Top Proven Ways To Burn Belly Fat
By Samantha Eaton
One of the most problematic areas for losing weight is the belly. Many people struggle with this same goal and spend hours at the gym doing crunches, but they all seem to be missing out on one important aspect: proper nutrition.
While it would be great to be able to tell your body, “please drop the weight around my waist!” – unfortunately, it doesn’t work that way. There is no such thing as target fat loss from specific places. But with that said, where you lose weight does depend on where you are storing fat, so if you have extra weight on your belly to begin with, you’ll likely succeed by following these tips!
1. Morning Lemon Juice
Drinking lemon juice in warm water first thing in the morning is extremely cleansing for your liver. This is important to do because a stressed liver cannot metabolize fat effectively and when this happens, it generally gets deposited around the waistline. Lemon water increases enzymes that detoxify the liver so it can carry out its fat-burning functions effectively for you.
Mix the juice from ½ a lemon in 8oz of warm water. Drink as early in the morning as you can, before eating or drinking anything else.
2. Plenty Of Fruits And Vegetables
Vegetables can help to shrink belly fat and promote weight loss in so many great ways! One of the greatest benefits of vegetables is that they provide you with a big volume with few calories, so you can eat lots of them and feel full and satisfied without taking in additional calories. They’re also rich in many antioxidants, vitamins, minerals and phytochemicals, some of which help increase your body’s ability to burn fat. Limit starchy veggies though (like potatoes).
3. Eat A Healthy Breakfast
Starting your day with a healthy, balanced breakfast is one of the best things you can do when trying to burn fat. You’ll kick start your metabolism, allowing you to burn more calories throughout the day. It will also keep you fuller for longer, reducing your tendency to snack often leading to a higher calorie intake overall). Be sure to include healthy fats (like coconut oil or avocado) and protein (like eggs, quality meats or raw nuts) and complex, slow absorbing carbs (like bananas or sweet potatoes). A smoothie is a great option!
4. Spice It Up
Incorporating spices into your everyday cooking can have a very positive effect on your health. Spices such as cinnamon, ginger and black pepper are some of the healthiest ingredients that are worth trying. If you implement spices into your daily menu, it will improve your body’s insulin resistance and regulate your blood sugar levels – leading to less overall fat storage.
5. Avoid Sugar And Processed Foods
Most processed foods are full of simple carbs. These carbs turn to sugar in your body immediately after you eat them. Sugar is one of the biggest culprits for the creation of abdominal (and thigh cellulite) fat.
Even if you are carefully monitoring your portion sizes, your weight loss can be significantly impaired by a continued consumption of processed foods and sugar. When you eat sugar, your insulin levels rise to control your blood sugar level. Insulin is you #1 fat storage hormone. Most processed foods also have a high salt content, which leads to water retention and causes bloating. Just go for fresh foods instead of pre-packaged or frozen whenever possible!
6. Eat Healthy Fats
Many dieters believe that they need to avoid fat like the plague when trying to lose weight (I was one of them!). BUT, eating a certain amount of healthy fat is essential for a balanced diet and can actually aid weight loss. Studies show a diet with a higher ratio of monounsaturated fats (MUFAs like avocados, nuts and seeds) can prevent the accumulation of belly fat. 25-30% of your daily calorie intake should come from such healthy fats. Trans fats result in MORE fat being deposited in the belly, so avoid those.
7. Stay Hydrated
Water is the best and most available drink on the planet that can help you dispose of those extra fats stuck to your body. The metabolism also improves by drinking water and it is good for your skin, your energy levels and your overall health condition. Aim to consume half of your body weight in ounces of water per day, with an extra glass for each caffeinated beverage you drink.
8. Get Enough Fiber In Your Diet
Fiber-rich foods are an essential component of any healthy diet. These foods help to normalize bowel movements, which minimizes bloating and blockages. They also help you to stay fuller longer and many require additional chewing time, preventing overeating. Try to incorporate a wide range of high-fiber foods into your diet, to get the benefits of both soluble (like peas, carrots, apples, citrus fruits) and insoluble fibers (like beans, nuts and green vegetables). Soluble fiber, for example, helps lower insulin levels, which can speed up the burning of visceral belly fat.
Samantha Eaton is a Certified Integrative Nutrition Health Coach, specializing in weight loss, clean eating transformations and overcoming digestive troubles. She works with clients to start looking and feeling better from the inside out, through healthy habits that fit their lifestyle.
Samantha has created a seasonal series of Clean Eating Cleanses designed to naturally detoxify the body through real, clean foods. She’s helped many clients uncover hidden food sensitivities this way, as well as overcome health concerns like gas/bloating, headaches and lack of energy.
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