It’s not about a thin waistline or fitting into your jeans, healthy weight loss needs a plan. Also, achieving your dream goal of getting a thin waist takes time, patience and commitment, but it is very much possible!
If you are really looking for weight loss, plan it in a smarter way. Here are a few smart tips on how to lose belly fat:
Change your Diet
Getting a smaller waist will require weight loss, which cannot be achieved through exercise alone. You will also need to adhere to a healthy diet and reduce your calorie intake in order to really see results.
Include more fibre
Getting enough fibre-rich foods is an essential part of any healthy weight loss diet plan, for various reasons. First of all, these foods help regularize bowel movements, which reduces bloating and blockages. Secondly, fibre-rich foods help you to feel fuller longer and may require extra chewing time, thus preventing overeating. High-fibre foods also tend to be lower in calories than other types of foods.
Try to combine a wide variety of high-fibre foods in your daily diet to get the benefits of both soluble and insoluble fibre. Foods with soluble fibre include oats and barley, peas and beans, apples, carrots and citrus fruits. Foods with insoluble fibre include wheat bran and products containing nuts, whole-wheat flour, beans and green vegetables. Soluble fibre, especially, has also been shown to reduce insulin levels, which can speed up the burning of visceral belly fat.
Avoid processed foods
Your weight loss regime can be significantly impaired by a constant consumption of processed foods. These kinds of foods typically have high sugar, salt and starch contents, which slow down the weight loss process and lead to the further buildup of harmful toxins.
Protein is considered as the king when comes fat loss and healthy looking body. Also, most protein foods are extremely satisfying as well as tasty looking. Eating a high-protein diet can be a very obesity prevention strategy. Protein has a higher ‘thermic effect of food‘ (TEF) compared to carbs and fat. This means that you are actually burning more calories to process protein than to process the other two.
Aim to work out 5 days a week, and make sure to includeat leastt 120 minutes of cardio in this weekly routine. Make your exercising sessions comfortable; ensure that you have clean floor mats, breathable clothing, a water bottle, to help increase your enjoyment during exercise. Music in the background also helps add to your motivation.
Consider doing yoga or Pilates; these are great activities for core abdominal muscle exercises.
Jogging is a great aerobic activity which not helps bulid your stamina but also helps lose weight
Regularly working out with dumbbells makes your body more efficient at burning calories, which can help you lose stomach fat.
Intake of Vitamin D
To regulate weight vitamin D along with a hormone called leptin work together. The body fat cell produces the hormone leptin which sends a signal to the brain transmitting that the person is full and to stop eating. So as to keep the leptin signal working properly, Vitamin D is required to maintain the leptin levels. In case of Vitamin D deficiency, the leptin signal gets disrupted and the body no longer knows if it is full or not, thus leading many people to overeat.
Include herbs & spices
This is a widely-used spice is loaded with a compound called – piperine. This compound assists in boosting your metabolism. Black pepper also aids in improving your digestive system. It is a great aid to burn fat at a faster rate.
This flower head helps to flush out toxins from our body and helps to slow down your digestion. Dandelions give you a feeling of fullness for a longer period and have very good nutritional content as well. So include this herb in your daily routine to fit into your old jeans.
Flaxseeds acts as a bulking agent and thus gives a feeling of fullness. This in turn prevents you from overeating and help you to lose weight.
When it comes to weight loss, Cinnamon is one of the best spices because it helps to stabilise blood sugar level, keeps you full for a longer period of time, reduces your hunger pangs and speeds up fat metabolism.
Ginger is an excellent body cleanser. Ginger helps to flush out the food logged in the digestive system and thus prevents fat from getting accumulated. This helps avoid unwanted weight gain.
Cumin helps to improve your digestive process and production of energy. Cumin seeds also helps to boost your immune system.
These tiny seeds are great help for digestion and help to regulate your hunger. They also help in cleansing your liver.
For many people stress tends to play havoc in their otherwise healthy routine. Their eating habits change drastically when faced with any stressfull situation. It can be to fill an emotional need or grabbing junk food simply because there is no time to prepare something healthy, a stressed-out lifestyle is seldom a healthy one. Stress causes hormone imbalances which can be responsible for excess weight gain.
Cortisol has been the “stress hormone” because excess cortisol is secreted during times of physical or psychological stress, and the normal pattern of cortisol secretion. This disruption of cortisol secretion may not only promote weight gain, but it can also affect where you put on the weight. Some studies have shown that stress and elevated cortisol tend to cause fat deposition in the abdominal area rather than in the hips
So simply follow the above mentioned guidelines diligently and get started towards the path of good health. To get weight loss along with a healthy body one needs a overall lifestyle change instead of just a couple random changes. You can get started with these at home and for further assistance its best to get consulted by any experienced nutritionist.