Whole grains, such as millet, quinoa, and brown rice, are good sources of protein, vitamins, minerals, and dietary fiber. Consuming these will keep your hunger pangs at bay, improve muscle mass, aid digestion, and cleanse the colon. This, in turn, will help you shed the belly fat easily.
Looking at various websites with lists of foods that fight belly fat can be quite confusing. The lists vary quite significantly in the length and content. It’s hard to know where to start from. After all, there is no magic diet for belly fat, but when you lose weight on any diet, belly fat usually goes first. So here I would like to concentrate in food categories that will help you to better maintain your weight over time:
Depending on who you ask, the lineup of foods that can magically burn away unwanted weight is a long one. However, many of the items included on that list are questionable at best. Here is a guide to some foods that really will help you to shed belly fat when included as part of a balanced, healthy diet:
6. Target your lower back. To stand tall, you need to strengthen the muscles that support your spine. To do that, try this exercise: Lie on your stomach with a rolled towel under your forehead. Clasp your hands behind your waist and slowly lift your head and shoulders off the floor, pinching the shoulder blades together. Only go as far as comfortable. Hold, then release.
Add strength training to your exercise regimen three times a week. Strength training builds muscles, which assist in fat loss. More metabolically active than fat, muscle raises the resting metabolism to increase calories burned. Increased caloric burn equates to weight loss. Furthermore, toned muscles change the shape of your body and improve your posture, making your belly appear flatter. Focus on completing eight to 10 exercises per strength session that target the abdominals, back, butt, chest, shoulders, arms and legs.
Many people turn to steady-state cardio workouts, like long jogs, when trying to slim down. The problem with this approach: A 45-minute run at a consistent pace may help you shed pounds at first, but soon your metabolism will adjust and you’ll stop burning calories the moment you hop off the treadmill.
A natural source of melatonin, which helps lower cortisol, tart cherry juice can help you achieve a good night’s sleep. Getting only 6 hours of sleep versus the recommended 8 hours means that you can have up to 50% more cortisol exposure – and that can lead to more sweet-tooth cravings and belly fat. Elevated cortisol also keeps you restless and alert when you don’t need to be, making it hard to fall asleep. Drink an 8-ounce glass in the morning and 2 hours before bed for sweet dreams. To get the full benefit, drink this juice at a scheduled time every day.
For men age 65 and younger, moderation means up to two drinks a day. For men older than age 65, it means up to one drink a day. The less you drink, the fewer calories you’ll consume and the less likely you’ll be to gain belly fat.
People who are on the Flat Belly Diet will lose weight, but most of it will be water weight. And while the Mediterranean-style diet is healthy, long-term weight loss will also need to involve exercise, lifestyle adjustments, and perhaps working with a nutritionist, particularly if you are someone who needs fewer or more than 1,600 calories.
Greek yogurt has almost twice as much protein as other yogurts. It takes longer to leave your stomach, keeping you satisfied longer. Plus, you burn more calories digesting protein than carbs. Choose nonfat, low-fat, and low-sugar types.
Keep in mind this was just a short term study and the long term effects of using canola oil haven’t been looked at. There are a lot of nutrition “gurus” out there calling canola oil the harbinger of death but they’re greatly exaggerating any real harm canola oil can give you.
Protein powders are a great option if you cannot load up on whole foods that are rich sources of protein. You can use whey protein, any vegan protein powder or homemade protein powders to improve muscle mass, increase metabolism, and get rid of the annoying belly fat in just a few days.
This traditional breakfast food is a great addition to your weight loss journey because of its soluble fiber content. In fact, oats prevent obesity and abdominal fat distribution and improve liver function in humans (4).
Nuts are an excellent way to curb hunger between meals. They’re high in protein, fiber, and heart-healthy fats. Studies suggest nuts can weight loss and improve cholesterol levels when eaten in moderation. They’re also rich in calories, so limit your portions. If you have to get them out of their shell, you’ll slow down and not eat as much.
Hi Bianca, not sure if you received a copy yet but we have a shopping list for both weeks up on the site now: http://www.trimmedandtoned.com/14-day-flat-belly-meal-plan-ingredient-list-breakdown-per-meal/
In a large pitcher (about 24 ounces), steep the ginger bags and chopped mint for 5-10 minutes. Strain mixture to remove bags and leaves. Add lemon juice. Stir and serve. Store in refrigerator, serve chilled and sip.
Fullness: Nutrition experts emphasize the importance of satiety, the satisfied feeling that you’ve had enough. You shouldn’t feel hungry on the 1,600-calorie-a-day Flat Belly Diet. MUFAs help slow digestion, keeping you feeling fuller for longer. And you’ll be eating lots of fiber, which staves off hunger.
3. Stop smoking. “It keeps me thin,” proclaim many smokers. But the truth is that smokers tend to have more abdominal fat than nonsmokers, says Dr. Seidell. (The stress hormone cortisol seems to be the culprit here too.) “When people stop smoking, the amount of abdominal fat actually decreases,” he says.
Answer: Almonds Almonds are high in protein, fiber and fat and will keep you feeling fuller longer. Give high-sodium pretzels about an hour and you’ll feel hungry again thanks to the high-carb no-fat or protein content.
Prevention, America’s most trusted healthy-living magazine, presents the New York Times-bestseller Flat Belly Diet in mass market–now with a new foreword by Dr. David L. Katz describing new research about the many health and weight loss benefits of this amazing eating plan. Enjoy delicious dishes such as Seared Wild Salmon with Mango Salsa, Slow Cooker Chili, and Pumpkin-Maple Cheesecake–and you will lose belly inches and greatly enhance your likelihood of living a longer and healthier life.
It’s nice to think there’s a one-size-fits-all approach to losing belly fat that works for everyone, but this simply isn’t the case. There are many variables at play when it comes to losing belly fat: genetics, how fit you otherwise are, what type of exercise you’re doing, your medical history, hormones, age, gender and so on.