Belly fat burner diet -
What we're calling "belly fat" these days could actually be bloating or water retention. Read on for steps to lose belly fat the healthy way—no restrictive fad diets necessary. There's no one exact diet that targets belly fat more than others.
To reduce belly fat, you need to consider the timing, size and nutritional quality of your meals. This can help you maintain a healthy weight, reduce visceral fat and avoid uncomfortable bloating. Start with these tips to begin your journey to losing belly fat the healthy way.
Certain carbohydrates tend to be poorly absorbed in your intestines and rapidly ferment as they sit there, leading to gas and bloating.
Common culprits include refined carbohydrates and simple sugars—like those found in processed foods with added sugars. Excess sodium can also cause bloating due to increased water retention.
While there are plenty of healthy packaged foods out there, there are just as many that aren't as great. Opt for freshly prepared foods most of the time to help reduce your intake of processed, packaged foods that can cause belly bloat.
For example, swap a high-added-sugar bowl of cereal for a Green Smoothie made with fresh fruits and vegetables to get your day going in the morning.
Protein serves a dual role in helping you reduce belly fat by increasing and maintaining muscle mass and metabolism, while also helping to stave off hunger. Eating protein could also lead to increased satisfaction after a meal, which may help you eat fewer calories later in the day.
This Chipotle Chicken Quinoa Burrito Bowl is a great lunch option to help you feel full and tide you over until your next meal. Fiber is a type of carbohydrate that your body can't digest.
It helps regulate the body's use of sugar as it slowly passes through your digestive system. Increasing your daily fiber intake can result in greater satisfaction after meals since it helps fill you up. Your blood sugar is less likely to spike and crash when you eat more fiber, too. Because of this, you'll stave off that "hangry" feeling, which means you won't be reaching for anything and everything in sight—which also reduces the number of total calories eaten for the day.
When trying to lose belly fat, aim to get at least 25 grams of fiber in your diet each day. Foods that are rich in fiber include pulses, like lentils and beans; apples and pears, with the skin; nuts and seeds; and cruciferous vegetables like broccoli and Brussels sprouts. Try this recipe for Tabbouleh with Chickpeas for a fiber-packed side dish or a one-dish dinner!
In an ideal world, we would be able to target the exact part of our body we want to burn calories from—but that's not how it works. Thankfully, there are a few exercises that are especially effective at burning fat from the belly area—and from the rest of your body. If your go-to warm-up or cardio workout is on the treadmill, try bumping up the incline of your machine.
Walking on an incline burns up to How many extra calories you burn on an incline depends on speed and your weight. You can also incorporate hills into outdoor workouts. Rather than a long and low-intensity cardio workout, try the HIIT method of exercise—intense, fast-paced intervals that can leave you completely exhausted after only a to minute session.
This form of cardio training also incorporates strength training exercises and increases the afterburn effect , allowing your body to continue burning calories after your workout is over.
You can rotate between 30 seconds of your favorite exercises, with rest in between, as long as they work a variety of muscle groups—such as squats, push-ups and kettlebell swings. Plus, the combo of healthy fats and protein in salmon make it extremely satisfying.
Opt to bake or air-fry your salmon , as you won't need to use much oil. Get creative with different herbs and spices whenever you can, as this will encourage you to cut back on high-sodium staples and avoid the salt shaker, a major player in weight gain. We love basil, cilantro, rosemary, sage, tarragon, mint, oregano and black and red chili peppers, to name a few.
You can enjoy salmon on its own or transform it into something creative like delicious salmon burgers. Canned salmon can be a great option to have on hand for last-minute lunch salads. Just stick to varieties with lower amounts of sodium when possible. TRY IT: Easy Salmon Recipes.
Take a pass on the iceberg lettuce, and instead head straight for the darker greens when you're shopping the produce aisle. Spinach, kale and other dark leafy greens are low-calorie and low on the glycemic index, making them ideal foods for achieving and maintaining a healthy body weight.
More importantly, adding more green veggies to a balanced diet can increase dietary fiber intake, improve digestive health and assist in weight management.
Plant-based foods that are rich in nutrients and fiber, like dark leafy greens, help enhance satiety. Kale is virtually fat-free and a single cup contains about 30 calories, alongside good amounts of vitamins A, K, C, B6, calcium, potassium and magnesium.
Spinach is loaded with minerals like potassium which can help offset the effects of sodium. Whether tossed as a salad or sautéed as a side for dinner, dark leafy greens are a no-brainer to include in your diet.
Add them to smoothies for more bulk and a dose of both fiber and key vitamins and minerals. TRY IT: Different Ways to Eat Kale. Eggs aren't just for breakfast anymore. Omelettes, shakshuka and veggie-forward skillet scrambles can be satisfying, delicious dinners.
And the best part is that s ome initial research indicates that eggs, which are low in calories and rich in other dietary nutrients , may aid in weight loss over time. Even adding a hard-boiled egg atop a salad at lunch can help keep you full until dinner. While you may be tempted to skip the yolk and stick with egg whites to cut down on calories, the yolk is extremely nutrient-dense.
Egg yolk contains filling healthy fats as well as special nutrients like choline and vitamin D. The small calorie investment per yolk will provide a big bang for your buck and keep you fuller longer. Plus, an entire egg is only about 70 to 80 calories. Experiment with a wide variety of egg recipes like jammy egg toast, breakfast burritos, frittatas and more.
Better yet, simply hard-boil a batch to enjoy as a snack. When you want something tasty to snack on at the movies, skip the buttery popcorn, and bring a bag of pistachios instead. They'll fill you up far faster, because they're packed with 6 grams of plant protein per serving and they fuel your body with essential amino acids.
Pistachios also provide 3 grams of fiber per serving at only calories per ounce. And unlike some other nuts, you can eat more than just a few before hitting your max: There are 49 pistachios in one serving, compared to 23 almonds or 18 cashews, making them feel like a more substantial snack.
When you're buying pistachios, go for the ones still in the shell. Here's why: Initial research published in the journal Appetite found that the process of shelling pistachios signaled snackers to slow down — the shells themselves served as a reminder of how much they had already eaten.
If you don't want to shell your own nuts, you can buy pistachios without shells to add to salads or to grind up and use as a crust on fish or chicken. Pistachios also make a great addition to pesto.
One of the best ways to whip up a healthy lunch that will help you lose weight is to keep a stash of cooked quinoa in the fridge, and add in fresh veggies, herbs, and beans. Quinoa, a naturally gluten-free whole grain, is extremely high in fiber. But more importantly, it's a complete protein source—unusual for a vegan food—which means it contains amounts of all nine essential amino acids.
Best of all, quinoa provides a filling and nutrient-rich alternative to refined carbohydrates like white pasta. Bonus: It doesn't totally disrupt blood sugar levels due to its low glycemic index.
All in all, quinoa is a must-add to any kitchen to promote sustained weight management. Quinoa is available in several varieties including red, black and white. It has a beautiful nutty flavor and is great as a side dish, substituted for rice in stuffed peppers and even incorporated into breakfast bowls as a sub for oats.
If you're trying to lose weight, you may think you have to avoid fats, such as those in creamy, delicious avocados. But fat is not the enemy! It is a crucial part of any eating plan.
The trick is to choose good-quality, healthy fats—and a vocados, which are loaded with fiber, vitamin E, lutein and monounsaturated fatty acids, fit that role perfectly. Since fats are concentrated, portion size is key, but even a small amount of healthy fats can prove to be extremely filling.
In a week randomized parallel controlled study , daily Hass avocado consumption, in addition to a calorie-controlled diet, supported weight loss and had many other benefits. Research even suggests that an avocado a day may redistribute belly fat in women. Avocado can be transformed into so many dishes beyond guacamole.
Try it in homemade green goddess dressing , as a citrus-avocado relish for fish and of course in your favorite breakfast toast recipe. For a savory side dish with almost no calories, spear up some asparagus. Genes can contribute to an individual's chances of being overweight or obese too.
It also plays a role in where the body stores fat. Subcutaneous fat is belly fat you can feel if you pinch extra skin and tissue around your middle. Visceral fat is fat that builds up deep within the abdomen in the space around the organs.
Too much visceral fat is strongly linked with a higher risk of serious health problems. The trouble with belly fat is that it's not limited to the layer of padding just below the skin. That's called subcutaneous fat. Belly fat also includes visceral fat.
And that lies deep inside the abdomen and surrounds the internal organs. For women, a waist measurement of more than 35 inches 89 centimeters signals an unhealthy amount of belly fat and a greater risk of health problems.
In general, though, the greater the waist measurement, the higher the health risks. You can strengthen and tone abdominal muscles with crunches or other exercises focused on your belly. But doing those exercises alone won't get rid of belly fat.
The good news is that visceral fat responds to the same diet and exercise strategies that can help get rid of other extra pounds and lower total body fat.
Try these tips:. Losing belly fat takes effort and patience. To lose extra fat and keep it from coming back, aim for slow and steady weight loss. Ask your health care provider for help getting started and staying on track.
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