05 Feb Reduce Belly Fat For Good
If you have a lot of excess fat around your waistline, even if you’re not very heavy, then you should take some steps to get rid of it. Too much belly fat can affect your health in a way that other fat doesn’t, leading to
– heart disease
– type 2 diabetes
– high blood pressure
– some cancers!
Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure. You have a higher risk of health problems if your waist size is:
* more than 94cm (37 inches) if you’re a man
* more than 80cm (31.5 inches) if you’re a woman
If you want to lose weight for the long term, this starts by choosing the right foods, the nutrient dense foods the ones that are going to nourish your body. Tips to start losing that belly fat.
- Reduce sugar in your tea and coffee and then cutting it out completely
- Cut out all fizzy drinks or sports drinks that are full of sugars
- Reduce and cut out tomato ketchup, dressings, tinned soups
- Cut out readymade meals – completely!
Learn how to read labels: how much sugar are you eating??
- Eat real foods not processed foods. Can you read the ingredient list, do you understand the foods listed, if not put it back!
- Swap refined-grain products such as white breads, instant rice, cakes, biscuits in your diet with whole-grain foods, such as oats, brown rice and 100-percent whole-grain breads and cereals
- Add protein to each meal. Protein slows down the release of carbohydrates in the body and slows the rate of digestion, which keeps you fuller for longer
- Increase fibre in your diet. Eat more fruit and vegetables, Increase your legumes and seeds. This will enhance satiation so you won’t be looking for that snack!
- Eat Good Healthy Fats. Keep away from low fat products which have added sugars in them. Eat more essential fats like mackerel, sardines, chia seeds, flaxseeds
- Reduce your stress: Increased stress can lead to weight gain around the middle. Everyone has stress but how you handle it matters. Try out some breathing techniques, relaxing with friends and family, meditating, listening to music.
At the minimum, get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it’s brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual. Get some high intensity exercise in 3 days a week for 20 minutes — like jogging or circuits.