Following a diet is good; adopting a healthy lifestyle is better. To lose belly fat, you will need determination. In general, losing weight is hard, but dropping belly fat, in particular, can feel unconquerable.Â
But it is possible with a good healthy lifestyle and dedication. By following these practically proven tips, you can gradually lose belly fat.
1. Drink a large glass of water before each meal.Â
Doctors usually recommend drinking at least eight-ounce glasses of water daily. This will fill your stomach. Hence, sending signals to the brain to stop eating.Â
Drinking adequate amounts of water play a role in losing belly fat. Water can help to take up space in the stomach. Therefore, leading to a feeling of fullness and reducing hunger.
It is possible to think you’re hungry when you are actually thirsty.Â
Additionally, water also helps to remove waste from the body. It helps the kidneys to filter toxins and waste while, at the same time, your organs retain essential nutrients.
Drinking enough water is essential for burning off fat from food and drink, as well as stored fat. Without water, the body is unable to properly metabolize stored fat or carbohydrates.
2. Eat slowly
Slow eating can help you reduce calorie intake and lose weight. It helps slow down your eating pace and reduces the number of calories you take in, which can lead to weight loss. You can achieve this by chewing food thoroughly while eating.
It takes about 20 minutes for the stomach to signal that it is full to the brain. Eating slowly will thus help you eat to satisfaction, but no more than that.Â
It is essential to find healthy alternatives to eating​—especially if you have been in the habit of eating whenever you are bored, tense, lonely, or depressed.Â
Talk to someone you trust, do some exercise, work on a hobby, listen to music, and go out with people from time to time.Â
Fast eating is associated with excess body weight. In fact, fast eaters may be up to twice as likely to be obese compared with those who eat slowly.
Recent research on obesity showed that overweight men and women take in fewer calories when they eat slowly.
3. Exercise regularly
Think of everyday things you can do to keep active. For example, instead of taking the elevator, take the stairs—Trade a half-hour of video gaming for a short walk outdoors.Â
Use the bus from time to time when going to work. Drive a bicycle. This can help you lose belly fat.Â
4. Eat healthy foods
Eating healthy can help you lose belly fat and weight, have more energy and prevent the onset of many diseases.Â
Replace junk food with healthy choices. Eat a low-calorie diet. This will help you burn off more calories than you take in, and you will gain weight if you eat more calories than you burn off. Â
5. Make sure you don’t skip breakfast.
Skipping breakfast has been linked to elevated blood pressure, higher levels of total and low-density lipoprotein cholesterol, which is known as “bad” cholesterol, and changes in appetite that cause people to overeat later in the day.Â
Overeating later in the day will make you add more weight.
Skipping breakfast also triggers bad eating habits during the day, as cravings ensue and quick-fix fast foods then replace a healthy meal.Â
These quick-fix fast foods are likely to be high in sugar, starch (leaving you hungry again soon after eating), and calories.Â
Having breakfast boosts metabolism and increases your energy levels throughout the day.Â
When you miss it, your energy is reduced, and your physical activity levels decline. That, in turn, will not help you to lose belly fat. Instead, it will make you add weight.
Some best foods to take for breakfast
1. Eggs
Eggs are low-calorie foods. They are rich in protein and other nutrients. Eating eggs may support belly loss weight loss, especially if they incorporate them into a calorie-controlled diet.Â
Research suggests that eggs boost metabolic activity and increase feelings of fullness.
Dietary studies have repeatedly found that when people eat an egg every morning in addition to (or instead of) toast or cereal, they lose twice as much weight as those who eat a breakfast that’s dominated by carbs.
2. Whole-grain wheat bread
Whole grains, including wheat, are excellent sources of manganese, selenium, potassium, and other micronutrients.Â
In one study, people on a lower-calorie diet that included whole grains, such as whole-wheat bread, lost more belly fat than those who ate only refined grains, such as white bread and white rice. Whole grains provide more vitamins, minerals, and fiber than refined. Â
3. Salmon and oily fishÂ
Research suggests that omega-3 fats in salmon and other fatty fish may promote weight loss and decrease belly fat in overweight individuals.Â
The omega-3 fatty acids in fish oil have various potential health benefits, one of which is aiding weight loss.Â
Also, fish oil omega-3s may help you lose inches and shed body fat. However, studies have found that these effects appear mild, and they may not apply to everyone. But it is worth a try.
4. Homemade protein smoothies
Some homemade smoothies can give your body specific nutrients. These nutrients will help you keep up during workouts, maintain your energy levels, and make sure all that hard work pays off.Â
With foods like spinach and kale, and sweet ingredients like strawberries, mango, and pineapple, any of these homemade smoothies will sustain you for a few hours and have you ready to conquer whatever the day has in store for you.Â
5. Lean cuts of “Red Meat.”
Lean cuts of red meat can be a great source of protein and other nutrients when trying to lose belly fat or weight.Â
Several studies have shown that higher protein, low to moderate carb diets are very effective for weight loss.Â
Examples of red meat you can eat are chicken breasts, rabbit, venison, pheasant, and ostrich.Â
6. Avocados
Avocados reign supreme when it comes to weight loss. They’re rich in heart-healthy monounsaturated fat, and studies show eating just half of one with lunch can curb your appetite.Â
Because avocados are high in fat and fiber, they can help you feel more satisfied and keep you feeling full for longer.
7. Oats
Oats are a healthy staple in anyone’s diet for loads of reasons. For one thing, they’re affordable, endlessly customizable, and packed with nutrients like B vitamins, zinc, iron, and fiber.Â
They’re also a great option when trying to lose weight, so you should incorporate them into your weight-loss diet.Â
Oats digest slowly, so they don’t raise your blood sugar, and they keep you feeling filled up well into the late morning
8. Low-fat cheese
Cheese is high in protein, which can help us feel full quickly as it speeds up the body’s metabolism.Â
You can try these four types of cheese: mascarpone, cottage cheese, feta cheese, and mozzarella cheese.
How much fat is too much?
The dietary reference intake (DRI) for fat in adults is 20% to 35% of total calories from fat. That is about 44 grams to 77 grams of fat per day if you eat 2,000 calories a day.Â
It is recommended to eat more of some types of fats because they provide health benefits.
If you consume on a regular basis—fewer than 20% of your daily calories from fat, it will put your health at risk in many ways.Â
Also, a diet too high in fat can lead to problems, such as heart disease, diabetes, cancer, and weight gain.
Bottom Line
Anything more than 35 percent of your daily calorie intake is too much fat. The National Nutrition Guidelines (USDA) and theÂ
American Heart Association agrees that a healthy diet can include up to that amount of total calories from fat, but note that saturated fats (like cheese) should be limited to less than 10 percent of that number.Â
“If you look at a 1,800 calorie per day diet, 35 percent is about 70 grams of fat per day,” says Steven Gundry MD, Medical Director of The International Heart and Lung Institute in Palm Springs, California.Â
Also, you can talk to your doctor about your belly fat concerns. They can take your medical profile into consideration and help you adopt a lifestyle program that may work for you.
