistoranteLa Grappa is pleased to announce their menu

24dec(dec 24)12:0025(dec 25)22:00Christmas Eve & Christmas Day at Baba Beach CLub Hua HinCelebrate with family, friends & loved ones experiencing

24dec18:0022:00Christmas Eve Buffet Dinner at Luna Lanai Lawn by Sheraton Hua Hin Resort & SpaTo celebrate the fantastic festive season

24dec18:0022:00Merry Christmas 2018 Go for GREEN at G Hua Hin Resort and MallInternational Flavours, Live Cooking Show and Live Music Entertainment.

24dec18:0022:00Plamong Christmas Eve Dinner BuffetSatisfy your Christmas cravings with our International & BBQ Christmas Eve Dinner Buffet and get a free after-dinner drink to toast the occasion at Vana Nava Sky Bar.

24dec18:0022:00Christmas Eve at Thipurai Beach HotelChristmas, the season of goodwill and festive eating, is fast approaching here in Hua Hin.

24dec18:0023:00Enjoy A Magical Christmas Eve at Hua Hin Marriott Resort & SpaSavor our exclusive set dinner for Christmas Eve at Big Fish & Bar Hua Hin.

24dec(dec 24)18:0025(dec 25)22:00Christmas Dinner at Mövenpick Asara Resort & Spa Hua Hin🎄🎄Remarkable Christmas Eve & Christmas Dinner at Kampu🎄🎄

24dec18:0023:00Christmas Eve Party 2018 at Anantasila Villa by the sea Hua HinJoin in our yuletide celebrations this year with a festive feast and an evening of live shows.

24dec(dec 24)18:3030(dec 30)22:00Steak night Buffet Dinner at Banyan The Resort Hua HinEnjoy a wide array of all you can eat, freshly grilled meat and seafood dinner features

24dec18:3023:30Christmas Dinner at Laksasubha Hua HinReserve before December 20, 2018 get 10% discount on still & sparkling wine

24dec18:3022:30Family Dinner & Christmas Eve Market at Figs, Hyatt Regency Hua HinChristmas is all about spending time with family and friends.

24dec18:3022:30Christmas Eve Dinner at Anantara Hua Hin ResortOcean delight with an Oyster bar and Seafood on ice

24dec18:3021:30Christmas Eve Set Dinner at The Rock Hua Hin Beach ResortJoin us for a wonderful four-course feast and chill out with our Beachfront restaurant and enjoy Live Music.

24dec18:3022:30Christmas Eve Beachcomber BBQ at InterContinental Hua Hin ResortMake Christmas Eve delightfully different with a BBQ dinner on the beach. Featuring traditional holiday dishes, upgraded live cooking stations and sensational desserts.

24dec18:3022:30Christmas Eve Dinner with Live Music by the beach at Wora Bura Huahin Resort & SpaIndulge yourself during a wonderful Christmas Eve dinner

24dec18:3022:30Christmas Eve Buffet Dinner at Novotel Hua Hin Cha Am Beach Resort & SpaChristmas is always the perfect time to celebrate with a traditional dinner buffet.

24dec19:0022:00Christmas Eve Gala Dinner Buffet at Centara Grand Beach Resort & Villas Hua HinGet into the party festive season Christmas Eve Gala Dinner at The Topiary Garden

24dec19:0023:00Swedish Christmas Party at Hua Hin Sportcenter 94Traditional Swedish Christmas Buffet and Musical entertainment.

24dec19:0023:00Swedish Christmas Party at Hua Hin Sportcenter 94Traditional Swedish Christmas Buffet and Musical entertainment.

24dec19:0022:30A Gourmet Journey by McFarland House and Hyatt Regency Hua HinTHB 2,299++ per person (one complimentary glass of sparkling wine)

24dec20:0023:00Christmas Eve Party with Barry Upton at Father TedsJoin us on Christmas eve for a fun night filled with happiness

24dec21:0000:00Snacke Band at Take 5 Sports Bar & Live MusicLive music by Snacke Band every Monday night

25dec10:0017:00Christmas Infinity Breakfast at Vana Nava SkyVana Nava Sky is happy to host a very Merry Christmas Day Breakfast 27 floors above Hua Hin.

25dec11:0015:00Pizza & Pastas Mania with Salad bar at Banyan The Resort Hua HinOnly 399.- per person at Coral restaurant & bar.

25dec12:0015:00Christmas Day Festive Brunch at Centara Grand Beach Resort & Villas Hua HinDelight on a wonderful Christmas Day with your loved ones in a festive feast all day long.

25dec12:0015:00Christmas Lunch Buffet 2018 by The Beach at Anantasila Bar and RestaurantJoin us for a festive Christmas Lunch Buffet with your family and friends!

25dec12:0015:00Christmas Day Brunch Buffet at Azure Restaurant, InterContinental Hua Hin ResortA relaxing seaside ambiance enhances this truly festive buffet featuring premium seafood along with international dishes made with premium local produce. Live music performance will make the holiday even more memorable.

25dec12:0015:00Christmas Brunch & BBQ at Hyatt Regency Hua HinJust remember to save some room for our delicious Christmas-inspired desserts. It’s the most stylish way to spend a family Christmas while eating BBQ on the beach!

25dec12:0015:00Christmas Day Lunch Buffet at Banyan Golf Club, Hua HinOur Chefs will create a wonderful Christmas Day

25dec12:0019:00Christmas Day on the Farm at Boutique FarmersChristmas Day with classical food and interesting interpretations.

25dec13:3017:00Christmas Lunch at Ian’s RestaurantThis is our Christmas Day Lunch Menu. Enjoy a welcome drink of Chilled Mulled Wine & 4 Courses. There will be 2 sittings, 1pm and 5pm. Bookings are essential.

25dec14:0018:00Christmas Lunch at The LoungeWe are now taking bookings for lunch on Christmas Day

25dec18:0021:00Festive Culinary Treasures Dinner Buffet at Centara Grand Beach Resort & Villas Hua HinThe sumptuous buffet spread presents a variety of Japanese

25dec18:0023:00Magical Christmas Day at Hua Hin Marriott Resort & SpaCelebrate this festive season in style with us and enjoy fine feasts

25dec18:0022:00Live Music & Christmas Dinner at Father TedsChristmas Dinner 3 Course Meal only 995.- per person

25dec18:3022:30A Night under the Stars at AVANI Hua Hin Resort & VillasEarly Bird Bookings until December 10th receive 15% discount

26dec18:0022:00Chokedee Market at Centara Grand Beach Resort & Villas Hua HinEnjoy a wonderful lineup of festive food, fun activities, fabulous merchants, free entertainment.

26dec18:4022:30Boxing Day at AVANI Hua Hin Resort & Villas Beach front chilled vibes by our resident Dj.

28dec(dec 28)16:0030(dec 30)21:00Holiday Garden by The Beach at Baba Beach Club Hua HinSpend your weekends by the beach with live entertainment and exclusive draft beers 🍺

29dec12:3022:00GOLF & WINE DINNER at Banyan Golf Club, Hua HinThe signature “Golf & Wine Dinner”, afternoon golf tournament

30dec15:0018:00Sweet Christmas Afternoon Tea at Centara Grand Beach Resort & Villas Hua HinThe Museum’s Festive Afternoon Tea is an indulgent experience

31dec17:0022:00New Year Eve Gala Dinner 2019 at Wora Wana Hua HinLet's Celebrate and Countdown & Convention. ''Dine in the jungle"

31dec18:0022:00Events Happy New Year 2019 at Haven Balcony, G Hua Hin Resort and MallCelebrate New Year's Eve with G Hua Hin Resort and Mall on " Happy New Year 2019 " Theme at Haven Balcony

31dec18:0022:00New Year’s Eve Dinner at Plamong Restaurant by Holiday Inn Vana Nava Hua Hin“Get ready to celebrate with an International & BBQ Festive Feast and get lucky!”

31dec01janMagical New Year’s Eve at Hua Hin Marriott Resort & SpaCelebrate this festive season in style with us and enjoy fine feasts and entertainment to make everlasting memories with your loved ones.

31dec18:3002:00New Year’s Eve Celebration | Book by 10 Dec to enjoy 10% off at Mövenpick Asara Resort & Spa Hua HinYear's Eve International Buffet

31dec19:0023:30A night Under The Sea – Gala Buffet Dinner at AVANI Hua Hin Resort & VillasLive Band and Dj. Beach Front Fire Show

31dec19:0023:30Events Dine & Dance under the stars 2019 : New Year’s Eve Gala Dinner at InterContinental Hua Hin ResortPresenting a glittering Hua Hin New Year’s Eve celebration. With stars twinkling above, your evening begins with a cocktail reception at Pirom’s walkway before continuing with buffet dinner on the lawn.

31dec19:0023:59Colorful Night New Year's Eve Buffet Dinner 2019 at Banyan The Resort Hua HinJoin us the fancy games, lucky draws and dance along the live music

31dec19:0023:59Dine & Dance under the stars 2019 : New Year’s Eve Gala Dinner at InterContinental Hua Hin ResortPresenting a glittering Hua Hin New Year’s Eve celebration.

31dec01janNew Year's Eve Party | Fiesta De La Costa at Sheraton Hua Hin Resort & SpaNew Year with timeless tunes and colors at our festive by the coast.

31dec01janEvents Starry Night 2019 at Laksasubha Hua HinNew Year’s Eve Gala Dinner

31dec01janNew Year's Eve Party 2018 at Anantasila Villa by the sea Hua HinWe invite you to welcome the new year with a night of festivities!

31dec20:0001:00New Year’s Eve Celebration at Novotel Hua Hin Cha Am Beach Resort & SpaThe New Year Eve Dinner Buffet 2018 and Fire and Ice party is available on the 31 December

31dec20:0023:59The Grand New Year’s Eve Gala Dinner at Centara Grand Beach Resort & Villas Hua HinToast in the New Year in grand style with our Greatest Showman themed New Year’s Eve Gala

31dec01jan✨ "Hua Hin Countdown 2019" 🎆 at InterContinental Hua Hin Resort“Illumination The Night Light Up Your Vibe”

31dec21:0000:00Snacke Band at Take 5 Sports Bar & Live MusicLive music by Snacke Band every Monday night

31dec01janParty Under The Stars at Hua Hin Marriott Resort & SpaMake your last memories of 2018 with our “Party under the Stars”, hosted on the soft sandy beach of Hua Hin.

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