To lose belly fat and have flat stomach quickly, it is important to follow a proper diet and healthy food, we remind you some tricks to speed up the metabolism and burn waist fat in the abdominal (and lose weight more easily)
For many individuals, losing belly fat (waist fat) can be a very difficult task.
In addition to being one of the risk factors for developing many diseases, increasing the percentage of waist fat in the abdominal area may increase the feeling of bloating, frustration and lack of self-confidence.
Fortunately, several strategies have shown to be particularly effective at reducing waist size.
Why do we want to have a flat belly fat-free?
You should know, my dear, that the accumulated fat around the stomach is much more dangerous compared to those that focus on the rump and thighs, because it causes many health problems.
Among these problems: heart disease, diabetes, high blood pressure…
But the good news is that the best way to combat it is to adopt an active and healthy lifestyle, based on these following food instructions
1. High protein and fiber breakfast: (Source)
Start your day with protein to prevent mid morning fatigue, or lose afternoon energy and use of sugar, caffeine or carbohydrates.
Don’t leave the house without eating at least 15 grams of protein.
Notably, you should avoid consuming sweets, pies and “croissants” for breakfast.
2. Vegetables and fruits are always the best: (Source)
Did you know, my friend, that vegetables, fruits, and whole-grain cereals can help raise the amount of fiber consumed, but you should avoid stripping the scales of vegetables and fruits.
It contains a large number of vitamins and minerals.
Fruits contribute to regulating bowel movements, eliminating toxins and eliminating belly fat
Many of them contain very healthy fibers that prevent abdominal infections as well.
Some fruits contain flavonoids that fulfill antioxidant functions. Hence, it is worth consuming fruits to improve our health and achieve a flat stomach.
You can have it in natural juices, in whole pieces for breakfast, or as salads for your lunches.
It provides you with vitamins and minerals, and is a very natural and enjoyable resource for your everyday well-being.
3.Milk and dairy products are a double-edged sword: (Source)
Given these facts and recent studies, it is difficult to know whether milk helps to have a flat stomach or promotes weight gain.
The studies are controversial from a nutritional perspective, low-calorie milk, moderate-carb, and protein-rich.
It quickly fills you and provides your body with the nutrients needed for muscle growth and repair.
In clinical trials, dairy consumption has been shown to reduce food intake and improve weight control.
However, milk is not a magic bullet for weight loss or getting flat stomach.
If your calorie consumption exceeds your calorie spending, you will end up gaining weight.
Milk provides calories. Consuming a lot of it can add inches to your waist.
This is the reason why most fitness professionals and athletes cut dairy products before competitions
Milk alone will not help you get smaller amounts, so it is best to try to avoid dairy products
4. Fat-free proteins: (Source)
There are no qualms that proteins reduce the lust to eat, due to the presence of a fiber component with protein, which together works to bridge hunger and a feeling of fullness.
Lean proteins reduce the calories entering the body, allowing the opportunity to burn the accumulated waist fat in the abdominal area to obtain the necessary energy.
Fat-free proteins can burn 80 to 100 calories a day, especially belly fat (waist fat), because they work so efficiently to burn calories
Protein burns 5-10% carbohydrates and 0-3% fats.
Lean proteins contribute to muscle and body building.
It helps to change weight hormones, if the level of ghrelin responsible for feeling ravenous decreases.
You should also stick to lean protein, such as poultry meat, without leather, fish, and nuts.
5. Trans waist fat is a big risk, especially in abdomenal: (Source)
We always exhort limiting the percentage of trans fat to 1% or less of the total calories consumed daily.
That is, the amount should not overtake 2 grams per day when eating a diet that contains 2000 calories.
But a person can easily surpass this amount, as if you eat 3 pieces of biscuit, these alone may contain 2.5 grams of trans fat.
If you take a piece of donuts, this may contain 5 grams of trans fat.
Some of the things that will help you a lot are avoiding the trans fats found in ghee, crackers, biscuits, fried foods and hydrogenated oils.
These fats cause accumulate waist fat in the abdominal, and you should know that trans fats are high in calories, too.
6. Soft drinks, how strong is the link? (Source)
Did you know that the American Heart Organization declared that soft and sweetened drinks are the first source of added sugar in the American diet.
It increases calories and stores fat around the stomach.
Sugar-free drinks also contain artificial sweeteners, as well as caffeine, phosphorous acids and added flavors.
In contrast, “catechin” in green tea stimulates the body to burn calories and fat in the abdominal area.
7. Monounsaturated fat: (Source)
This type of fatty acid is very beneficial to the body, because our body absorbs these fats in a different way as it takes advantage of them and avoids their accumulation in areas where we do not want this to happen.
So it’s important to keep in mind the need to include foods rich in this type of fatty acid in our diet.
Oleic acid is an important source of monounsaturated fatty acids, and is one of the foods that contain the most of these nutrients.
So it is important that we use it in our diet, especially olive oil. Olive is another important source of omega 9.
Among the foods that stand out for their high content in these nutrients, avocado, flax-seed and nuts.
They should all be part of our regular diet to ensure that our body uses fat in the best way and avoid increasing belly fat and get a flat stomach.
Adopting this procedure is the best thing to do if we are to overcome the rebellious fats in our bodies.
8. Take probiotic supplements and foods: (Source)
What are probiotics?
Probiotics are living bacteria that play a major role in losing weight and keeping it stable.
It has been shown that people who are overweight and obese may have a different composition of intestinal bacteria compared to people who have normal weight, which may affect the process of gaining more weight and distributing the percentage of body fat.
Regular consumption of probiotic supplements and foods may help create and balance the beneficial microflora in the intestine, which reduces the risk of gaining more belly fat and prevents the accumulation of waist fat.
Probiotic foods include these types:
Lactobacillus fermentum, Lactobacillus amylovorus, Lactobacillus gasseri.
Probiotics sources for foods include:
- some types of yogurt
- Indian kefir drink
- kimchi (pickled cabbage)
There is also a wide range of probiotics available for probiotics.
However, these supplements usually contain many strains of bacteria, so be sure to choose supplements that contain at least one of the above mentioned strains.
9. Drink a protein shake, a new way for a healthy protein: (Source)
This is what you should know my friend that getting enough protein in your diet can increase the metabolic rate in your body, reduce your appetite and help in losing fat, especially from the middle section of the body.
Additionally, some studies have indicated that adding protein shakes to your weight loss diet may be particularly effective in getting a flat stomach.
10. What do you know about apple cider vinegar? (Source)
I will tell you how important and relevant is the intake of apple cider vinegar with many impressive health benefits, most of which are mainly due to its acetic acid content.
Numerous animal studies have shown that acetic acid may reduce the accumulation of fat in the abdominal.
Despite the small number of human studies conducted in this field, one study conducted on a number of obese men showed that eating one tablespoon of apple cider vinegar daily for 12 weeks, reduce their waist fat circumference by 0.5 inches (1.4 cm) in the middle.
11. Stop eating cursed sugar: (Source)
Every time you drink a packed fruit juice, your body absorbs more calories than if you only ate fruit, especially since bottled juices contain large amounts of sugar, flavor and color.
Also, all of us cannot give up eating cakes and pastries, but you can eat cakes that contain less sugar or artificial sugar and less sweet sweets.
12. Vitamin C is very important in any case: (Source)
Vitamin C helps digestion and maintain blood pressure, oranges, lemons, paprika, broccoli, kale, grapefruit and kiwi are good sources of vitamin “C” and minerals such as calcium, potassium, magnesium and zinc.
It is a good idea to eat at least one fruit that contains lots of Vitamin C daily.
13. Starchy foods are forbidden something: (Source)
White bread, white rice, pasta, corn, cornmeal, potatoes, etc. All of them are high in starch.
Starch is divided into sugar in the body, and when there is excessive accumulation of sugar, it is stored in the body as fat.
For a flat belly, avoid starchy foods, and head for healthier alternatives, such as brown bread and brown rice.
14. Negative calorie foods:
Among all the theories one might care about when dieting, foods with negative calories are the most successful.
According to the reasons behind this, there are foods that are so low-energy that the body uses more calories to digest and absorb them than those provided by foods.
The result is that consuming these products not only contributes to calories in the body, but also leads to their loss. It seems to be the best way to lose belly fat.
In fact, it sounds good to be correct, which is why a group of scientists affirmed to check if the theory was correct.
Negative calorie foods have a special characteristic of having lots of water and fiber, plus little or no fat content.
Like cauliflower (which also has its dark side), lettuce, cucumber, celery and grapefruit.
My dear, scientists did not attach great importance to this theory that inspires an ideal diet for reduce fat in the abdominal.
Foods with negative calories, such as:
- Chili pepper
- Chicken broth
15. Start meals with soup: (Source)
Initially we all know that following a healthy diet is to feel full by eating fewer calories without giving up the beneficial nutrients.
So today we are showing you something good to help you with, which is a soup, it can be very useful to get a flat stomach.
The soup helps you to satiate and not be hungry and has no other benefit, so it is advised to start with it before eating any meal.
A very, very, very important note:
To make the best use of the nutrients, choose a low-calorie, fat and sodium soup, which contains a high content of vegetables and protein free of fat and fiber.