Simple ways to lose belly fat
Healthy food to lose belly fat
Belly fat is more than unsightly, it is also very dangerous. This visceral fat releases a hormone that causes diabetes and inflammation. So, is very important to know what to eat to get rid of belly fat because this it’s also linked to cardiovascular disease, breast cancer, and gallbladder issues so it is very important to get rid of it.
The only way to get rid of belly fat is to pay attention to what you eat and to exercise.
You may think that miracle cures, pills, and surgery will help you, but they won’t. On the other hand, belly fat is very responsive to a right diet and to exercise.
Try to eat as often you can these foods, and you will see quickly the results. Here are the foods that will make you feel better overall, and also looking good.
Drink water or unsweetened tea
Stop drinking sweetened drinks right now. This includes sugar and artificial sweeteners. You should drink more plain water, unsweetened tea, black coffee, and green tea for the maximum benefit.
You need to avoid sugar because sugar is made, in part, of fructose. Your liver can’t metabolize much fructose and turns extra into fat and stores it in your belly. You should know that artificial sweeteners cause cravings.
Water, unsweetened tea, black coffee, and green tea are known to stop dehydration and may increase your metabolism.
Don’t eat sugar anymore
You should stop eating sugar/artificial sweeteners. It will be hard. But losing a part of dangerous belly fat is worth it. Eliminating sugar means not just not eating sweets and cakes but also no more soft drinks, fruit juices, pastries, and candy bars.
You need to learn to read labels all the time. You might think that you eat a healthy salad, but your salad dressing is probably filled with sugar. So is the ketchup, barbeque sauce, and even mustard. So pay attention to the label and lose the dressing.
Soothe a sweet tooth by eating fruit. At first, you may crave a lot of fruit, but that wears off in time.
Fruits are healthy, even through it contains sugars, because fruit generally comes in a single serving size. Discover and use healthy ways to make juice at home with a blender or other top-rated products and accessories. Some recommendations are available at Bazaar Gadgets or at Kitchen Supplies.
Also, chewing makes your brain release hormones to make you feel full, and fruit contains fiber. Fiber makes you feel full longer and you won’t eat as much and you’ll stay healthier buy eating fiber.
Fruit also contains many healthy vitamins and anti-oxidants that are very good for you and your body.
Eat all your veggies
Raw, steamed, or roasted veggies are the best in your diet. Veggies are full of vitamins, minerals, anti-oxidants, and other important nutrients. Eat the rainbow – red, orange, yellow, green, blue, indigo, and violet veggies because each of them contain different nutrients. Like fruit, veggies contain a lot of fiber and it will take longer for you to digest them and you won’t feel the hunger so fast.
But you have to be honest and don’t add butter, cheese, mayo, or commercial dressing to your veggies. If you roast them, use olive or coconut oil for more health benefits.
Lean meat like beef, chicken, also whole eggs, and fish are the best in your belly fat fight. Plant based proteins like beans, legumes, quinoa and seitan are also excellent for belly fat loss and any weight loss diet.
Studies show that the more good quality protein you eat, the less belly fat you have. Obviously, you can get too much of a good thing, so try for about 5 ounces a day.
Eating meat doesn’t include processed meats. Processed meats are full of additives that are linked to cancer and also they contain a lot of salt. Too much salt causes bloating and will offset any weight loss and you will have a lot of other health problems.
Avoid refined carbs
It is important to avoid carbs. Fruits, grains, vegetables and milk products are carbohydrates. But not all carbs are created equally. Refined carbs must be avoided in order to lose belly fat.
All refined carbs are metabolized into sugar and from sugar they become belly fat. They’ll also increase your appetite. Cutting refined carbs leads to a quick reduction in water weight. Limiting carbs increases loss of belly fat.
You should know that refined carbs include: beer, white flour/bread and rice, pastries, sodas, snacks, pasta, sweets, and breakfast cereals.
Eat whole grain
It is better for you and your organism if instead of refined grains you eat less than 50 grams a day of whole grains. There are hundreds of whole grains that are excellent sources of plant-based protein.
Pay attention, because whole wheat is not always a whole grain. Some “whole wheat” products are refined white flour with food coloring and some additives like bran. Read the ingredients list for whole wheat flour.
Don’t forget that is very important to keep your carbs low for increased belly fat loss.
Eat viscous fiber
Because viscous fiber forms a thick “gel” ,it takes a lot of time to work through your guts. You’ll feel full for much longer time. You’ll also absorb more nutrients as food moves more slowly through the intestines.
Researches show that eating 10 to 14 grams of soluble fiber a day reduces belly fat by 4.5 pounds over 4 months.
You can find viscous fiber in foods like oat bran, dried beans, nuts, barley, flaxseed, oranges, apples and carrots. Try a bowl of oatmeal (but without any margarine and maple syrup) and add flaxseed for a super healthy breakfast.
Add Chia seeds
If you are looking for one perfect food for your body, try chia seeds. They are extra high in vitamins, minerals, antioxidants, fiber, protein, healthy fats and are a spectacular viscous fiber. Eat your daily chia seeds raw, soaked in juice, or added to oatmeal, cereal, yogurt, vegetables or rice dishes and you will feel great.
Try to eat about 1.5 tablespoons twice a day.
Choose healthy fats
Not all fats are created equal. You absolutely must cut down on all fat intake. Saturated fats are found in meat, so the leaner the meat, the better.
But, transfats are really bad for you and your health. These include partially hydrogenated and hydrogenated vegetable oils. Do not eat these. They will not help you lose any weight and are hard on your heart, too.
Cook with coconut, avocado, sunflower or olive oils but use them in moderation and try not to fry food.
I know that this isn’t food, but…. Exercise is more than important. If you eat the foods from above, you will lose weight, but if you add aerobic exercise you will increase the belly fat loss.
Continuing to exercise after you’ve lost weight will keep it off. Make a routin of working up to 105 minutes of aerobic exercise a week. That’s about 15 minutes a day! In our days we can use fitness gyms in our area so, basically, it is it is easier for a normal weight loss management routine. Some recommendations are available at NVO and Imoneria.
Oh… and exercise isn’t sit-ups or planks (although they, and weight training won’t hurt). Aerobic exercise includes activities like walking, running swimming, and biking.
Is not imposible to lose body fat!
Stop eating sugar, artificial sweeteners and all trans-fats. Eat more fruit, veggies, and lean meat. Add some chia seeds for maximum results.
The most important: add aerobic exercise!
You’ll feel better and be healthier and you will better!