1. Go low carb
Research indicates that women who followed a low-carbohydrate diet had a smaller waist circumference over a five-year period than women who did not.
Following a low-carbohydrate diet also means that you are likely to consume more protein and studies show that a diet rich in protein-rich foods such as eggs, fish, seafood, legumes, nut meat and dairy products generally results in less belly fat, more satiety and an increased metabolic function.
A protein-rich diet also helps to maintain muscle mass and will provide the necessary fuel to support you during your workouts.
2. Add fiber to your diet
Secondly, adding fiber-rich foods to your meals is also important to keep the belly fat away.
One study showed that eating 10 grams of soluble fiber per day was linked to a 3.7 percent fat reduction in the abdominal area, as well as a 10 percent reduction in calorie intake and a 2 kg weight loss over a four-year period months.
A good source of fiber is eating foods such as legumes, oats, psyllium husk, chia seeds, as well as fruits and vegetables.
3. Eat gut-friendly food
Other studies show that strains from the Lactobacillus family can also make you lose belly fat. The study found that eating yogurt with this species reduced body fat by three to four percent over a six-week period.
Taking probiotic supplements can also help. During the three-month study, women taking probiotics lost 50 percent more weight than women taking placebo pills.
4. Eat more fat
Eating healthy fats is another key to reducing belly fat. A study linked to the regular consumption of avocado helped to reduce waist circumference and BMI.
Another study showed that fatty fish rich in omega 3 fats helps in reducing visceral fat. If you want two or three servings of salmon, herring, sardines, mackerel and anchovies a week, research shows that you can significantly reduce liver and belly fat.
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Before we list foods that you can include in your diet, let's first look at the foods that you should avoid if losing your belly fat is your goal. Instead of mentioning specifically forbidden foods (this is just unrealistic and unhealthy), these are important perpetrators of weight gain that are wise to minimize:
1. Sweet treats
You don't have to be a rocket scientist to understand that chocolate, ice cream, and Coca Cola are not the healthiest foods you eat in the rain. They are high in energy and low in nutrients, which means that a small amount of many calories contains minimal micronutrients. These foods are easy to eat in excess and therefore contribute to regular abdominal flexing.
2. Refined carbohydrates
White bread, croissants and warm fries raise your blood sugar level and lack fiber, which means you can achieve more. Again, these foods are high in energy and not the best to eat every day, so it will pay to cut back.
Drinking alcohol can easily add centimeters to your waist. To get up to speed, one gram of alcohol contains seven calories and a standard drink contains ten grams of alcohol. Do the math and you will soon realize why alcohol reaches kilos.
1. Roasted chickpeas
The perfect healthier alternative to hearty snacks such as crackers and chips, roasted chickpeas are full of fiber and muscle-building proteins to keep you feeling full. You can make them yourself or buy them from the organic food department of your local supermarket.
2. Whole grain bread
Despite all the lettuce around carbohydrates, whole-grain bread is actually super nutritious and offers long-lasting energy, intestinal-loving fibers and a range of vitamins and minerals. You are looking for a dark, dense bread with visible grains and seeds (so long, fluffy white rolls!).
A fish fillet is the perfect choice for lean proteins to complete a meal. It is not only low in calories (and therefore perfect if you are trying to lose weight), but it is also associated with a large number of health benefits. Hook, line and sinker.
4. Canned legumes
Chickpeas, beans, lentils – they are the underdog of the superfood world. Cheap, easy to use and inexpensive, legumes are all that modern grown superfoods are not. Beans, chickpeas and lentils not only provide a tasty addition to meals, they are also rich in fiber and protein to keep you satisfied (and it is less likely that you will fall into a chocolate bar later).
Another protein-rich snack choice, yogurt is rich in calcium to support strong bones and teeth. My best advice is to opt for a regular variety with less fat and to add your own sweetness with fresh fruit.
A small handful of nuts per day is a good habit to come in with a healthy waist in mind. Although they are high in fat, research has actually shown that eating nuts regularly reduces your risk of being overweight. You will be happy to know that peanut butter also counts.
The oats are the perfect way to start your day and are a superstar when it comes to good quality grains. They are not only rich in fiber that destroys hunger, but they are also more protein-rich compared to other grains – and both properties keep you satisfied.
Fresh fruit is the perfect snack with few kilojoules to satisfy your sweet tooth and at the same time to maintain your calorie budget. And before you ask – no, fruit doesn't have too much sugar and all the fruit can be on your menu (yes, even bananas, mango & # 39; s and watermelon).
Another protein-rich option to keep hunger pains away, eggs are a nutrient-rich food for every moment of the day. Poach and serve with toast for breakfast, cook and cut them for a salad for lunch, or bake them in a frittata for dinner – there are endless egg recipes that are low in calories for weight loss.
Okay, so technically not a food, but something that is very important to consider. If your goal is weight loss (and therefore a trim), minimizing your intake of liquid kilojoules is a game changer. Instead of using a lot of juices, energy drinks and soft drinks, you make the switch to water, and your waist will thank you.
Tea before bed
An easy way to start improving the quality of your sleep and boosting your weight loss is by drinking a cup of tea before bed. We are not talking about the types of dubious diet teas that promise to help you shed a stone in a week. Instead, try this herbal tea to satisfy sweet desires, soothe the mind, and prepare the body for rest.
1. Cinnamon tea
Cinnamon has tons of health benefits. It is naturally anti-inflammatory, meaning it helps you to reduce your bloating and reduce your overall physical strain. It is also said to increase insulin sensitivity and lower blood sugar levels – both are vital for weight loss. The herb is also thought to stimulate metabolism because your body uses more energy to process it. "Although it has a slight metabolism / thermogenic effect, it is more about the balance between blood sugar and insulin resistance, which in turn helps to lose weight and reduce food cravings," nutritionist Helen Bond told The Sun.
"Again, this is not a substitute for the need for nutritional changes. A much better way to balance blood sugar and insulin resistance is by following a sugar-free, low-carbohydrate diet."
Dr. Sally Norton told The Sun that cinnamon can be added to desserts or hot drinks as a healthy alternative to sugar because it can have a subtle sweetness. So if you want something sweet after dinner, a cup of cinnamon tea might be the ideal solution.
2. Chamomile tea
Chamomile is probably the best known "sleepy tea".
The Romans, Greeks and Egyptians used the herb as a wound dressing to help them heal faster. Today it is known to calm muscle spasms, making it the perfect drink after meals.
It can help to relieve abdominal cramps, IBS, indigestion and gas. And it has also been used for centuries as a sleep aid, thanks to medicinal ingredients such as apigenin and bisabolol.
3. Peppermint tea
Feeling tired and drowsy inevitably leads to snacking during the day or reaching for caloric food. But peppermint tea appeared to wake up the senses in different ways.
It relieves stress headaches, congested sinuses, improves energy and can improve sleep. And it can help to lose weight.
A small study had 13 people each take a capsule with peppermint oil. Scientists found that this decreased appetite compared to not taking peppermint oil.
But it may just be that it is a really satisfying tea that makes you feel really refreshed and less likely to eat.
4. Rooibos tea
Roobios is a South African tea made from the fermented tea leaves of the Aspalathus linearis shrub. Sweet and earthy, it contains plant-based chemicals that are directly related to controlling obesity.
A 2014 study found that tea can speed up weight loss by increasing leptin – our appetite hormone.
It is the stuff that tells the body that we have had enough food.
5. Pu-Er tea
This stuff is traditionally drunk black and is actually directly linked to weight loss.
A 2016 study found that the fat-burning effect of daily tea drinking helped 59 overweight or obese people reduce their BMI and move a significant amount of weight. In just four weeks they appeared to have cut fat from their arms, legs and abdomen.
And they also reported that they had a smaller appetite after drinking the stuff.
1. Fruit juice for fresh fruit
Nothing like a glass of freshly squeezed juice in the morning.
But how often do you have juice that you have made yourself, instead of stuff from a bottle?
Fruit has an enormous amount of health benefits, but by pressing it, you remove the fibers and leave your sugar behind. And if you buy juice, you almost certainly drink added sugar.
In fact, a glass of apple juice can contain as much sugar as a can of soda – even if they are different types of sugar.
Dr. Sarah Brewer said some people believe that juices are a good way to consume vitamin C, but fruit juices get rid of fiber content.
"Eating the whole fruit will ensure that you get the nutrients, as well as the fibers that are associated with maintaining a healthy gut microbiome," she says.
For a really healthy, filling snack, why not immerse an apple in protein-rich nut butter?
Or make a fruit salad of orange and grapefruit at home and take it as a pallet cleaner in the middle of the morning.
2. Ice cream for Greek yogurt
Nutritionist Lily Soutter told us that you don't have to completely demolish sugar to reduce your muffin top – you just have to take into account free sugars.
"We usually do not want bags of white sugar. We are longing for a combination of fat and sugar, accompanied by the hyper-tasty properties that we are looking for," she says.
"If you are looking for healthier sugar alternatives, focus on healthy options such as Greek yogurt with grated apple and a pinch of cinnamon."
Why not trade your regular Ben & Jerry & # 39; s bowl for a bowl of frozen yogurt mixed with cinnamon and berries?
Yogurt is also protein-rich, and a 2014 study found that eating protein-rich yogurt can help keep hunger away for longer.
3. Crisps for nuts
Chips are clearly heavenly and a bit of what you like is fine. But if you can't say no to eating a whole family bag, it's probably best to just stop buying.
They are often chock-full of salt – which can increase the risk of bloating – and they contain a lot of saturated fats.
Nuts on the other hand are full of proteins and good fats and will keep you full longer.
A study found that people who had taken nuts in their diet for 12 weeks improved the quality of their diet without gaining extra weight.
Another study looked at the diet of 8,865 men and women older than 28 months. It turned out that those who ate two or more servings of nuts per week had a 31 percent lower risk of weight gain compared to those who never or rarely ate them.
However, they contain quite a lot of calories, so pay attention to how much you eat at one time.
4. Processed meat for fatty fish
We all know that bacon and hamburgers are bad for our waist and our health if we eat too much.
But processed meat can also be anti-inflammatory.
Inflammation in the body can cause all sorts of damage – one of which is to ensure that you put fat on your intestines.
Trans fats in particular can cause inflammation. They can be found in many foods, including fast foods and pastries.
Instead go for fatty fish such as salmon that contain a high content of heart-healthy omega 3 fatty acids.
5. Exchange granola for eggs
Back in 2017, a New York Times study found that nutritionists and the American public could not agree whether granola and cereal bars were healthy or not.
About 70 percent of Americans thought that muesli bars were healthy compared to just 30 percent of the experts.
Regarding granola itself, fewer than half of the nutrition experts surveyed thought it was healthy.
Although it can be nutritious, a lot of granola contains a lot of sugars and not much fat or protein – meaning that you can sink a large bowl of the stuff at 8 o'clock and crave a snack a few hours later thanks to a dip in blood sugar.
"A very carbohydrate-rich breakfast that is low in fiber and protein to slow the digestive process can lead to energy and hunger in the short term, often within a few hours," says nutrition consultant Ian Marber.
He recommended taking an egg with avocado and a small piece of toast for the perfect breakfast.
Eggs are an excellent source of protein and can help us keep us satisfied – with studies confirming that they regulate appetite.
6. Lattes for green tea
Not everyone is lactose intolerant, but many people have a hard time digesting dairy.
Undigested lactose is not great for the gut and that can lead to an imbalance of gut bacteria, which in turn results in abdominal fat.
Green tea, on the other hand, is packed with antioxidants.
And some claim that green tea can help with weight loss.
A paper in 2012 showed that supplementation of the stuff can lead to a small but consistent weight loss in overweight adults.
7. Drink for Kombucha
If you want to shed belly fat, it's time to stop reaching for that post-work glass of vino.
Only two glasses of wine per night can add 72,000 calories over the course of a year – equivalent to 9 kg of fat.
Empty calories such as those in drinks are really easy to store because our body has no nutrients to use.
So what you drink goes directly on your stomach if you are a man, or hips, thighs and arms if you are a woman. Although you don't have to go all the way, why not try exchanging your weekly drinks for something healthier?
Kombucha is a gut-loving fermented tea that is both sparkling and refreshing. Full of lots of good bacteria, it will be a lot better for your belly.
1. Portion distortion
Even if you eat healthy food, it is possible to go overboard and therefore have difficulty losing weight and losing belly fat. That's because all foods, no matter how "healthy" or "unhealthy" they are, contain calories – so you can still buy a lot.
To give you a helping hand, here are some of the most common traps people face when it comes to portion size:
- Put a whole avocado on toast, instead of the recommended quarter
- Drop oil over everything as if she were a famous chef in a cooking program, instead of just using one teaspoon per person
- Diving into a mountain of pasta or rice, instead of a wiser cup of cooked grains per person
- Dig in a whole bag of nuts for a snack, instead of sticking to 30 grams (a small hand)
- Serve large slices of steak and chicken instead of the recommended 65 and 80 grams (respectively)
2. Liquid calories
Many people are surprised to hear how many calories they consume from liquids such as soda, juice and of course alcohol. So even if you eat super healthy, your fluid intake can sabotage all your efforts and good intentions.
For example, a glass of white wine contains around 100 calories per glass (150 ml) and a schooner full of beer contains 160 calories. Cocktails also contain a lot of calories, with a mojito with 170 calories and a daiquiri with 110 calories. Other high-calorie drinks are fruit juice (with 55 calories per 200 ml glass) and soft drinks, which, thanks to all sugar, can contain around 125 calories per 375 ml.
So what's the solution? Stay mostly water and you save yourself a lot of unnecessary kilojoules.
3. Excessive sitting
Weight management is not only about what you put in your mouth, but also how you move your body. You see, your metabolism consists of three components: your basal metabolism (that is the energy your body uses to keep you alive), the thermal effect of food (ie energy used for digestion) and energy used through physical activity.
It's pretty simple. The more exercises you do, the greater the number of calories you consume. Hello weight loss!
But that is not everything. By moving more – and therefore building more muscles – your basal metabolic rate also increases, because muscle mass needs more energy to retain than fat. So it is easy to see why physical exercise is so important in any attempt at weight loss.
4. Lack of sleep = stress
A 2011 study found that people who slept between six and eight hours a night were more likely to achieve their weight loss goal than those who slept less or more.
It also discovered that lower stress levels were associated with greater success in weight loss, especially in combination with between six and eight hours of sleep.
Sleep has all kinds of wonderful effects on our body. It can help us fight cravings and stabilize our insulin levels.
Excessive insulin makes you hungry and tells the body to store more calories as fat – so you want to make sure you are as insulin-sensitive as possible.
One study forced 11 men to only have four hours of sleep for six nights. After this, their body's ability to lower blood sugar levels decreased by 40 percent.
Poor sleep also slows down your metabolism, increases your calorie intake and increases your appetite.
So everything we can do to promote a night of much better sleep will result in a greater fat-burning capacity.