There are many healthy foods that can be added to your daily meals to increase your fat burning potential and the ability to lose stomach fat.
They may be items you already use on a daily basis, or they may be foods you have never thought of or heard.
Discovering how to lose belly fat is often the hardest part of losing weight for most people.
Belly fat can actually be very dangerous to your health because it can cause a lot of health problems, such as diabetes, heart disease, sleep apnea, and even cancer. In addition, it is uncomfortable and can diminish self-esteem.
Visceral fat in the middle section accounts for many abdominal fat problems and is extremely dangerous. Visceral fat is a deeper abdominal fat, which is stored under the skin and is actually wrapped around vital organs, such as the kidneys and liver.
Of course, along with all the healthy sides of losing belly fat, there is also the ornamental aspect. Having a flat belly (or at least flatter) will help you feel better with your own skin, with your clothes and give you a boost of self-confidence.
Would not you love to put on your jeans and feel sexy as hell? In this article, I’ll show you how.
What exactly are the causes of belly fat?
The common causes of excess abdominal fat are the following:
1. Poor Diet
Sugary foods, such as cakes and sweets, and beverages, such as soft drinks and fruit juices, can:
- slow down a person’s metabolism
- cause weight gain
- reduce a person’s ability to burn fat
Diets low in protein and high in carbohydrates can also affect weight. Protein helps a person feel fuller for longer, and people who do not include lean proteins in their diet can eat more food in general.
Trans fats, in particular, can cause inflammation and can lead to obesity. Trans fats are found in many foods, such as fast food and baked goods, for example, muffins or cookies.
The American Heart Association recommends that people replace trans fats with healthy whole foods, monounsaturated fats, and polyunsaturated fats.
Reading food labels can help a person determine if their food contains trans fats.
2. Too Much Alcohol
Excessive alcohol consumption can cause a variety of health problems, such as liver disease and inflammation.
A 2015 report on alcohol consumption and obesity in the Current Obesity Reports magazine indicates that excessive alcohol consumption causes men to gain weight around their bellies, although the results of studies in women are inconsistent.
3. Lack Of Exercise
If an individual eats more calories than he burns, he will gain weight.
An inactive lifestyle makes it difficult for a person to get rid of excess fat, especially around the abdomen.
A steroid hormone known as cortisol helps the body control and cope with stress.
When a person is in a dangerous or high-pressure situation, their body releases cortisol, and this can affect their metabolism.
People often look for food to feel comfortable when they feel stressed, and cortisol causes excess calories to remain around the belly and other areas of the body for later use.
There is some evidence that a person’s genes can play a role in whether they become obese or not.
Scientists believe that genes can influence behavior, metabolism and the risk of developing diseases related to obesity.
Similarly, environmental factors and behavior also play a role in the likelihood that people will become obese.
6. Poor Dream
A study in the Journal of Clinical Sleep Medicine associates weight gain with short sleep duration, which could lead to excess abdominal fat.
Both the poor quality and the short duration of sleep can play an important role in the development of abdominal fat.
Not getting enough sleep can potentially lead to unhealthy eating behaviors, such as emotional feeding.
Researchers may not consider smoking to be a direct cause of abdominal fat, but they do consider it a risk factor.
A 2012 study published in the journal PloS 1 showed that, although the obesity was the same between smokers and non-smokers, smokers had more abdominal and visceral fat than non-smokers.
7 SUPER TIPS FOR A FLAT STOMACH
AVOID FOODS THAT CAUSE BELLY FAT
If you want to know how to get a flat stomach, there are some foods that you should avoid.
The best diet to lose belly fat is to eliminate these foods by completing your diet with healthy ingredients in the section “The 10 foods that burn belly fat” above.
Processed foods: first, all processed foods only accumulate in belly fat and make you unhealthy. Try to eliminate all garbage filled with preservative and pre-packaged from your diet and replace it with whole foods.
Sugar and sugar substitutes – Yes, everything! Try to get your sweet dose of nature, the fruit (especially the fruits to burn belly fat described above) is an excellent alternative to traditional sugar, which will only become more fat.
Worse yet, the fake sugar will make you sick and tell your body to cling to fat.
Fats (those that are not healthy): I’m talking about fried foods, heavy butter dishes and unhealthy cuts of meat like bacon.
You really do not need me to tell you why these are packing belly fat, right?
Change the fried ones for the baked ones, use olive oil or coconut oil when you cook and opt for lean proteins that will really help you to eliminate excess belly fat.
Go everything natural whenever possible. Try to eliminate or reduce the sugar in your favorite recipes, instead, use fruit purée.
And remember, the sweeter you eat, the more you crave. So guess what … the less you eat, the less you’ll want it!
Carbohydrates: not all, but try to reduce the number of carbohydrates you eat by half.
Refined carbohydrates are the worst offenders: white bread, pasta, and flour. So try changing for all natural versions of whole wheat.
Instead of having a whole sandwich at lunch, eat half a sandwich and salad. Small changes will show great results!
Alcohol – empty calories, extra carbohydrates and a lot of sugar … oh! Looking to get rid of that beer belly?
Then the friend of the beer goes down! All those extra calories and carbohydrates are not helping your efforts.
And if you’re a fan of mixed drinks, Holy-Moly the calories and sugar (real and fake) in those mixers are seriously hampering your efforts to lose weight!
I will be the first to admit it, I do not sleep enough every night, being a mother and a businesswoman I just do not.
Sometimes I do not sleep because my mind is active, sometimes because I’m stressed and most of the time it’s just my crazy schedule. But sleep is so important to get rid of belly fat and optimal health.
Try to get between 7-9 hours (yes, I said 9 … does not sound heavenly?
To sleep every night, it sure will not always happen, but try! Set a time to sleep, go to bed at the same time and wake up at the same time, after a while, your body will take it and take over … you know what I’m talking about.
Like when you wake up on a Saturday morning at the same time that the alarm has been triggered during the work week.
When we get stressed, our body creates a hormone called cortisol. It is essential for survival because it helps your body mount a stress response.
Unfortunately, it can cause weight gain when it occurs excessively, especially in the abdominal region.
This applies to both men and women, but women tend to endure more stress and, therefore, more negatively affect weight loss.
Stress and lack of sleep go hand in hand, try to clear your mind after a long day with a warm bath, a good book or try some yoga and meditation.
DO NOT SKIP MEALS!
Skipping a single meal may decrease your ability to lose abdominal fat. I know you think that by omitting a meal you consume fewer calories and, therefore, the weight should go down faster.
But it will make losing weight much more difficult. So stop skipping meals and just eat more smartly.
PERFORM ENDURANCE TRAINING (LIFTING WEIGHTS)
Resistance training, also known as weightlifting or strength training, is important to preserve and gain muscle mass.
According to studies conducted in people with prediabetes, type 2 diabetes, and fatty liver disease, resistance training can also be beneficial for the loss of belly fat.
In fact, a study in overweight adolescents showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat.
If you decide to start lifting weights, it is a good idea to get advice from a certified personal trainer.
REDUCE YOUR ALCOHOL CONSUMPTION
A person trying to lose excess abdominal fat should control their alcohol consumption.
Alcoholic beverages often contain additional sugar, which can contribute to weight gain.
EAT A HIGH PROTEIN DIET
Protein is a tremendously important nutrient for weight control.
High protein intake increases the release of the PYY fullness hormone, which decreases appetite and promotes fullness. Protein also increases your metabolic rate and helps you retain muscle mass during weight loss.
Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a low protein diet.
Be sure to include a good source of protein in each meal, such as meat, fish, eggs, dairy products, whey protein or beans.
You may be anxious about losing abdominal fat to look and feel better, or because your doctor told you it was time to take better care of yourself.
Either way, you can do this without any equipment or membership.
Just take a look at your diet, make some modifications that you can follow and make your body move.
Are you not sure of your position in the diet? Write down everything you eat this week, then compare it to the previous list and see where you could have made better decisions.
However, do not punish yourself, learning how to lose stomach fat quickly is a process. Simply look for areas to improve and work on them next week.
Finally, be kind to yourself …
Weight loss is difficult enough, getting off certainly does not help! Stop calling yourself fat, you have fat, you’re not fat.
Be kind and patient with yourself, remember that stress causes weight gain!