Are you tired of the stubborn belly fat? Do you want to stay fit and desirable then this guide is the best for you?
Healthy Eating Plan is Fatal to Losing Belly Fat
Healthy eating helps you maintain and achieve healthy body weight. You don’t need to stop eating food, but you need to eat it in moderate amounts to avoid weight gain. Try to include active and healthy lifestyle in your daily routine to help you lose belly fat. Eat moderate portions according to your size and weight. Enjoy your three meals which include lunch, dinner, and breakfast but avoid eating while you are not hungry. A healthy diet plan makes you feel active and energetic.
Six Tips for Making Healthy Eating Plan
We have carefully picked top six tips for making healthy eating plan and these include the following:
1. Improve Your Dietary Habits
You can reduce the belly fat by eating a healthy diet. Eat veggies which include fibers and include fruits and proteins in your diet along with low carbs. Eat between three to four hours and do not miss your lunch or breakfast thinking that it will help you reduce belly fat. Your body requires small meals after every 3-4 hours because if you stop eating it will lead your body to store fat and result in starvation mode. Add a combination of insoluble and soluble fibers in your diet to avoid bloating and stay fit. Reduce the amount of salt in your diet which may lead to edema and bloat.Eat potassium rich foods which help your body get rid of excess water which includes sweet potatoes and bananas. Avoid artificial sweeteners as they may cause bloating and gas formation in your large intestine.
2. Add Omega-3 Fatty Acids in at Least One Meal
Omega-3 fatty acids are healthy fats which are beneficial for overall health and also aids in weight loss. Omega-3 fatty acids are a type of polyunsaturated fatty acids which are usually found in fish especially salmon, swordfish, mackerel, and shark, along with walnuts and canola oil. Omega-3 fatty acids help in reduction of inflammation, insulin resistance, improves the glucose sensitivity and speeds up fat oxidation by activating liver receptors. Omega-3 fatty acids assist in reducing the blood pressure, triglycerides reduces the stroke risk and heart attack, slows down atherosclerosis and improve arthritis.
3. Choose Right Carbs
Carbs restriction helps you lose fat in practical ways. Try to intake good carbs so that you can lose weight and reduce your appetite. Low carb diets are 3-4 times more efficient in weight loss regimen. Low carbs help you restrict calorie intake and leads to weight loss. Along with low carb diets are very effective in diabetic patients. Try to avoid refined carbs which include pasta, white bread, and increase your protein intake. Choose good carbs in your diet which includes fruits, vegetables, and lean proteins because high carbs diet leads to bloating, weight gain and excess water storage.
4. No Late Night Food
Avoid eating heavy meals at night as this leads to steady fat gain which is hard to reduce. People who eat late night food have low metabolism; they are less active throughout the day. Therefore, If you are still hungry at night, try to eat green vegetables, fruits, foods which are low in calories, fat and sodium.
5. Choose Nuts As Snacks Instead of Regular Chips
Nuts are rich in healthy fats which you should include in your diet. They possess a satiating effect which helps in weight loss, reduces the persistent hungry feeling and decreases the intake of calories. Therefore, choose nuts instead of regular chips because nuts are rich in proteins and unsaturated fats which increase your body temperature by thermogenic effect and this leads to increased metabolism. Nuts decrease the BMI i.e. the body mass index as they are low-glycemic foods. Nuts are rich in monosaturated fats, provides you minerals which include potassium, magnesium, calcium, vitamin E and iron, vitamins, and proteins which are advised to include in your healthy diet to reduce belly fat.
6. Breakfast Is Important
People think that skipping breakfast reduces the intake of calorie while studies say that breakfast helps you lose fat. It boosts up your metabolism and keeps you away from starving. If you skip breakfast, your body does not provide the enzymes necessary for metabolism and weight loss. People believe breakfast is a highly important meal of your day so you should include fiber, vegetables, fruits and whole grains.
10 Perfect Foods for Reducing Belly Fat
We have compiled a list of ten perfect foods for reducing belly fat. These are as follows:
They are rich in Vitamin E and monosaturated fat. This combination helps in combatting belly fat and helps in reduction of cholesterol. These little foods are bit high in calories but rich in fiber, protein, and Vitamin E helps you satisfy your stomach for a longer time and will not contribute to increasing the belly fat.
This fruit contains high levels of Beta-sit sterol and MUFA which contribute to getting rid of belly fat. This fruit should be in salads and breakfast because of its numerous benefits. Avocados help in lowering BMI and waist circumference. The monounsaturated fats present in this fruit are filling and heart-healthy reducing your cravings for processed foods.
3. Dark or Semi-Sweet Chocolate
It is loaded with Zinc and other minerals which help increase the satiety level of your body. Just make sure that your chocolate should be low in sugar, and it should not be a milk chocolate. Dark chocolates are the waist reducing savior. They help you cut down the cravings and contribute to maintaining your weight and lead to weight loss. The flavanols in dark chocolate help you reduce body fat and lower your blood sugar. Chocolate contains fiber which increases your satiety levels and acts as an adequate snack for controlling appetite. Dark chocolate increases the endorphin and serotonin levels which reduce your stress level boosts up your mood and reduces anxiety which may lead to weight gain.
4. Flax Seed Oil
Flax seed oil is used to treat rheumatoid arthritis, osteoarthritis, benign prostatic hyperplasia, hypertension, and acts as a laxative for weight loss and constipation. It soothes the rough or irritated skin. Flax seed oil contains polyunsaturated fatty acids which include alpha-linoleic acid which serves as an anti-inflammatory agent. It helps in regulating your blood insulin and sugar levels, increases fat burning property by thermogenic effect, enhances digestion and improves metabolism.
5. Macadamia Nuts
Macadamia nuts are highly beneficial; they help in reduction of LDL cholesterol, triglycerides which lead to reduced number of cardiovascular disorders. They are rich in monounsaturated fats.Macadamia nuts have minerals such as magnesium, copper, calcium, iron, zinc, and manganese along with fiber. Macadamia nuts help in reducing the total and LDL cholesterol levels.
6. Natural Peanut Butter
Natural peanut butter contains poly and monounsaturated fats which reduce the cholesterol levels. Peanut butter helps in weight loss and prevents you from heart disease. Peanut butter burns your body fat and satiates your cravings.Peanut butter helps in improving the metabolism and keeps you full as it contains fiber and proteins.
7. Olive Oil
Olive oil contains polyphenols, Vitamin E, and antioxidants.The olive oil reduces the calorie intake along with hunger pangs.It regulates serotonin which keeps you satiated.Olive oil improves constipation and helps in digestion.It helps in increasing the body’s immune power and leads to increase metabolic rate.It causes absorption of fat from the blood.Olive oil has a slimming effect and leads to weight loss. You should use olive oil for cooking food but avoid eating deep fried food.
Pistachios are an excellent source of afternoon snack which helps you reduce your BMI levels and improves cholesterol and triglyceride levels. Pistachios are a nutrient powerhouse with zero cholesterol and low carbohydrate level. They come with healthy fats and a minimal amount of saturated fats; it provides you with essential nutrients which include minerals i.e. magnesium, vitamins especially Vitamin A, calcium and other essential nutrients.
9. Sunflower Seeds
Sunflower seeds reduce your hunger as it contains significant amounts of Magnesium, Vitamin E, and Selenium which help to enhance your body health. Proteins in sunflower seeds help in building and maintaining muscles and tissues of human body. Vitamin E is anti-inflammatory by nature which helps you reduce the symptoms of osteoarthritis, asthma and rheumatoid arthritis. They assist in the prevention of Cardiovascular disorders by oxidizing the cholesterol.Phytosterols found in these seeds helps in lowering the cholesterol levels. Sunflower seeds are rich in monounsaturated and polyunsaturated fats which assist in raising HDL LEVELS.
Walnuts seeds contain proteins, essential fatty acids, carbohydrates, mineral, and vitamins. It helps in reducing your cholesterol levels, improves your metabolism and helps you control Diabetes. They have anti-inflammatory properties which act as mood boosters and contribute to reducing weight. They contain Omega-3 fatty acids which improve brain activity. Walnuts have numerous benefits which include improvement in bone health, heart problems, metabolism, fighting property against cancer and helps to control diabetes.
It is hard to get rid of belly fat which may occur due to the wrong foods, imbalance hormones or others. Apply a simple rule to burn fat by oxidation and lipolysis. Lipolysis is the process where fatty acids are released into the blood and utilized by cells by stimulation of catecholamines, i.e., non-adrenaline and adrenaline. Belly fat is very stubborn because it contains fat cells which have alpha receptors and difficult to mobilize. So target your stomach fat for reducing the weight by eating healthy meals and preferred foods listed above.