Belly fat, known as visceral fat, is one of the worst fats in a human body. Excessive fat around your waistline not only affects your body shape but could mean impending health problems hence requiring you to do something about your diet. Belly fat has everything to do with the food you eat therefore there are certain diet choices you need to make so as to burn that fat.
Getting rid of the belly fat doesn't however translate to skipping meals. Skipping meals is unhealthy as it sends your body a message that you are starving causing your body to store fat instead which ends up wrecking your metabolism. So how exactly can you lose your belly fat just by observing your diet? You fight fat with food. You want to lose that belly fat fast? Knowing what to include in your diet could be all you need.
1. Avoid Sugar
Sugar is your enemy if you are looking to lose your belly fat fast. Reduce sugar in your diet and consider doing away with sugary/artificially sweetened drinks and beverages all together like sodas and fruit juices. A lot of refined sugar can lead to accumulation of fat around your belly. Refined sugar contains fructose, usually metabolised by the liver. Thus when the liver can't metabolize all the sugar, it stores it up as fat which ultimately leads to insulin resistance.
2. Eat More Proteins
Eat proteins like you mean it. Besides protecting you against insulin resistance, proteins supposedly boost your metabolism causing your body to burn your fat reserves. Proteins reduce cravings and leave you feeling fuller for longer. Some of the best protein sources include; fish, poultry products, unprocessed eggs, sea food and dairy products.
3. Cut Down on Carbs
Cutting on carb diets like pasta and white bread is sufficient to make your body start burning fats to fuel itself. High carb diets make your body pile calories and increase water weight. Low carb diets on the other hand target belly fat.
4. Eat Enough Fibre
Foods high in fibre leave you feeling full for longer. However it's the soluble fibre like what can be derived from; apples, berries, beans, cereals like oats and green peas that is most effective in reducing belly fat. Almonds too make a good source of fibre reducing visceral fat build up over time. Snack on either of these to curb your hunger and avoid overeating. Fibre also cleans your body of toxic waste.
5. Eat Mono-unsaturated Fats
Mono-unsaturated fats from sources like; olive oil, avocados and nuts make you gain more muscle and less fat compared to saturated fats which pack on more visceral fat to your body. Also some types of polyunsaturated fats like what's found in walnuts, pine nuts, flaxseed oil, salmon (rich in omega-3) and sunflower seeds could be good in losing belly fat as they are known to cause inflammation to the body. These two types of fats increase the levels of hormones that signal your brain when full hence keeping you from overeating.
6. Eat Green Vegetables
What that flat tummy so badly? Fill your plate with green leafy vegetables. Vegetables like broccoli, spinach, cauliflower, kale, asparagus and arugula have less calories, reduce water retention and more fibre. They contain phyto-nutrients that fight oestrogens causing belly fat. Eating some vegetable salad before a meal will leave you feeling full hence eating less.
7. Carry Water Everywhere
Don't just carry water, take a sip every now and then to remain hydrated. This makes you feel fuller and stay off sugary drinks like soda, which only increases you calorie intake with no nutritional value, when not thirsty.
8. Cut out Processed Foods
Processed foods are loaded with calories and fats and head to the area around your belly which hinders your ability to get that flat tummy. Such foods include; fries, sweetened drinks and crackers.
9. Moderate Dairy
Low calcium causes the body to produce a hormone that stores up visceral fats. Focusing on a calcium rich diet is thus crucial if that belly must go. Calcium sources include; plain Greek yoghurt and milk.
10. Green Tea
Green tea contains antioxidants that are known to improve your metabolism hence increasing the burning of fat cells.
11. Eat Dark Chocolate
Dark chocolate, high in cocoa content, contains stimulants and antioxidants that speed up fat burning. So add it moderately in your intake.
12. Omega-3 Fatty Acids
Usually found in salmon, walnuts, sea food and flaxseed. All this stuff gives your body a healthy boost and burns fat at the same time.
Lastly don't stop eating clean and then make exercise whether it is light or high intensity your regular habit. You will see wonderful results in a few weeks.
Getting rid of the belly fat doesn't however translate to skipping meals. Skipping meals is unhealthy as it sends your body a message that you are starving causing your body to store fat instead which ends up wrecking your metabolism. So how exactly can you lose your belly fat just by observing your diet? You fight fat with food. You want to lose that belly fat fast? Knowing what to include in your diet could be all you need.
1. Avoid Sugar
Sugar is your enemy if you are looking to lose your belly fat fast. Reduce sugar in your diet and consider doing away with sugary/artificially sweetened drinks and beverages all together like sodas and fruit juices. A lot of refined sugar can lead to accumulation of fat around your belly. Refined sugar contains fructose, usually metabolised by the liver. Thus when the liver can't metabolize all the sugar, it stores it up as fat which ultimately leads to insulin resistance.
2. Eat More Proteins
Eat proteins like you mean it. Besides protecting you against insulin resistance, proteins supposedly boost your metabolism causing your body to burn your fat reserves. Proteins reduce cravings and leave you feeling fuller for longer. Some of the best protein sources include; fish, poultry products, unprocessed eggs, sea food and dairy products.
3. Cut Down on Carbs
Cutting on carb diets like pasta and white bread is sufficient to make your body start burning fats to fuel itself. High carb diets make your body pile calories and increase water weight. Low carb diets on the other hand target belly fat.
4. Eat Enough Fibre
Foods high in fibre leave you feeling full for longer. However it's the soluble fibre like what can be derived from; apples, berries, beans, cereals like oats and green peas that is most effective in reducing belly fat. Almonds too make a good source of fibre reducing visceral fat build up over time. Snack on either of these to curb your hunger and avoid overeating. Fibre also cleans your body of toxic waste.
5. Eat Mono-unsaturated Fats
Mono-unsaturated fats from sources like; olive oil, avocados and nuts make you gain more muscle and less fat compared to saturated fats which pack on more visceral fat to your body. Also some types of polyunsaturated fats like what's found in walnuts, pine nuts, flaxseed oil, salmon (rich in omega-3) and sunflower seeds could be good in losing belly fat as they are known to cause inflammation to the body. These two types of fats increase the levels of hormones that signal your brain when full hence keeping you from overeating.
6. Eat Green Vegetables
What that flat tummy so badly? Fill your plate with green leafy vegetables. Vegetables like broccoli, spinach, cauliflower, kale, asparagus and arugula have less calories, reduce water retention and more fibre. They contain phyto-nutrients that fight oestrogens causing belly fat. Eating some vegetable salad before a meal will leave you feeling full hence eating less.
7. Carry Water Everywhere
Don't just carry water, take a sip every now and then to remain hydrated. This makes you feel fuller and stay off sugary drinks like soda, which only increases you calorie intake with no nutritional value, when not thirsty.
8. Cut out Processed Foods
Processed foods are loaded with calories and fats and head to the area around your belly which hinders your ability to get that flat tummy. Such foods include; fries, sweetened drinks and crackers.
9. Moderate Dairy
Low calcium causes the body to produce a hormone that stores up visceral fats. Focusing on a calcium rich diet is thus crucial if that belly must go. Calcium sources include; plain Greek yoghurt and milk.
10. Green Tea
Green tea contains antioxidants that are known to improve your metabolism hence increasing the burning of fat cells.
11. Eat Dark Chocolate
Dark chocolate, high in cocoa content, contains stimulants and antioxidants that speed up fat burning. So add it moderately in your intake.
12. Omega-3 Fatty Acids
Usually found in salmon, walnuts, sea food and flaxseed. All this stuff gives your body a healthy boost and burns fat at the same time.
Lastly don't stop eating clean and then make exercise whether it is light or high intensity your regular habit. You will see wonderful results in a few weeks.