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A trim midsection is good for many things, like fitting into your favorite jeans or walking the beach in a swimsuit with confidence. But there are even
dangerous. As it forms between your organs, deep within your abdominal cavity, it secretes proteins that can trigger chronic inflammation, putting you at
risk for heart disease, diabetes, and even cancer.
One easy way to find out if you're carrying too much abdominal fat is to wrap a measuring tape around your body at the top of your hipbones. If your number
is more than 35 inches, it may be time to take action. The good news: Getting rid of belly fat is simpler than you might think. With the right plan, it's
starts. Research in the journal Diabetes Care found that people who got roughly 25 percent of their total daily calories from MUFAs gained no visceral fat
over the course of the study, while those who ate less MUFAs and more carbs added fat to their midsections. My favorite MUFA-rich food is olive oil because
you can use it in so many meals (check out the belly-blasting breakfast I recommend), but avocados and nuts are other excellent sources. Pine nuts are
particularly great because they also contain high levels of polyunsaturated fatty acids. These acids increase levels of two hormones that signal your brain
when you're full. Try snacking on one ounce of pine nuts (about the amount you can fit in a shot glass) 20 minutes before mealtime to avoid overeating.Low-
People with chronically high levels of the stress hormone cortisol tend to carry excess visceral fat. Foods that are high on the glycemic index (GI), which
uses a ranking system of 0 to 100, cause more rapid spikes in your blood sugar, in turn triggering the release of cortisol when glucose levels crash. The
constant up and down of your blood sugar levels can also lead to insulin resistance -- the first step on the road to type 2 diabetes. To help keep cortisol
levels stable, choose low-GI foods (with a rating of 55 or less) like beans, lentils, and chickpeas, instead of high-GI options like white rice and potatoes.
To find the GI rating of your foods, use the University of Sydney's database at glycemicindex.com.
A 2012 study in the Journal of Functional Foods found that people who drank one and a half cups of green tea enriched with a total of 609 milligrams of
catechins (a group of a