Belly fat has become common not only in many adults but also in young children. It has become a major concern for many people who are conscious about their appearance. Belly fat does not alone damage your looks, but it also leads to many serious diseases like diabetes and hypertension. When more and more amounts of fat get accumulated in your midsection you are adding more pounds which can cause several problems.
Belly fat cannot be reduced overnight as shown in many advertisement and related products. As putting fat on your midsection is a process that happens slowly removing belly fat is also a process. You need to avoid certain foods and replace them with healthy foods. You have to stick on diet schedule and add more activity each day. Doing physical exercises and eating healthy foods can help you in reducing belly fat. Reducing belly fat should be a part of reducing total weight which begins with choosing wise foods. Certain foods given below can help in reducing belly fat gradually. But remember you can get results only if you avoid fatty foods from your diet plan.
Almonds are rich in good fats or monounsaturated fats and this helps in keeping you free of hunger for long time. In addition eating few almonds daily can reduce the risk of getting heart disease also. You can build more muscle mass by taking almonds daily which in turn directly help in reducing belly fat. Almonds are rich in essential nutrients and high fiber and good for your health.
Watermelon is the wisest food to reduce belly fat, as per the recommendation of the American Dietetic Association. It is very less in calories and more in water content and has the capacity of filling your stomach. Watermelon contains plenty of vitamins and nutrients and helps you in fighting water retention. You are sure to burn belly fat if you could drink 2 glasses of watermelon juice each day continuously for 8 weeks. But remember you should avoid fatty foods in this period.
Several varieties of beans can be generously included in your daily diet to get maximum benefit. Beans are a good source of fiber and protein. It helps in muscle mass building and also keeps you full for extended duration. You may not feel hungry after taking beans. It aids in the process of digestion and can be deliciously cooked in many ways.
You will not feel hungry by including celery in your plate. Celery is enriched with fiber content along with vitamin C and calcium that helps in reducing belly fat. If you are not willing to take celery as such, you can take celery juice regularly before lunch.
Another low calorie diet for reducing the size of your tummy is cucumber. It is very low in calories but rich in minerals and vitamins. It helps in cleansing the body by removing the toxins from the digestive system and directly supports weight loss. It fills your stomach and hence you may not feel hungry for long time after eating a plate of cucumbers.
Antioxidants present in tomatoes helps in reducing cholesterol in the blood. It also fights against obesity and several chronic illnesses like cancer. It maintains glowing skin and contains essential nutrients like vitamin A and C. Your daily diet should contain tomatoes to stay healthy.
7. Calcium Rich Dairy Foods
Belly fat can be drastically reduced by including 3 servings of low fat yogurt or low fat milk daily. Many people believe that adding yogurt can increase fat in their body. However, the fact is that when the calcium levels goes down, the metabolism induces certain hormone secretion which helps in using the stored-up calcium molecules. But the same metabolism would signal the fat cells to hold on the fat molecules to build-up calcium in sufficient levels. By including low fat milk and yogurt calcium sources are well maintained resulting in weight loss.
8. Whole Grain Foods
Avoid taking white rice and include oatmeal or barley generously. This helps in reducing weight and belly fat steadily. American journal of clinical nutrition conducted a study and compared the results of placebo group and research group. The placebo group which stayed on low calorie diet avoided whole grain foods and the active group were asked to include diet rich in whole grains (for 3 servings). Though both the groups lost almost equal weight, the group that included whole grain diet lost belly fat in high ratio. It proves that whole grains like whole wheat bread, cereals, oatmeal and barley helps in reducing tummy fat.
9. Green Tea
Apart from bringing down your pounds, green tea helps in fighting heart disease and cancer. Belly fat can be steadily reduced by drinking 3-4 cups of green tea each day. As per the study reported by the Journal of Nutrition, green tea is found to reduce belly fat after 12 weeks of taking it daily. Catechins is an antioxidant present in green tea that helps in lowering the belly fat. But remember you have to do moderate exercise daily to get good results.
When you are in weight loss diet, it is very much essential for you to get enough protein intakes. Eggs are rich in protein which is better than carbohydrates for losing weight and belly fat. In the absence of carbohydrate, your body builds muscle mass with protein rich diet. And protein reduces hunger drive for extended duration. Protein should be present in each serving and more importantly in your breakfast. Begin your day with eggs in any form.
Nuts like almonds and walnut are considered to be good fats that helps in reducing belly fat. In a study conducted by the Archives of Internal Medicine, it was observed that people who ate nuts (walnuts) along with Mediterranean diet showed reduction in their tummy size. Identify the triggering foods and fat items and avoid them totally from your diet. Walnuts contain omega 3 fatty acids needed for bursting of fat. Similarly, eating blueberries and cherries can help in fat reduction and improved metabolism.
12. Quality Sleep
Getting enough sleep is vital for losing weight by any method. If you are not getting quality sleep several functions of the body including hormone secretion, nervous function and metabolic activities can get disrupted. This can considerably increase the stress level which can lead to eating up unwanted foods. Fat metabolism may not work properly burning the fat molecules if you are not sleeping well. It is very much essential for those who want to lose weight to get 7-8 hours of sleep.
13. Regular Exercises
Belly fat can be reduced by following a healthy diet plan combined with 160 minutes of moderate exercise a week. You can go for brisk walking, jogging, swimming, dancing or jump rope etc to suit your lifestyle.
14. Choose Right Foods
Include beans (any kind), dark leafy vegetables, eggs and lean meat in your diet to get positive results quickly. Choose snacks rich in protein if you feel like eating something. Join yoga or meditation class and practice relaxation exercise to get rid of stress. With determination and little changes in lifestyle it is possible for you to reduce belly fat in just couple of months.