You needn’t exercise a world full of self-control while on any proven diet plan – just add some complex carbohydrates such as brown rice, bulgur wheat, couscous, dark bread and cereal fiber to your diet. By adding whole grains to your daily diet, you automatically reduce your intake of other food types because whole grains are filled with fiber that give you a feeling of satiation and are more difficult to digest. This means you feel full for longer and eventually eat less.
2. Cut Out The Sugar
If you fight belly fat, you’re on the road to health. If you want to reduce belly fat, stock up on vegetables, proteins, whole grains instead of snacking on processed foods.
You can help yourself reduce your tummy fat by adding cinnamon powder on your coffee or tea and watch it stabilize your blood sugar levels. It also retards the rate of food leaving the stomach, thus giving you a satiated feeling for much longer.
3. Sleep Well
Researchers have proved that those who sleep for just 6 hours a night gain 2 kg more than those who sleep for about 8 hours. If you’re a light sleeper, you run the risk of developing obesity to the tune of 27% more than normal sleepers.
These results bear out the science behind them; it has been found that while rest normalizes hunger hormones gherlin and leptin, a lack of sleep stimulates appetite and suppresses the feeling of fullness in the stomach.
It has also been found that women who sleep and wake at the same time each day do not have as much extra belly fat as others. However, in cases when your internal body clock goes for a toss due to bad sleeping habits, your body begins to secrete cortisol and other hormones that trigger fat storage. So, start sleeping well and don’t sacrifice it for anything in the world.
4. Drink Plenty Of Water
Sure, you can achieve a lot of weight loss by drinking a lot of water. In fact, if you drink two cups of water before a meal, you can lose about 7 kg in 12 weeks. You can also lose weight by opting to drink water rather than sugary drinks. Instead of drinking two cans of cola each day, drink plain water and save yourself 270 calories daily.
You should also drink to keep hydrated as this prevents you from overeating. When you feel thirsty, don’t reach for a snack but for water. By drinking water adequately, you keep your internal organs in good working order. Water also aids in flushing out toxins and transports food to the different parts of the body.
5. Up Your Dairy Food Intake
You can get rid of that roll of stomach fat by eating yogurt and cheese, and drinking milk. According to a study, if you eat three cups of yogurt a day for 12 weeks, you can lose more weight than one would on calcium pills and reduced calories. Fat cells manufacture their own cortisol which stimulates the development of more stomach fat, but yogurt hinders this development. These dairy foods also contain linoleic acid which gets rid of belly fat.