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How to lose belly fat

Updated on April 23, 2008

How to Lose Belly Fat?

People read about all kinds of ways that are supposed to show how to lose belly fat. There are all kinds of wacky diets out there and exercise regimens that are supposed to be miracle workers for losing weight, especially belly fat. The truth is, there is no magic cure when trying to find out how to lose belly fat. However, there do seem to be a few techniques and supplements that are more effective than others in helping to lose belly fat specifically and for weight loss in general.

Belly Fat Is Very Unhealthy

Learn how to lose belly fat by following these weight loss tips.
Learn how to lose belly fat by following these weight loss tips.

How to Lose Belly Fat and Why You Should

Extra fat and being overweight is not healthy for our bodies and for our self-image. Everyone knows that, although most people do little about it. But belly fat in particular is a dangerous type of extra weight to carry around, literally.

Recent studies show that belly fat especially increases the chances of a heart attack, diabetes, and even cancer. One of the ways that a fat belly increases the risk of these diseases is that fat cells in the stomach cause a person to become insulin resistant. This means that the body has to produce more and more insulin, which becomes a precursor to diabetes. Belly fat also seems to slows down a person's metabolism. Belly fat is much more dangerous to a person's health than being overweight in other areas of the body.

How to Lose Belly Fat with Diet

The obvious solution for how to lose belly fat with your choice of foods is to lay off of the fatty foods! You don't have to become a vegetarian (although it would certainly help), but you should stick to low-fat meats such as chicken breast and turkey breast. Avoid red meat if possible. If you must eat red meat, eat a portion no bigger than the size of your fist. Fish is perfectly acceptable, even fatty fish such as salmon. Don't eat meat that is fried, of course, if you want to lose belly fat. And only eat skinless chicken and turkey, as the skin is where most of the fat is located in poultry products.

Other things to consider in your diet when learning how to lose belly fat are to avoid all fried foods and avoid pasta dishes with buttery or other high fat sauces. Another culprit that is loaded with fat is salad dressings. Either use low-fat salad dressings or none at all. Try eating more fresh fruits and steamed vegetables.

Changing your diet in these ways should help you to lose belly fat.

How to Lose Belly Fat with Exercise

Most any exercise will help to lose belly fat if it is done consistently and for at least 20 minutes. Even a brisk walk daily for 20 minutes will help an overweight person to lose belly fat.

There are two types of exercise that I have found to be the most effective at targeting the stomach area when trying to lose belly fat. They provide the best weight loss results in the quickest time, at least for me.

The first exercise to target belly fat is swimming. I don't mean playing around in the water for a few minutes or lazily swimming around on your back. Lap swimming done at a vigorous pace daily will do wonders for getting rid of belly fat. Not only that, but swimming is excellent for toning the entire body. Look at swimmers' bodies and you will see what I mean.

The next exercise that will certainly get rid of belly fat is Pilates yoga. You notice I specifically mentioned Pilates yoga, not hatha yoga, Ashtanga yoga, or some other type. Pilates yoga is the type of exercise to do to target losing belly fat. It firms up the underlying stomach muscles and really does wonders for a flat belly. Pilates yoga has other health benefits as well, including stress reduction.

Try vigorous swimming and Pilates yoga for a month. See how much belly fat you will lose.

Buy Chromium Picolinate to Help Lose Belly Fat

How to Lose Belly Fat With Supplements

Don't rely completely on supplements when trying to figure out how to lose belly fat. It just won't work. However, using supplements in conjunction with a diet and exercise program can provide quicker, better results than just diet and exercise alone.

The one supplement I most recommend for trying to lose belly fat is chromium picolinate. Several studies have shown chromium picolinate to be effective in helping with weight loss, especially in losing belly fat. What's more, chromium picolinate helps to make a person more sensitive to insulin, which is one of the specific dangers of belly fat. 400 mcg of chromium picolinate daily is the recommended amount for weight loss and increasing muscle mass. Avoid taking chromium picolinate with dairy, as dairy products inhibit absorption of chromium picolinate. Wait at least a couple of hours before or after consuming dairy before taking a chromium picolinate supplement.

How to Lose Belly Fat 3 Different Ways

So there you have it- my plan for how to lose belly fat effectively and safely. When combining all of these ways to lose belly fat together, your chances of success are much greater. Not only that, but you will be much healthier overall if you follow my plan for how to lose belly fat.

So, watch your diet, swim and practice yoga, and take chromium picolinate. I bet you will be pleased with the results.

How to Lose Belly Fat Comments

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    • robie2 profile image

      Roberta Kyle 9 years ago from Central New Jersey

      Good advice angela, well documented and well presented--but will I follow it?? The flesh is weak but the spirit is willing:-) Another good one.

    • Angela Harris profile image
      Author

      Angela Harris 9 years ago from Around the USA

      Robie2, I know how that goes. But I especially enjoy swimming and yoga, so that part was easy for me.

    • stephhicks68 profile image

      Stephanie Hicks 9 years ago from Bend, Oregon

      Thumbs up! I started running again 2 weeks ago, 1/2 hour a day, and that is helping me tone up too. I've never been a swimmer. :-)

    • esocial profile image

      esocial 9 years ago from California

      haha - I love the picture!

    • profile image

      sharikraemer73 9 years ago

      Pilates has really worked for me. thanks for all the tips!

    • BeatsMe profile image

      BeatsMe 9 years ago

      Wow. Good advice.

    • ElleSor profile image

      ElleSor 9 years ago

      Thanks for the advice...will try running or maybe swimming to lose weight as well.

    • VernFin profile image

      VernFin 9 years ago

      Really,Really great article I have recently accumilated some belly fat and it is so very uncomefortable so I will take your advice, i have never done yoga nor am I a swimmer, but I will walk, jog, I will do pushups and try my best to eat right, I also have a great supplement that I am taking right now, thanks for this article

    • solarshingles profile image

      solarshingles 9 years ago from london

      eat less - move more - drink water

      eat less - move more - drink water

    • profile image

      Ernie 9 years ago

      All good suggestions. Now where is the boot in the butt that I need to do them? LOL

    • wellness5 profile image

      wellness5 9 years ago from Fondi, Italy

      Thanks - did not know about the 'chromium picolinate' - I shall investigate.

      Also, I agree with you absolutely about Pilates as I am doing a 10 minute abs workout and it seems to be working . It all helps !

    • flread45 profile image

      Frank 9 years ago from Montana

      Try tieing your shoes

    • julieannevanzyl profile image

      julieannevanzyl 9 years ago from Gold Coast

      Yes, swimming works for me also! I must do more of it though:-)

    • profile image

      Cup of Joe 9 years ago

      Thanks!!!!!!!

    • profile image

      Cup of Joe 9 years ago

      Thanks!!!!!!!

    • sdorrian profile image

      sdorrian 9 years ago from Chicago

      Great advice. As we get older, that's the one place that seems to expand the most.

    • Angela Harris profile image
      Author

      Angela Harris 9 years ago from Around the USA

      Thanks for all of the comments, everyone.

    • jlyoung23 profile image

      jlyoung23 9 years ago

      Swimming is a great way to lose overall fat. But intense cardio of any sort, such as running and biking, will also help one lose fat. Good article.

    • RioTheYorkiePoo profile image

      RioTheYorkiePoo 9 years ago from Miami Beach

      First: Congratulations! You have a willing to change that damm belly:-)!

      That was easy...Right?

      Now the difficult part...Make it happen! You have some great tips overall.

      Now get going!

    • wilhb81 profile image

      Rayno Pon 9 years ago from Kuala Lumpur, Malaysia

      Great article, way to go...

      I'm need to tell my colleageus about this tips.

    • RavynSteel profile image

      RavynSteel 9 years ago from North Wales

      I like the sound of chromium picolinate! Anything to help me shift this excess...I think, combined with a daily sit-up/crunches routine it should work :-)

    • Banadux profile image

      Banadux 9 years ago from Cary, NC

      I've taken up doing jumping jacks, push ups, and crunches in the morning, every morning. It only takes about 5 minutes to do 100, 25, 100 and a friend who hasn't seen me in two months noticed the difference and asked if I go to a gym now. I think the extra working of the stomach muscles makes sure fat is burned in the right place, or maybe I'm just lucky.

    • Sue Huss profile image

      Sue Huss 9 years ago from Oregon, Ohio

      I couldn't loose any weight until I had my thyroid checked. It seems I have low thyroid. Now I hope to loose that belly weight.

    • profile image

      Raky 9 years ago

      Great article. I am constantly watching this article moving on first or second page of hubpages...........This is just due to Quality content...Great job Angela Harris

    • DanielMurray profile image

      DanielMurray 9 years ago

      Great hub. Some really useful info here that people can use right away!

    • profile image

      Peter Fry 9 years ago

      I'm going to die happy! Another pint of guinness and a big mac please. Who wants to live long, get old and crumbled and have others thinking about you caring for you etc. I'll be my own problem, go fast and go happy

    • nataliejep profile image

      nataliejep 9 years ago

      Enjoyed the article, keep'em coming. :)

    • Divia profile image

      Divia 9 years ago from Columbus

      Great adive I am stuggling with the belly fat right now. Thanks for the adivce though hard to take on but will try some of it for starters

    • Lex LaCroix profile image

      Lex LaCroix 9 years ago from Orlando, Florida

      Great advice :)

    • alexpapa profile image

      alexpapa 9 years ago

      Don't waste money on chromium picolinate, in depth studies have shown that there are no significant benefits with regards to weight loss or insulin. In fact, as is the case with supplement advertising, they often leave out the rest of their so-called clinical studies.

      I have tried this supplement as well as many other weight loss supplements in my years of training, and I can conclusively say that you are throwing money away.

      Rather buy yourself a good pair of sneakers and start running.

      And regarding the diet - fat is not your biggest problem. Cutting out carbs, and especially carbs three or four hours before bedtime will show significant results in men and women in around two to three weeks.

      Follow this simple formula - increase your protein intake, cut out bad carbs (research glycemic index on google) and eat your veggies. Then get some exercise, just increase whatever you do now gradually. Don't go all in straight away - you will burn yourself out.

      And a few situps before bed time and after you wake up don't hurt. Try five minutes at a time and you will be good.

    • Lifebydesign profile image

      Lifebydesign 9 years ago from Australia

      Great advice - now I just need to do it!

    • profile image

      shalani 9 years ago

      wow,

      interesting and valuable pages

    • Shirley Anderson profile image

      Shirley Anderson 9 years ago from Ontario, Canada

      Angela, you have no idea how excited I got when I saw the topic of this hub! :)

      My problem is that I am thin, but have a pot belly that seems oblivious to all my efforts to make it disappear. :( I have not yet tried Pilates (or any other kind) yoga, maybe that will be where I finally succeed.

      Thx for writing this.

      Shirley

    • Rudra profile image

      Rudra 9 years ago

      Those beer belly.

    • profile image

      newcapo 9 years ago

      Great hub, makes me want to kick it into gear. Thanks :-)

    • Tania101 profile image

      Tania101 9 years ago from Canada

      Great info Angela :)

    • profile image

      Buggy 9 years ago from UK

      I'm inclined to agree with solarshingles...

      eat less - move more - drink water

      always works for me!

    • profile image

      Ripped 9 years ago

      Great advice, I'd say the information is spot on. I just started my own hub on weight loss and muscle building, so take a look if you can

    • profile image

      ajubabu_01 9 years ago

      Posted this link in www.surfurls.com

    • cgull8m profile image

      cgull8m 9 years ago from North Carolina

      Great post, glad I found it, great tips, exercise and proper food habits are the key.

    • First Eagle profile image

      First Eagle 9 years ago

      Brilliant article. Always a pleasure reading them.

    • profile image

      Anne 9 years ago

      I have been losing belly fat/ cellulite taking this supplement. I am a Realtor and have a sedentary job driving around, and am also in my mid forties.....seems to be an age/occupational hazzard of gaining weight around my middle!!!!. I didn't take this for weight loss, but for lack of energy and some other medical reasons, but have lost 10 lbs in three months as a side effect!

    • maryjoy_danggoy@y profile image

      maryjoy_danggoy@y 9 years ago from Philippines

      thank's....................

    • alexpapa profile image

      alexpapa 9 years ago

      Anne,

      10lbs in 3 months can be attributed to anything, one small diet change can do that - unlikely that it is the chromium P

    • profile image

      m.24 9 years ago

      How to do you lose belly fat in a week or two

    • kettlebellnathan profile image

      kettlebellnathan 9 years ago from Calgary, Canada

      Good info here. I have always found low carb diets and high intensity exercise best for losing belly fat. Belly fat is usually caused by spiking the old insulin system, so binging on carbs will make that belly grow!

    • chuckngayle profile image

      chuckngayle 9 years ago from Las Vegas, Nevada

      Belly fat is very hard to lose. I agree with your suggestions and have been taking chromium picollinate for years. It, however has not been that effective for me. I exercise relifiously and lately tried the Belly Fat diet that has been advertised. I did lose some weight, but alas my belly is still there. I am not all that heavy only about 115 pounds and I am only 4'11" tall, so extra weight around the middle is not flattering. I also learned that eating good fats is also very important. So I snack on a small handful of almonds and lots of fruit rather than items full of carbs. Lots of fiber rich foods also help and I still work on ab exercises. Good Article Thanks!

    • Doc Rich profile image

      Doc Rich 9 years ago

      Thanks for the great tips.

    • profile image

      cloee Tan 9 years ago

      Your belly is the part which attract most take good care of it.Thanks! for the advice

    • About-The-Home profile image

      About-The-Home 9 years ago

      I used to do Pilates, but after my burst appendix operation, I had to stop it for a while, which unfortunately got me out of the routine.

      Recently, I bought some Yogalates dvds and have started doing the exercises again. I can feel the improvement already, after 1 week, but no reduction in belly fat yet.

    • SupremeCandles profile image

      SupremeCandles 9 years ago from NY

      great article, thanks

      SC

    • BernieQuimpo profile image

      BernieQuimpo 9 years ago from Philippines

      Angela. my husband could kiss you for writing on how to lose belly fat. He has been forwarding NY Times articles on the subject to me but I have pretty much been ignoring the info/advice. Now, you have gotten my attention. Thanks.

    • CeeGunn profile image

      CeeGunn 9 years ago from Canada

      Thank you for the nice hub and interesting information.

    • xotinyyxo profile image

      xotinyyxo 8 years ago from atlanta

      Lol, actually if you all really want to

      lose belly fat, just stop eating the snicker

      bars, reeses or other junk and

      start eating salads :D. And work out

      daily theres no reason why you should

      not be able to do those simple steps

      i do them and i lost some pounds

      try it, it dosent takes a dummy >__<

    • profile image

      Lukeybaby 8 years ago

      I go on holiday to zante with the boys in 30 days... my belly isn't fat but i cud do with working it out a little... all my friends seem to have a slim tone body i just dunno why i dont! we all exercise by playin for same football team.. we all drink the same when we are out... i just want the best possible way to get a slim tone 6pack ish body for my holiday... anyone help me!?! i also want to try and do it with out going to the gym? i work long hrs so i dont really get time?!? thanks

    • profile image

      multimastery 8 years ago

      I hate belly fat! I think it's the most problem stubborn area to improve for most people. Some things may work for one person, but may not work for others. I guess one just has to find their belly-fat losing niche.

    • gss profile image

      gss 8 years ago from Florida

      Very good information. Thanks for sharing.

    • nicolap profile image

      nicolap 8 years ago from Dorset, UK

      Losing weight is so simple (eat healthily and exercise) but people make it so complicated.

    • profile image

      madski 8 years ago

      I have heard that sit ups for women don't do anything for that actual belly fat...is this true? I know that cardio, running, and swimming will help. My big problem is that I have had 2 c-sections (yep I had to go there) and I feel everything just went kaput after that. I DREAM of having a flat belly again. So, sit ups? I love to run but even when I do that, well, it's just plain gross to jiggle that much. You are right, nicolap, it is simple...the longer I let it go the harder it is going to be to lose it. Why can't lipo be cheaper!? LOL

    • profile image

      Q8 Guy  8 years ago

      thanx fot that intresting information about loosing fat it really helped. And again thanx :)

    • buhrandt profile image

      buhrandt 8 years ago

      Come on...eat right, eat less, and exercise. Stay away from the pills. But if you still need help, spend that pill money on NutriSystem.

    • theshadow777 profile image

      theshadow777 8 years ago

      I'll check

    • rutheena profile image

      rutheena 8 years ago from Philippines

      Thanks for the tips Angela. But I'm not into pills, I would surely do on the brisk walk thing.

    • cardiophile profile image

      cardiophile 8 years ago from Calicut

      Good article. Keep writing similar good ones.

    • profile image

      6Pack 8 years ago

      Great article seems everyone wants a flatter tighter stomache.

    • profile image

      angie 8 years ago

      thank you angela for changing my life i took every advice u said and i finally have a flat stomach i cant wait to wear my sexy black bikini

    • profile image

      momonline 8 years ago

      I've been waking and doing streght training but I will add the Pilates Yoga and swimming as soon as it warms up a bit here.

    • profile image

      texasbel 8 years ago

      This is good information. I did these things but also kept a list of calories consumed each day. I never eat over 1300 calories each day. I have lost 41lbs and have gone from a size 16 to a 6 and weigh in at 124lbs. I follow a low sugar low fat diet to maintain my weight and still write down every bite that goes into my mouth. I hope all of you have such good results. I love being thin and will follow this type of diet the rest of my life.

    • profile image

      Sean 8 years ago

      Well Angela, that is certainly good advice. Although, I run for about 12 minutes, cross trainer for about 12 minutes, leg raises n kicks about 500 n then swim for 20 minutes? should the combination of that and a vegetarian diet be sufficient to go from 190 to about 135 with body fat% of less than 10 % ?

    • profile image

      audrey 8 years ago

      i am 55 years old and would like to know how can i get a video on pilates yoga.

      i relly enjoyed your hub

    • ClaudioXerez profile image

      ClaudioXerez 8 years ago from Teresina - Piaui - Brazil

      Very usefull information. Thank you for sharing ;-)

    • Hendrika profile image

      Hendrika 8 years ago from Pretoria, South Africa

      Oh! I wish I could do what I have to do! Some very good info here, I'll have to read it more to absorb it all.

    • West2East profile image

      West2East 8 years ago from Los Angeles . Ventura . Santa Barbara

      Fantastic and useful article. Very, very good. Thank you so much!

    • Lgali profile image

      Lgali 8 years ago

      very good hub

    • hibiscus_mel profile image

      hibiscus_mel 8 years ago from Marlton, New Jersey

      Interesting and informative. Thanks for sharing!

    • profile image

      Emmanuel 8 years ago

      great post angela,i want to share another thing too on belly fat,stress also increases the accumulation of fat in the abdominal areas,fats in the abdominal area functions differently with those in the other parts of the body,in the abdominal parts there are stress hormones that increases the rate of fats accumulation.Thus we should also try to control stress as well.

    • topstuff profile image

      topstuff 8 years ago

      Here's the answer.

    • Archie Freeman profile image

      Archie Freeman 8 years ago

      I have struggled with body fat loss for years. It is always an uphill battle. Good article.

      Archie

    • profile image

      sachin 8 years ago

      please reply to sachin

    • jennyj1 profile image

      jennyj1 8 years ago from Los Angeles

      that's a nice pic up there of the beach guy... thanks for the advice :)

    • profile image

      iMindMap 8 years ago

      I noticed many subject on this topic. That is the common problem face by many people that including me. hehehe.

    • profile image

      Omron HR-100C Heart Rate Monitor 8 years ago

      Good Article! I use walking to keep my weight (and my belly) under control!

    • personaltrainer profile image

      personaltrainer 8 years ago from Beverly Hills

      Yes, losing fat really is a multi-variable approach. There really are not big secrets. Just follow a daily plan - week, after week.

    • James S. Thornton profile image

      James S. Thornton 7 years ago from California

      Yeah those fatrolls on your belly really are pretty tough aren't they.

      I've always had the hardest time with belly fat as well.

      But when it's gone, it doesn't come back quickly.

      As long as you stick to your healthy diet!

    • Ladybird33 profile image

      Ladybird33 7 years ago from Fabulous USA

      Great hub, I try very hard to watch all that I do, eat right, exercise, etc...but tips like this help so much. I appreciate it.

    • profile image

      evyalin 7 years ago

      i don't belive it so unture!!!!!!!!!!!!!!!!!!!!!!!!!!!!!i know this for a fact!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

    • profile image

      Michael Arman 7 years ago

      enthusiastic occupation angela,i need to percentage added artifact too on belly fat,express also increases the increase of fat in the abdominal areas,fats in the abdominal country functions differently with those in the additional parts of the embody,in the abdominal parts there are punctuate hormones that increases the range of fats increment.Thus we should also try to restrain difficulty as cured.

    • profile image

      Eat Smart Age Smart 7 years ago

      Thanks for sharing the information. Excellent hub!

      I really appreciate your health related contribution in this site. Keep up your good work

    • DeBorrah K. Ogans profile image

      DeBorrah K Ogans 7 years ago

      Angela Harris

      I appreciate these great tips. Thank You for sharing.

      Blessings

    • sultana657 profile image

      sultana657 7 years ago from Dhaka

      very useful

    • Info Help profile image

      Info Help 7 years ago from Chicago

      Great hub Angela! Thanks

    • Beth100 profile image

      Beth100 7 years ago from Canada

      Simple, easy to follow and great advice. And with your positive tone, who wouldn't try?

    • GojiJuiceGoodness profile image

      GojiJuiceGoodness 7 years ago from Roanoke, Virginia

      That's a lot of good information. Thanks for sharing! Very useful hub.

    • jamesmoralde profile image

      jamesmoralde 7 years ago from Florida, USA

      does chromium picolinate supplements really help? how many days will it take for a significant loss of belly fat?

    • carmellowyoshi profile image

      carmellowyoshi 7 years ago

      I wouldn't recommend pills, your body works the way it works, and you shouldn't use chemicals to change that. I recommend putting more pictures and adding some polls. Overall, good hub.

    • deutza1_d profile image

      deutza1_d 7 years ago

      Thank you for the good advice! I look forward to following your great tips.

    • rtaf444 profile image

      rtaf444 7 years ago

      great informational tips!

    • profile image

      maikloe 6 years ago

      In the scorching summer, I think it should be for most obesity is a very painful thing, and we suffer, we can not only wear the clothes we like, but also a little bit of movement will be sweaty and distressed . My friends, now you do not have the frustration of these, one can make you lose weight quickly the product was born, it is super slim pomegranat. It allows you to lean in just 15 days away 13 pounds, this is not in advertising, this is a real thing. I am the product of the beneficiaries this. My friends, do not hesitate to buy it quickly, he will let you in the scorching summer days filled with laughter.

    • profile image

      hubpageswriter 6 years ago

      Hi Angela, your tips are very concise and precise. Trying to lose belly fat must be done consistently for it to work. Excellent hub, well done.

    • irenemaria profile image

      irenemaria 6 years ago from Sweden

      You make it sound so easy! Lots of encouraging tips. Thank you.

    • profile image

      shygirl2 6 years ago

      good advice, great hub!

    • profile image

      Lisa 6 years ago

      That was a lot of useful information. Thanks. I was thinking about this (Diet Solution Program), but now I don't know after these tips. What you guys think ? Could it be good ?

    • profile image

      misard 6 years ago

      I really recommend this : www.fat4noone.com , I lost 35 pounds with one of these programs, without starving, I really recommend it. 100% Guaranteed

    • profile image

      Mintoo 6 years ago

      Its all useless things written. Show exercise photo instead of written a long article on how to reduce fats... FYI, All fats guys and gals did regular exercise every day in their dreams.

    • profile image

      monet 5 years ago

      best way to lose the weight is by eating right! Try yoga. Yoga is the best way. Don't believe when people or advertisement says that you can loose weight in 1 hour because that's just a rip off. Eat right(no junky food), drink plenty of water and work daily. That's all!

    • profile image

      Margaret 5 years ago

      I agree with many of the comments that the best way to weight loss is to watch what you eat, when and you eat. In order to lose wight, healthy eating and exercise are very important. To keep your weight off you've got to eat healthly, eat right and exercise regularly.

      http://www.eventmarketingtips.com

    • profile image

      Robie3 5 years ago

      Hey Robie2, sounds more like the flesh is fat... and the spirit is hungry.

    • youness011 profile image

      Youness Kassimi 4 years ago from Casablanca

      Getting rid of belly fat may improves sleep efficiency

      A recent US study revealed that getting rid of overweight can help you to improve sleep quality among people who are obese or overweight.

      Researchers have found that improving sleep quality is linked to weight loss process, either by changing diets or through physical exercises.

      Thank you for Interesting hub.

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