All of us like to crave for our favorite dishes but we are always afraid to eat more. We are scared of getting fat stomach along with eating favorite cuisine. But it is fact that everyone has some belly even they have flat abs.  Too much belly fat is really frustrating and may be alarming for future disease like High blood pressure and type 2 diabetes.



1. Aerobic Exercise

Image credit: medimoon.com
Image credit: medimoon.com

Doing exercise is very important for the healthy body and life.  Aerobic is the best way to reduce fats from your belly.  Unlike other exercises, aerobic like walking, running, swimming, dancing, etc. is much beneficial in reducing belly fats. Keep on moving by cycling, cleaning room, walk while talking on phone. Regular Exercise also prevent from re-gaining weight, reduce inflammation, blood sugar level and all other metabolic abnormalities associated with central obesity.

2. Avoid sugar

Image credit: express.co.uk
Image credit: express.co.uk

Added sugar is extremely unhealthy. Excess sugar consumption may be the primary driver of belly fat accumulation, especially sugary beverages like soft drinks and fruits juices. IF we consume lot of refined sugar, liver cannot metabolize all fructose and is forced to turn it all into fat.

3. Crave for more protein

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Image credit: wellnicity.com

Protein is considered to be best macro nutrient for losing weight. As we age, our body produces more insulin but our muscle and fat cells wouldn’t respond to it properly. Insulin promotes fat storage especially around belly.  But a diet high in protein may protect you against insulin resistance. So, enough intake of protein is the effective way to lose weight.

4. Eat 3 hours before sleeping

As the day ends, body’s physical activities slow down even more when we sleep. This prevents body from digesting the food in stomach properly. If you are less active at evening and night, then the calories you consume will store as fat rather than burning them as energy. So try to eat at least 2-3 hours before going to bed or follow daylight diet i.e. eating during daylight hours only.

5. Eat more fiber

Image credit: cures4heartburn.com
Image credit: cures4heartburn.com

As we eat fiber daily, our belly will carry less fat. Eat viscous fibers that can have an effect on your weight. Fiber binds with water and from gel which rests in the gut. It slows the movement of food through stomach and small bowel. This slows down the digestion and absorption of nutrients. At the end you feel full and reduced appetite. Soluble dietary fiber reduces amounts of harmful belly fat and improves in metabolic health.



6. Eat frequent but small meals

Image credit: amandaadams.com
Image credit: amandaadams.com

Rather than eating three large meals, shift to eating smaller but regular meals.  If you only eat three times heavy meals, your blood sugar levels go down and you crave to eat more due to hunger. The lower you keep your blood sugar, the insulin will be lower and insulin stores fat around your belly.  If you eat every 3-4 hours, you won’t feel hungry and you won’t eat more.

7. Drink plenty of Water

Image credit: memorise.org
Image credit: memorise.org

If you feel thirsty prefer water for any other beverages.  Replace your regular soda and sugary beverages with water as these beverages are full of calories and cause your stomach to bloat. Never let yourself to dehydrate. Drink plenty of water which will help to flush toxins from your body. If you don’t like regular water then, you can drink it by mixing slices of lemon, cucumber, oranges, mint, ginger etc. You can make sassy water as well which is nutritious and refreshing.

8. Get enough sleep

Image credit: fitday.com
Image credit: fitday.com

Study shows that those who sleep 7 hours or more a night lose twice as much fat than those who get less than 7 hours sleep. They also feel less hungry than others.  Having adequate sleep helps to relieve stress and less likely to go on eating binge.  Inadequate sleep can inherently cause weight gain. So get full sleep every day.

9. No alcohol

Image credit: thetrendaholic.com
Image credit: thetrendaholic.com

Hard drinks are full of calories particularly wine and beer. Alcohol consumption releases estrogen into our body system which causes the body to retain weight. It intake is known to raise cortisol levels which send fat straight to your belly. Also alcohol stimulates appetite and craves you to binge for all your foods.

10. Eat healthier

Image credit: healthyeatingwell.com
Image credit: healthyeatingwell.com

Focus on tummy friendly diet i.e. healthy foods like green vegetables, fruits and whole grains. Avoid junk foods and sweet beverages. Focus on lots of lean proteins and low-fat dairy products. Our body also needs healthy fats i.e. monounsaturated fats which are actually very healthy. You can have fish oil, nuts and avocados for healthy fats. You need to lower down sodium intake. Replace table salt for sea salt and stay away from soy sauce.



References:

www.wikihow.com

www.authoritynutrition.com

 

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