We don’t know everything – even though we are fighting a tough battle with calories and perhaps we could get some success burning overall body fat but that annoying chunk of fat in the middle of the abdomen is a real deal.
If you’ve been on a diet for a while and it has not helped much in the stomach area, then hormones, your age and genetic factors may be the real cause.
Know the reasons of belly fat first!
Sugar becomes abdominal fat
The explanation for this is partly a diet with very handsome amount of sugar – hidden in healthy foods such as wholemeal bread, potatoes, pasta, rice and especially fruits.
Too much carbs in the diet slows the body’s sensitivity to insulin, so it takes more and more for the cells to absorb sugar and convert it into energy.
This low insulin sensitivity causes the fat to sit in stomach and also around surrounding organs.
Stress gives fat in the abdomen
The latter is not unimportant. Several studies have shown that stress affects the hormone balance in the body and tend to store fat just around the stomach. Its not good, because that’s just the ‘dangerous’ belly fat that increases the risk of cardiovascular disease.
10 Quick tips to get rid of belly and side fat:
1: Avoid stress
No doubt stress store energy (fat) in the abdominal region.
2: Avoid processed food
When food is processed, some of the nutrients are already lost. The less food there is in every bite, the more you need to eat to meet your daily needs.
3: Chew food
Always chew your food properly before you swallow and place your knife and fork from you between every bite. So avoid eating too much.
4: Sleep enough
Extensive research indicates that there are 5 times as likely to be overweight (especially on the stomach) if you do not sleep enough. Sleep therefore 8 hours each night.
5: Avoid keeping you
And eat simultaneously food that promotes bacterial flora in the stomach. Indigestion provides increased appetite because the body is not getting enough vitamins and minerals.
6: Eat more fiber rich food
As coarse carbohydrates from vegetable foods, such as cereals, fruits and vegetables that are different from the normal dietary carbohydrates and not degraded by gastrointestinal digestive enzymes and thus your body can reach the colon relatively unchanged.
7: Avoid too much sugar intake
An unstable blood pressure increases your appetite and cravings for sweets. Eat therefore nutritious food and avoid sweets, sugar, cakes, bread and fruit.
8: Drink lot of water
Dehydration also increases the appetite. Drink therefore 1/3 of your body weight in deciliter of water daily, otherwise the body will go in save mode and you will put on more belly fat.
9: Avoid alcohol and smoking
These two things stresses the body and thus increases the appetite and fat storage in the abdominal region.
Exercise can help, here are some tips:
1) Aerobic exercise such as cycling or running will help remove the fat anywhere on your body – including your belly and sides. The most important thing here is that you do not just take crunches, but use the whole body when you exercise. Interval training can be recommended to burn some calories.
2) Strength training combined with the above aerobic training would be more effective to remove belly and side fat.Strength training can be with free weights, elastic bands or exercise equipment.
Vegetables can help burn belly Fat
Many vegetables help burn belly fat fast, the reason is the fact that they are rich in vitamins and minerals, but are low in calories, fat, and carbohydrates. To get benefit from eating these vegetables, it is important to prepare them by steaming, boiling, or just including them in salads. They can also be eaten raw or stir-fried, with healthy oils such as olive oil. Here are some of well known vegetables that burn belly fat:
- Green beans
- Salad greens
- Spring onions
Other foods that burn belly fat
Beside fruits and vegetables there are other foods that can reduce belly fat:
Some cooking oil like sunflower oil, olive oil, soybean oil, and sesame oil can help to reduce weight and belly fat. They are also good for the heart and also prevents chronic diseases such as diabetes and stroke.
Oatmeal: Being high in fiber and low in calories, oats can help boost your overall immune system. Beside, insoluble fiber, oats can absorb LDL cholesterol (or bad cholesterol), and thus makes it perfect for belly fat burning.
Nuts: Being rich in protein and omega-3 fatty acids ,nuts, can keep you full for the whole day). Almond, for example, if you take 24g almonds a day you can easily satiate the hunger, and can also help you burn belly fat.
Poultry: For poultry, lean meat is always better than red meat. Skinning poultry will reduce the fat content. At the same time, choosing the egg white, because it is high in protein.
Fish: Fish is rich in omega-3 fatty acids and protein and low in calories. Choose fish such as salmon, tuna, mackerel, etc.