Quick And Easy Diet To Lose Belly Fat
Why Does Fat Accumulate Around Your Belly?
- Hormonal Changes
Hormones play a major role in determining distribution within the body. And any imbalance may cause appetite , slow metabolism, and stress levels, leading to belly fat accumulation.
You are more prone to accumulating fat in your belly region if obesity runs in your genes.
It is human nature to eat too much under stress leading to fat accumulation.
- Lack Of Sleep
Lack of sleep can result in indigestion and bloating, resulting in a puffed up belly. Sleep deprivation increases the production of stress hormones in the body, leading to overall weight gain.
- Sugary Foods and Beverages
Sugary foods and drinks are devils in disguise. They contain large amounts of additives, preservatives, and artificial colours. Though drinking them might seem fun and cool, they’re the major contributors of belly fat.
Alcohol is broken down in the body, and the extra sugar gets converted to fat. Alcohol causes dehydration, resulting in abnormal metabolism. This, in turn, leads to inflammation-induced abdominal obesity and inflammation.
- Trans Fats
Trans fats are the unhealthy fats found in junk foods such as fried foods, processed foods, breads, etc.. Slow down metabolism, they tend to accumulate fat in the stomach area, and increase the number of harmful free oxygen radicals in the body.
Being inactive can also cause the accumulation of belly fat. A sedentary lifestyle is the reason for the rise in the incidence of obesity. Lethargy, sitcoms, and desk jobs are currently pushing people more and more toward diseases. Quick And Easy Diet To Lose Belly Fat
- Low-Protein Diets
Being on a diet can also be harmful when it comes to losing belly fat. Proteins are the building blocks, and everything — out of the hair to the muscles and hormones — is protein. When you are on a low-protein diet, your muscles become weak, and your body functions slow down. This leads to increased toxicity and inflammation, high stress, and metabolism.
Women that are currently going through menopause experience plenty of hormonal ups and downs. High levels of cortisol (or the stress hormone) are in charge of women gaining belly fat during this period. But menopause alone is not responsible for belly fat. It is also due to a sedentary lifestyle that women gain fat around the waist.
- The Wrong Gut Bacteria
Gut bacteria prevent fat accumulation that is belly and aid digestion. Consuming foods that do not promote the growth of these bacteria, like processed foods, fried foods, etc., can result in a bulging belly. Consume yogurt or probiotic drinks that increase the amount of gut bacteria that are good to eliminate belly fat.
- Packaged Fruit Juices
Fruit juices are good for you, but not the ones that are packaged. Bottled, or canned fruit juices are loaded with artificial flavors, colors, preservatives, and sugar. These are harmful for your general health and should be avoided.
- Low-Fiber Diets
Low-fiber diets are good for you, if you are suffering from IBS/IBD. But if you are not, they can lead to weight gain, particularly in the stomach region. Peeled fruits, flour, and white rice are low in fiber. Fiber assists movement that is stool in the colon and helps increase. And when you don’t eat enough dietary fiber, you feel hungry all the time, leading to weight gain and belly fat and may suffer from constipation.
So, these are the reasons fat tends to accumulate on your belly region. Now, let us see which foods will allow you to get a flat stomach and cut the fat.
20 Best Foods That Burn Belly Fat Fast
Fruits are rich in minerals and vitamins. Hence, make them an important part of your daily diet.
Citrus fruits like orange, lemon, kiwi, tangerine, and fresh limes are excellent fat burners that boost metabolism. Along with the acid present in them burns fat faster as compared to that in other fruits.
Other fat-burning fruits include apples, watermelons, grapes, and strawberries.
Pulses (or dal ) are protein-rich and low in fat and calories. The lean protein present in the dal helps build lean muscle mass, speeds up metabolism, and improves overall body functions. Simple boiled dal is healthier than fried or spiced up dal.
Fish are a great source of protein and omega-3 fatty acids. Proteins help build muscle, and omega-3 fatty acids decrease inflammation in the body and increase metabolic rate. Also, the lower the inflammation, the lower the chances of gaining weight that is triggered by stress and inflammation.
Almonds keep your stomach full for a long time, and they are. They are a good source of nutrients to burn fat for vegetarians. They are also rich in omega-3s that increase energy and metabolism.
5. Beans And Legumes
Beans and legumes are good sources of fiber, protein, vitamins, and minerals. Consuming them frequently can help suppress hunger pangs, thereby preventing overeating. Plus, they’re a great source of protein for vegetarians and vegans. Try and mix three different legumes to supply micronutrients to your body. Quick And Easy Diet To Lose Belly Fat
6. Spinach And Other Green Vegetables
Vegetables like spinach, kale, collard greens, radish greens, carrot, broccoli, and turnip are rich in vitamins, minerals, water, and dietary fiber. In fact, their calorie content is lower than fruits. These veggies can help reduce belly fat by preventing you from overeating, boosting your metabolism, aiding good digestion, and cleansing the colon. These are low in calories and are the best options to eat as healthy snacks (cucumber, carrot, and beetroot) to curb your junk food cravings.
7. Dairy Products
Full-fat milk, full-fat yogurt, and feta cheese are milk products that you must include in your diet if you’re not lactose intolerant. Full-fat dairy products are recommended as these are packed with nutrients and will keep you satiated for a long duration, thereby leading to weight loss. Lean or skimmed milk is devoid of the nutrients and does not keep your hunger pangs at bay.
Oats are rich in fiber and assist digestion. They contain insoluble fiber and carbs that suppress your hunger, give you strength for better a workout, and decrease fat content in your body. Having a bowl of oats is the best thing you can do each morning. When you are buying oatmeal, be sure that you choose one that’s flavorless as the flavored oats contain sugar and chemicals.
9. Peanut Butter
Peanut butter, though high in calories, is the option that is best to sweeten your breakfast or smoothies. The nut butter is packed. But be careful you consume — do not exceed the daily threshold of 2 tablespoons of nut butter each day.
10. Olive Oil
Oil is a oil. Cooking with olive oil is excellent generally speaking, for weight loss and your health, since it helps reduce bad or LDL cholesterol and raises the levels of HDL or good cholesterol. It is heart health-friendly oil and a weight loss-friendly which you could use to cook or season your food.
11. Whole Grains
Whole grains, such as millet, quinoa, and rice, are great sources of fiber, vitamins, minerals, and protein. Consuming these aid digestion, improve muscle mass, will keep your hunger pangs at bay, and cleanse the colon. This, in turn, will help you shed the belly fat.
12. Protein Powder
If you can’t load up on whole foods which are rich sources of protein protein powders are a wonderful option. You can use any protein powder, protein or protein powders that are homemade to improve muscle mass, improve metabolism, and get rid of the annoying stomach fat in only a couple days.
Chia seeds are amazing for weight loss. It has become a trend to include chia seeds. They are a terrific source of protein and healthy fats, and two tablespoons of chia seeds contain 10 grams of dietary fiber. Thus, consuming chia seeds will prevent you from overeating at times of the day, improve metabolism and digestion, and support your gut health, leading to steady weight loss.
Based on Kayleen St.John, R.D., Executive Director of Nutrition and Strategic Development of Euphebe, low levels of vitamin D are linked to abdominal obesity. Mushrooms are great sources of vitamin D in addition to protein. They’re high in water content and low in calories. It is simple to prepare mushroom soup or add them to salads and sandwiches to make dinner or a delicious lunch without worrying about calories.
Raspberries are great sources of vitamin C, a natural antioxidant that helps flush out toxins. They’re also loaded with dietary fiber, and having about 30 g of raspberries per day is believed to cancel out 300 calories and lead to approximately 30 pounds of weight loss per year, and thus makes them one of the very effective belly fat burning foods on the market. Include them in your diet to eliminate the flab and find a slimmer tummy. Quick And Easy Diet To Lose Belly Fat
16. Coconut Oil
Coconut oil might even help reduce fat and has a fantastic impact on blood lipid levels. Loaded with healthy fats, coconut oil boosts overall immunity, improves digestion, and reduces blood glucose levels that are poor. Use edible grade coconut oil for cooking. You might also have bullet coffee as your morning beverage to keep you charged for the whole day.
Based on Julieanna Hever, author of this Vegiterranean Diet, having soup before meals helps decrease the amount of calories you eat. This, in turn, helps prevent fat accumulation. You have to consume chicken, vegetable, or mushroom soup that is clear. Make soups at home to reap the benefits.
A study published in the International Journal of Obesity compared weight loss to that after a breakfast. The results were amazing. The participants who consumed 2 eggs for breakfast lost 65% more weight, and their waist circumference was reduced by a whopping 34 percent (5). And that’s because eggs are a source of protein and both water and fat-soluble vitamins that help keep the hunger pangs and build lean muscle.
19. Spicy Chili Peppers
Chili peppers like green chili, and chili are loaded with capsaicin and vitamin C that help burn the fat off and increase the metabolic rate. Consuming these chili peppers can help you lose weight and handle the flab in your belly region. Add cayenne pepper or chili flakes to your salads, and chilis to fritters or omelet. They not only enhance the flavor but also make you.
Broccoli is one of the best belly fat burning foods. It offers a wide assortment of benefits to treating cancer from reducing obesity. In reality, experts believe that consuming broccoli wards off the chances of falling prey to type 2 diabetes. The phytonutrients within broccoli help enhance your body’s immunity, reduce inflammation, boost metabolic rate, and flush the toxins out. Consume grilled or blanched broccoli with salads and soups and get a toned and flat tummy very quickly.
These are the 20 belly fat burning foods you must have in your diet. Now, allow me to tell you a few things to do to get a flat tummy.
Other Things To Consider
- Avoid packed fruit juices, soda, and energy drinks.
- Have protein in every meal.
- Cut carbohydrates from your diet.
- Eat foods rich in fiber, especially viscous fiber.
- Exercise is very effective in reducing belly fat. Thus, you should exercise.
- Track your meals and figure out what and how much you are eating.
Belly fat may not go away in a day and is stubborn. Here, persistence is the key to success. Keep habits that are wholesome and building new, and you will see results for certain. Keep your goals realistic. Not eating and exercising may make you weak and cause weight gain. So, plan your activity levels and diet so that you lose belly fat without losing muscle mass. Quick And Easy Diet To Lose Belly Fat
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