Why Refined Carbs Are Bad For You
Not all carbs are the same.
Many whole foods that are high in carbs are incredibly healthy and nutritious.
On the other hand, refined or simple carbs have had most of the nutrients and fiber removed.
Eating refined carbs is linked to drastically increased risk of many diseases, including obesity, heart disease and type 2 diabetes.
Almost every nutrition expert agrees that refined carbs should be limited.
However, they are still the main source of dietary carbs in many countries.
This article explains what refined carbs are, and why they are bad for your health.
Slow Down Your Eating
Eating slowly will also help cinch your waist, too. Inhaling croissants while run-walking to work will do little to satiate you not that youll do much digesting anyway, with all that cortisol flooding your system. Instead, by making time to eat and focusing on your food , youll wind up eating less and youll feel fuller for longer.
9. Get Quality Sleep
Multiple studies have shown an association between short sleep and weight gain. When youre low on Zzzs, activity in the brains frontal lobe is impaired. At the same time, the more primal parts of your brain that deal with things like desire and motivation are lit up like the Blackpool Illuminations.
Inadequate sleep also wreaks havoc on your metabolism. When the body doesnt get enough rest, it conserves energy by slowing down basic functions. The combination of untameable cravings, little willpower and inefficient processing is an open invitation for fat storage. Follow our advice to improve your sleep tonight.
Why Does Belly Fat Usually Form
Weight gain as a whole is a little complicated but belly fat typically forms from consuming too many calories, which causes weight gain, says Keri Gans, R.D., author of The Small Change Diet. That said, you really cant control where fat accumulates in your body. We have practically no control on where that weight goes, Gans says. It usually ends up on our belly or hips and thighs based on ones genetics, sex, and/or age.
Gaining weight quickly raises the odds that youll develop more belly fat, says Jessica Cording, R.D., author of The Little Book of Game-Changers. But different body types are more prone to storing fat tissue around the midsection, she says.
Certain other factors, like not getting enough sleep or being stressed out can also raise your risk of developing more belly fat, Cording says. Higher levels of the stress hormone cortisol has been shown to promote more accumulation of fat tissue around the midsection, she explains.
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Eat Calcium And Vitamin D
Studies suggest calcium and vitamin D, two nutrients we typically associate with bone health, may be useful in our mission to reduce visceral adiposity. Researchers think these nutrients play an important role in how the body metabolises fat. Look to include dairy or fortified plant-based alternatives, canned oily fish with bones and egg yolks.
Your Workouts Aren’t Hard Enough
Exercise is not required for fat loss, but it can certainly help! The good news is that any exercise can help get rid of belly fat since fat loss boils down to eating fewer calories than you burn. However, certain styles of exercise like strength training and HIIT may offer additional advantages.
The Fix: Exercises That Get Rid of Belly Fat
A long jog or spin on the elliptical may no longer cut it. While you may be burning calories with a moderate workout regime, the key to increased fat burning is to increase calorie burn even after your done in the gym – by building lean mass or increasing your VO2 max. Muscle is more metabolic, meaning it helps you burn more calories at rest, and the more muscle you have, the better you store carbs and utilize them for energy.
VO2 max is the measurement of how efficiently your body can access fat stores for energy and oxygen during intense workouts. And increasing your VO2 max, will increase the amount of fat you are able to burn.
High-Intensity Interval Training – HIIT
HIIT workouts may promote fat loss and improve stamina faster than endurance training alone . HIIT not only helps you maximize fat burning throughout the day but can also whip you into shape super fast – since most workouts are short and burn a ton of calories.
Psst… the Trifecta app has a pretty sick workout timer too! And daily workouts to try.
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How Can I Lose My Tummy In 7 Days
We think you already know what we’re going to say, but we’re going to go ahead and say it anyway. Whilst, technically speaking, you can lose weight over the course of a week, there’s no magic diet nor secret hack that will enable you to shift an entire organ within a week. And, any diet promising to enable such fat loss is, at best, unsustainable and, at worst, potentially damaging to your physical and mental wellbeing.
‘The majority of diets follow the same cycle of restrict, crave, binge, restrict,’ says Nutritionist Jenna Hope. ‘During the restriction phase you may lose weight as youre significantly limiting your calorie intake, or in some cases, your carbohydrate intake . However, as the cycle continues you begin to regain the weight plus more due to the bingeing.’
So, in short, steer well clear.
How To Lose Belly Fat In Seven Days
A fat belly is linked to various diseases as it is the most harmful fat in your body. Aside from working out, avoiding junk food and alcohol are among the ways to get a flat belly.
Additionally, check out these tips for how to burn belly fat in less than a week.
1. Include aerobic exercises in your daily routine
If you want to burn fat fast there is no getting around cardio training. Studies find that this is the most effective form of exercise to reduce belly fat.
2. Reduce refined carbs
One should avoid consuming refined carbs to lose fat around the abdominal area and have good metabolic health.
It is not necessary to stick to a strict low-carb diet, however it should be replaced with unprocessed carbs. Instead of white bread, white rice and sodas, eat more vegetables and whole grains.
3. Add fatty fish to your diet
Fatty fish such as salmon, sardines or tuna is a high-quality protein and rich in omega-3 acids. By eating 2 to 3 portions a week you can reduce the risk of illnesses like heart disease and also burn your belly fat.
Studies revealed that Omega-3 fats have the ability to reduce visceral fat that is around your abdomen.
4. Start the day with a high protein breakfast
Start your day with some Greek yogurt, protein smoothies, scrambled egg whites or porridge. After eating proteins in the morning, you will feel full until lunch without any hunger pangs.
5. Drink enough water
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Enjoy Some Dark Chocolate
A little chocolate on your menu can make a big difference when it comes to shedding that muffin top for good. Research published in the European Review for Medical and Pharmacological Sciences reveals that normal weight women with excess belly fat who added 100 grams of high-flavonol dark chocolate to their diet over a weeklong period reduced both their waist circumference and their cholesterol.
Follow A High Protein Diet
Eating more protein-rich foods may help reduce your appetite and increase fat burning.
In fact, multiple studies have associated eating more high quality protein with a lower risk of excess body fat and obesity (
Try adding a few servings of high protein food to your diet each day. Protein-rich foods include meat, seafood, eggs, legumes, tofu, and dairy products like milk, cheese, and yogurt.
Eating more protein may be associated with a lower risk of belly fat. Plus, it may decrease appetite, lower calorie intake, and preserve muscle mass.
Going to bed a bit earlier or setting your alarm clock a little later is a simple strategy to help you reach and maintain a healthy weight.
In fact, several studies associate sufficient sleep with weight loss.
One 10-year study linked sleeping fewer than 6 hours per night to a higher risk of obesity among young women .
Another small study showed that getting 1 less hour of sleep per night led to less fat loss in people following a low calorie diet, compared with a control group .
Other research indicates that a lack of sleep may contribute to alterations in hunger hormones, increased appetite, and a higher risk of obesity .
Although everyone needs a different amount of sleep, most studies tie at least 7 hours of sleep per night to the most benefits for weight management and overall health .
Getting enough sleep may help reduce your appetite and hunger levels, as well as lower your risk of weight gain.
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Eat Foods Rich In Monounsaturated Fatty Acids
Monounsaturated fatty acids are a type of heart-healthy fat found in a variety of foods.
Interestingly, studies show that diets high in monounsaturated fatty acids may be associated with decreased body weight .
The Mediterranean diet is an example of a diet thats high in monounsaturated fatty acids, and its been linked to many health benefits, including a reduced risk of weight gain and decreased belly fat in children and adults (
Resistance training may prevent the loss of muscle mass often seen with dieting, which could help maintain your metabolic rate and reduce body fat and visceral fat.
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.
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Cook At Home As Much As You Can
When dining out you rarely know exactly what ingredients are included in your meals, but cooking at home brings you a lot more control over what you eat. If you’re trying to eat a healthier diet to reduce fat, cooking at home is a big help. Another great part of eating at home? You’ll most likely save a bunch of money, too.
So How Do I Reduce My Belly Fat
If you want to reduce your belly fat, youll need to burn more calories than you consume, and eat the right kinds of food. Here are my suggestions on what to eat.
- Make sure you eat a balanced diet. Try to eat at least five portions of fruit and veg each day, and include higher-fibre starchy foods in meals.
- Have some reduced-fat diary or soya drinks fortified in calcium.
- Eat more beans, pulses, fish and eggs.
- Eat small amounts of unsaturated oil.
- Drink six to eight glasses of water each day.
- Avoid adding salt or sugar to your meals.
And finally, cut out sports drinks, sugar sweetened drinks and other foods that have a lot of added sugar in them. Be aware that low-fat options might have high amounts of added sugar in them.
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Snack On Tart Cherries
That sour cherry is pretty sweet when it comes to your health. The results of a study conducted at the University of Michigan found that rats given high-fat foods along with tart cherries ditched nine percent more body fat than those in a control group over just 12 weeks. Cherries are also a good source of antioxidant pigment resveratrol, which has been linked to reductions in belly fat, dementia risk, and lower rates of macular degeneration among the elderly.
You’re Feeling Stressed Or Anxious
Feeling stressed can wreak havoc on your body, according to Dr Luke. “It can cause our body to produce the steroid hormone cortisol, which can make you crave sugary foods that provide instant energy and pleasure. Short-term bursts of cortisol are necessary to help us cope with immediate danger, but our body will also release this hormone if we’re feeling stressed or anxious. When our cortisol levels are high for a long amount of time, it can increase the amount of fat you hold in your belly,” explains Dr Luke.
So, what does Clarissa think? She agrees, adding that by calming your stress levels, you are much less likely to crave energy dense foods.
“Try and notice if you reach for foods when you are stressed,” she advises. “Spot this habit and ask yourself, ‘Am I actually hungry, or am I eating for another reason, like stress, boredom or excitement?'”. If your answer is the latter, try a non-food related habit, instead. Why not go for a walk, call a friend or make a cup of tea? Simple.
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Is There Really One Trick To Losing Belly Fat
When ads claim a “one trick” solution, remember that their main objective is to sell their product rather than to help you. Good marketing means one message, because it is hard to follow too many things at once. So they focus on one fad, and that tickles your curiosity and you click on the link to go their website.
Best Foods To Lose Belly Fat
It’s not all about eating less. Music to our ears, we’re sure you’ll agree. Rather than simply cutting down on kcals, you need to consider the kind of food you’re consuming, too.
Belalij suggests building meals around lots of nutrient-rich vegetables, a source of protein and some healthy, unprocessed carbs. ‘Start with leafy greens such as spinach, kale and collard greens, then add carrots, broccoli and peas.’
‘Lean meats, including turkey and chicken, are ideal as they are lower in fat and therefore calories, or, if you are vegetarian/vegan, add in tofu or a handful of nuts such as pine, cashew or almonds and a sprinkling of seeds . When it comes to carbohydrates, rice, quinoa and potatoes are perfect.’
Your best course of action is to make small, manageable changes, and figure out what’s most sustainable for you. Remember: we’re after long term change, not short-lived tweaks. Cutting down on processed foods will also likely help with water retention which, while it’s not an approach we’d recommend, can be helpful for anyone searching ‘how to lose belly fat in a week’.
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You’re Not Tracking Your Progress
Another important point from Dr Luke. While every person is different and what weight loss plan works for them will be different, tracking your progress can serve as an encouraging reminder that what you are doing is working.
“There are some great apps and wearable tech devices available that make it easier to stick to your plan. They can help you monitor your goals, your food intake and the calories burned during exercise. If these arent an option, write down a meal and exercise plan. This will help you stick to your goals and remain focussed,” he explains.
Consider The 80/20 Guideline For Nutrition Vs Exercise
It’s not possible to reduce fat from specific spots in your body, but you can reduce lower belly fat by reducing your overall percentage of body fat, explains Nick Hounslow an LA-based ISSA certified personal trainer.
“This is done by following a diet of whole or minimally processed foods that contain protein, healthy fats, and micronutrients, he says. “You’ll want to make sure that you’re eating fewer calories than you are burning in a day.”
Be careful not to overdo it and cut too many calories or do so too quicklya slow and steady weight loss is optimal for long-term success, he says.
“As a nutritionist, I tell my clients that you can work your core all you want but if your nutrition isnt 80% you will not see any results,” says Stephanie Rofkahr, nutritionist and certified personal trainer. Here, Rofkahr is speaking to the concept that is generally accepted by the fitness and nutrition community: weight loss is 80% proper nutrition and 20% exercise.
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How Does Belly Fat Accumulate
Were still learning about the exact mechanisms behind how we accumulate stomach fat, especially visceral fat, but we do know that stress and the hormone cortisol plays an important role, regardless of our age or life stage. In addition to this, a poor diet which is high in fast-releasing carbs and low in protein, combined with alcohol consumption, a lack of exercise and disturbed sleep will all influence our girth.
Another factor is our genetic make-up, researchers believe our genes influence how effectively we burn energy, our behaviour and our risk of developing obesity and associated diseases.