How to lose 20 pounds of belly fat in a week.

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I am never hungry. To get started, simply swap out refined grains in pastas, white breads, cereals and pre-packaged products for healthy, whole-grain alternatives such as couscous, quinoa, brown rice or barley.

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In fact, red-bellied stone fruits like plums boast phenolic compounds that have been shown to modulate the expression of fat genes. Though losing 20 pounds can seem like a major challenge, it can be done quickly and safely by making a few simple changes to your diet and lifestyle. The Hawthorne effect works: Meanwhile, another study in 94 women suggested that resistance training preserved fat-free mass and metabolism after weight loss, allowing the body to burn week diet plan to lose weight fast calories throughout the day When you're in the fasted state, the door to the fat store swings open.

Lose body fat per week

You can do crunches for hours a day, but if you have excess fat on your stomach, your ab muscles won't show through. One study in overweight and obese participants showed that cardio exercise alone was effective at inducing significant weight loss.

Try practicing a bedtime ritual each night, sticking to a routine and minimizing your intake of caffeine before bed to establish a healthy sleep cycle and enhance weight loss. In a Canadian study, researchers discovered that those whose diets were supplemented with insoluble fiber had higher levels of ghrelin—a hormone that controls hunger.

So, when you're in the fed state, your body doesn't need to burn fat; it's like the door to the fat store is locked.

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Plus, a stronger core improves your posture and naturally sucks your stomach in. High intensity interval training is an exercise routine that combines moderate intensity intervals with high intensity intervals.

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You could jog for two minutes, sprint for one minute, jog for two minutes, sprint for one minute. Can't do that many leg raises?

Having great abs -- having a six-pack -- is the result of having a low body fat percentage. The more eggs you eat, the less egg-shaped you get.

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It's just a different way of eating -- and a great way to burn more fat and change your body composition and shift your muscle to fat ratio toward a greater percentage of muscle. Some will come from your stomach.

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Then when it's time to eat, you won't have to make any decisions about what to eat -- you'll just eat. Summary Refined carbs can increase hunger levels and may be associated with increased belly fat and how to lose 20 pounds of belly fat in a week gain compared to whole grains.

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Shoot, you'd even love a set of six-pack abs. Speaking of that double-dip That's how it works.

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All you have to do is include a serving of lean protein fish, poultry, egg whites, etc. First, they're packed with heart-healthy monounsaturated fats that dim your hunger switches; a study in Nutrition Journal found that participants who ate half a fresh avocado with lunch reported a 40 percent decreased desire to eat for hours afterward.

And just as getting enough sleep can set you up for success, sleep deprivation can cause the pounds to slowly pack on over time.

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If you're honest with yourself, the mistakes will be easy to spot, especially when you keep a food journal. Do some cardio first thing in the morning.

The Best Times to Eat to Lose Weight

Look back on what you've eaten and how you've exercised and determine where you've gone wrong. Then, somewhere between eight and 12 hours after that last meal, your body starts burning stored fat.

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Cut Your Carb Consumption Decreasing your intake of refined carbs is another useful strategy to accelerate weight loss.