Get rid of belly fat
- Dietitian.Lauren Hmede
- Feb 18, 2019
- 2 min read
Introduction:
Belly fat is the most dangerous form of obesity as it is related to many chronic diseases. Unfortunately there is sport reduction instead there are overall fat reduction in the body. To decrease the belly fat and slim your waistline you need to follow these instructions:
Eat More of These Foods
Water-filled veggies are great for helping you lose weight as they are rich in healthy vitamins, minerals, and fiber to keep you full. Moreover they are rich in potassium that help in get rid of water retention. Try eating a more plant-based diet, focusing on veggies, whole grains, and plant proteins such as beans, nuts, seeds, and soy products. Some examples of water filled veggies are tomatoes, zucchini and cucumbers.
Get Your Fill of Fiber
Aim to include fiber into your diet to lose weight. Fiber is a full filling food that improve satiety and prevent hunger. Aim to have 25 grams of fiber daily to get rid of bloating.. Go for foods like oat bran, barley, lentils, beans, and some fruits and veggies such as cauliflower, apples, and citrus fruits.
Go For Protein
Make sure to get enough protein from lean sources like chicken breast, tuna and legumes. Enjoy protein with fiber at breakfast for example mix your yogurt with chia seeds or flaxseeds. General recommendations for protein intake are 0.8 grams/kg body weight. Protein is important for weight loss as it has slow digestion and improve satiety feeling.
Reduce Stress
Stress has been linked to obesity and especially belly fat, sas cortisol a stress hormone is released and causes high blood sugar levels by promoting the breakdown of protein stores into glucose to be used as fuel. Over time, persistently high level of cortisolseen in stress promote the storage of excess glucose as fat in the abdomen, causing belly fat.
So the solution will be a strategy to deal with stress so when you're anxious, upset, or feeling overwhelmed, try calling a friend, taking a walk or long shower,doing yoga or another workout, meditating, or journaling.
Avoid These Foods
Food that are rich in refined carbs, sugar and processed food are linked with belly fat and obesity as they are stored in the belly area moreover they affect insulin secretion as they have high glycaemic index and they will cause glucose storage.
Be Armed When Sugar Cravings Strike
When sugar cravings or the need to eat out of boredom or habit take over, be ready! Keep healthy low Cal desserts on hand like some no bake brownies in the freezer or date sweetened cookies.
Set Your Kitchen Up For Success
Clear the counter tops of boxes of crackers, jars of cookies, bowls of candies, and boxes of your kiddo's cereal, and replace it with things that can be helpful immediately when you're feeling hungry like bowls of oranges, bananas, or containers of cherry tomatoes.
You can also create a station for coffee and tea to reach them whenever you want to drink something. These small steps really matter and are the main road toward healthy lifestyle.
Sources:
https://www.timesnownews.com/health/article/10-day-weight-loss-plan-6-simple-tips-to-lose-weight-and-get-a-flat-stomach-belly-fast/273719
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