How to Lose Your Belly Fat?
Any form of lifestyle change, whether you intend to gain or lose weight, has more to do with your diet and eating habits than your workout routine. You might start consuming healthy food, but your eating-habits also play an important role.
There are 5 ground rules for consuming food that flattens your tummy giving it a lean and toned appearance. They are listed as follows:
5 Ground Rules
- Portion control:
It is a lot easier to simply cut down your portion sizes than to skip meals. Use small plates, spoons, and bowls to give your subconscious the impression that you’re eating as much as before. Also, mindful eating goes a long way in controlling your food intake.
- Avoid sugar and sweetened beverages:
Sugar results in premature ageing and too much of it can pile up as fat and flab around your tummy. It also throws off your blood sugar and insulin levels which can hinder in your weight loss process.
Sweetened beverages and soft drinks are full of empty calories that simply stuff up your system without providing any energy.
- Incorporate high protein food:
A high-protein diet helps in building muscles mass along with compelling your body to use protein as its energy source. It keeps you satiated and boosts metabolism as well.
- Reduce carbs from diet:
This is the most important rule in the book. All your healthy eating and dieting plans go waste if your carb intake is more than your carb consumption.
Cut down on carbs, especially refined carbs, to compel your body to use protein and existing carb reserves to derive energy.
- High fiber diet
Fiber bulks up your diet not only keeps your full, but speeds up your metabolism as well. It induces healthy bowel movements thus preventing constipation and bloating while your change your dietary habits. It also reduces your unpredictable hunger pangs and sugar cravings to a large extent.
Top 3 Superfoods to shed belly fat:
Nutrition Content in Half of Avocado (68g)
- 1.2g carbs
- 4.5g fiber
- 10g of monosaturated fatty acids (oleic acid) 15%
- Rich in folate, vitamin K1, potassium, copper, vitamin E, B6, C, Carotenoid, Persenones A and B, D-Mannonheptulose.
Avocado has relatively low sugar content and glycemic index. 79% of its carbs form fiber that regulates appetite and increases satiety. However, it contains short chain carbohydrate that some people cannot digest.
Oleic acid in avocado curbs belly bloating and assists in the absorption of carotenoids. Avocado consumption is associated with lowered BMI and waist circumference, improved overall diet quality, nutrient intake, and reduced risk of metabolic syndrome.
Nutrition Content in Half of Lemon
- 6 calories
- 2g carbs
- Rich in vitamin C (36%), folate and potassium
Lemon boosts metabolism by inducing adequate hydration in the body cells. In addition to promoting satiety and fullness it reduces calorie intake as well. It is a healthy, detoxifying fruit, improves digestion, and flushes out toxins effectively.
The vitamin C antioxidant from lemon slows down ageing and promotes a healthy liver by destroying free radicals.
Consuming lemon regularly can aid in smooth digestion, cut down acidity, and catalyse metabolism in the long run. Not only that, it also prevents the formation and deposition of calcium oxalate stones in the kidneys.
Nutrition Content in Half a cup of berries
- Raspberries/blackberries 8g fiber
- Strawberries 3g fiber
- Rich in antioxidants like Anthocyanin, vitamin C, B complex, E, A and Copper, selenium, zinc and iron
Berries play a major role in increasing satiety. According to a recent study conducted in the University of Michigan Cardiovascular Center, blueberries may help reduce belly fat.
It also brings down the risk factor of cardiovascular diseases and unhealthy metabolic syndrome that works on rats. Not only that, polyphenol in berries pose an anti-obesity effect, reduce unhealthy weight gain, and decrease risk of type 2 diabetes.
Summing it up:
Losing belly fat is a long, gradual process. The trick is to stay consistent with your dietary habits and you’ll soon start seeing results manifesting themselves in due course of time.