6. Avoid Refined Carbs
You will want to avoid carbs. Fruits, grains, vegetables and milk products are carbohydrates. Not all carbs are created equally. Refined carbs must be avoided to lose belly fat.
Refined carbs are metabolized into sugar and from sugar to belly fat. They’ll also increase your appetite. Cutting refined carbs leads to a quick reduction in water weight. Limiting carbs increases loss of belly fat.
Refined carbs include beer, white flour/bread and rice, pastries, sodas, snacks, pasta, sweets, and breakfast cereals.
7. Go Whole Grain
Instead of refined grains, eat less than 50 grams a day of whole grains. There are hundreds of whole grains that are excellent sources of plant-based protein.
Whole wheat is not always a whole grain. Some “whole wheat” products are refined white flour with food coloring and some additives like bran. Read the ingredients list for whole wheat flour.
Keep your carbs low for increased belly fat loss.
8. Eat Viscous Fiber
Viscous fiber forms a thick “gel” that takes a lot of time to work through your guts. You’ll feel full much longer. You’ll also absorb more nutrients as food moves more slowly through the intestines.
Study show that eating 10 to 14 grams of soluble fiber a day reduces belly fat by 4.5 pounds over 4 months.
Viscous fiber is found in foods like oat bran, dried beans, nuts, barley, flaxseed, oranges, apples and carrots. Try a bowl of oatmeal (without margarine and maple syrup) and add flaxseed for a super breakfast.
9. Add Chia Seeds
If you are looking for one perfect food, try chia seeds. They are exceptionally high in vitamins, minerals, antioxidants, fiber, protein, healthy fats and are a terrific viscous fiber. Eat your daily chia seeds raw, soaked in juice, or added to oatmeal, cereal, yogurt, vegetables or rice dishes.
Eat about 1.5 tablespoons twice a day.
10. Choose Healthy Fats
All fats are not created equal. You absolutely must cut down on all fat intake. Saturated fats are found in meat, so the leaner the meat, the better.
Transfats are really bad for you. These include partially hydrogenated and hydrogenated vegetable oils. Do not eat these. They will not help you lose weight and are hard on your heart.
Cook with coconut, avocado, sunflower or olive oils but use them in moderation.
This isn’t food, but…. Exercise is extremely important. If you eat the foods discussed, you will lose weight. Adding aerobic exercise will increase the belly fat loss.
Continuing to exercise after you’ve lost weight will keep it off. Work up to 105 minutes of aerobic exercise a week. That’s 15 minutes a day!
Oh… and exercise isn’t sit-ups or planks (although they, and weight training won’t hurt). Aerobic exercise includes activities like walking, running swimming, and biking.
You can lose body fat! Stop eating sugar, artificial sweeteners and all trans-fats. Eat more fruit, veggies, and lean meat. Sprinkle on the chia seeds for maximum results. And most importantly, add aerobic exercise.
You’ll feel better and be healthier.