How to lose belly fat?
If you have searched “How to lose belly fat” and landed here, it means you are at the right place. The truth is that stubborn belly fat can be a cause of high blood pressure, type 2 diabetes, heart disease, dementia, and certain cancers for many people. It also can cause insecurity for many women out there, with 77% of women surveyed by a Health organization.
And, after a year of having our daily routine drastically changed by shifting lockdown measures, the worry of having moved less might be on your mind. Research has shown that being at a healthy weight can be beneficial when infected with the coronavirus.
Common causes of belly fat are the following:
- Poor diet, including excess intake of cakes, candy, soda, and artificial juices.
- Too much alcohol
- Lack of exercise
- Poor sleep
Everyone has some belly fat, even people who have flat abs. That is normal. But too much belly fat can affect your health in different ways than other fats. Fortunately, we have simple steps you can take to help you move more and start losing fat safely and sustainably.
Increase the intake of protein
Proteins are the basic structures of the human body. Protein is one of the most important food group you can eat to help get rid of belly fat because:
- It keeps you satisfied. When you take more protein, you eat less food.
- It can help reduce cravings.
- Protein takes a longer time to digest, which means you burn more calories, and it can boost your metabolism by up to 80-100 calories a day.
- People who tend to eat quality protein have less belly fat.
Eat a protein-rich breakfast, such as a protein bar with cereal. The bottom line is, you can eat and lose belly fat.
Foods that contain all the essential amino acids are called whole proteins. These foods include
- Dairy products like cheese and milk
Avoid Processed food
The Many Health Risks of Processed Foods
- Increased cancer risk.
- Too much sugar, sodium, and fat.
- Lacking in nutritional value.
- Caloric dense.
- Quicker to digest.
- Full of artificial ingredients.
What to do
- Reduce the intake of sugar-sweetened beverages, more water.
- Stop adding extra salt to foods.
- Choose whole grains over processed grains.
- Limit or avoid processed meats.
- Plan ahead.
- Use Whole foods instead of highly processed foods.
- Read food labels on the package.
Eat more fiber
Eat more fibrous foods such as whole bread, oats, vegetables, fruits, beans, beans, and chia seeds. They fill your stomach more because fiber helps slow down digestion. A study showed that for those who have a hard time following a strict diet, simplifying the weight loss approach by just increasing fiber intake can still lead to weight loss. Women should aim for at least 21 to 25 grams of fiber per day. On the other hand for men, the range of fiber intake is 30 to 38 grams per day.
Avoid sugar and sugar-sweetened drinks
Eating more sugary foods can cause weight gain. Sugar has harmful effects on metabolic health. High sugar, mainly due to large amounts of fructose, can cause fat to accumulate around the stomach and liver. Sugar is half glucose and half fructose. When you eat a lot of sugar, the liver over fruits and forced to convert it into fat, People think this is the main reason behind the harmful effects of sugar on health. It increases belly fat and liver fat, which leads to insulin resistance and various metabolic problems.
Liquid sugar is worse in this regard. So when you take sugary beverages, you end up eating more calories. Try to minimize the amount of sugar in your diet and consider cutting out sugary drinks altogether. These include sugar drinks, sugar sodas, fruit juices, and various high sugar sports drinks.
Read the labels to check the quantity of hidden sugar in the product. Even foods sold as healthy foods can contain significant amounts of sugar. Remember that none of this applies to whole fruits. Fruits are very healthy and high in fiber which reduces the negative effects of fructose.
Eat smaller meals more often
Instead of eating three large meals a day, try eating smaller meals more often. It can keep you from feeling bloated. It often happens after a big meal. Eating more often can also help control blood sugar and manage appetite. So eat five to six small meals a day, but make sure you get enough of the food and calories you need. To create a daily meal plan that includes the recommended amounts of all major nutrients, visit the website www.draminahassan.com
Mindful eating keeps your body momentarily aware of what to eat and drink. It involves observing how food makes you feel and the signals that the body sends about taste, satisfaction, and wholeness. Mindful eating requires you to acknowledge and accept what you observe rather than judging the emotions, thoughts, and feelings.
Eating fast and not chewing food properly can cause swallowing air which causes bloating. So slow down and enjoy your meal. Your meal should last at least 30 minutes. There is another benefit of mindful eating when you take your food out for full chewing and tasting, your breakfast or meal becomes more satisfying. And studies have shown that if you eat slowly, you may end up eating less.
Mindful eating habits can help you lose weight by changing eating habits and reducing food stress.
Walk every day
If you don’t have a regular workout routine, walking is a good entry point for people. The study found that obese women who scheduled a 50- to 70-minute walk three days a week for 12 weeks significantly lost their body fat compared to the sitting control group.
“Walk your way to better health.”
Even if your starting point is a one-minute walk, it has health benefits. One of the biggest mistakes people make when trying to lose weight is that they try too fast, and as a result, they get burned. It is better to start slowly and move on than to go on and off the board. An easy way to deal with it: Take a short 10-minute walk after dinner and gradually increase the time when you become more comfortable with your daily movements.
Full body strength training is essential if you want to lose belly fat, especially if you are looking to prevent it for a long time. The reason is that strength training helps you build muscle, which will replace body fat. And because of muscle metabolism Dynamic after that, you will continue to burn calories after Training, which will reduce body fat. To get started, lift weights at least two days a week and start exercising. One way to think about this is that you are preparing to support your long-term goals.
Try not to take too much stress
Stress can ruin every part of your body, but the way you deal with it can set or break your weight loss goals. Most of the effects of stress are behaviors. It makes us eat more because we use food as an alternative to dealing with stress. Eating food to feel better is usually easier than dealing with stress. Stress-eating can only lead to growing your belly. If you find yourself feeling stressed, take a step back and think: What causes the stress and what can I do about it? Find out a way to fix it or talk to a doctor rather than turning it into a bag of fat.
Prioritize standard sleep time
Sleep is good when it comes to your weight loss success and whether you sleep too much or too little. Extra sleep may not so good for your health. But less sleep is much worse. If you only get the least amount of sleep each night, you will have more time to eat a snack and make unhealthy decisions that can affect your weight loss. Although it varies from person to person on the amount of sleep you need to be most efficient (and thus progress toward your weight loss goals), the ideal number usually lasts for seven or eight hours.