Some Quick Tips To Lose Belly Fat Fast
These tips will show you how to lose belly fat fast and are very easy to slip into your everyday lifestyle. The weight loss tips are healthy options and all of them need not be started at once, but gradually introduced one or two at a time. Another quick weight loss tip can be introduced when you feel comfortable. The important thing is to build them all into your diet and then weight loss will be quick and long lasting.
1. Drink a glass of water before every meal. Water does not contain calories and will partially fill your stomach making you feel full more quickly. Add a little squeezed lemon or limejuice to flavour if you wish. Water helps the kidneys to flush toxins out of the body and is extremely good for the skin. If you have too little water your liver has to help your kidneys out and fat burning metabolism by the liver is reduced.
2. Avoid processed foods since they tend to be loaded with calories and contain additives and preservatives that are unnecessary. This includes junk food, which tends to be high in fat and salt. Many processed foods are made with trans fats, saturated fats and a lot of sodium and sugar, all of which should be avoided in excess. In particular, trans fats should be avoided. Look at the ingredients on the package and if you see ‘hydrogenated oil’ or partially dehydrogenated oil’, or ‘liquid shortening’ then avoid it. Also avoid simple carbohydrates such as white flour, white sugar, candy, soft drinks and pastries because they provide fast energy, which affects insulin levels, and are therefore easily changed into fat.
3. Eat fresh fruit rather than fruit juices so that it is more bulky. Strongly coloured fruits such as blueberry and raspberries are best. Blueberries are loaded with vitamins and potassium and current research suggests that they improve mental brain performance. They also help to keep your urinary tract healthy. Pomegranates also contain loads of vitamins and antioxidants, which reduce the risk of heart disease, so sprinkle them on your cereal in the morning or in porridge. One cup of mangoes will supply 100% of your daily Vitamin C, one third of your daily Vitamin A, fiber and potassium. Potassium helps lower blood pressure. It is also one of the fruits least likely to have pesticide residues.
4. Avoid meat and in particular avoid red meats. If you have to eat meat use white meats such as chicken or white fish. The Harvard School of Public Health has just published research (August 2011) that suggests eating processed red meat increases the risk of Type II diabetes. There is considerable evidence that saturated fat in red meat contributes to heart disease and atherosclerosis. Frequent red meat eaters have twice the risk of colon cancer and it is also thought to increase the risks of rheumatoid arthritis and endometriosis. The American Dietetic Society indicates that a vegetarian diet significantly reduces the risk of heart disease, colon cancer, osteoporosis, diabetes, kidney disease, high blood pressure and obesity.
5. Do more exercise. This can be walking 30 minutes a day, or doing housework or gardening. Exercise does not have to be done in a gym. If you can increase your activity level, no matter how little, it will have an impact on weight loss. Regular exercising reduces the risk of many chronic diseases such as heart disease, type II diabetes, stroke and some cancers. It also boosts self-esteem, mood, sleep quality, and energy as well as reducing stress, depression, dementia and Alzheimer’s disease.
6. Eat lots of vegetables, which are high in fiber and add bulk to your meals with relatively few calories. Fresh vegetables are better than cooked and canned since these treatments can destroy vitamins. The most nutritious vegetables include sweet potatoes, which are loaded with carotenoids, Vitamin C, potassium and fibre. Similarly, broccoli has lots of Vitamin C, carotenoids, Vitamin K and folic acid. Beans are also very good for you because they are rich in protein, fiber, iron, magnesium, potassium and zinc. Garbanzo beans are the best type. Leafy greens are also powerhouses full of vitamins and minerals.
7. Avoid snacks that are bought already prepared, as they tend to be high in salt and fat. They also contain many additives to prolong the shelf life of the product. Fresh vegetables can be used as snacks and crunched on. Experiment with the more exotic vegetables. If you are a chocoholic then dark chocolate is better than milk chocolate. It is also better than toffee or sweets, which stick to the teeth and cause decay. Healthy snacks include almonds, preservative-free hummus and of course fresh fruit.
8. Eat 4 or 5 small meals throughout the day rather then 3 larger meals. This will keep you feeling full for longer. Never go for long periods without eating because your metabolism slows down into starvation mode and weight loss becomes harder. Breakfast should always be eaten and food chewed slowly so that the body has time to tell when it is full. Try also to cut down the size of the portions of food you eat. Some people benefit from using a smaller plate size as a way of controlling portion sizes.
9. Drink green tea. It contains a high concentration of polyphenols, which activate an enzyme that breaks down triglycerides produced from fat digestion. It also contains other substances that stimulate metabolism and therefore weight loss. Green tea also contains caffeine, which stimulates the use of fat as an energy source. This is called thermogenesis and helps weight loss.
10. Reduce your intake of fat. Fats have over twice as many calories as either protein or carbohydrate. You can do this by eating lean meats and by trimming the excess fat off. Lean meat contains 10% fat already. However, take care when buying low fat foods because quite often they are full of carbohydrates like sugar and are therefore worse for you. The omega-3 fats in fish such as wild salmon can help reduce the risk of sudden death heart attacks and the wild type has less PCB contaminants than the farmed fish.
These quick weight loss tips are designed to show you how to lose belly fat and suit all appetites and lifestyle You must maintain your interest and motivation if you are to be successful. Experiment and modify the suggestions to suit yourself but first of all enjoy it and have fun!
