Try adding anti-inflammatory foods into your meal plan on a daily basis. The more often you eat these foods, the less inflammation that will be present in your body.
Foods with anti-inflammatory properties when eaten regularly can help reduce inflammation in the body, helping to prevent the long-term health consequence associated with it. But of course, that will happen only if you also eliminate the foods that cause inflammation. Having the inflammation under control, weight loss and reduction of belly fat will become easier and you will have more energy and feel better overall.
When white fat expands in your abdomen, nestling deep among your organs, it sets you up for some serious health trouble. We now know that this type of fat, called visceral fat, churns out stress hormones like cortisol and inflammatory substances called cytokines that affect the body’s production of insulin. The result: It’s worse than just being generally overweight; you’re looking at increased risks of type 2 diabetes and heart disease.
We know that the only way to lose the frustrating belly fat is by exercising. However, there are studies that prove that you can also lose belly fat by don’t doing exercises. This will definitely help you lose the excess belly fat without doing a single exercise.
The food that we consume and the hours we sleep highly affect the outer appearance of our body. The inner part of our body is also affected by the food and the sleep. You can forget about the stubborn problem of belly fat if you eat and sleep normally.
1.Omega-3 Fatty Acids
Our bodies are not capable to produce omega-3. Therefore, we must eat foods that contain omega-3 or consume the needed omega-3 fatty acids through supplements. The omega-3 helps the body to breakdown the excess belly fat.
Fish oils decrease the high blood sugar levels and these sugar levels produce insulin that enables the body to burn the belly fat. You can consume enough omega-3 fatty acids if you eat halibut, flax seeds, walnuts, sardines, Brussels sprouts and salmon.
2.Consume More Proteins
If you want to lose weight you must increase your protein intake. This important micronutrient is beneficial for the muscle mass and the function of your metabolism.
Studies showed that consuming enough animal protein reduces the possibility of more belly fat. Protein, unlike fats and carbohydrates, stimulates your body to burn calories. Besides food rich in protein, you can also take protein supplements.
“Your body starts to produce more insulin as you age, since your muscle and fat cells aren’t responding to it properly,” explains Louis Aronne, MD, Director of the Obesity Clinic at Cornell. And insulin promotes fat storage, especially around your belly (yippee!). A diet high in protein may protect you against insulin resistance, Aronne says. In one study, obese women who followed a diet for eight weeks that was roughly 30% protein, 40% carbs, and 30% fat lost significantly more fat—including visceral pudge—than women who stuck to a plan that was 16% protein, 55% carbs, and 26% fat.
3.Drink Green Tea
Drinking green tea will help you lose the excess belly fat. Drinking five cups of tea a day will help you lose two pounds according to recent research. Green tea stimulates your fat cells to release fat. Then, it stimulate the liver to burn those same fats rapidly. The reason for this are the compounds contained in green tea which are called catechins. The catechins break the fat tissues apart by simply stimulating your metabolism.
4.Consume Dark Chocolate
Consume more black chocolate, but in normal amounts, if you want to get rid of your belly fat, and the extra fats in your entire body. Dark chocolate has anti-inflammatory and antioxidant characteristics, because it contains flavonoids. These compounds are healthy for your heart as well. The dark chocolate that you chose to consume must contain 70 percent of cacao at least. The more cacao, the merrier J.
5. Monounsaturated fats
These heart-healthy fats help raise your healthy HDL cholesterol levels and reduce overall inflammation. Great sources include olive oil, almonds, and avocado.
6. Apple Cider Vinegar
Obese people who consumed a tablespoon or two of vinegar daily for eight weeks showed significant decreases in body fat, particularly visceral fat, according to a 2009 Japanese study. “One theory is that the acetic acid in the vinegar produces proteins that burn up fat,” explains Pamela Peeke, professor of medicine at the University of Maryland and author of Fight Fat After 40.
The use of vinegar for medicinal uses can be traced back thousands of years to Hippocrates.But it wasn’t until 1958 that vinegar took off as a weight-loss supplement with the release of Dr. D.C. Jarvis’ bestselling book, “Folk Medicine,” which mentioned apple cider vinegar by name. But vinegar was shunned by the mainstream medical and science communities until the 21st century, when more scientists began studies to see if vinegar had health benefits. The first study of scientific note was done by Nobumasa Ogawa for the “Journal of Nutrition” in 2000 and dealt with blood glucose levels. Weight-loss and fat-burning studies began several years later.
7. Whole Grain
Rich in fiber, whole grains help control the insulin response in your body. The high B vitamin content of whole grains also helps reduce the inflammatory hormone homocystine in the body.
TOP 10 SOURCES OF OMEGA -3 FATTY ACIDS
A buzzword in health talk these days, omega-3 fatty acids are essential for overall health. Unlike the first impression that one gets, foods with omega-3 fatty acids are perfectly healthy in calculated portions. Omega-3 fatty acids are polyunsaturated acids that are essential nutrients with numerous benefits for ailments like type 2 diabetes, brittle nails, dry hair, itchy skin and joint pains. To keep you healthy and moving, today Priya Kathpal – Nutritionist, Mumbai, shares the top 10 food sources for omega-3 fatty acids.
Omega-3 Fatty Acid Source # 1: Flax seeds
Flax seeds are one of the best sources of omega-3 fatty acids. It can be used as a laxative to fight cholesterol and heart disease. Both flax seeds as well as flax seeds oil are a great source of omega-3 fatty acids. Flax seeds also have omega-3 alpha-linolenic acid (ALA), this acid helps your body to convert ALA into EPA and DHA. To protect the omega-3 fatty acids in the flax seeds, store it in an air-tight container. Consume at least 2 tablespoon of flax seeds daily to get adequate omega-3 fatty acids.
Omega-3 Fatty Acid Source # 2: Chia seeds
They are the plant source of omega-3 fatty acids. You can chew in crunchy chia seeds for snacks or add them to your salads. Chia seeds are extremely good for your digestive system, as they are rich in fiber and thus help in proper bowel movement. They also prevent breaking down of carbohydrates in the body, as it slows down the action of the enzymes on the carbs. It also provides stability and endurance.
Omega-3 Fatty Acid Source # 3: Salmon
One of the simplest ways to add sufficient amount of omega-3 fatty acids in your diet is by eating salmon and other fresh fish. Amongst fishes, salmon is the best source of omega-3 fatty acids. Other fish/seafood like sardine, shrimps, crabs and oysters also have good amount of omega-3 fatty acids. Salmon also helps to balance the omega-6 in your body. Besides, it is also a good source of protein, vitamins and minerals. You can include this at least 2-3 times per week.
Omega-3 Fatty Acid Source # 4: Fish oil
A latest source of omega-3 fatty acids is fish oil. You can get fish oil through various supplements, which are available in liquid as well as capsule form. One pill a day is sufficient for our body to function normally. Store the supplements in an air-tight container, to avoid damage. Priya says – these supplements are only recommended, if you do not get enough omega-3 fatty acid through your natural diet.
Omega-3 Fatty Acid Source # 5: Walnuts
Walnuts are tasty and also the most nutritious nuts available. They also have an impressive amount of omega-3 fatty acids in them. Besides, they are also a good source of fiber, protein, and iron. They are good for your heart, because walnuts contain low cholesterol. Just a handful of walnuts are required per day, to give sufficient amount of omega-3fatty acids to your body. Choose it as a snack or mix it with yoghurt for a good taste and to stay healthy.
Omega-3 Fatty Acid Source # 6: Soybeans
Various soy products like soybeans or soy milk are a great source of omega-3 fatty acids. A small cup of soy milk is sufficient for your daily needs. It is also low in cholesterol, and packed with various vital minerals and vitamins. Besides, it is also rich in fiber, iron, calcium, protein, vitamin K and folate. Take this nutritive food by replacing dairy milk with soy milk.
Omega-3 Fatty Acid Source # 7: Eggs
Swap in a hardboiled egg for breakfast or as an evening sack. Eggs are a great source of omega-3 fatty acids. Eating an egg daily will help to improve your overall health. If you have any cholesterol related problems then speak to your doctor before consuming eggs.
Omega-3 Fatty Acid Source # 8: Cauliflower
Cauliflower is loaded with omega-3 fatty acids and other essential nutrients like potassium, magnesium and niacin which help to promote a healthy heart.
Omega-3 Fatty Acid Source # 9: Canola oil
Canola oil has various heart health promoting factors. It is a very good source of omega-3 fatty acids. This oil also has a very good smoke point – that means you can use it for frying. Drizzle it over your salad as a dressing to get maximum nutrients.
Omega-3 Fatty Acid Source # 10: Spinach
These dark green leafy vegetables have a high content of omega-3 fatty acids. One cup of boiled spinach is sufficient for the daily requirements. It is also low in calories and high in iron and other minerals.
OTHER THINGS AND FOODS THAT ARE GOOD FOR BELLY FAT LOSS
1. Fruits and Vegetables
All fruits and vegetables, due to their rich nutrient and fiber content, help to combat chronic inflammation, so make sure to include adequate amounts of these foods daily. Some types of fresh produce, however, are even more potent than others.
Some terrific anti-inflammatory fruits and vegetables to include in your meal plan include apples, berries, broccoli, mushrooms, papaya, pineapple, and spinach.
Spices, including garlic, turmeric, cinnamon, ginger, and chili peppers, have potent inflammation-reducing capabilities, so try adding them to meals as often as possible.
Staying hydrated is essential to flushing inflammation-causing toxins out of your body. Aim for 64 ounces of water per day.Remember: Add an additional 8 ounces of water for every 30 minutes of exercise as well.
4. EnoughSleep Time
Sleep deprivation is extremely dangerous for your health. Lack of sleep can result in irregular release of hormones, hunger, increased appetite and negative changes in your metabolism. Most of us believe that we always burn calories when we are awake. However, this is a huge mistake. If you are sleep deprived, your metabolism will not be able to burn the calories and it will even be unable to function properly.