You need vegetables and protein at each meal. Veggies help make you feel full and satisfied and can prevent the munchies. Protein is a great fat burning food as it takes more energy to digest. This means you are burning more calories to process the food. Include fruits and low fat or fat free dairy products. Include the healthy fats like Omega-3 fatty acids from foods like tuna and salmon. Minimize or eliminate the trans fats. For your breads, pastas and cereals choose whole grain selections. Whole grain offers lots of nutrients and dietary fiber. It is okay to treat yourself once in awhile to the "wrong" foods, but you should reduce the amount of really high sugar and high fatty foods like cakes, cookies and potato chips.
Get a Good Nights Sleep
You are probably asking "how can sleep help you lose belly fat?" Well your body needs to recoup from the previous day’s activities and sleep is when this happens. With proper sleep you will awaken refreshed and energized. This means you can exercise harder and more efficient. You are also sharper and more alert, meaning you can make better food choices.
Getting the proper sleep also helps regulate insulin levels which helps maintain blood glucose levels. Studies show that the lack of sleep can negatively impact your insulin production. Excess insulin in your system leads to increased fat production and unfortunately, this excess fat tends to settle in the stomach leading to belly fat. So be sure to get sleep and wake up well rested so that you can focus on burning fat and flattening your stomach.
Although you cannot reduce stress 100% you want to minimize the amount of stress in your life. When a person is stressed the body releases cortisol which is known as the stress hormone. When cortisol is released this causes increased appetite and fat production. And again, this excess fat generally ends up as belly fat. Additionally, stress is one of the major emotions that cause people to overeat or eat the wrong foods. Emotional eating often keeps people from losing weight as they revert to food when feeling a certain emotion.
Experts state that exercise is one of the best ways to relieve stress. So by exercising you are not only burning fat and calories, you are reducing your stress. Other ways to reduce stress include relaxation therapy, reading a good book or doing breathing exercises. Try doing simple breathing exercises 3 times a day for about 5 minutes. The slow deep breaths help to relax the body and clear your mind. It also oxygenates your body and fat needs oxygen to burn. So you are not only relieving stress you are helping to lose belly fat.
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