How to lose belly fat after pregnancy

Oh, the happiness of ‘pitter patter of tiny feet’ around the house. During the 9 months of pregnancy you may have made allowances in your diet for those cravings, or an extra this and that which you wanted at the time. Post pregnancy a lot of women rush straight away into trying to lose those extra pounds gained, especially in the belly area.

How and when you chose to lose weight post pregnancy is important as it can affect both the health of the mother and the health of the baby. So how can you go about it? Read on to find out.

Pregnancy weight and Belly fat
Belly fat, Water retention or just unconditioned muscles?
Breast feeding
A healthy balanced diet v a radical regime
10 Tips to lose belly fat after pregnancy

Pregnancy weight and belly fat

It is part of the pregnancy process that the body will store extra fat around the hip and abdominal areas. It will do so as the mother will need extra energy during the pregnancy and for lactation and other processes. According to research an average woman of 65kg will gain up to 12.5kg during the full term of pregnancy. That is not all fat however. It also includes water retention, the placenta, the baby’s weight (usually an estimated 3.5kg).

Therefore, post-pregnancy the weight you have left is not all extra fat which you have accumulated. Before starting any diet have an idea of how much extra weight you have gained. Your doctor probably would have given you some guidance through the 9 months on how your weight gain is getting on and if you have exceeded the expected mark.

Belly fat, water retention or just unconditioned muscles?

Well think to yourself, is your post pregnancy belly all about fat or is it other matters going on? As mentioned above a considerable amount of water retention takes place during pregnancy and also your body has gone through major hormonal changes during and after pregnancy; some of which will take its course to sort itself out. Allow some time for your body to recover before you start a weight loss regime or placing any extra strain to your body. This is also important for your health. It is a big deal for your body the whole thing and it does need that time to recover and get back to pre pregnancy mode. Some people advise to allow for 6 weeks before starting weight loss and exercise. I will also add to that listen to your body and allow as much time as you feel you need to and listen to your doctor most importantly. The medical professional who has and/or will be following your progress will be the most qualified to advise you on your health. If your doctor doesn’t think your body can cope then you should listen to that.

In addition, to water retention and hormonal changes think that your muscles may have been stretched and been unconditioned through those 9 months. What may be spilling out of the top of your trousers could just be a matter of firming those muscles up again.

Breast feeding

During lactation and breastfeeding the energy demands of the mother increase. The body does need energy to produce and deliver the milk. Undoubtedly not all women will breast feed however if you do there may be a possibility that you will lose a lot of the pregnancy weight easier. Although studies have shown controversial results on the matter, in general it is believed that women who breast feed will tend to lose the weight they gained during pregnancy.

One theory is that the breast milk does contain a large amount of fat most of which comes from the mother. In that 1^st the quality of the mother’s diet will affect the quality of the milk and 2^nd the mother will be mobilising some of this fat from her own reserves. Also as the energy demands of breast feeding are high then the mother will be using more calories than pre-pregnancy.

For example, it is suggested that an average woman who breast feeds will need around 568 kcal per day (this energy (kcal) requirement is only for the lactation of an average of 680g/day of milk at 0-1 months). These energy requirements will be different from person to person and at different points postpartum.

Therefore, daily energy intake for women who breast feed will be different from those who don’t. The chosen diet should take into account those extra energy requirements. Another thing to consider is the physical demands of looking after a newborn. These will add up extra energy used.

A healthy balanced diet v a radical regime

Ok so you saw in the magazine the photo of the latest celebrity who has gone back to shape just 6 weeks postpartum. She professes for that radical, low calorie or some other sort of diet and you think if she can do it then I can as well. Well I would say don’t do it. Think that those celebrities do have a team of experts, such as nutritionist, cooks, personal trainers, nannies, and photo specialist who airbrush the photos. Not to mention as Gwyneth Paltrow suggested to one of her interviews, the first signs of osteoporosis.

What you need to consider…

1. If you are breast feeding the quality of the breast milk will reflect the quality of your diet. You do need a large amount of nutrients for that milk so if your diet is lacking of nutrients then you will be in danger of depleting your body of vital nutrients, such as vitamins, iron, calcium etc.

2. Your body needs time to recover in both nutritional aspects and physiological aspects.

3. During the first few weeks you will have the effects of the hormones oxytocin and prolactin which have a relaxing effect. Some studies suggest that too vigorous exercise too soon after child birth may lead to injuries.

4. Pregnancy and child birth are major matters for your body. A number of physiological, body shape and hormonal changes take place. It may not be realistic to expect to get back to your pre pregnancy weight and shape.

It is always best to follow a healthy balanced diet which will provide you with all the nutrients you need and will promote healthy outcomes for both yourself and your baby. A Mediterranean style diet may be a good choice to start from.

Below are some tips summarised to help you with your post pregnancy weight tummy loss.

    Tip1.    Plan ahead.

 Ideally the best way is to start planning during pregnancy. Watch your weight and try to gain only the weight which is expected to be gained during pregnancy. Follow a healthy balanced diet such as a modified Mediterranean dietary pattern which will provide all the necessary nutrients and will promote positive health outcomes. The less weight you gain during pregnancy (apart from the weight which is part of the pregnancy) the easier will be to get back into shape.

     Tip2.    Don’t just concentrate on losing belly fat.

By losing weight you will lose belly fat. As mentioned there are major hormonal changes taking place in your body and the weight you may have accumulated in your belly could be part of those hormonal changes. In general belly fat is metabolically active and is easier to mobilise.

     Tip3.    Breast feed.

Breast feeding has a number of benefits for the baby and the mother. An additional bonus is that it may aid in losing those extra pounds and fat reserves.

•  As mentioned above the average energy requirements per day for breastfeeding are 568 kcal (this energy (kcal) requirement is only for the lactation of an average of 680g/day of milk at 0-1 months). What that means is that your body will need an extra 568kcal per day.
• At average women need approximately 1500 – 2000kcal per day. During breast feeding you will need to add an extra 568kcal per day.
• By only consuming an extra 413 kcal per day (instead of the 568kcal) you would be allowing for a weight loss of 0.5kg per month. In general it is not recommended to aim losing large amounts of weight during the first months of the pregnancy.
• Above all show priority to your health and your baby’s health and only reduce your calorie intake if safe and possible. It is important to consult a medical professional first. There may be other reasons which could inhibit following any weight loss regimes.

Be aware that breastfeeding may not be possible for some people. This could be due to certain health conditions, or physiological problems etc. Do not place extra physical or psychological strain to breastfeed if it is not feasible for you.

    Tip4.    Follow a healthy balanced diet.

Ok I probably said that 100 times already. Apart from aiming for weight loss watching what you can have important health benefits as well. During pregnancy women tend to develop a form of insulin resistance. Although it is part of the physiological changes if overweight, or have pre-existing metabolic complaints or overloading your body with sugars etc could lead in developing diabetes and other conditions.

Balanced healthy diets such as a Mediterranean style diet can help in improving insulin sensitivity. Such diets are rich in fruit and vegetables, wholegrain carbohydrates, and protein. Improving insulin sensitivity can also improve abdominal fat mobilisation. See Also: best foods for losing belly fat

    Tip5.    De-stress

Pregnancy, child birth and a new born baby can all be very stressful. Try to rest and de-stress. Stress can lead to weight gain in many ways and has been connected with increasing abdominal fat. Have a bath, listen to some music or take a walk. Take a few minutes every day for ‘you’ to relax and de-stress. Apart from the weight loss benefits it will do miracles for your mental health. Needless to say don’t add extra stress with killing yourself to lose weight.

    Tip6.    Sleep well.

Caring for a new borne can have detrimental effects to your sleep. Sleep deprivation as well as low quality sleep and/or broken sleep can lead to weight gain or slow down weight loss. Easier said than done however try to get as much rest and sleep as possible through the day.

    Tip7.    Show off your baby with a walk to the shops

What a better way to get some exercise than taking a light walk to the local shops or the park. Take your pram and show your baby to the world and enjoy the fresh air and sunshine (weather permitting).

    Tip8.    Pelvic floor and abdominal exercises.

Contracting the pelvic floor and abdominal muscles can be a light exercise which you can do at any point through the day. You will not burn loads of calories by practising these exercises but it will help to condition those muscles which have taken a battering through your pregnancy. You can practice by just contracting either your pelvic floor or your tummy muscles for the count of 10 and realise and repeat again. You can practice when you watch tv or having a bath, or driving.

Always consult a medical professional if you had a caesarean as they may not be appropriate. In addition do not try to spend all day in a constant muscle contraction as this is not good for your muscles and could affect your back as well.

    Tip9.    Follow light exercise.

As mentioned earlier, do not aim to follow strenuous, vigorous and intense exercise as it could be placing too much stress and strain to your body and could lead to injuries. Exercise will help in getting your muscles back to form and will help in losing weight.

An easy exercise solution would be to just simple do the house work or push the pram to the park (you will discover prams are heavier than they look). Always consult your doctor before taking on any exercise especially if you had a caesarean. Alternatively there are a number of exercise classes for post-pregnancy such as water exercises, mother and baby clubs which can offer specialised training and exercise.   

They may also be a place where you can socialise with other mothers and exchange ideas and tips or just have a little break from baby care.

With time you can increase intensity of exercise as your body recovers and you feel stronger. If you still find it hard to get you belly in shape then maybe do some more full body work outs. Muscles in the abdominal area could stretch through a pregnancy and/or caesarean and often can get damaged. It is not always possible to get them back to the pre pregnancy condition but by consulting your doctor and a fitness professional they can give you a better idea of your tummy condition.

 Tip10.  Drink plenty of water.

A lot of the remaining weight could be all the water retention from pregnancy. Drink plenty of fluids and especially water. This can help with the water retention. Also do walk and move around as this will help with blood circulation. Not strenuous however.

You can also read:

Why do women have belly fat?
How to lose belly fat for women

The combination diet for abdominal fat review

A new diet has arrived in the weight loss world. It is written by H. Hagikalfa and reviewed by Dr. A. Slee. In a market saturated with weight loss diets, can’t help wondering if adding one more it is just too much. You will find diets in every corner you look; magazines, books, internet sites, eBooks, and television they all have to offer a weight loss regime which is guaranteed to change your life forever.

So what does the ‘Combination Diet’ has to offer that other diets haven’t done so far?

The details

According to the authors, the Combination diet is designed to provide dieters with flexibility, by choosing what they want to eat and when they want to eat it.  How? I guess you can say it is a little bit of a mix and match style. The diet includes tables with food choices for main meals and for additionals. Dieters can choose any foods from the main tables and combine them with any foods from the additional tables as they please.

The idea is that dieters will be following a range of calories depending on how much weight they want to lose. They can then make their food choices and eat within that range of calories.

Does it work?

As a first view it can appear fiddly and confusing. What do I eat with what, calorie counting, how many calories I follow…etc. The authors do provide a detailed user’s guide which explains how to work the diet step by step. Put aside all complicated thinking in its bases is quite simple. You have the food tables and you can mix and match as you please.

In addition, it does provide some flexibility in respect of calories so dieters do not have to be playing around with grams of food to match the exact calorie target every day.

Moreover, it appears to be quite hard to over eat in calories as most of the choices have quite a low calorific content so unless you eat the entire menu at once you should be fine.

The deal

The Combination Diet is actually sold as a package of a bigger deal. What you get is access to a number of services such as calorie counter, food journals and experts’ advice. Money for value seems to be good as part of a package which would either wise cost a lot more than the £19.99 price of the deal. The question to be asked is how user friendly these services are and if services will be updated through time.

The book itself also contains a section for practical weight loss tips and an exercise section which is mainly focused in improving abdominal fitness. Although the tips section is not very big it has some valued points which can be used in everyday practice.

Scientific basis

The authors have included a list of references upon which the diet and the book contents have been based. The diet regime is designed upon the Mediterranean dietary pattern. A number of studies do support that The Mediterranean style of diet, can have a number of health benefits and can lead to weight loss.

It must be noted that what is the ‘Mediterranean diet’ is very hard to define as it includes around 18 countries and their different dietary styles. Some of the main elements considered beneficial and part of the ‘Mediterranean’ dietary pattern is olive oil, ample amounts of plant derived foods (i.e vegetables, nuts), and omega 3s (fish oils). The Combination diet seems to include majority of the ‘Mediterranean diet’ elements and to provide a balance of nutrients for the period it is aimed to be followed for (2 weeks).

In summary Pros and Cons

 Overall outcome…

Well it will not suit everybody but that goes with everything in this world. It is a good solution for those who can’t follow rigid diets and like some flexibility. That flexibility could feel as if you are not on diet at all as it doesn’t really restrict too many foods apart from takeaways, burgers, chips, cakes etc. Well it is a diet after all, for losing weight, so can’t ask too much.

It is not for those who want to lose a lot of weight as it is not meant for a long period although it can be followed for longer if wished and it does include tips on how to continue a healthy diet. In addition, it is not meant for those who want to lose 100lbs in a week.

However, it seems to be a good start for healthy weight loss and lifestyle change and it is part of a good package deal which includes just about everything you may need to lose weight. I guess if you are looking for a healthy multifaceted solution to weight loss and abdominal fat then it is worth trying the Combination Diet.

If you want to ask any questions about The Combination Diet, post your comment below and our experts will reply to the questions.

How to lose thigh fat

So far, we have explained in detail how to lose belly fat but today we are going to analyse how to lose thigh fat. Losing thigh fat is indeed a challenge but we are here to help. Find out which diet is best for reducing thigh fat and which exercises can generate the best results if you want to get skinny legs fast.

How to lose thigh fat – Introduction

You may have heard quite a lot of times the saying that ‘men are from Mars and women are from Venus’.  In some aspects of weight gain this saying rings truth. The different ‘sex’ hormones can be responsible for the fact that men and women tend to deposit fat easier in different regions of the body. The area of the thighs is one of them as women have the tendency to store fat in the region of the thighs easier and men in the abdominal region.

These biological differences serve a purpose in nature and have been in some way vital for the human species through time. However, nature did not have America’s next supermodel or the western society, calorie rich diets in mind when evolution was taking place and for some women can be a nightmare.

So what can you do to lose fat from your thighs? To be perfectly honest here there is not a magic solution for losing fat from the region of the thighs. However, there are ways to maximize your weight loss and we have looked into some of them in this article.

Losing thigh fat with the correct diet

Following a weight loss regime will help in reducing your weight and fat from all over the body, including your thighs. There is not such a thing a specific diet which will concentrate on the one specific area and spot fat reduction is a myth. Well I would rather say that there is no scientific evidence to say that it happens. Therefore, when you are on a weight loss program your body will break down fat from all of your body.

You may have seen diets which concentrate on abdominal fat, however, that don’t mean that your body will selectively lose weight only from the abdomen. There can be other factors which can increase fat deposition in the abdomen and a ‘good’ diet would improve some of these factors.

But let’s go back to the scope of this article which is how to lose thigh fat.So what is a correct diet? It is a balanced healthy diet which will improve fat metabolism in general.

Why the type of the diet is important?

If you consume less calories than you use you will lose weight; Yes? Yes that is in part true. However, when you lose weight you don’t lose only fat.  You do lose glycogen (sugar stores), water and protein as well as fat.  Some types of diets will help in improving the body’s metabolic processes which can translate in your body burning fat as fuel more efficiently, and in addition can be more beneficial for health. Fat stored in your thighs is less metabolically active, in contrast to the abdominal fat, and can be more persistent. The better your body uses fat as a fuel the more fat you will lose.

! Always remember that weight loss does not translate to fat loss only. 

Long term diets

I am not a supporter of quick 1 week diets anyway. You can lose some weight on those weight loss regimes but to be honest you lose a lot of water and glycogen rather than measurable significant amount of fat. Now think about it if you want to get rid of persistent fat sitting on your thighs would a quick diet work? The answer is probably not. Opt for a diet which is longer in term.

Diet examples

Studies support that the Mediterranean style diets have positive outcomes for both weight loss and health. Moreover, diets which are lower on carbohydrates and higher on protein are considered good in improving fat metabolism. Such diet examples are the zone diet, the New Atkins diet and the Ducan diet. Always choose the weight loss regime which suits your individual preferences and lifestyle. You can also look at foods that burn belly fat to help you make up your mind.

I don’t need to lose weight; my only issue is the thighs

As I mentioned above, following a healthy balanced diet which will help you improve fat metabolism could be your best bet. You don’t necessarily need to concentrate in losing tones of weight but look into increasing the amount of fat you use as a fuel in place of other fuels such as sugar. Such diet should still provide you with adequate calories, and nutrients that your body needs.

Moreover, your somatotype (in simple words your body shape) does play a role. There a few different formal and informal categorisations of body types and shapes, but in simple words if your shape is ‘bottom heavy’ you have the tendency to store more fat in your thighs, bottom etc. Well you cannot change your body type but you can keep your weight and fitness in a level which will stop your thighs going out of control.

Some tips I have mentioned in previous articles to help you increase fat metabolism are:

1. Delay having breakfast. The body uses more fat in the morning after an overnight fast and when blood sugars are low. Delaying breakfast can help you increase the amount of fat you burn as a fuel.
2. Have times of fasting and feeding. Basically all it means is don’t skip meals however, avoid eating a lot of little meals all the time. This can help the body to use all the different fuel systems and it uses fat and sugars as fuels (amongst others).
3. Cut down on sugars. The body loves using sugar as fuel as it is quite easy to use. The more sugar you consume the more the body depends on using sugar and it finds it harder to mobilise the fat reserves.
4. Drink green tea. Some studies have shown that green tea can help in increasing weight loss. This doesn’t mean that only drinking green tea will make miracles. It is in addition to a weight loss regime, or if you are just following a healthy balanced diet everyday and are in an adequate for your needs calorie range.
5. Drink coffee. Similarly with green tea, coffee is considered to help in increasing the fat you mobilise as fuel. However, do not over consume coffee as it can have negative effects in your nervous system.

 How to lose thigh fat with exercise

Apart from following an adequate diet, in order to lose thigh fat fast you should consider taking on some exercise. Again spot fat burning doesn’t really work; however exercise can have 2 effects regarding your thigh fat.

First: It can increase the fat you burn and can help with any weight loss results. With exercise you use calories during the actual exercise and during recovery. After a bout of exercise the body uses calories in order to repair and build the muscles, replenish its stores etc. As you build your muscles in time you increase your resting metabolic rate. The more muscle mass you have the higher your metabolic rate which means that the more calories you use even when you don’t do anything.

Second: By exercising the area of your thighs, it may not act as burning the fat from that area only but it can help in improving the appearance. As the muscle fitness and mass increases the area will look firmer and it will stop things going south.

Not to forget that exercise is good for your health. It is always recommended to try and exercise at least 4 times a week for any gains, however, I do support that any physical activity is better than no physical activity. Just be aware that the results you will get will depend on how much you put in.

! Always consult the appropriate medical and fitness professionals before taking on exercise.

It is always recommended to follow a full body work out however, bellow are a few exercises as an example.

Tip: For maximising fat burning perform resistance exercises first and aerobic exercises last.

Always start a work out with warming up to avoid injuries. It is best to do a few minutes full body warm up, but if time is limited make sure at least you mobilise and warm the muscle groups and joints you intend to use.

Sample exercises to lose thigh fat

Back leg extension (standing): Standing up hold on to the back of a chair with both hands. Keep legs hip width apart and the knees soft. Push the right leg backwards and raise it as far as it is comfortable without having to lean forward. Keep your back straight but allow for your back to arch as you raise your leg. Keep the exercise slow and controlled. Bring the leg back to the ground. Repeat with the left. (Repeat x 4 on each leg)

Start with using your own body weight and resistance. You can increase resistance by adding ankle weights.

Isometric squats (With or without gym ball): Stand against a wall. Make sure your back and shoulders are straight against the wall. Keep feet hip width apart and place them slightly forward with heels on the ground. Lower yourself to the floor by bending the knees to 90⁰ angle (until your upper legs are parallel to the floor. Shuffle your legs as you lower to the point you feel comfortable and balanced. Hold for the count of 10 and slowly straighten back up. You can perform the exercise by placing a gym ball at your back between yourself and the wall.  (Repeat 4 times).

! If you are carrying too much weight squats can place a lot of strain in the knee joints and can result in injuries. Try performing the exercise by lowering only slightly (i.e. 10%) and build the fitness of your muscles. Increase the depth in time or if in any discomfort best avoid the exercise. 

One leg circles (side lying): Lay on the floor on one side. Place arm straight under the head and the other across at the front to keep balance. Keep both legs one on top of the other straight. You can bend the leg on the knee closer to the floor slightly for balance. Make sure your body is on a straight line and you do not deviate forward or backwards. Lift the top leg a few inches. Start rotating leg as if you were writing a small circle in the air clockwise for the count of 5. Lower and rest for 30 sec. Repeat 4 times and then do the same exercise with the circles going anticlockwise. Repeat the exercise by laying on the other side, with the other leg in the same fashion. Perform the exercise slow and control. If you find it too hard you can do fewer repetitions.

The Bridge: Lying on the floor supine (preferably use a mat) place your hands on your side and shoulders straight. Bend your knees 90⁰ with the feet flat on the floor, and legs hip width apart.  Contract your abdominal muscles (see tips) Tilt your pelvis upwards slowly as you start lifting your back off the floor to form a bridge. Lift as far as comfortable. If you start losing you position you have lifted too far. Hold for the count of five and lower your body back to the ground (release abdominal muscle contraction). Repeat x 4.

Tip: You can practice prior to exercise how to contract your abdominal muscles. Imagine that there is string that goes through your tummy. Contact your tummy as if you were pulling the string and bringing your tummy in. Pull in as far as you can and then start releasing slowly until you find the point you feel most comfortable.

! Remember to keep breathing.

Tip: When you lift your back imagine as if you are peeling your spine off the floor vertebra by vertebra slowly until you reach the height which is within your comfort. To lower imagine as if you are placing your spine back on the floor vertebra by vertebra again. Keep the exercise slow and controlled.  

Cycling (Static or outdoor): Cycling is a good aerobic exercise which does not work only the muscles of your lower body. Why not cycle to work or the shops, or take the family and/or friends out for a fun ride. Exercising does not have to be a separate commodity but it can be part of the everyday lifestyle and activities.

Swimming: Plain old swimming in the pool or for the lucky ones in the sea. Swimming is a good all over body aerobic exercise. In the water body weight decreases and is especially good if you are carrying a lot of body weight as it decreases the strain from your joints during exercise. You do not have to achieve 40 lengths from the word ‘go’. You can build on it slowly or even just walk up and down the pool for a start until you feel more able and fit.

Why not try performing some exercises in the water or join a water exercise class?

The above are only suggestions on how to lose thigh fat with exercise. You should always consult the appropriate medical and/or fitness professional before taking on any exercise especially if there are health issues and/or concerns. A fitness professional should be able to ensure that you are performing exercises correctly and in your own lever of ability which will minimise the risk of injuries.  

7 best ways to trim your tummy without exercise

Is it really possible to trim your tummy fat without exercise? Exercising is beneficial for most of people. Not only is good for health and weight loss but it also has added beauty benefits. You look fit, trim, everything tends to stay in place and where is meant to be, not to mention that clothes do look good on. Let’s face it though, exercise is not for everybody. Call it luck of time, call it ‘I don’t like it’ or demanding lifestyle, well is not feasible for everybody.

So what can you to get your waistline back in control which does not involve exercise? How can you lose belly fat without spending endless hours in the gym? Read on to find out.

1. Diet

No 1 after exercise is diet. If you are putting on weight it usually indicates that you have eaten one too many. Even if you follow a healthy diet, overconsumption of calories will lead to putting on weight. If you lose weight you will lose belly fat and it usually tends to be the first to go.

Always ensure that any weight gain or increased belly fat is not due to any medical/health reasons. In addition always consult a medical professional before making changes to your diet.

Which is the best diet to lose belly fat? The one diet which suits your individual needs, it is healthy and balanced. Usually diets based on moderate macronutrient intake (moderate protein, fat and carbs) are the best recommended. Personally I am a supporter of Mediterranean style diets, as they tend to provide a variety of nutrients, they can be rich in essential fats (such as omega fats) and research indicates that such diets can be beneficial to health.

2. Cut down on sugars

If you are following a healthy balanced diet for weight loss you are most probably on the way of low sugars. Why cutting down sugars is important? Apart from the calorific value they usually carry, which is quite high, sugars can lead to negative health effects.

Belly fat has been linked with increasing the risk of developing conditions such as insulin resistance, metabolic syndrome and diabetes. On the other hand such conditions can lead to increased belly fat. By decreasing sugar intake you can aid in improving conditions such as insulin resistance which in turn can aid in losing belly fat. It is a matter which is a little bit interrelated and slightly more complicated but is beyond the scope of this article to analyse it in detail.

Be aware that sugar is not just the white or brown powder you add to your coffee. Pastries, pasta, bread etc. are all sugars, or as most commonly referred to, simple carbohydrates.

3.  Cut down on foods which make you bloated

If your tummy refuses to fit in the jeans, it may not just be because you have put on weight but could be due to bloating. In general sugars and simple carbohydrates such as white bread, pasta, pastries etc are all guilty of making you bloat which is one more reason to cut down on them. Some nutritionist / dieticians support the theory that complex carbohydrates tend to be better as they are broken down slower (to put it in simple words). However, if your diet is mainly based on carbohydrates, you may benefit from cutting down on them either way.

In addition, consuming too much fibre, grains and legumes can have the same effect. Fibre can have health benefits and is always recommended to be included in everyday diet. However, consumption of large amounts of fibre can lead to gastrointestinal complaints and bloating. The magic word I like to usually use is ‘in moderation’. Fibre is found in vegetables and some fruits as well as grains. Consuming a combination of all foods without going overboard with one or the other should be enough to provide substantial amounts of the nutrients you need and keep any complaints at bay.

If you do suffer from increased bloating and regular gastrointestinal complaints it is always recommended to consult a medical professional. Conditions such as Irritable Bowel Syndrome (IBS), and food intolerances, could be the cause. The appropriate medical professional should be able to advise you on diet and treatments.

4. Cut down on stress and stay happy

Ok I agree that this is easier said than done. I must say that I find nothing more irritable than being stressed and people telling me to relax. However, according to research both stress and depression could have a role to play in the expanding waistlines.

Studies indicate that stress hormones increase appetite for sweet and high calorie foods as well as increasing capacity to store any excess calories. In other words not only it makes you want to eat fatty foods it helps in turning it into fat. Moreover, stress hormones combined with increased levels of insulin are indicated to increase abdominal fat.

With depression the processes may be a little bit more complicated. However, studies similarly show that there is a link between depression and increase in abdominal fat.

Avoiding every stressful situation we all know can be mission impossible especially if you juggling work, family, kids, global recession, hurricanes, and everyday life. Why not try distressing with having some ‘me’ time and maybe have a nice bath or book a massage. If that is hard to do, you can have a glass of wine or practice some breathing techniques which aim to alleviate stress. Alternatively you can go for a walk in fresh air or do some therapeutic journalism.

5. Improve your posture.

Do you remember when your mum used to tell you night and day to stand straight, stop slouching and keep your shoulders back? I do sometimes wonder if anybody did actually did listen to all that… Well slouching will not make you put on weight on your belly as such and if you do stand straight will not make you lose weight as such either. What it will do is actually improve the look of your belly and will help to condition your muscles a bit. Slouching can make your belly look bigger than it is along with all the not good effects on your back, chest etc.

Why not try it and you may see that you may have stopped some of those aches and pains on your back.

6. Liposuction

I will include it but in general I would not recommend any surgical procedures for the purpose of weight loss. Liposuction can be found with a number of different names and can be done with a number of different techniques. In its essence it is the removal of fat deposits from specific areas of the body via a surgical procedure. Depending on the area and/or the amount of fat to be removed the procedure can be performed under general or local anaesthetic.

As with every surgical procedure it carries dangers and it should not be taken lightly. Infections, blood clots, severe bruising and deformations are some of the complications that can take place. The more fat is removed and the less experienced the surgeon is, the more dangers the procedure can carry.

Moreover, unless you remove what makes the fat to be stored it will be back. Is it your diet, your lifestyle, stress lack of physical activity what expands your dress size? Well if it stays the same it will only have the same effect.

7. Tummy tuck

As with liposuction it is a surgical procedure and it carries a number of dangers. Although it is a way to trim your tummy without exercise, I would not recommend it.

Tummy tuck (or abdominoplasty) usually includes carrying out liposuction to remove the excess fat and also removing sections of the skin. As with any major surgery it can put increased strain in the body and it can have fatal results. It can also carry risks of infection, blood clots, scarring and deformations.

In some cases tummy tuck may be necessary or beneficial such as after major weight loss. It is often the case that the skin has lost its elasticity and there are folds of skin left on the body. Apart from beauty purposes the skin folds may be removed for health reasons as well.

Always consult the appropriate medical professional before making any changes to your diet and especially if considering any surgical conditions. In which case do make sure that it is your last option and the benefits do outweigh the risks.

Causes of belly fat and health dangers

Overeating

A simple and straight forward reason for belly fat is just too much food. People consume more calories than they burn and the rest is stored as fat. Over a long period of time they put on weight and become overweight and obese. There are factors such as gender, body type and genetics which will affect the tendency of the body of storing more fat in some parts than others. However, when passing the stage of carrying a few extra pounds, (in general) fat will be stored everywhere. There are no catches here, only the well-known old fashion “too much food too little exercise”.

Solution Bubble

For the old fashion cause there is an old fashion solution. Healthier diet, decrease calorie intake and increase exercise/activity.

Hormones and gender differences

Hormonal imbalances, conditions such as polycystic ovary syndrome (PCOS) and menopause can influence weight gain and also the area in which the body will store fat. For example women during and after menopause tend to store fat in the abdominal area easier. This is mainly due to the hormone changes women undergo during menopause, such as the decrease in estrogens. It must be noted that hormonal imbalances are not exclusive to women, and men can be affected as well.You may have heard the ‘men are from Mars and women are from Venus’ saying. Well is not just an excuse to blame fat distribution on sex differences. Men and women do have differences in the ‘sex’ (steroid) hormones. In simplified terms women have higher levels of oestrogens and progesterone hormones and men have higher levels of androgens such as progesterone hormones. These differences translate into women having the tendency to store more fat around the hip area and men in the abdominal (belly) area.

Solution bubble

Being a man or a woman will not make you put on weight. Excess calorie intake and lack of exercise will (unless you do have hormonal imbalances and/or health conditions).

If you do suffer from any conditions which affect your hormones consult your doctor who can give you options for treatment. In addition, the doctor can advise you for condition specific diets.

Environmental pollutants and estrogens

It has long been established by science that environmental pollutants/chemicals can have disruptive effects in the body’s processes. In the past decade much attention has been given in the effects specific chemicals have in human metabolism and more specific in influencing weight gain and obesity. The ‘Obesogen Theory’ supports that exposure to chemicals which can disrupt the endocrine system (hormonal, metabolic etc), especially during development, can program the development of obesity and other

Solution bubble

Ok so you can’t move to Mars for a pollutant free environment… However, you most definitely you can avoid using to many plastics, or remove food from plastic packaging before placing in the microwave.

In addition, avoid too many soy products and drinking too much beer.

One such chemical believed to influence weight gain and belly fat is the environmental estrogens. In the body estrogen is a ‘sex’ hormone. In very simple words the environmental chemicals tend to mimic the effects of the hormone when in the body. Studies have shown that there is a strong link between consumption of environmental estrogens and weight gain, with more specific increasing fat storage in the abdominal (belly) area. Men seem to be more affected than women. Environmental estrogens can be found in plastics (food containers, bottles etc and can pass in food) and also in some foods such soy products (i.e. phytoestrogens in foods such as tofu, soy milk etc).conditions such as type 2 diabetes. Although, the exact mechanisms of how this happens are not fully understood, it is however accepted that environmental chemicals do influence how and in which areas people gain weight.

Alcohol

There are a number of theories related to alcohol and belly fat. One of the theories relates to the estrogen content of drinks such as beer (see above). Another theory suggests that alcohol influences liver metabolism which leads to storing fat in the abdominal area (belly). However, the exact mechanisms are not fully understood and some research evidence is not as strong.

A more simplified connection is that alcohol does contain high amount of calories. Well a few drinks can accumulate a few extra calories which add up to putting on weight. In addition, it is suggested that alcohol increases appetite and food intake. A few drinks coupled with a calorific takeaway the result: belly fat.

Diseases and conditions

There are certain diseases and conditions which affect metabolism. An example is AIDS; the disease has been correlated with dysregulation of lipid metabolism and increased abdominal fat. With any health complaints, conditions/ diseases a medical professional should be consulted about such issues.

Medication

Another factor which can lead to increased belly fat is medication. There are numerous drugs which can affect metabolism and weight gain. One such example is antidepressants and antipsychotic drugs. Abdominal weight gain could be one of the adverse effects of taking a specific medicine and it may not affect everyone.

Dangers of belly fat

Dangers of belly fat are mainly associated with visceral fat; the kind which is stored deep in the abdominal cavity and in the organs. Visceral fat is considered to be metabolically active and an endocrine organ which means that it produces hormones which are involved in energy metabolism and appetite regulation.

The visceral kind of belly fat has been associated with a number of conditions and diseases. Some examples are increased risk for ’metabolic syndrome’ insulin resistance and type 2 diabetes. The list goes on and on and can include increased risk for cardiovascular disease, liver disease, inflammation, cholesterol, dyslipidemia, and so on, and in general with the metabolic complications of obesity.

It must be noted that you don’t need to be obese to have a high risk of developing any of the above conditions/diseases. Being relatively slim but with a belly can still have the same effect. In additions, visceral fat is the one which you can’t see, and is easy to ignore.

What can you do? Well what about the old classic solution. A healthy diet coupled with increasing physical activity?

Always consult a medical professional if you have any health complaints or concerns and/or before you change your diet or exercise

Best way to lose belly fat for men

What is really the best way to lose belly fat for men and is it different from what women should do? Until now most of the tips we explained in our web site outline how women can lose belly fat. This is because women have more reasons than men to get rid of the belly; may it be aesthetics, self-confidence or just the mere fact that stomach fat is not a woman’s thing but mainly a men’s ‘privilege’. This of course does not mean that men should not care about their appearance and even more about the bulging belly. In this article we are going to examine which is the best way to lose belly fat for men in a natural and healthy way.

Belly fat for men is dangerous

The most important reason why men should care about their belly size is because it is dangerous. It is a signal that something is wrong with your body’s chemistry and a warning to take immediate action. The presence of excess abdominal fat may lead to cardiovascular diseases, liver problems and malfunction of a number of body organs. The situation gets worse as you grow older since you can expect to have problems with your joints, knees and back. You may be joking with your friends about ‘your full of beer’ belly but belly fat is classified as the most dangerous form of obesity and should be eliminated.

Best method to trim your belly

Now that you are convinced that belly fat is not only good for your image but it is also dangerous let’s see what you can do.

First you should understand how the belly fat is formed. For sure it does not happen overnight and it is not the outcome of last night’s beer. It is the result of sedentary lifestyle and bad diet. Men that have stomach fat are those that do not exercise, those that perform light activity jobs (clerical jobs, drivers) and those that drink huge amounts of soft drinks, alcoholic drinks and fatty food. Unfortunately the majority of men fall into this category and that’s why according to research men have higher percentage of belly fat than women.

So, it is clear now that the process to lose your belly fat will take time and will require you to change some of your existing habits. The truth is that you need to do 2 major things: change your diet and introduce exercise and physical activity into your daily routine.

Diet that can help you lose belly fat

Many people are afraid to hear the word ‘diet’. They have the misconception that by dieting you are not allowed to eat the things you want and you will end up having a miserable life. This is far from truth. By dieting to lose belly fat we simply mean following a balanced diet without exaggerations. You need to minimize the consumption of fatty foods from your diet and replace them with more natural foods. For example fried potatoes, burgers, sausages, sugar soft drinks, full fat dairy products and alcoholic drinks should be taken in moderation. You are not expected to completely eliminate those from your diet from the first day but you need to start consuming less of these foods and more fruits, vegetables, fish, water and low fat products. Your goal is to gradually create a balance on your food items so that you eat 40% carbohydrates, 40% protein and 30% fat. It is not that difficult to follow this diet pattern especially when your health is at risk. It is a matter of habit and once you get used to this healthier lifestyle you will enjoy it more and do it without difficulties.

Diet alone does not help neither do crunches

Everybody knows that besides adopting a balanced diet you also need to start exercising. What many people do not understand is that crunches or abs do not help you in losing belly fat. When we say exercise, we do not mean start making crunches and abs; these do not provide any assistance at this stage. What you have to do is get up and away from the couch and start moving. This is the first step. Once you become more physically active the next step is to start doing some form of cardio exercise or sport. There are many ways to get the results you want and enjoy it at the same time. You can start cycling with friends or simply walking, running, playing basketball, football, tennis or any sport/activity you enjoy. Once you wake up your muscles and start melting the belly fat you can go to a gym or visit a professional trainer to develop a program especially for your own needs and requirements. It is not suggested to do that from day 1 because you will get bored and probably quit. The best way is to first get physically active with things you like doing and then second to get more serious by going to a gym or joining fitness program. As mentioned above crunches and abs cannot help you lose belly fat, they can help you form a six pack after you have lost the excess stomach fat using cardio exercise and possibly resistance training exercises. (see also: best exercises to lose belly fat)

To sum up, men have belly fats because of their lifestyle and their unhealthy eating habits. Belly fat is dangerous for your health and if you have belly fat you need to take it seriously and take action. The best way to lose belly fat for men is by adopting a balanced diet and by becoming physically active either by doing sports or exercise. Either way the key for success is consistency and loyalty. Whatever you choose to do, do it consistently for a number of weeks and months until you get the results you want and do not just quit from the first weeks.

Belly fat truth and myths

One common concern among dieters is the fat accumulated around the belly, waist and bum. With the summer approaching and the bikinis coming out a lot of people ask how to lose that extra bit accumulated through the hibernating winter time. It is obvious that the weight loss world has hundreds of solutions for you to tackle the belly fat issue. In this article I have collected some truths and myths that are going around to help you on your flat tummy quest.

Belly Fat Myths and truths explained

1. There are specific foods that burn belly fat.

There is no or very little scientific evidence to show that there is a specific food or supplement which will cause weight loss in general let alone in specific areas. To my knowledge research supports that green tea and dietary calcium (through foods not supplemented) can help in increasing weight loss. For everything else there may be some theories, very little, poor or no evidence at all that they increase weight loss. For those supplements which could increase weight loss but are deemed unsafe I will put them in the same category.

If you lose weight, you will lose weight from the belly area as well as others. There is no need to spend your money just yet with the promise or guarantee of belly specific fat loss. Just follow an appropriate weight loss diet. See also best foods for losing belly fat

2. Fibre is the savvier of the overweight world and you must eat loads of it. Oh yes, it also burns belly fat.

Fibre is recommended in almost every weight loss diet, tip, and article. If you believe everything you read then fibre will save the world, is a magic substance, it will take the dog for a walk and clean the house for you while it makes you thinner!

Well undoubtedly fibre has health benefits like helping to lower cholesterol. It is recommended to include fibre in your diet, especially the one found in vegetables and fruit. However, large amounts of fibre consumption, especially the one which derives from all-bran and cereal, can lead to gastrointestinal complaints and irritation.

3. Women tend to store belly fat easier especially during or after menopause.

Well that may not be quite as true. In fact studies suggest that men tend to store fat more in the abdominal area and women in the areas around the hips and bottom. A theory for this is related to the sex hormones and the differences of them between men and women which lead to differences in fat storage. However, sometimes body type and build can affect where someone may have the tendency to store fat easier. Body shape does not mean that you will be stuck with fat in your tummy however.

It is true that during or after menopause hormones undergo through a lot of changes which do affect where fat is stored. Decrease of some hormones such as oestrogen and increase of others such as cortisol, can favour deposition of fat in the upper body and around the waist instead of the hips and thighs.   See also: How to lose belly fat for women

5. It is very difficult to burn belly fat.

As mentioned earlier when losing weight you will lose from the belly area as well. Some studies actually suggest that is easier to lose fat from the belly than other locations. Fat in simple terms can be divided into subcutaneous and visceral. Subcutaneous fat is the one stored in the surface underneath the skin and is usually found in the lower body.   Visceral fat is usually stored in the deep abdominal cavity and the organs. Belly fat which is subcutaneous (Usually the one you can pinch) is the one which can be harder to lose.

Sometimes it could be loose skin or unconditioned abdominal muscles which may give the impression of having a ‘tummy’. Also bloating can have the same effect.

Studies do indicate that a healthy balanced diet such as cutting down on refined carbs and sugars and increasing protein intake, should be sufficient for belly fat loss.

6. Belly fat is more dangerous than other fat for your health.

Well always think how much excess fat do you have? If you are within a healthy weight range and you just have a bit of a superficial tummy, no it will not kill you. In simple terms subcutaneous abdominal fat is not as harmful as visceral fat. Storing measurably a lot of excess belly fat is considered to increase health risks. Scientists suggest that a large waist can increase the risk of development of type II diabetes even if BMI is within healthy range. Therefore, it is recommended that waist circumference measurements are taken in combination to BMI. Waist circumference and health risk will be dependent in a number of factors such as ethnic background.

Body fat (especially visceral fat) is considered to produce hormones and in general to be a biologically active tissue. Excess fat (especially visceral fat) can influence cells response to insulin, appetite regulation, and inflammation; and can lead to cardiovascular disease, insulin resistance and type II diabetes, amongst others.

7. Crunches will not help you burn belly fat and are dangerous.

There is no evidence that spot training will burn fat from a specific area. So no if you do 100 crunches does not result in burning all the belly fat and only the belly fat. However, any exercise can help in conditioning the muscles and if performed correctly it is not dangerous. Adding a set of crunches, which are performed correctly, will not result in miracles but also it will not kill you. It is needless to say that you don’t need to invest your money in a super crunch buster machine either. If you have a ‘bit of a tummy’, exercises which tone the abdominal muscles such as Pilates, can give the flat tummy effect by conditioning the muscles and holding things better in place.

If you have any musculoskeletal complaints which crunches could make worst it is obvious to say, avoid them.

A full body work out which incorporates both resistance and aerobic exercise for the average person is the best choice. This way you do get to condition most muscles and systems around your body. Increasing your muscle mass will help in increasing your metabolic rate and therefore increase the calories you burn. Always consult a fitness professional when taking on exercise. A fitness professional can assess you physical and fitness condition and devise a program which will correspond to your individual needs. Also can show you the correct techniques for performing exercises and avoid potential injuries.  See also Exercises to lose belly fat

Fastest way to lose belly fat

Searching for the fastest way to lose belly fat is very common. People are always looking for the fastest ways to do things and fitness is not an exception to this rule. The bad news is that there are no short-cuts when it comes to losing belly fat. Reducing your stomach size is a big challenge and you have to work hard and for a long time to see some real results. The good news however, is not impossible. Many people have managed to lose their belly fat and get a flat stomach or even a six pack. The best and fastest way to lose your belly fat is no other than exercise. Dieting is a major player in the whole process as well but you need to exercise regularly in order to remove fat from your body. Let’s see what you can do to speed up the process.

Fat burning exercises for the belly – the basics

First you need to understand that there are no specific exercises you can do to target fat residing in the belly. What you should do instead is fat burning exercises that will help you get rid of overall body fat. By losing fat from different parts of the body you will gradually open the way to reduce fat from the stomach as well. Generally there are two types of exercises you can do to accelerate the fat burning process and these are no other than cardio and strength training exercises. Once you eliminate the fat tissues from the belly muscles you can work your abdominal muscles and build a firm belly and why not a six pack as we said above. When you get to this stage you can also read about the best exercise to lose belly fat which explains with animated illustrations which are the best exercises for toning the belly muscles.

Continuing on our question, which is the fastest way to lose belly fat, it is important to note that to lose fat you need to achieve two things with your exercise and diet:

1. You need to burn more calories than you consume so as to lose weight and fat
2. You need to push your body to the limits, increase your heart beat rate and boost the fat burning process.

For the first part you can work more on your diet and be selective on the foods you consume. There are foods that carry less fat than others and there are even foods that can help you burn fat as you eat them (negative calorie foods). To get a complete list of these foods you can also read best foods for losing belly fat. This part alone however will not help you achieve fast results. To get rapid results you need to work on the second part.

Fastest way to lose fat

Burning calories can be achieved through exercise and physical activity. The more intense are the exercises the more calories you burn. This is the key in losing belly fat fast. You need to accelerate the fat burning process through cardio and strength training exercises. With cardio exercises you can burn calories and combining that with strength training exercises you can build more muscles which in turn will help you burn more fat. It is not very easy to do especially if you are a beginner in fitness.

This routine implies that you do cardio for 15 minutes, and then do strength training exercises (for example weight lifting) for 15 minutes and then cardio for another 15 minutes. What is important is to minimize your breaks and try to push yourself to the limits by accelerating your heart beat rate. When weight lifting, aim for more repetitions with less weight than fewer repetitions with more weight. Your goal is to wake up your muscles and boost your metabolism. Needless to say again that before doing any vigorous activities you need to consult your doctor to ensure that your body can cope with high intensity exercises.

So, the fastest way to lose belly fat is by following a low-fat diet and by doing cardio exercises combined with high intensity strength training exercises.

Lose belly fat and get 6 pack abs

If you can manage to lose belly fat and get 6 pack abs then you must feel proud because this is one of the most challenging tasks in fitness. The question is how can someone replace belly fat with a set of stunning abs? Just like solving a problem you will need a good plan, knowledge about the subject, patience and hard work. But unlike mathematical problems, the solution is quite simple but most of us don’t really see it. A lot of people who aspire to have six pack abs just go on and work on their abdomens doing thousands of crunches not knowing that the abdominal workout is just one part of the equation, and focusing on it alone is like studying one chapter instead of the whole book. This is why a lot of people fail. But this shouldn’t be the case. You can definitely get a beautiful set of six pack abs just by learning the equation! Let’s examine below 4 of the most important steps in losing belly fat and getting a 6 pack.

1. Healthy balanced diet

Diet is a very important factor in weight loss, it is crucial when you want to lose belly fat and it is also critical when you want to build a six pack. But dieting alone does not do the trick. A diet can help you burn the fat from the belly – a step necessary to reveal the muscles ‘hidden’ behind the fat tissues but you will need exercise to work the muscles. Nevertheless, the best diet to follow is a balanced diet which is low in calories, high in nutrients without completely restricting any food group.  A balanced diet promotes healthy eating and living and the primary components are natural and organic food items.

In simple terms, following a balanced diet means giving preference to fruits and vegetables, whole grain, fish meat, seafood and avoiding the over consumption of fats, sugars and high calories items. You can also read our previous post on fat friendly foods.

2. Get rid of bad habits

Bad habits like drinking too much alcohol, eating too much fast food products, and being stagnant all the time are factors that do not help you lose fat or getting a six pack. You will have to minimize the occurrence of these habits and form a mindset to really counter these temptations. For example, when ordering fast food you always have the choice to go for small size meals rather than your regular or large meals, which may ruin your diet. You will have to discover and learn effective ways on how to handle such scenarios, and remember that no best advice can ever tell you to do things unless you decide yourself.  You will always be the last judge.

3. Abdominal workout

Actually in obtaining six pack abs, you don’t just focus on the abdominal workout. You will have to add cardio or aerobic exercises to help maintain a set of slim and flat abs. Cardio exercises are very effective in losing fat and strength training exercises can help you build muscles and generate long lasting results. It is advisable to maintain an hour or at least 40 minutes of cardio daily, especially when you are serious about forming six pack abs. You will have to do double effort on your cardio, if you are unable to get rid of your bad habits or if you still have issues with your belly fats. Do this 5 to 6 times a week, but it is safe to do daily as well.

Abdominal workout can either be done at home or at the gym. It is advisable to learn the different variations of abdominal exercises before doing them alone. You should focus on quality over quantity, once you perform quality repetitions that will be the right time to increase them. You can do abdominal workout for about 3 to 4 times a week, provided that the day’s interval are rest days. Crunches and other variations of abdominal exercises must target all muscle groups and not just the belly. See also: exercises to lose belly fat

4. Hard work discipline

Hard work and discipline are the last but still two of the most important factors needed for you complete the equation. You won’t actually get anywhere without hard work and discipline. Some people fail just by having a plan and later on forget to really implement it. That is why hard work and discipline works in tandem to help you reach your six pack goals.

To sum up, if you are willing to follow a healthy diet, get rid of your bad habits, workout hard and be committed to your goals for a long time then it is almost certain that after a couple of months you will be very proud of yourself because you have not only managed to get rid of belly fat but also form those ripped abs you always wanted.

Best foods for losing belly fat

You probably have a mix of thoughts crossing your minds when we talk about food, especially when you are aspiring to lose belly fat. However not all foods are bad, and not all will lead to gaining belly fat. There are some food items that even help you burn fat and manage your weight. These food items should be evenly distributed across your diet. Instead of worrying what not to eat, why not think of what foods  you can eat. Lets look at those listed below.

Whole grains

Whole grains are very rich in fiber and they contain a very few calories. Found mostly in cereals, breads and rice they can be a good source of your carbohydrates. Eating whole grain can help you counter starvation and assist you in refraining from overeating. Choose 100% whole grain on your cereals and bread to get the most of it.

Oatmeal

It is a cereal that you can eat anytime of the day. Some people use oatmeal to promote good bowel movement. Also, eating oatmeal every day helps you eliminate fat and other toxins in the digestive tract. This is because oats, once taken in, absorb water from the body, and with that, the different fats and toxins are also added in. They are then finally excreted in as a stool. This means you can easily lose weight with oatmeal. It is a good choice to add oats to your diet instead of cutting the carbohydrate source of your meals.

Almonds and nuts

If you want a healthy snack that helps you decrease your belly fat, then almonds and nuts are the best choice for you. They are a good protein source that contain few calories. The fat content is low and you can safely eat a substantial amount and not worry too much of about gaining weight.

Olive oil

It is a notorious source of fat. Yes fat! We need fat as it offers nutrients to our body.  What olive oil has to offer is a different kind of fat, and that is the positive fat which contains low cholesterol. This is a preferable choice to having oils that contain saturated fats. You can use olive oil as salad dressing instead of your usual dressing which contains a lot of fat.

Berries

Berries are rich in fiber and they can be a good snack for you as well. Try to avoid processed berries that are in jams or cans of preserved fruits. They increase your calories and like all processed or preserved foods, always contain a higher calorie content due to the added preservatives and artificial flavorings.

Eggs

They are a good and healthy source of protein. Eggs contain a decent amount of fat with lesser cholesterol, which is the yolk (the yellow part), whilst the albumen (the white part) is the part rich in protein.  Studies have shown that they help to reduce belly fats, and are much better than your usual bagels. Eggs are also advisable if you are forming muscles or developing body parts.

Beans and legumes

Beans and legumes can be added to your favorite meals such as burritos. Plain black pinto beans help you decrease saturated fat level in the body. This is due to the fact that beans and legumes are rich in vitamin b12, said to help in metabolizing fat.

Lean meats and fish

If you want  a good protein source which contains less fat and calories, then fish meat is the best choice. You can still eat your favorite pork and beef as long as you go for lean meat, so cut out  the fat on those meats. By the way, fish meat, such as that from salmon contains omega-3, benefits the heart.

Green vegetables

This is undoubtedly one of the “must have” foods. Green veggies are rich in almost everything: nutrients, minerals, vitamins, fiber – you name it. A daily serving of 5 or more would be ideal. You will decrease your belly fats as they burn more calories than those they offer. See also Vegetables that burn belly fat

Dairy product

Calcium helps break down fat, and some research show that it also prevents its formation. Of course you should choose low fat dairy products and have them once a day. Drink milk daily.

Teas

Studies have shown that teas, maybe cold or iced, are better than standard beverages and drinks. Tea is a more natural drink and some teas such as  green tea promote increased metabolism. It is said to be better than coffee in terms of promoting weight loss and  is definitely better than carbonated sodas.

With all the above you can now enjoy a good food choice. All of these are simple ways to eat well.  When you eat well you won’t be afraid of gaining  weight as you are in control.  A sensible diet is a skill that is developed and practiced, and knowing what is good and bad for you is a great start in helping you practice your smart diet skills. Enjoy your belly fat losing diet, and don’t forget to continue with your regular exercise and workout plans. Good luck!

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