Edward Happer is a registered dietitian and health blogger providing clinical counseling. He writes under name of Bilaras on health blogs.
The Most Important Meal of The Day
Skipping meals and eating less might seem like the best way to lose weight and to lose belly fat, but there are few foods that need to be increased in consumption, rather made a routine. Not only certain kind of foods, but also some meal times are very beneficial for belly fat to go away, for example breakfast. Eating breakfast means that the insulin levels in the body remain steady and the ‘bad’ cholesterol gets reduced.
Cortisol is a steroid hormone present in the body, which is also called the stress hormone, because it tends to be produced under stress. This kind of hormone is directly related to an increase in the belly fat. So we can say, another way to reduced belly fat is to stay stress-free, or at least learn ways to control stress and stress eating. Sleeping properly and exercises like yoga and swimming, all can help relieve stress in the body and mind.
3. Live a Active Lifestyle
Reducing belly is a big commitment and it requires a person to be active throughout the day, not just for a few hours at the gym. So the best way to do so is by actively counting your steps and programming your body to move instead of lying down. For example, instead of taking the elevator use the stairs and walk about thirty steps every thirty minutes in the day. Doing any kind of workout routine with extra belly fat is a difficult challenge. Most of the time, you get a backache out of it and that puts you to bed for a long time. So starting any routine with a brisk long walk is an easy and safe option. Walk also helps with reducing belly fat, so if you have a high BMI start with a brisk walk and increase your timing gradually.
Calories Burned by Walking
4. Switch to whole grains
Refined grains do no good when reducing belly fat, so when one is about to start looking after their health and diet, they should switch to whole grain foods. Reducing belly fat is aided by whole grain foods. Some of the whole grain foods that should be used are brown rice, brown bread (organic), whole-wheat pasta, oats and barley. Whole grain foods will change the insulin and glucose will respond in your body and fat on the belly and the body, gets easier to burn.
5. No crunches!
People, who are looking to lose weight, think that crunches are the best way to lose belly fat. Well, they are wrong! Crunches may cause serious pain to the lower back, so do the crunches when your belly fat is reduced and you are looking to tone up your body.
Honey Lemon Tea is The Best Belly Melting Drink
Water is a very important aid to losing weight. It makes the metabolism in the body very active. Good hydration can be achieved by drinking plenty of water throughout the day. Drinking water throughout the day will help your body flush out different toxins keeping the digestive system healthy. Hence, makes an effective partner when losing belly fat.
7. Step up on Cardio
Cardio exercises will provide the best results and will require the most work. Different kind of cardio exercises includes walking, swimming, jogging, doing the treadmill, biking and climbing. These kinds of exercises build muscles and endurance in the body and burns calories fast. These exercises should be done for at least an hour every day, start off by twenty minutes and slowly increase it.
8. Resistance Exercise
The types of resistance exercises include lunges, squats, push-ups and weightlifting. Research shows that when resistance exercises are combined with cardio, they can together produce the best results. So, when reducing belly fat, it is best to expand the exercise and workout time, by incorporating resistance exercises for best results.
9. Add more Fiber to a Diet
Foods that contain fiber include apples and oats, these foods lower insulin levels in the body, and ultimately help in reducing belly fat. Fiber can also be obtained by eating more of the fruits and vegetables. Another amazing source of fiber and protein is pea soup. Remember to slowly add fiber to the diet and not overindulge in to quickly. It is always better to eat the fruit (even vegetable sometimes) raw, then to make a juice out of it.
10. Limit Sugar and Processed Carbs.
This is one of the most obvious things to avoid when trying to lose belly fat. Sugary foods and sugar itself should be eliminated or replaced with healthy alternatives. Spicy snacks can be used instead in moderate amounts for cravings. Low sugar and carb diet also improves metabolism.
11. Eat more Protein, Fruits and Vegetables
Proteins are important because your body uses proteins to repair tissues and build muscles. Some of the foods rich in protein include fish, meat, chicken, eggs and cheese (cottage). Also include fruits and veggies in your diet, fruits and vegetables can help you control calorie intake. Vegetables are most filling food with really low calorie count.
12. Eat more Fat
This will come as a surprise to most because eat more fat and want to reduce weight seems strange together, but for reducing belly fat this is very important. There is such a thing as good fat and bad fat, eat unprocessed and whole healthy fat because it will take fat to burn further belly fat in the body. Some of these healthy fats include eating nuts and flax seeds and using olive oil in your foods and salads.
13. Sleep Well
The main reason for belly fat is said to be insulin sensitivity. This means that hormones and insulin levels in your body are disturbed and they result in producing different chemicals that elevate certain food cravings. This happens when sleeping late at night disturbs the biorhythm and increases hunger or being tired from lack of sleep releases Ghrelin. Which prompts you to crave fattening, high sugar, high carb foods. So losing sleep can have a disaster effect on the belly fat and overall food consumption.
14. Lemon Honey Tea and Grapefruit juice
These two are the most recommended fat burning drinks ever. Lemon honey tea early in the morning and grapefruit juice at any time of the day. If you are wondering about the recipe its very simple. Take a lemon and 2 spoons of honey and add them to warm water or green tea. There are different kinds of green teas in the market and they all can be used. I recommend the natural selection without flavors and sweeteners.
Points to Remember
- Breakfast- most important
- Count your steps
- Switch to whole grains
- No crunches!
- Keep hydrated
- Step up on cardio
- Resistance exercise!
- Add more fiber to diet
- No sugar!
- Eat more fruits and vegetables
- Eat more fat
- Sleep well!
Tori Leumas on July 14, 2015:
Jackie Lynnley from the beautiful south on July 05, 2013:
This will be a great one to bookmark, thank you!