The Diet Equation for Blasting Belly Fat
Belly fat. It’s the obstinate cousin that is a part of the body, and it persists after endless exercises or juice cleanses. However, don’t worry your fellow warriors in your search for a flatter stomach! The fight against belly fat is a win, and the secret is an effective equation of exercise and diet lifestyle. Let’s take a look at each part and reveal some secrets for a more healthy, happier you.
Diet: The Fuel Factor
Consider your body to be a super-performance vehicle. It’s not like pouring sugary drinks and grease-laden fast food into the tank of your car and expecting it to be able to win any race you think? This is the same for your body. In order to truly eliminate belly fat, it is important to get rid of processed junk and focus on healthy, whole foods rich in nutrients. Think:
- Colorful fruits and veggies: These are packed with antioxidants and fiber that are crucial to keep your stomach full and your metabolism running. Try to create the rainbow in your food and include the berries, greens with leaf peppers, Cruciferous vegetables such as celery and kale taking the center on the plate.
- Protein sources that are lean: Protein helps build and strengthen muscles which, in turn, boosts the metabolism and burns calories. Select skinless chicken breasts or beans, fish or lentils, and even tofu instead of fatty cuts of meat as well as processed meats.
- Complex carbohydrates: Get rid of refined carbohydrates like pasta and white bread and embrace whole grains such as brown rice, quinoa and Oats. They keep you more full for longer periods of time and provide an energy boost through the entire day.
- Fats that are healthy: Be confident about fat! Healthy fats such as those that are found in avocados as well as seeds, nuts along with olive oil, are crucial to balance hormones as well as satiety and absorption. Remember, moderation is essential.
Exercise: The Firestarter
The fuel is diet however, exercise is the fuel that burns it all out. Although spot reduction (targeting certain areas for losing fat) is not true, a regular exercise routine is vital for total fat loss, especially belly fat reduction. Here’s the secret formula to success:
- Cardio to burn calories: Aim for at minimum 150 minutes of moderate intensity cardiovascular exercise each week, including vigorous swimming, walking or cycling. Interval training with high-intensity (HIIT) can be an excellent way to burn calories and boost your metabolism.
- Strength training to build muscle: Don’t shy away at the gym! Muscle mass is a way to increase the rate of your metabolic rate at rest which means you’ll burn more calories in a state of the moment of rest. Concentrate on exercises that engage several muscle groups, including lunges, squats, push-ups and rows.
- Get moving all day long: Don’t underestimate the potential of the NEAT (non-exercise exercise thermogenesis). Use the steps, park farther away, finish some housework All these small movements are cumulative and help burn calories throughout the day.
Lifestyle: The Secret Ingredient
The relationship between exercise and diet is effective but it’s not sufficient without considering lifestyle aspects. Here are some of the most effective ingredients to boost your belly fat blasting journey:
- Stress management: Stress can cause cortisol release the hormone responsible for the storage of belly fat. Find healthy ways to deal with stress, including meditation, yoga or a walk in the outdoors.
- Good quality sleep: If you’ve been sleeping less your body produces more ghrelin, a hunger hormone, but less leptin, which is the hormone that causes satiety. You should aim for 8 to 9 hours of restful sleep every night to ensure that your hormones are in balance and stop cravings.
- Hydration: Drinking plenty of fluids helps you feel fuller and flushes out toxins and improves your metabolism. Try to drink eight glasses of water a day. Adjust depending on your activity level and the weather.
- Food that is mindful: Slow down and enjoy your food. Be aware of the signs of fullness and hunger and refrain from eating when you are distracted.
Keep in mind
This is a journey and not an event. Be conscientious, patient and be proud of your achievements throughout the process. If you focus on healthy eating as well as regular exercise and making healthy lifestyle choices will not only reduce belly fat but also develop an overall healthier and more content you.
Extra tip
Contact a certified dietitian or a certified personal trainer to receive personalized advice and assistance in the quest for more stomach-friendly.
Pranab Bhandari is an Editor of the Financial Blog “Financebuzz”. Apart from writing informative financial articles for his blog, he is a regular contributor to many national and international publications namely Tweak Your Biz, Growth Rocks ETC.
