Excess belly fat or visceral fat is a serious health risk and has been linked to high insulin, high triglycerides, high cholesterol, high blood pressure and a host of other problems. This visceral or intra-abdominal fat is often referred to as “killer fat,” because it’s a serious health issue. Proven weight loss tips can be the best way to lose belly fat.
Speed Up Weight Loss with Regular Exercise
If you have a little extra bulge in the middle, you need to learn how to lose belly fat immediately. Researchers confirm that weight loss and physical activity appear to be the key to not only losing the belly fat, but lowering one’s health risks as well. Several studies indicate that exercising regularly, such as taking a brisk 30 to 45 minute walk each day, can significantly reduce this visceral fat.
Specific exercises to lose belly fat typically are not effective, only an overall reduction in body fat will trim down your middle. Abdominal exercises like crunches and sit ups are useful in helping to tone and strengthen your abs; and if you want to know the secret to getting a six pack, these exercises are a great start! However, strong, toned abs lying under a layer of fat is not what we’re looking for when we talk about getting six pack abs. A layer of fat is simply going to hide all your hard work.
The best way to lose belly fat fast is through regular exercise and a healthy diet. Learning how to lose weight is essential if you want to eliminate belly fat. Here are 16 foods you can include in your healthy belly fat diet.
Belly Fat Diet Tips:
The best way to lose belly fat is to make wise food choices. Simply changing how you eat can make a big difference in how fast this unhealthy belly fat comes off.
Berries – Berries have a lot of fiber and will help keep you feeling full. With six grams of fiber per cup, raspberries are an excellent choice!
Olive Oil – Fats help control hunger and are vital for proper nutrition. It’s important to stay with monounsaturated fats such as olive oil or canola oil. These fats help satisfy cravings as well as control cholesterol. Be sure to avoid any hydrogenated vegetable oils and trans fats. These unhealthy fats have been linked to a variety of health risks.
Oatmeal – If you experience mid-morning hunger pangs, it’s often due to a drop in blood sugar levels. Oatmeal, which is rich in soluble fiber can help keep you feeling satisfied and provide a sense of fullness to keep cravings at bay. This will help you overcome the urge to grab a quick donut or other high-calorie snack. Avoid the flavored instant packages, they are loaded with sugar. The best way to lose belly fat is to opt for plain rolled oats or steel-cut oats; you can sweeten your oats with stevia or berries.
Protein Powder – Protein powder is loaded with essential amino acids which help build muscle and burn fat. Add two teaspoons of protein powder to your smoothie and you’ve got a delicious, fat-burning drink. Just make sure you start with a healthy, low-fat smoothie; adding protein powder isn’t going to make your high-fat, high-sugar smoothie a healthy diet drink.
Nuts – Nuts are full of fiber and help keep you feeling full as well as packing a belly busting punch. Limit yourself to a small handful each day, nuts will help satisfy hunger cravings but they are also high in calories. Avoid salted nuts, too much sodium might raise your blood pressure.
Legumes and Beans – Beans are low in calories and loaded with fiber and protein, which will help you lose weight and tone muscle. Try picking one meal a week and use beans as your primary protein, you’ll add extra fiber to your diet while reducing saturated fat.
Eggs – Many people avoid eggs because of their cholesterol; however, eggs also contain vitamin B12, which your body uses to metabolize fat. If you have high cholesterol, be sure to consult with your doctor before adding eggs to your diet.
Lean Meats and Fish – Your body uses more calories to digest protein than it does in the digestion of fat or carbohydrates. A common lean meat is turkey; but, fish has even less saturated fat. Choose tuna or salmon for a healthy protein packed with Omega-3s. The stress hormone cortisol is associated with an increase in belly fat. Omega-3s can help prevent cortisol.
Whole Grains – Whole grains are packed with fiber which will help keep you feeling full. Don’t fall into the idea that all carbohydrates are bad, whole grains contain carbs and these carbs are actually good for you! Labels can be deceiving, make sure you read them carefully. Some breads have been labeled as “wheat;” however, processing has stripped away all of its nutrients and fiber. Look for bread labeled “whole grain” or “100 Percent Whole Wheat,” these breads will provide the beneficial fiber and nutrients your body needs.
Green Vegetables – Green vegetables like spinach and broccoli are rich in fiber and contain very few calories. Treat yourself to a salad before a meal; you’ll be satisfied with much smaller portions. Vitamins and minerals can help you lose belly fat and they are abundant in green vegetables.
Avocadoes – Avocados are rich in heart-healthy monounsaturated fat and are a great source of filling fiber. Each avocado has 11 to 17 grams of hunger fighting fiber. Add half a cup of avocado a day for the beneficial MUFA and fiber.
Dairy – Research shows that calcium is beneficial in helping with weight loss. Calcium actually breaks down fat deposits while helping to prevent more fat from forming. Be sure to choose low-fat or fat-free varieties of dairy products instead of their full-fat versions.
Peanut Butter – Peanut butter is rich in niacin. Niacin is known to prevent a bloated belly, and keeps the digestive system functioning smoothly. Read labels when choosing peanut butter, some brands contain a lot of extra sugar. Look for all-natural peanut butter for a much healthier choice.
Iced Tea – Tea is a rich source of antioxidants, especially if you choose green tea. Studies have shown that antioxidants can increase metabolism and help you burn more calories. In fact, Swiss researchers claim that simply drinking tea every day can help you burn an average of 266 extra calories. Try to drink 4 cups of green tea every day, but skip the processed tea in a bottle; these have had all their slimming nutrients depleted.
Parmigiano Reggiano Cheese – Parmigiano Reggiano cheese is rich in calcium and low in calories. Researchers also claim that it has the ability to activate the body’s fat burning hormones, assisting in burning more belly fat.
Cannellini Beans – Cannellini beans contain a resistant starch, an anomalous fiber that resists digestion, and the slower your body digests its food, the harder it has to work – that means it burns more calories!
The Best way to Lose Belly Fat is to Stick with it!
The best way to lose belly fat is by incorporating a healthy diet and increasing your physical activity. Follow this plan and you’ll be well on your way to beating the battle of the bulge. The good news is that this dangerous belly fat is usually the first to go when you start dropping pounds. The best way to lose weight is to eat healthy and get plenty of exercise. Stick with these tips and you’ll see your belly trimming down in no time.