When you exercise, remember to moderate what you eat and keep and eliminate foods that builds up fat.
1. Throw Out The Junk Food – Reduce Sugar and Saturated Fat
To lose stomach fat you have to throw out the junk food! You are what you eat, so don’t eat junk. Do not keep junk food like cookies, chips, sweets and other similar products in your house. Junk food and addiction to sugar is considered to be the greatest cause of belly fat today. There are some foods that burn belly fat which will help you, but you still have to control calories.
If you do not have these bad foods lying around, you will not think about them and after sometime, you will break the bad eating habits. Most weight loss plans provide great nutrition advice and motivational tips to help you keep your healthy diet on track and this is essential for losing belly fat.
But, why is junk food so bad? Mostly it is due to the high sugar content of junk food. Most junk food consists of refined carbs and sugar, which when eaten quickly raise blood sugar levels, leading to reduction in fat burning and increase in appetite.
2. Carbohydrates and Losing Belly Fat – Low GI Carbs are Best
Consumption of carbohydrate is essential for losing belly fat, but there are good carbs and bad carbs. Refined flours and the foods that they create, such as white bread, pasta, donuts, cakes and biscuits (yes, biscuits cause weight gain) should be avoided. They can cause bloating, poor digestion, and lead to accumulation of fat, which is the opposite of how to lose belly fat!
“Good carbs”, such as fresh fruits and vegetables, should be eaten instead. Slow release carbohydrates are also beneficial, such as oats, brown rice, some pulses and sweet potato. A diet that takes most of its carbs from fruits and vegetables, as opposed to refined flours, is healthier. Read our Low GI Diet eBook to learn how the glycemic index help you to lose weight.
Ideally granary or wholemeal bread should be eaten instead of white bread, and biscuits / cookies and cakes should be avoided. Consuming too much carbohydrate can bump up your insulin level, which can slow down your metabolism. Your body cannot metabolize too much carbohydrate at once because the body does not need so much energy at once. The excess sugar from the carbohydrates will just turn into stomach fat.
Much research has shown that adopting the Atkins Nutritional Approach, i.e. a high fat/protein diet, is the way ahead to lose weight fast. Avoiding carbs increases the fat burning metabolism (lipolysis), which helps to reduce belly fat to get a flat stomach.
STAY HYDRATED: High levels of stress in people’s lives has been linked by scientists from Harvard University to higher abdominal obesity. Dr Jason Block and his colleagues from Harvard in the US say that in theory, stress may raise levels of the hormone cortisol, which is linked to tummy fat.
Stress also appears to upset hormones that help us to control our appetite.
To help reduce stress, make sure that you drink enough water and other fluids during the day.
A lack of fluids can put you on edge.
If you drink when you are thirsty and your wee is a pale yellow colour, this indicates that you are very well hydrated.
WATCH YOUR CAFFEINE INTAKE: Although coffee, tea, cola and energy drinks all count as fluids, they also provide caffeine, too much of which may jangle your nerves and add to stress.
Try to stick with no more than three to four caffeine-rich drinks a day and have your last one mid-afternoon (or eight hours before you go to bed), so that it gets metabolised before you try to sleep.
SWITCH TO WHOLEGRAIN: The Friedman School of Nutrition at Tufts University in Boston in the US has shown that people tucking into fibre-rich carbohydrates had much smaller increases in waist sizes during their lives than those wolfing down refined, processed foods.
Make a few changes to your lifestyle, such as doing more exercises on the weekdays or you can exercise when you watch tv. It’s all about maximizing your time and raising your body’s calorie burning activities.
photo by: gareth1953 At Home Recovering