We all have the dream to have a shapely body. But lack of time
and motivation are sometimes barriers to achieving this.
Belly fat is perhaps the biggest cause of shapelessness among
humans. It’s also a pathway to some non-communicable diseases. If you simply
can’t exercise, you can still follow these steps and reduce your belly/
Have the Right Eating
Pattern
Avoid staying for long hours without food. Eat at least 4
smaller meals instead of 2 or 3 large ones. Acquire smaller plates so you compel
yourself to not pack a lot of food for one meal.
Watch Your Breakfast
Sugar for breakfast leaves you feeling lethargic and craving
for more sugar. This might make you overeat in the mid-morning hours.
Cut Down On Sugar
Avoid all processed foods as much as you can. Eating a
sugarcane or fruit is not the same as drinking sugary coffee or packet juice.
When soluble fiber is removed from packaged foods, the sugar
is absorbed by the body very quickly and can’t be processed into energy. It is
therefore metabolized by insulin and stored as fat. Without strenuous exercise,
this fat is likely to keep accumulating around your midsection.
According to the American Heart Association, men should
consume at most 9 teaspoons of added sugar per day. Women should take no more
than 6.
Choose Healthy
Carbohydrates
Though carbohydrates are the major source of body fat, there
are still good ones. Whole grain cereals, brown rice and brown bread are just
examples.
Unprocessed carbohydrates contain fiber which minimizes your
chances of over-eating. Fiber also slows down the rate of absorption and
reduces the chances of belly fat accumulation.
Avoid Junk Food
Food addiction is a situation whereby you always feel hungry
and crave for certain foods. These foods are particularly those with high amounts
of wheat, sugar or both. But generally, they are starchy and sugary with little
else.
The old saying that you should always eat a balanced diet
includes what you eat at snack time. At all times, insist on eating a balanced
diet with little or no sugar and other processed carbohydrates.
When you eat a lot of junk food, you inevitably eat way
above your body requirements. It’s almost automatic that you can’t lose fat if
you are over-eating.
If you are food addicted, don’t blame your willpower. Don’t
even think you are greedy. Stay away from junk food and your appetite will
bounce back to normal.
Drink Enough Water
Water aids in flushing out body toxins, raises your
metabolic rate, and reduces your appetite. Drinking ½ liter of water before
your main meals makes you feel fuller sooner. You therefore eat less.
Being overweight is not always about the fat. Sometimes, it’s
about water retention. When you drink inadequate water, your body retains more.
As you drink enough, the body doesn’t need to store any excess water.
Reduce Your Alcohol
Intake
A ‘beer belly’ is not a myth. Ethanol is a carbohydrate. Alcohol
is another form of sugar – a fermented sugar.
When you frequently drink excessive amounts of alcohol, some
of the alcohol is metabolized into belly fat. Cutting down on alcohol will definitely
lead to a flatter tummy.
Increase Your Protein
Intake
Proteins include eggs, all types of meat, legumes (beans,
peas, soya), mushrooms, sprouts and lentils. They play a role in slowing down
carbohydrate absorption if you include them in your diet.
Insufficient consumption of protein can lead to water
retention and muscle wastage. Big muscles are needed as storage for energy and
also to keep your metabolism high. Higher metabolism = less belly fat.
Eating enough protein does not meaning eating excessive
amounts. Too much protein can lead to health issues.
Trick Yourself Into
Exercising
You don’t feel like exercising, right? You can enjoy leisurely
walks, sightseeing, walking your dog and so forth. Other tricks include using
the stairs or parking your car a few blocks away. You can also try walking or cycling
to the grocery store.
Include Dairy
Products in Your Diet
You can reduce tummy fat by consuming milk, cheese,
buttermilk and yogurt. These products contain linoleic acid which reduces belly
fat. They also prevent the production of cortisol by fat cells, which fuels the
development of more stomach fat.
Yogurt and buttermilk are rich in good bacteria. These ensure
that food is properly digested and therefore reduce stomach issues, which may
lead to bloating.
Eat Negative Calorie
Foods
Negative calorie foods contain minimal calories but require
more than this to process. They are also good for minerals, vitamins and
proteins. They include fruits, vegetables, and fish.
Manage Your Stress
Stress is known to trigger factors that add fat to your
waistline. It may lead to constipation and bloating as well.
To avoid or curb stress, embrace your joyful moments. Enjoy
hobbies with other people, listen to music, go out and don’t over-indulge,
sleep well and look for self help articles.
Use Weight Loss
Supplements
Weight loss
supplements are available over the counter or online. They work by reducing
appetite and increasing metabolic rate. They are mainly safe to use and are
therefore not vigorously controlled by governments.
The main issue with these supplements is that some do not
seem to work on some people. Their diversity makes choosing the right ones even
more confusing. To make a better decision, look online in stores like Amazon where genuine user feedback is obtainable.
Address Bloating
Issues
We’ve already talked about bloating a few times. I’d like to
point that bloating does not cause belly fat. However, a bloated look is not
cute at all.
To avoid bloating;
- Consume a lot of fruits and vegetables
- Eat at least a fruit a day that contains vitamin C
- Eat slowly to avoid swallowing air
- Chew food properly to ease digestion and reduce gassing
- Deal with any constipation issues
- Drink a glass of water early in the morning to trigger bowel movement
- Avoid chewing gum
- Avoid smoking
- Keep away from carbonated beverages
Conclusion
The best way to losing fat is eating the right food and
doing the right exercises. But if you are in no position to exercise, using
these tips will over time help you in getting rid of belly fat.
