While exercise can help you lose belly fat, there’s only so much it can do for you if you’re still eating unhealthy foods that encourage weight gain and consuming far too many calories. Fortunately, making some small changes in your diet by following these nutrition tips will help you lose belly fat quickly. It will also help you keep it off.
Contents & Quick Navigation
- Here are 17 nutrition tips to lose belly fat:
- 1. Make Lifestyle Changes
- 2. Find Out Your Body Type
- 3. Choose Your Meal
- 4. Avoid Processed and Packaged Foods
- 5. Cut Out Added Sugars
- 6. Drink More Water
- 7. Boost Your Metabolism with Green Tea
- 8. Boost Your Metabolism with Spicy Foods
- 9. Get Smaller Plates
- 10. Serve Meals on Plates
- 11. Close the Kitchen
- 12. Purge Junk Food
- 13. Eat More Often
- 14. Prepare Food in Advance
- 15. Fill a Bowl When Snacking
- 16. Focus While Eating
- 17. Count Calories
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Here are 17 nutrition tips to lose belly fat:
1. Make Lifestyle Changes
The biggest mistake that most people make when trying to lose belly fat is going on a diet. Diets only work as long as you stay on them, so as soon as people have lost the belly fat they wanted and go back to eating like normal, they immediately start gaining it back, and often even more.
So, instead commit to making permanent lifestyle changes that you’ll stick with so you won’t gain the weight back after a diet.
2. Find Out Your Body Type
No two bodies are the same, and so before you can know what you need to eat to best lose belly fat, you need to know what your body requires.
The three body types are ectomorphs (which have trouble gaining fat or muscle), endomorphs (which are great at storing fat), and mesomorphs (which are great at building muscle). Once you know your body type, you can eat according to it to lose belly fat.
3. Choose Your Meal
Eat Complex Carbohydrates
When it comes to carbohydrates, complex is best. Simple carbohydrates like sugars and those found in white bread will only cause a spike in your blood sugar level which later leads to more carbohydrate cravings and, ultimately, weight gain. Complex carbohydrates, on the other hand, like those found in whole wheat bread, break down slowly and help you feel fuller for longer.
Eat Lean Proteins
When choosing which proteins to add to your plate, choose lean ones, such as plant-based proteins, chicken, fish, and rabbit. Proteins are an important part of your new healthy lifestyle since they’ll help keep you feeling full as they take longer to break down in your digestive tract and help you build more muscle as you do strength-training exercises.
Eat Healthy Fats
Fat is an important part of your diet because many vitamins and minerals are stored in your body fat and because fat molecules help with a number of important functions in the body. However, the type of fat you need to make sure you’re including is unsaturated, which you can find in avocados, coconut oil, and peanut oil. Saturated fats should only be eaten in the smallest of quantities.
Eat More Fiber
Getting your daily intake of fiber will help you lose belly fat in a couple of ways. First of all, fiber helps keep you feeling full so you won’t be tempted to over eat. Secondly, fiber keeps your digestive tract moving the way it’s supposed to. Slow digestion can lead to weight gain, so be sure to get plenty of fiber so you can keep things moving.
4. Avoid Processed and Packaged Foods
Nearly anything that comes in a package which has been processed is going to contain things that are not good for you, whether it’s chemical preservatives that can flood your body with harmful toxins that damage your body at the cellular level or it’s excessive amounts of sodium which often leads to weight gain. Choose whole foods as often as possible to avoid these dangerous foods.
5. Cut Out Added Sugars
Added sugars can be found in a shocking number of foods, and will only lead to weight gain since they add extra calories and spike your blood sugar levels. Make sure you check packages even of foods labeled “natural” or “organic” to make sure they aren’t adding sugar. Many fruit juices are notorious for adding extra sugar to their drinks, so getting a juicer to make your own juice might be the way to go.
6. Drink More Water
This is one you’ve likely heard before, and for good reason. Drinking plenty of water will help you lose belly fat because it keeps your entire body running properly. Also, many people mistake dehydration with hunger, so they end up eating when they’re actually thirsty. To really lose the belly fat you want, cut out all sugary drinks (especially soda even if it’s “diet”) and replace them with water.
7. Boost Your Metabolism with Green Tea
A great way to get a temporary boost in metabolism that can easily help you burn a few extra calories is by drinking green tea.
The weight loss and metabolism-boosting effects of green tea have been widely studied and proven. This can also be great if you’re cutting out soda since you can still have something other than water. Just be careful not to add anything other than a bit of honey or natural sweeteners.
8. Boost Your Metabolism with Spicy Foods
Another way to get a little bit of a boost when it comes to your metabolism is by incorporating more spicy foods into your diet. Foods like hot peppers or Sriracha contain a chemical known as capsaicin can give your metabolism a boost. If you love spicy food, this is great news! If you don’t, then don’t worry about it, as its ability to help you lose weight is limited.
9. Get Smaller Plates
Studies have shown that people naturally fill up their plate to a certain percentage, even if they end up piling on more food than they actually need.
For that reason, you can easily trick yourself into eating less by simply getting smaller plates. Then, you can still fill the plate to the amount that you want, but you’re cutting out a couple hundred calories from your meal.
10. Serve Meals on Plates
Rather than eating “family style” where all the food sits in the middle of the table within reach of everyone, serve meals on plates and then sit down at the table.
Because getting more food now requires a trip to the kitchen, you’re far less likely to simply eat because food is there. Of course you can still get more if you’re truly hungry, but you’ll be surprised at how infrequently you pass on seconds.
11. Close the Kitchen
If you pass through the kitchen frequently or – even worse – work at the kitchen table, you’re far more likely to snack throughout the day, even if you’re not feeling hungry.
This is because eating is something you do when you’re in the kitchen. As much as possible, close the kitchen off from the rest of the house and avoid going through it as you move through the house to avoid temptation.
12. Purge Junk Food
Chances are that if you have junk food in the house, you’re going to eat it, even if you know you shouldn’t. When you start on your journey to lose belly fat by making these lifestyle changes, go through your pantry, fridge, and freezer, and purge your house of junk food. Then, make a commitment to keep the house junk food-free and your waistline will thank you.
13. Eat More Often
It sounds counterintuitive, but the truth is that eating more frequently throughout the day will actually help you lose belly fat. Rather than eating three large meals, you’ll want to eat three smaller meals with snacks in between.
This will keep your metabolism pumping as it always has something to burn through and you’ll eat less come meal time.
14. Prepare Food in Advance
This nutrition tip will help you lose belly fat and save you time and money. By preparing your meals and healthy snacks in advance, it makes it significantly easier for you to choose healthy foods.
When all you have to do to take a healthy lunch to work is grab a container from the fridge, you’re not likely to head out to a fast food place for lunch.
15. Fill a Bowl When Snacking
Snacking in between meals is an important part of losing belly fat, but too much of a good thing can be a bad thing.
Rather than grabbing a whole bag of granola or pita chips which you’re likely to keep snacking on until you’ve eaten them all, fill a bowl or small container with the amount that you actually need and leave the bag in the kitchen.
16. Focus While Eating
When you’re not paying attention to your food while eating, you’re more likely to eat far more than you actually need, so turn off the TV, put down the electronics, and pay attention to what you’re eating. Turn meal times into a time to talk with your family and share about your day, and eat around the table instead of the TV.
17. Count Calories
Nobody likes counting calories, but it can help you lose belly fat, even if you only do it for a short period of time until you start to learn how much you really should be eating.
Fortunately, there are a number of apps that make counting calories easy, so pick up one of these and start logging your food. Most of these apps can also help you find healthy alternatives to what you’re eating.
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