10 Effective Ways To Lose Belly Fat
It can be pretty difficult to stick to the conventional exercise plan and diet to lose belly fat. However, there are several proven tips that can help you achieve this without stress.
According to the Academy of Nutrition and Dietitics, the best way you can achieve lose belly fat or generally lose weight is to stick to base it on diet and lifestyle changes. This is even more important if you want to keep the fat off for good.
Another important thing you should keep in mind is that whatever diet of lifestyle changes you are making should be the one you can stick to for a long time. Not harsh or stick diet plan of lifestyle that you would get bored with easily or the one that will make you feel as if your life is on hold.
Those ones cannot give you a sustainable belly fat loss result.
In addition to your abs workouts, the following are effective ways by which you can incorporate strategic slow changes in your nutrition to avoid overeating, lose belly fat and prevent regaining it in the future.
1. Food Journal
You have to be honest about the things you put in your mouth and how much of them you consume. Most people find it hard to do it and it is a vital thing to do for anyone looking to lose belly fat. It only takes few minutes to record.
2. Eat A Good Breakfast
If you are going to skip any meal for the day, it shouldn’t be your breakfast. Don’t just eat anything, make it good. Eating something good is not asking you to go for bacon or bread. Go for heavy-on-protein breakfast. This way you can control your hunger throughout the day. Experts have recommended yoghurt, peanut butter and eggs as breakfast choices.Bottom of Form
When it comes to losing belly fat and achieving total wellbeing, stress are often neglected. However, it has powerful effect on your appetite and weight.
When you are stressed, your cortisol levels become elevated. Having, this stress hormone disrupted can increase your cravings and hunger for unhealthy food. This makes you end up consuming more calories. Stress may also increase your risk of several diseases.
Eliminate Sugary Drinks
Added sugar is a worst ingredient in diet today. You can easily consume massive amount of excess calories from them because calories fro, liquid foods don’t have effect on fullness the way solid food does.
This is because the brain does not register liquid foods the way it does solid foods. This makes you to eat more. Not only will you be able to reduce your belly fat by staying away from these sugary beverages, you will also be provided with long-term health benefits
Eat Real Food
This is exactly what the concept of the Palaeolithic diet is all about. As humans, we are not genetically wired to live on foods from bag, box or from a window. It pays to get them from nature. Eat more real foods that are off high quality and energy. They are what you have been engineered to survive and thrive on.
Drink Water Regularly
I bet you have already heard this a million times, but have you been doing it? Drinking water before meal is much more effective when it comes to helping you eat less. In a study, drinking 17 oz of water, in about 30 minutes before meals, helped people to reduce hunger.
That way, they consumed lesser calories. Also, within a period of 12 week, the [participants lost 44% more body fat, with a significant pounds of belly fat gone. Replace your calorie-loaded drinks with enough water.
7. Get Enough Sleep
Even science has backed up the fact that people eat more when they don’t sleep well and they put more food in their mouths when they are tired. According to Marie Pierre St. Onge, Ph.D., a research associate at New York Obesity Research Center, people that don’t have enough sleep produce more ghrelin, a hormone that stimulates appetite.
Also, researches have revealed that the problem is both physiological and psychological. For people that derive themselves of sleep, the portion of their brain for reward and pleasure lights up when they eat, more than people who have enough sleep. This tempts them to eat more.
Eat Without Distractions
The most common distraction while is from electronics. Most times, we eat while watching TV, going through out phones, playing computer games and so on. Doing this may make us lose track of how much we have eaten. This causes overeating and fat gain in the body. Paying attention to what you eat may help you eat fewer calories.
People who eat while they’re watching TV or playing computer games may lose track of how much they have eaten. This, in turn, can cause overeating and it also has greater influence on your meal intake later that day.
One review article of 24 studies’ results discovered that distracted people during meal time ended up eating about 10% more in that same sitting and consumed 25% more calories at later meals. These extra calories have massive impact on your belly fat in the long-term.
Eat Plenty of Protein
Protein has great effects on the appetite. It increases fullness, reduce craving and help you consume fewer calories. This is due to the effect of protein on hormones ghrelin and GLP-1 that play roles in hunger and fullness.
In a study, participants that increased protein intake from 15% to 30% of calories ate 441 fewer calories per day and were able shrink their waistlines and lose 11 pounds of fat in 12 weeks, without restricting anything intentionally.
So, from your grain-based breakfast, switch to a protein-rich option like Greek yogurt, lentils, quinoa, eggs, chicken breasts, fish and almonds.
Eat Fiber-Rich Foods
Eating fiber-rich foods also increase satiety and help you feel fuller longer.
Studies indicate that viscous fiber, is incredibly helpful for belly fat loss. This type of fibre forms a gel when it comes in contact with water. This gel slows down the rate at which your body absorbs nutrients and the emptying of the stomach.
Viscous fiber is only available in plant foods such as beans, asparagus, oranges, oat cereals, Brussels sprouts and flax seeds.
Glucomannan, a weight loss supplement that is good for losing belly fat, is also very high in viscous fiber.