Lose Weight and Belly Fat – An Actionable Guide
Belly fat is really hard to get rid of. It occurs when body fat around the abdomen accumulate to a much higher level than expected which in turn is likely to have a negative effect on one’s health.
For a person to stay healthy, there have to be constant weight checks. Although many people try the best way to cut fat, not all of them succeed in this.
Foods That Help In Losing Weight and Belly Fat
The following are some of the foods which have been proven by nutritional doctors to have a direct effect on weight loss, melting of the belly fat and also on a better sleep. The four main types of foods include:
Fish is one of the most important food type to be included in your diet due to the presence of omega – 3.For instance, this omega-3, which is a very common nutrient in fish, helps the pineal gland (which is usually found in one’s brain) function properly to assist in the regulation of the nervous system.
This gland leads to the alterations in the production of melatonin, which is a sleep hormone. Thus any one with this omega-3 deficit usually doesn’t sleep during their normal rest periods, which can in turn result in things like unhealthy late night eating.
Fish is also rich in protein, which helps to quench ones appetite. While digesting protein you can even burn more calories than while eating carbohydrate or fats. More to that, consumption of more omega – 3 can effectively boost the heart health and lower the risk of dementia.
Do not despise nuts when it comes to losing weight and fat. Nuts are among the well known foods which act as a great source of mood boosting magnesium. However eating more nuts can help people who have sleep difficulties to sleep quietly throughout the night. According to a study which was done in 2010, published in the Magnesium Research journal, you need to have a great intake of them.
In this, one group of the 100 tossers and turners over the age of 51 was given 320 milligrams of magnesium per day, while the other group was given a placebo to just keep them fit. After a period of about seven weeks, those taking the magnesium were noticed to have been sleeping better which research shows can in turn lead to less weight gain and overeating. An additional benefit was that the women had lower level of dangerous inflammation, a scoundrel reaction by the immune system that is implicated in diabetes, cancers, heart disease, and Alzheimer’s disease.
Consumption of milk is believed to have a positive impact when it comes to the reduction of the belly fat. The University of Alabama at Birmingham undertook a research study in the year 2010 and they finally found that, among a group of more than 100 premenopausal women, fat level was drastically reduced in those individuals who consumed the most calcium rich foods. In fact, for every 100 milligrams of calcium they had every day, which is equivalent to half a cup of soft serve frozen yogurt, it was noticed that, they lost an inch of intra-abdominal fat.
Around bedtime munch on a few pies Montmorency cherries. These cherries are among the plant based sources of melatonin, which is the sleep hormone. While there is no evidence that cherries will help one sleep off, various study and researchers have found that foods such as bananas can raise melatonin levels in one’s body. This sleep hormone not only helps you sleep but it is also a powerful antioxidant, which can promote weight loss.
Steps You May Take to Lose Belly Fat
For you to have an effective weight loss, consider carefully the instruction below. These tips are highly recommended and will definitely work for you.
1. Avoid Sugar.
We all know that it is sweet and lovely, but it is a huge shortcoming to the body as well. Sugar is generally composed of equal quantities of glucose and fructose, and since your liver is not able to fully metabolize fructose in high levels, it’s quickly turned into fat. Sugar in liquid form is even worse, thus it is advisable to minimize sugar intake and also eliminate sugary drinks from your diet completely. If you want to cut weight, this a path to follow.
2. Consume More Protein.
Protein has been proven to reduce food cravings by up to 60 percent. With enough protein in your diet, you can burn up to 100 more calories per day and consume 400 fewer calories. Adding more protein to your diet can easily be the most efficient weapon. To get the best results, eat more seafood, meats, dairy products and poultry.
3. Cut Back On The Carbohydrates.
Carbohydrate intake reduction will help keep your appetite down. Recent studies have shown that people taking low carb diet lose 2-3 times more weight than those on low fat diet. Refined carbohydrates e.g. white breads and pastas should be taken into consideration most. Carbohydrate intake down to 50 grams per day will enable one lose weight faster. Thus your body will go into Ketosis, enabling it to burn even more fat, due to the absence of carbohydrates.
4. Eat More Fiber and Exercise!
The most glutinous fibers bind with water and form a type of gel that sits at the bottom of gut. This gel slows down the passage of food through the digestive system, leaving you with a feeling of fullness and reduced appetite.
Aerobic exercise is great for fat burning, but it will only burn fat for a few hours after the workout is over. Also lifting weights can boost your metabolism for up to two days after each workout. This is because the body uses up more energy to maintain muscle, which burns more calories while it’s at rest. The more muscle you build, the faster you’ll burn off belly fat.
5. Avoid Alcohol
Drinking alcohol can make your stomach feel bloated. Thus, to get that ideal tummy for a figure hugging dress, stay away from alcohol. Don’t drink alcohol, it will make things hard for you.
6. Keep Away From Stress
Avoid the things that make you easily stressed. Stress and anxiety can lead to the over production of a certain hormone known as the cortisol, which encourages weight gain around the belly area. Thus it is also very advisable to keep away from stress.
The above are the most effective weight loss tips which are quite easy to implement. With the available resources, you can achieve a recommendable weight loss. A clear schedule will make you achieve all this.