Table of Contents
1. Have A Protein-Rich Diet
Protein is arguably the most important macronutrient for weight loss as it reduces appetite, overeating and cravings. Studies say that protein-rich foods can help you feel fuller for extended periods, thus helping with weight loss. Compared to carbs, protein takes longer to digest and helps to reduce overall calorie intake.
On top of that protein not only supports building muscle mass but even prevents muscle loss in case you are on a calorie-restricted diet.
Common protein-rich foods are legumes, yoghurt, cottage cheese and milk among others as eggs, lean meat, chicken and fish.
However, be mindful of your portion as overconsumption of protein-rich foods can lead to a number of health complications. Read this article to know about the side effects of a high-protein diet.
2. Reduce Carbohydrate Consumption
Carbohydrate-rich foods such as white bread, rice, cakes and biscuits and sugary foods such as soft drinks, packed juice, and chocolates result in high amounts of glucose being released into the bloodstream on eating. In order to get this heavy load of glucose out of the bloodstream, insulin is secreted by the pancreas.
High levels of insulin over time result in fat storage, specifically around the abdomen. So in order to control the amount of insulin we have to manage our carb intake.
Cutting carbs can help you lose weight, but doing that without proper knowledge may cause potential risks, including muscle cramps, fatigue, nutritional deficiency and poor health. Thus there are a few points to remember before going on a low-carb diet. For safe and long-term weight loss, the type of carb you eat is more important than the quantity.
Simple carbs are easy to digest and raise your chances of gaining weight. Hence, you should prefer complex carbs as they are rich in fibre, and vitamins and have a low to medium glycemic index. Eating healthy carbs will keep your sugar levels stable and reduce belly fat.
3. Avoid Trans-fat
When any type of oil is exposed to heat (from a flame or an oven), its molecular formula changes and the hydrogen atoms are dispersed in the heat, causing doubling and tripling of bonds, resulting in ‘transformed’ fat. This is known as Trans Fat and is visible from the change in colour of oil from yellow to black or dark brown.
Unregulated consumption of trans fat increases blood cholesterol levels and the risk of heart disease. It slows down the ability of muscle cells to use glucose as an energy source. When these muscle cells cannot use glucose, it stays in the bloodstream and makes its levels rise dramatically, resulting in surges of insulin and increased fat storage, centred around the belly.
4. Eat plenty of soluble fibre
Soluble fibre forms a gel with water that slows down food as it passes through your digestive system. This type of fibre promotes weight loss as it helps you feel fuller for longer thereby preventing unnecessary food intake.
If you’re planning to switch to a high fiber diet, remember to do it gradually to give your body time to adjust. Abdominal discomfort, cramps, and even diarrhoea are common side effects if you ramp up your fibre intake too quickly.
5. Avoid Alcohol
The fallouts of alcohol consumption are exponentially high. One way alcohol negatively impacts your body is by increasing the risk of abdominal obesity. 1 g of alcohol provides 7 kcal and can quickly add up to one’s daily calorie intake.Alcohol consumption causes greater hunger and less satiety further pushing one to make poor food choices.
It further causes stress on the stomach and the intestines. This leads to a decrease in digestive secretions through the tract which is essential for healthy digestion. Alcohol intake of all levels can lead to impaired digestion and absorption of these nutrients. This can greatly affect the metabolism of organs that play a role in weight management.
6. Have Green Tea
Green tea is packed with nutrients and antioxidants that increase fat burning, help you lose weight, and boost health in many different ways.
This healthy beverage contains an Antioxidant Epigallocatechin Gallate (EGCG) which boosts metabolism. EGCG can also make people consume fewer calories by acting as a natural appetite suppressant that helps you lose weight. Green Tea is also a great source of caffeine, a well-known stimulant that has been found to help your body burn both fat and calories.
Avoid adding sweeteners (such as sugar, honey, milk or cream) to your green tea if you want to best reap its benefits. The effect of the antioxidants in green tea may be strengthened when its consumption is combined with exercise.
However, like any other food and beverage, excess green tea consumption has potential side effects.
Summary
Maintaining a healthy diet is one of the cornerstones of any healthy diet plan. When it comes to losing belly fat, there are a few tips to keep in mind. For starters, have a protein and fibre-rich diet. These macronutrients provide you with energy and keep you full for extended periods thereby, reducing your calorie intake. Avoid simple carbs that digest quickly and choose complex and healthy carbs that have a low GI and are rich in vitamins. Avoid transfat foods such as junk food, fast food etc. Alcohol should also be off-limit if you wan tot reduce belly fat. Instead, make green tea your go -to beverage as it assists in weightloss.