Belly fat is more than meets the eye, it is totally dangerous. Visceral fat produces a hormone that results to diabetes and inflammation. It is also connected to cardiovascular disease, breast cancer, and gallbladder issues. The only way to get rid of belly fat is to consume certain meals and exercise.
Acclaimed breakthroughs , pills, and surgery won’t do you any good. Belly fat is very corperative with diet and exercise. By eating the foods listed here, you will see results in a short time. And the best part is, you’ll feel better overall.
1. Drink More of Water and Unsweetened Tea
Desist from drinking sweetened drinks ASAP. This includes sugar and artificial sweeteners. Drink pure water, unsweetened tea, black coffee, and green tea for maximum benefit.
You definitely must avoid sugar because sugar is made, in part, of fructose. Your liver can’t process much fructose and turns the excess into fat and it stores in your belly. Artificial sweeteners cause cravings.
The mentioned beverages are known to stop dehydration and may increase your metabolism.
2. Eliminate Sugar Completely
It is time to stop consuming sugar or artificial sweeteners. It’s not going to be easy tough! But losing stubborn belly fat is worth it. Completely eliminating sugar means no more soft drinks, fruit juices, cookies, pastries, and candy bars.
It also entails going through labels. You might consume a healthy salad, but your salad dressing is probably flocked with sugar. So also is your ketchup, BBQ sauce, and even mustard.
Head for your cabinet and unconsciously pick out a favorite. The odds are there is a lot of sugar in it, but it may be listed under one of sugar’s many names.
3. Grab More Fruits
Comfort a sweet tooth by consuming fruits. At the beginning, you may crave a lot of fruit, but that wears off soon enough.
Fruit is healthy, even though it contains sugars, because fruit generally comes in a single serving size, chewing makes your brain release hormones to make you feel full, and fruit contains fiber. Fiber makes you feel full for longer and you won’t need to eat as much.
Fruit also packs many healthy vitamins and anti-oxidants.
4. Eat Veggies or Include them In Your Meals
Eat uncooked, boiled, or roasted veggies. Veggies holds vitamins, minerals, anti-oxidants, and other vital nutrients. Eat the rainbow – red, orange, yellow, green, blue, indigo, and violet veggies each packs different nutrients. Like fruit, veggies contains a lot of fiber and it will normally take longer for you to digest them.
Don’t put butter, cheese, mayo, or commercial dressing to your veggies. If you roast them, use olive or coconut oil for added health benefits.
5. Consume Meat
Beef, chicken, whole eggs are lean meat, and fish are all good to go in the belly fat war. Plant based proteins like beans, legumes, quinoa and seitan are also good choices for belly fat loss.
Studies reveal 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.
6. Frown At Refined Carbs
You will need to avoid carbs. Fruits, grains, vegetables and milk products are carbohydrates. Not all carbs are created equally. Refined carbs must be avoided to lose belly fat.
Refined carbs are metabolized into sugar and from sugar to 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.
Refined carbs include beer, white flour/bread and rice, pastries, sodas, snacks, pasta, sweets, and breakfast cereals.
7. Go For Healthy Fats
All fats are different from each other. You absolutely must cut down on all fat intake. Saturated fats are mainly found in meat, so the leaner the meat, the healthier.
Transfats are absolutely terrible for you. These include partially hydrogenated and hydrogenated vegetable oils. Do not consume these. They will not aid you on the journey to lose weight and are tough on your heart.
Do most of your cooking with coconut, avocado, sunflower or olive oils but use them in moderation.
This is definitely not something you eat, but…. Exercise is no doubt very important. If you eat the foods discussed, you will lose weight. Adding aerobic exercise will increase the belly fat loss.
Continuing to exercise after you’ve lost weight will keep it off. Work up to 105 minutes of aerobic exercise a week. That’s 15 minutes a day!
9. Include Chia Seeds
If you have your eyes out for one perfect food, try chia seeds. They are exceptionally high in vitamins, minerals, antioxidants, fiber, protein, healthy fats and are a terrific viscous fiber. Eat your daily chia seeds raw, soaked in juice, or added to oatmeal, cereal, yogurt, vegetables or rice dishes.
Consume about 1.5 tablespoons twice a day.
10. Eat Viscous Fiber
Viscous fiber forms a thick “gel” that takes a lot of time to work through your guts. You’ll feel full much longer. You’ll also absorb more nutrients as food moves more slowly through the intestines.
Study show that eating 10 to 14 grams of soluble fiber a day reduces belly fat by 4.5 pounds over 4 months.
Viscous fiber is found in foods like oat bran, dried beans, nuts, barley, flaxseed, oranges, apples and carrots. Try a bowl of oatmeal (without margarine and maple syrup) and add flaxseed for a super breakfast.