You’ve Got Too Much Of The Wrong Gut Bacteria
Most of the bacteria that dwell in your gut are pretty useful. They produce hormones, regulate your immune system, digest food, extract nutrients, control your mood, manage your appetite and much more besides.
Now, two groups of beneficial bacteria are dominant in the human gut, the bacteroidetes and the firmicutes. However, the number of bacteroidetes is decreased in obese people when compared with lean people, according to research.
In another study, scientists took stool samples from 1300 twins and found that the less diverse your gut bacteria, the more likely you are to have belly fat. Grow your gut community to shed serious timber.
Dab A Spot Of Vanilla On Your Wrists To Limit Sugar
In a study done by St George’s Hospital, volunteers who wore a vanilla-scented patch on the inside of their wrists reported reduced cravings for chocolate and other sweet foods compared to a control group. You can replicate the study with a little vanilla extract.
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Eat Smaller Portions More Often
Practicing portion control is a great way to reduce calorie intake. You may buy portion control plates to get an idea of how much protein, veggies, whole grains, and healthy fats you should consume per meal.
As a rule of thumb, half of the plate should be lean protein, one-fourth of it should be veggies, and the rest should be whole grains and healthy fats. Also, use smaller plates for your meals .
Have a meal or snacks every 3 hours. Include a healthy snack between two large meals. This will keep you from eating large quantities of food when you are super hungry. If you are new to the portion control concept, this article can help.
Day : The Medium Carbohydrate Day
Now is the time in the diet to give your body a quick break from going no-carb. If you would completely eliminate all carbohydrates during these 5 days then you wouldnt lose the most amount of weight possible.
Try to eat the majority of your carbohydrates for the day early in the morning. this way you can better burn them off throughout the day. Then keep the rest of your meals from lunch to dinner only protein and fat.
Since you should already have the protein powder above then itll be a good idea to take it before bed too. This will keep your calories low as you go to sleep. The protein will also help to keep your stomach feeling full so you can get a better nights sleep.
Its not a wise idea to go to bed hungry. This will cause the quality of your sleep to suffer. If youre not getting enough sleep then cortisol levels will go up in your body. As the cortisol levels go up then youll also have increased fat storage. Itll also be more difficult to adhere to the diet.
Heres how to calculate your macronutrients and calories for the Medium Carb Day:
- Carbs: 0.5 x per pound of body weight
- Protein: 0.8 x per pound of body weight
- Fats: 0.1 x per pound of body weight
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How Do You Measure Whether You’re Losing Belly Fat
There are a number of ways to see if your body is changing in the way you’re working towards but some aren’t as reliable as others.
‘Remember that scales dont take into account muscle mass so the best way to check your progress is by taking pictures,’ explains Belalij. ‘Take them in the morning under the same lighting and compare your physique each week. If you check your belly in the mirror every day, chances are you wont notice any differences, which could be disheartening.’If you do prefer to go by numbers, invest in a set of smart scales but only weigh yourself once a week.
Other options include using a tape measure to check your waist size and picking a favourite pair of jeans, trousers or a dress and gauging any differences in the way they fit. Callipers are far less reliable and can be prone to human error.
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What’s The Best Way To Burn Belly Fat If You’re Over 40
One thing to note if you’re a 40+ woman: losing belly fat naturally might be harder than before. Let us introduce you to a new word: somatopause. It refers to the time in your life when the growth hormone somatotropin begins to decline, something that happens once you hit your 40s.
Combined with declining levels of oestrogen and progesterone, fat storage will also tend to move from your hips and thighs to your stomach. But, this isn’t the time to go HAM on HIIT workouts. Kate Rowe-Ham, personal trainer and founder of the Fit Hut in Sussex advises focussing on resistance training to build muscle tissue that’ll support your metabolism as you age.
‘You cant spot-reduce fat,’ says Rowe-Ham, referring to the myth of removing fat from specific parts of your body. ‘Increasing lean body mass by building muscle is the most sustainable way forward if healthy weight loss is the goal.’
Monitor Your Eating With A Food Diary
Self-monitoring, like keeping a daily food diary, is a great way to keep track of what you’re eating.
Try out a free food diary app like MealLogger, MyNetDiary, iEatBetter, and MyFitnessPal. These apps make it easy to keep track of your meals, nutrients, and calories right from your phone. If you prefer a pen and paper, that works too! You can purchase a simple notebook and manually keep track of what you’re eating each day.
The Center For Disease Control has a free food diary template online that you can print out. Websites like MyFoodDiary can help you track your diet right from your computer too.
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Can Running Make You Lose Belly Fat
Running is an incredibly effective fat burning exercise. In fact, when it comes to losing weight, its difficult to beat. According to data from the American Council on Exercise, a runner who weighs 180 pounds burns 170 calories when running for 10 minutes at a steady pace. Make that a 30-minute run and that same runner will burn over 500 calories. But long runs alone arent going to help you shed that belly fat. You also need to make dietary and lifestyle changes to shift those problem areas.
Even if youre a regular runner who is watchful of what you eat, its still possible to have belly fat that you just cant shift. In many cases, this can be down to diet. Even experienced runners can make misguided dietary choices. For example, those who exercise regularly tend to eat more protein bars and sports drinks, both of which contain high levels of sugar. Unfortunately, that sugar loves to stay in your body, particularly around the tummy area.
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How To Lose Belly Fat In 10 Days
Like I have mentioned above, belly fat can be frequently found in women. But it can be found in men as well who have different health issues related to heart, type 2 diabetes, and hypertension.
According to the studies, it has been proved that belly fat is linked with the above diseases and can cause severe health threats.
Hence, if you want to lose this stubborn fat, then you have to try different exercises as per studies. But make sure to follow the proper diet plan as well if you want to get fast results.
You can also follow different diet plans, but make sure to follow them regularly. Although some diet plan is challenging to adhere to, this is why we cant neglect the importance of them.
Dont follow a diet plan that can starve you as it can cause different issues for your body. So, here is the complete diet plan for seven days that you can follow to lose belly fat without following any strict diet plan.
Lets get started!
Effective Ways To Add Ginger In Your Diet
I used ginger in these 3 effective ways
- Ginger-Lemon-Honey Tea
- Half a teaspoon of honey
Put the 3 ounces of ginger in a teapot, add 3 cups of water and keep it to boil for few minutes. Let it cool down, squeezed lemon juice and ½ teaspoon of honey.
Thats it.
Its not just a healthy drink to reduce bloating but tastier too.
You can also sprinkle ginger root powder over your dishes.
B. GINGER LEMONADE
This dietary classic is very effective to burn fat, improve digestion, prevent fluid retention and inflammation.
If you dont like to drink tea then this lemonade is perfect as other option.
Ingredients Required:
- 2 pieces of lemon peel
Squeeze juices of 2 lemons and bring it to simmer with some chopped ginger root. Once it comes to a boil, reduce the heat and add a quart of water and two pieces of lemon peel.
You can store it in a water bottle and drink it before meals throughout the day.
C. GREEN TEA WITH GINGER
Green tea is widely known herbal tea to reduce belly fat. Adding ginger root in this green beverages boost its power and promote weight loss.
Ingredients Required:
- Crush a ginger root
Take 1-2 cups of water and bring it to boil. Now add green leaves and some crushed ginger. Switch off the flame and steep for 2-3 minutes. Strain it and drink up.
This is really a great way to take care of your health and improve your figure.
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Exercising To Flatten Your Stomach
Diet To Lose Inches Off Waist
You wont be able to lose or get rid of those last couple inches off your waist if youre not focusing on upgrading your diet. One of the hardest parts about losing inches off your waist is improving your eating habits.
Start by kicking out the bad foods that are causing belly fat in the first place. Usually, sugar and bad carbs are the worst offenders . Eating refined carbs, processed foods, vegetable oils, and sugar will cause you to never lose those inches off your waist.
Next, try eating a higher protein diet. Studies have found those eating more protein in their diet ended up reducing their waist circumference . Your body will not only burn more fat with a high protein diet but itll also keep and even build some lean toned muscle . This will help to lower your overall body fat too.
Also, dont be afraid to eat some good fats in your diet to lose those last couple of inches off your waist. Some of my favorite good fats include avocados, eggs, and extra-virgin olive oil. Youll better be able to control your blood sugar and insulin by eating good fats . You can check out my full list of good fats and protein sources on my Food List Cheat Sheet.
Last but not least you should be watching your caloric intake every day. I highly recommend keeping a food journal for at least a few days to track and measure how much youre eating daily. Then plug in this food into a calorie macronutrient counter such as Myfitnesspal.
Sleep More and Stress Less to Lose Even More Inches
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Toss Some Berries And Nuts Into Your Oats
Studies have shown that people who eat oats for breakfast feel full longer, and whether you prefer oatmeal or overnight oats, try tossing some berries and nuts into the already protein-packed meal to make it even more nutritious. The tasty additions are both great sources of satiating fiber, which is an excellent weight loss ally, and are healthier than brown sugar of syrup, which can cause the formation of belly fat. For an added boost, sprinkle some cinnamon on top. New research suggests the comforting spice improves metabolic health by acting directly on fat cells, inducing them to start burning energy via thermogenesis.
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You’re Eating Trans Fats
If antioxidants are the good guys of gut health, trans fats are the super-villains. These sneaky fats actively contribute to your growing waist line not just by adding new fat, but by moving fat from other areas of your body to your belly. During a six-year study at Wake Forest University, monkeys that were fed an 8 per cent trans-fat diet had 33 per cent more belly fat than monkeys that were fed an 8 per cent monounsaturated fat diet.
There are currently no legal requirements for food manufacturers to label trans fats, according to the British Dietetic Association, so you need to check ingredients lists for hydrogenated fats and hydrogenated vegetable oils. The biggest culprits? Your cheat day favourites: cakes, biscuits, ice cream, popcorn, pies, fried food, fast food and takeaways.
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