- Posted September 27, 2013 by
Slim Down your Tummy
Excessive abdominal fat has been linked to cardiovascular disease, type 2 diabetes, gallbladder issues, colorectal cancer and breast cancer. The need to maintain a healthy lifestyle is clear, but establishing a regimen that works within your schedule can be difficult. You can lose belly fat if you remember 3 key components: diet, exercise, and lifestyle.
Avoid refined sugar. White bread, cake, cookies, ice cream and candy all contain high levels of "bad" carbohydrates and refined sugar. Your body has trouble converting these carbs and refined sugar to energy and instead resulting in fat. Focus on foods with "good" carbs and no refined sugar such as whole wheat pasta, oatmeal, apples, bananas, broccoli and yams.
Stop eating at least 2 hours before bedtime. If you feel the urge for a late night snack, limit yourself to 150 calories and avoid carbs. A small snack will be easier to burn off while you sleep.
Add monounsaturated fatty acids to your diet. According to the Diabetes Care Journal, diets including these healthy fats can prevent belly weight gain. Olive oil, flaxseed, nuts, seeds, olives, sunflower, safflower and canola oils are all rich.
Eat five to six small meals a day. This will boost your metabolism and fuel your body's fat burning ability.
Consume 3 to 5 servings of fruits and vegetables every day. This will help keep your intestines clean and as a result eliminate bloating.
Eat more dark chocolate. In addition to a variety of beneficial vitamins and minerals, dark chocolate also contains cocoa, which is proven to reduce the risk of blood clots. Dark chocolate also gives you more energy by increasing serotonin and endorphin levels.
Begin a cardiovascular exercise regimen to burn stomach fat. Running, walking, bike riding and other forms of aerobic exercise will help increase your heart rate and burn fat. The Harvard Medical School Health Guide suggests 30 minutes of moderate to intense physical activity 5 times a week.
Include weight training or resistance training in your routine. If you increase your muscle mass, it will cause your body to burn more energy, even when you are idle.