Eating Tips to Lose Belly Fat
Belly fat is probably the hardest fat loss to achieve. It takes a lot of discipline in your nutritional plan to excel in losing belly fat. The areas for fat loss cannot be chosen by an individual; they are chosen by your body. While these tips are not totally focused on belly fat loss, they really are essentials to weight loss, and with daily exercise can reduce belly fat.
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Keep a food journal
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The food journal is very helpful because it is a visual reference that can show you where you are making mistakes with your eating, and even if you can't see what you are doing wrong, others might be able to help just by looking at your food journal. It doesn't have to be anything elaborate, just a place where you can write down everything you eat. Don't forget to write down what you drink, too. Not counting drinks can cause weight gain and a lot of added stress.
Look at nutrition and ingredient labels
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Some things might be low in calories or fat but could be loaded with carbohydrates, sodium and sugar. Many of the companies that put out "diet foods" substitute the fat with carbohydrates, sugar and sodium to keep the flavor. While you may not be on a low-carb diet, you should still pay attention to your carbohydrate intake because carb overload is easy when you are focusing on the fat and calorie content in food. Carb overload can also lead to medical problems like diabetes, and, if you're not cautious, can cause weight gain. The ingredient label on food is just as important as the nutritional label. Check this label to see what is in the foods you are eating. A good rule of thumb is that if there are things you can't pronounce or that sound man-made instead of natural, you don't want to eat it.
Mini Tip: While we are speaking of nutritional content don't forgo the protein. Protein is important for body and muscle functions, so rather than going vegetarian when you're a meat eater, choose lean meats like chicken and turkey or extra lean cuts of red meat. If you're a vegetarian make sure you are eating plenty of vegetable protein sources like soy, tofu and beans. -
The majority of the food you eat should not come with a food label
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Half of your plate for each main meal should consist of fruits or vegetables. If it is not already, the produce section of the grocery store should become your friend, and, even better, find a farmer's market because they have much more variety in their offerings. Fruits and vegetables contain essential vitamins, minerals and water that your body needs to function properly. If you are not happy with the produce section of the store, forgo the canned fruit and vegetable section and go to the frozen foods area instead. Frozen fruits and vegetables are flash frozen at peak freshness and that preserves the nutritional value of the product.
Mini Tip: Make snacking a way of life instead of an indulgence. Get more of your daily fruits and veggies in by snacking on them when you are in need of something between or after meals. You should have two snacks per day between meals, and can add one snack after dinner if necessary. Your snacks should also consist of a protein source, whether it's cheese, nuts, peanut butter or jerky, because, combined, the complex carbohydrates in the fruits and veggies with the protein will keep you from being hungry for longer periods of time.
Use your measuring cups, spoons, and countertop food scale
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Using proper portion sizes for all foods, including healthy ones, will help cut down on belly fat. Using proper portion sizes can help reduce overeating and immediately reduce the size of your stomach after eating. A normal person will naturally gain two to three pounds just from eating each day, and by eating foods in proper portions your body is more efficient at digestion. When your body is more efficient at digesting foods, you will naturally have a smaller stomach because it is not completely and uncomfortably stuffed after each meal, and the body will start to burn off that fat stored in your belly (and anywhere else you might need). Using a smaller plate can help, too.
Change your oils and condiments
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Olive oil, sunflower oil and canola oil are the best oils for you nutritionally. Vinegar is always a good addition to your diet, and when mixed with olive oil on salads is much better for your body nutritionally. Change from mayonnaise to mustard, and if you absolutely cannot give up your mayo then try a low fat or reduced fat version. As for sour cream, you could exchange it for a low fat/fat free version or for plain yogurt, but this is one food that it really doesn't require the exchange because the calorie content is about the same for the reduced fat versions and yogurt. Ketchup is another iffy condiment because of the sugar content, so look for an all natural ketchup or look for a low sodium and low sugar version. Trade your butter and margarine for a spray version, not only does it reduce the amount you use, but most sprays are healthier for you.
Drink plenty of water and low calorie, caffeine-free beverages
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It can be hard to get the six to eight glasses of water in each day that are recommended, but one of the major reasons for belly fat is actually dehydration. If you are thirsty that means you are already in the beginning stages of dehydration, so to make it easier on yourself always carry a bottle or glass of water with you. When you are properly hydrated you actually reduce the amount of water in the body tissues and can prevent bloating. Be wary of diet sodas, they actually can lead to weight gain and can contain sodium. Do without it if you can. Coffee and tea are dependent on the caffeine content, if you do drink decaf try to limit it to two cups per day. Fully caffeinated coffee and tea can actually cause dehydration and you will need twice as many cups of water as you had of the caffeinated drink to compensate.
Mini Tip: Milk is one of the best nutritional drinks out there, baby mammals wouldn't be fed it if it wasn't essential, and it can actually be broken down into water by the body, too, so if you drink three eight ounce glasses a day, that counts for about one fourth of your water intake.
Toss the salt and build up your selection of spices and herbs
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Salt causes dehydration and can lead to high blood pressure. Experiment with a selection of spices and herbs; they provide more flavor than salt, and the side benefit is they are actually healthy for you. Spices and herbs are like fruits and vegetables, eat as many of them as you want and experiment with them.
Have a designated eating area
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You shouldn't be standing at a counter eating or eating in front of the TV. Actually having a designated eating area, like a dining room or kitchen table, can slow you down when you're eating, so you won't eat as much and will recognize your body's signals that you are full. Try to space your meal out to last at least 20 minutes because your body takes that long to recognize your stomach is comfortably full. Also, the designated eating area can help with the ambiance of the meal, and make you focus on more than shoveling in the food and then getting more.
Plan your meals in advance
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By planning your meals ahead of time it will help you stay on track with eating healthy. An easy way to do that is plan your meals for the next day the previous evening, or whenever you have free time. Get an erasable board for your refrigerator and write down what you are having for each meal on that board. This is also a way to get your family involved in your efforts to cut down on belly fat because they should be eating the same way you are; it's never too late for everyone to start eating healthy.
Don't be afraid to experiment in the kitchen and try new foods
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If you are afraid to try more than the tried and true diet staples, you are missing out. For one, you are limiting yourself to those things and in the end that sabotages you because you begin to want more. Try more than just lettuce in your salads to change the flavor and add a different kick to them. Try ethnic foods, but cook them yourself and in healthy ways, like steaming or baking rather than frying. Experiment with recipes for things you crave but aren't willing to sacrifice the calories for the regular version; there are always ways to cut fat, calories, and sugar in recipes. Just watch out for the taste-testing: Those small bits can add up calories.
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