Belly fat is a huge issue. Much of it will make you lose
your shape, and also predispose you to various kinds of diseases.
The main challenge here is the ‘how’ to get rid of this
belly-fat. Here are sure and effective keys:
1. Diet: You are
what you eat! When you lose weight on any diet, belly fat usually goes first.
Foods That Burn Belly Fat:
a. Apples – An apple a day keeps the doctor away is the very old
rhyme. Recent studies have shown that it isn’t just the doctor that an
apple can keep away – it also wards off belly fat. Hairston’s research shows
that people who eat 10 grams of soluble fibre per day [an average apple is about
150grams] — without any other diet changes — build up less visceral fat over
time than others.
b. Green tea -Several studies suggest green tea promotes weight loss
by stimulating the body to burn abdominal fat. Green tea contains catechins, a
type of phytochemical that may briefly affect the metabolism. To get the most
benefit, you may need to drink green tea several times a day.
c. Watermelons – Foods that are high in water content take up more
room in the gut. This signals the body that you’ve had enough to eat and leaves
less room for other foods. Watermelon is chock-full of water and nutrients, but
low in calories.
d. Yogurt- What makes yogurt a delicious tool for weight loss is its
protein content. A study linked eating yogurt to lower body fat and belly fat.
e. Avocados – This is another fruit that can help you lose weight,
especially belly fat. It contains the amino acid lecithin – which helps in
preventing liver overload – and aids the memory and helps balance weight.
Foods That Fatten The Belly:
a. Doughnuts: They can really bulk up your belly if you take them too
often. A glazed doughnut has as much as 260 calories.
b. Ice Cream: You do get some protein and calcium from ice cream. But
you also get 230 calories per half-cup, and that’s just for plain vanilla, no
toppings.
c. Chips: A serving of 15 chips has 160 calories. Huge!
d. Beer: The average 33cl can of beer has about 150 calories.
Those calories add up, just like anything else you eat or drink.
e. Hot Dogs: One cheese dog has 390 calories and 8 grams of “bad”
fat.
f. Fatty Red Meat: A 300grams of
this can have more than 1,000 calories and 37 grams of “bad” fat. That’s huge!
g. Meat-Topped Pizza: Pizza can be healthy. But if you like
toppings such as pepperoni, sausage, ham, and beef, you could get more than 300
calories in one slice.
h. Burgers: If it looks big and loaded, it will bloat your calorie
budget, too. Some have more than 1,000 calories and up to 75 grams of fat.
So you need to be very careful with all these Oyinbo foods!
2. Sleep: Getting
the right amount of sleep helps. In one study, people who got 6 to 7 hours of
sleep per night gained less visceral fat over 5 years compared to those who
slept 5 or fewer hours per night or 8 or more hours per night. Sleep may not
have been the only thing that mattered — but it was part of the picture.
3. Exercise: Vigorous
exercise trims all your fat, including belly fat.
Get at least 30 minutes of moderate exercise at least 5 days
a week. Walking counts, as long as it’s brisk enough that you work up a sweat
and breathe harder, with your heart rate faster than usual.
Moderate activity slows down how much visceral fat you gain.
But to torch visceral fat, your workouts may need to be stepped up.
4. Stress: Everyone
has stress. How you handle it matters. The best things you can do include
relaxing with friends and family, meditating, exercising to blow off steam, and
getting counseling. That leaves you healthier and better prepared to make good
choices for yourself
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