For most of us, our bodies will store fat in the abdominal area and hips, more so than anywhere else on the body. Belly fat seems to be a common trouble for people wanting to lose weight. Unfortunately, avoiding weight gain around the abdomen may be easier for some people than others, as some people are more prone to adding extra weight in the belly. Hopefully, research may find new ways to help with this dangerous situation.
Belly fat has been linked to an increased risk of heart disease, stroke, type 2 diabetes, and other chronic conditions. Everyone is different and loses weight at a different speed. As people go through their middle years their body weight tends to increase, more so in women than in men. If a woman takes in more calories than she expends she will gain weight and store fat in certain areas of her body such as the abdomen. Women tend to put on more weight as they get older and after menopause. This can occur due to hormonal changes, a decline in muscle mass, and lifestyle changes in some cases.
A plan to begin your journey
According to research, an overall healthy living plan that includes some lifestyle changes along with simple exercises and everyday activities such as walking, gardening and eating a well-balanced diet, can lead to a leaner waistline, because they help decrease body fat. Where you tend to gain fat depends on your genes, your hormones, your age, and your birth weight. Women who have children tend to develop more fat than women who have no children. One tip for you is to keep on moving as exercise can help to reduce your waist size.
When it comes to abdominal fat, women have an uphill battle but it worth the effort. A firm stomach not only looks great but keeping off the weight in your midsection prevents fat inside the abdomen from releasing fatty acids into the liver and sending large amounts of cholesterol and insulin into the bloodstream, which can cause disease. Studies have linked fat around the midsection to overeating, and changing hormones at menopause to increased the risk of heart disease, diabetes, and breast cancer. Fat deposited in the abdomen lies deep enough to surround organs and cause problems by disrupting their function.
There are helpful foods to eat to lose belly fat
The most important, and most basic step in losing belly fat is to decrease caloric intake and increase energy expenditure. I know this is nothing new, but it doesn’t mean that you have to make extreme lifestyle changes. Often times, to make a significant difference in weight loss, it only takes minor changes in your habits.
The Right Diet – Foods to Lose Belly Fat
Although energy expenditure is a very important part of losing fat, exercise alone cannot give you the permanent results you want. That’s why you must maintain a healthy diet as well, but that doesn’t mean a diet that is rich only in protein and lack of carbohydrates and fats. Many people who take this low-carb, low-fat approach, often find it very difficult to lose weight and fat, as their metabolism actually slows down in response to this. These types of diets trigger a self-preservation mechanism in your body, causing it to store fat, as opposed to expending it.
A healthy diet and one that is conducive to long-term weight loss is one that includes moderate amounts of natural carbohydrates, the right kinds of fats, and is high in vitamins and proteins, but avoid processed carbohydrates and sugars.
Eat Moderate Portions of Natural Carbohydrates for Energy
First, limit your consumption of refined carbohydrates (refined grains) that is most commercial bread, cereals, and prepackaged “foods”, pasta, wheat flour, most packaged snack foods, cakes, chips, etc. Refined grains are stripped of the bran that contains most of the fiber, nutrients, and enzymes that help you to digest them. Normally, bran slows down the complex sugars into the bloodstream, this avoids the insulin spikes that slow down your metabolism.
Instead, get your carbs from food made with whole grain. Potatoes and rice are okay, but you must limit the size of your portions of these foods. Limit or eliminate foods made with vegetable oils, which are high in Omega-6 fats (soybean, corn, sunflower, safflower, peanut, and cottonseed).
Increase Foods with Good Fats into Your Diet
Omega-3 fats are essential fats your body needs for metabolism. A typical American diet has far too little omega-3 fatty acids and way too many omega-6 fats. Increase your omega-3 fats from food like wild salmon, sardines, herring, mackerel, scallops, flaxseeds, walnuts, almonds, dark green leafy vegetables, and extra virgin olive oil for cooking and salad dressings. Limit foods that are made with, or fried in vegetable oils like soybean, corn, sunflower, safflower, peanut, and cottonseed, as these are major sources of omega-6 fats. Most fast food is processed this way! Get real vitamins from the foods you eat.
Vitamins and minerals are a huge factor in revving up your metabolism. They help your body transform molecule-A of your fuel source into molecule-B of muscle tissue and other body tissues. This is what aids metabolism and helps you to lose weight.
Eat Catabolic Foods instead of High-Calorie Foods
While you decrease the portions of your high-calorie (high-carb) foods, you can increase your portions of catabolic foods for your meals and snacks. Catabolic foods are those foods that require your body to expend as much, or more energy to break it down and digest, than the calorie energy within the food itself. Catabolic foods include fresh fruit like apples, blackberries, strawberries, blueberries, oranges, pineapples, grapefruits, tangerines, plums, lemons, limes, cantaloupes, and even watermelons! High-grade catabolic vegetables are tomatoes, carrots, spinach, peppers, asparagus, broccoli, lettuce, eggplants, leeks, parsley, sweet potatoes, and zucchini.
These are the foods to lose belly fat! How about a crisp, naturally sweet apple, instead of that handful of chips? The great thing about these kinds of foods is that they are your best source for real vitamins, minerals, and antioxidants that your body needs.
Increase Your Protein Intake
Protein is also an important food to lose belly fat, by raising your metabolism. Protein is a building block of muscle, and muscle burns fat. You should eat small portions of proteins at nearly every meal or snack throughout your day. Obtain your protein from nuts like almonds and others, which are also high in omega-3’s, beans, and eggs. To a lesser extent, you can get some protein from lean cuts of meat, as long as the skin or fat is removed.
Water will help flush away excess fluid, not increase it. Drink water or tea with your meals and snack. Skip the chips as salt makes you retain water. Water is incredibly important for weight loss because it’s what transports all of the nutrients you’ve consumed to your cells and the wastes away from your cells, aids in digestion, and helps flush wastes and toxins from your body.
Remember to Exercise and Get Enough Sleep
Sleep is important for your health, especially your weight. People who don’t get enough sleep tend to gain more weight which may include belly fat. According to research, sleep apnea has been linked to excess belly fat. See your doctor and get treatment, if you suspect you have sleep apnea or other sleep disorders. Getting enough sleep and managing stress should be the main reasons if you want to lose weight and improve your health. For exercise, aim for at least 30 minutes most days of the week. You can set a specific time to work out, and stick to that each day. Aerobic exercise is recommended.
According to studies, there are no quick solutions to losing belly fat. Weight loss requires effort, commitment, and perseverance. Successful weight loss depends on becoming more aware of your behavior and starting to change them. Excess belly fat is not healthy. It is linked to diseases such as type 2 diabetes and heart disease, Try to adapt to these strategies and lifestyle changes to help you lose belly fat. Eat plenty of soluble fiber, stick to whole foods, stay away from processed foods, sugary foods, don’t drink too much alcohol and reduce your stress levels. Foods to eat for belly fat will guide you in the right direction. Experts stress that lifestyle, especially exercise, is the very best way to fight belly fat.
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