In order to fix any problem you need to know what causes it first, then you must put a working plan to avoid it and replace cons with pros. The same thing goes if you want to lower belly fat and for this issue, you need to know what causes it, the mistakes you do, and finally follow a plan. Diet is the key factor that affecting our health that is why we need to keep watching for stuff we filling our bodies with. These fats not only give us an unwanted appearance, but it may be an indication of health problems such as diabetes 2, hypertension, depression, and heart diseases.
First, You Need to Know What Causes Belly Fat
Generally, fat start to accumulate in our bodies when we gain weight, either because of uncontrolled eating as lots of people turn to food when they are depressed, lake of movement and no practice for any kind of sport or even simple exercises even walking or due to aging which reduces the metabolism process at this stage so, you won’t be able to burn fat properly.
Hermons also play a role in retaining these unwanted fats especially in the belly, this happens during hormonal change period either during puberty or menopause.
Obesity one of the most famous genetic disease that many people suffer from, so even if get that gene fats will appear in separated parts of your body as it can’t burn them properly. Drinking an excessive amount of alcohols gives you that unwanted look, also stress and staying up for late time induce the secretion of a certain hormone known as cortisol which causes fat formation.
Why It Is Important to Measure Belly Fat
Some people have equivalent body shape, but they also suffer from body fat it may be a normal thing or serious problem need to be solved that is why doctors advise measuring these fats to determine that.
All you need is a measuring tape to rape around your belly, if it was under thirty-five inches then you have no problem but if it turns out to be more than that that is when you need a serious diet plan.
Touching your belly with your finger another way to determine the type of these fat, if it digs into your belly it means that you have external fats but if it only touched it that means you have external fat covering your organs.
Here Is Our Fast Diet Plan to Lower Belly Fat in No Time
Refined sugar is sort of poisonous concurring our body causing serious health problems, it is a type of carbohydrates consisting of half glucose and half fructose.
Fructose is harder materials as it needs more time in the metabolism process which accomplished by the liver when you eat much amount of sugar liver can’t deal with it at once and starts to store it inside in form of fats around it and the belly.
Sweat drinks are more dangerous than sweat food and sold sugar, as people tend to use them in a huge amount that is why scientists think they are the main reason for obesity.
You can replace sweet food with fruits or make your own dessert with healthy ingredients, which contain a small amount of fructose. You can also replace sugar with honey or brown sugar, cut it step by step not at once so that your body gets used to letting go of sugar, it also doesn’t make it hard for you.
Reduce The Amount of Carbohydrate You Take
It is advisable to reduce the amount of carbohydrates in your body like white bread, pasta, pastries, and candy. Several studies showed that people who followed a diet with a small portion of carbohydrates in each meal tend to lose weight quickly.
Especially fats around the liver and belly tend to vanish by the time, you can replace white flour with whole-grain flour as it contains fibers which help the digestion process goes properly and doesn’t gain you weight. It is also thought that the uncontrolled consumption of white flour and pastries may cause cancer, so if you like eating them you eat about fifty grams of carbs a day.
Consuming a small number of carbs also reduces your appetite helping you lower belly fat and weight, it also avoid you the risk of getting diabetes 2 or liver diseases.
Remove Salt from Your Diet Plan
Salt is included in all the food we eat, so it is better to ditch step by step to get used to eating without. When you consume much amount of salt, your body starts to retain water forming belly fat shape. You can replace it with lemon, unrefined salt or cayenne pepper.
Don’t Skip a Day Without Breakfast
Breakfast considered the most important meal of the day, it helps your body working in it is proper to order also helps you to lower belly fat. Your meal must include all nutrient elements such as; carbohydrates, fibers, proteins, and fats. You can have for example a bowl of oatmeal mixed with some milk and any fruit you like with an avocado smoothie.
Don’t Eat During The Night
You must give your body enough time to digest what eat during the whole day, eating at night not only make you uncomfortable but also cause blotting and force your body forming fats.
You can have a relaxing cup of tea or any herbal drink you like if you dealing with bloating or digestive problems eat a cup of yogurt with half lemon juice.
Don’t Neglect Eating Fish
Fish is a great food it loaded with omega-3 and fatty acid, which are good fats essential for your health and give you glowing skin. It also good for people suffering from digestion issues, you must have at least two fish meals a week.
If you don’t like eating fish you can take any type of omega-3 supplements, which you can find easily online or in stores. Take a capsule every day to burn these unwanted belly fats and boost your metabolism process.
Don’t Skip Yogurt in Your Diet
Bacterial are necessary for the digestion process and the lake of them causes imbalance leading to bloating, yogurt filled with these types of bacteria that is why you must eat on a cup of yogurt every day and it is better to have half an hour before sleep.
Put Fibers in Each Meal You Have
Many people think that eating fibers helps you lose weight and it is right somehow, they boost the digestion process and help our bodies get rid of unwanted waste products which in return reduce belly size.
It also reduces your appetite so it is always advisable to eat your salad first, when fibers enter your body they combine with water forming sort of gel stay in your gut for long period, preventing circulation of food in the digestive system giving you a feeling of fullness.
You can find fibers in vegetables and fruits also in whole grain cereals like oatmeal, wheat, corn, and rice. If you want to use a certain amount each day, fourteen grams of them will be enough.
Drink More Water
Water helps you to lower belly fat as they induce metabolism, it also reduces belly bloating giving you the shape you desire. Drink at least eight glasses of water each day on separated periods, to make sure that your skin is hydrated twenty-four hours.