Regardless of your age, body weight and lifestyles, im sure that you fight with excess belly fat that disrupt your idea of perfect figure that you can have. Unfortunately,unlike the fat in other parts of the body, belly fat is not only superficial, but go so deep that affecting your organs. Therefore, excess belly fat is not only undermining your appearance, but also affect your health. Even if you’re happy with your look, I recommend you get rid of these fat as soon as you notice you’ve started to store on your abdomen.
Tips for burning belly fat
Before we get into how to effectively deal with belly fat, you should know that this is not magic tricks for 7 days you get the perfect stomach that you always wanted. What follows are tips that will help you to achieve your goals easily and quickly, but also to enjoy the lasting effects of the changes you made.
1.Control your carbohydrates intake
Probably you know that the reduction of excess fat, first thing to do is to minimize carbohydrates intake. The exclusionary rule of carbohydrates from the diet will help in the process of weight loss in the first 6 months. If you practice this diet a while, you will stabilize the level of triglycerides and HDL – good cholesterol, but you risk to increasing LDL- bad cholesterol. Therefore, periodically change your diet plan. It is best to rotate between low carbs intake and high carbs intake based on restricting calories.
2.Consume foods with low glycemic index
The glycemic index is measuring of how long it takes food to increase blood sugar. Foods with a high glycemic index causes rapid increases while that with low glycemic index gradually increase sugar. Rapid changes result in the secretion of more insulin, which affects the storage of fat in the body. Therefore, to burn abdominal fat consume foods that have a low glycemic index : brown rice, wholegrain pasta, potatoes, beans, peas, lentils, green beans, peaches, apples, cherries, lemon, pear, dried apricots, sunflower seeds, yogurt, beets, carrots, tomatoes, cocoa, cauliflower, cucumber, olives, almonds, walnuts, spinach , broccoli, cabbage.
3.Eat more proteins
Following a diet to reduce excess fat is difficult because calorie intake is lower, which slows down the metabolism and causes a stronger sense of hunger. Low calories intake, activates spending proteins that the body uses for energy, and thus muscle waisting. It is important to eat more protein if you want to burn fat and keep muscle mass. Proteins also reduce insulin levels and appetite. One of the successful tricks is drinking a protein shake 20 minutes before meal.
4.Follow the rules of Mediterian kitchen
Mediterian kitchen is popular among the people that follow guidelines for food that will help in dealing with excess weight. But this type of diet is especially effective for reducing belly fat and to maintain healthy metabolism. At the core of mediterian kitchen are pasta, olive oil, fruits, vegetables, lean meat, fish and nuts.
Fish has a high nutritional value and low calorific value. Although it will help to reduce excess abdominal fat, a diet that includes lots of fish will help you maintain a good health. Cod is a great choice because it has a simple taste, low in fat and high percentage of vitamins A,E and D and omega-3. Regular consumption of cod lowers blood pressure, triglycerides and insulin.
6.Don’t forget the nuts
If you want to burn abdominal fat, nuts must become part of your diet. They will provide healthy fats and protein needed by your body and will enhance your metabolism that will accelerate the utilization of nutrients from the food you consume. They also contain a number of nutrients that will improve your health. Walnuts are rich in B6, magnesium, zinc and copper, peanuts in phosphorus, calcium, magnesium, niacin, vitamin E and potassium, almonds are rich in vitamin E, magnesium, zinc and phosphorus.
7.Drink green tea
Green tea is known for its strong effects on speeding up metabolism and reduce appetite. Research shows that the catechins that green tea contain significantly reduces abdominal fat. Green tea also helps to regulate blood sugar, has antioxidant properties and many other positive health effects.
8.Drink a lot of water
Although this advice we hear often, it seems that we drink water only when we feel that we crave. And then its too late,because sense of thirst indicates we are already dehydrated. Although it is necessary for the proper functioning of body water increases energy expenditure in the body which accelerates the process of attenuation. For burning fat it is very important to drink plenty of water. If the body lacks water he starts to retain fluid which is present and then the stomach increases.