How to Lose Belly Fat: Tips and Foods to Include in your Diet

If you need to lose belly fat , it is time to get out those running shoes, exercise mat, and whatever else you use for cardio exercise and start moving. You may think that the best way to lose belly fat is strength training that targets the abdominals, but this does not address the problem. The reason this does not work is because your belly fat comes from excess body fat and not the lack of muscle.

You will also have to watch what you eat. However, instead of going on a diet, you must make a lifestyle change. If you want to lose belly fat once and for all, you simply must make serious changes in your food habits, as well as increase your overall activity.

The good news is that once you take control and decide you truly want to lose belly fat, your belly is generally one of the areas you will notice a change. Why is this? This is because your belly fat is visceral fat. Penny Kris-Etherton, PhD, RD stated in a Web MD article, “Visceral fat, the kind tucked deep inside your waistline, is more metabolically active and easier to lose than subcutaneous fat under the skin, especially if you have plenty of it." This is good news for people who really want to lose belly fat. Read our tips below for how to lose weight fast and lose that belly fat!

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Tips to help you Lose Belly Fat

Cut down your sodium intake to 1,500 mg a day and increase your water intake to help you reduce water retention.
Stay away from trans fat. Trans fat is created when vegetable oil is converted into a solid to increase the shelf life of food. Trans fat has been shown to increase the risk of heart disease, as well as increase dangerous belly fat.
Get enough sleep. Sleeping seven to nine hours reduces your risk of obesity immensely . In fact, those who get four hours or less of sleep per night are more than 70 percent likely to be obese than those who get the recommended amount of sleep for their age. Why would sleep have anything to do with your weight? When you do not get enough sleep, your leptin is lowered. Leptin is a protein that suppresses appetite and tells the brain when the stomach is full.
Manage your stress. When your body experiences stress, adrenaline, cortisol, and insulin are released. High levels of cortisol can increase your appetite and fat production, and this fat tends to settle in the belly area. Find ways to manage your stress, such as going for a walk, saying no more often, prioritizing, limiting caffeine intake, and discovering ways to handle issues in your life.

Lose Belly Fat by Eating

Oatmeal – Oatmeal is rich in fiber and will stay in your stomach longer, leaving you feeling full longer. This in turn keeps you from reaching for that morning snack. You should not have the flavored oatmeal. The best way to sweeten your oatmeal is to add berries.
Almonds – Almonds are great for helping to keep you feeling full. Stay away from salted nuts.
Protein Powder – Protein powder is an excellent fat busting drink. It contains amino acids that burn fat and build muscle. Simply add two teaspoons to a smoothie. Try mixing fruit, yogurt, and low-fat milk in a blender. Stay away from the chocolate shakes, as this is not as healthy as a fruit smoothie.
Canola Oil/Olive Oil – Fat controls hunger. A little fat is not bad for you; however, you should try to add monounsaturated fats, such as olive oil or canola oil. Stay away from hydrogenated vegetable oils. They have a shocking amount of trans fat.
Berries – Berries are an excellent source of fiber. Stay away from jelly. This is not as healthy and contains added sugar.
Eggs – Eggs have vitamin B12. This is what your body needs to metabolize fat. If you have high cholesterol, you should contact your doctor before eggs to your menu.
Other Foods to Include - Pinto beans, turkey, tuna, salmon, and whole grains

Belly fat is one place on the body that most people usually want to get rid of first. With these tips and foods to include in your daily diet, you can lose belly fat faster than you thought.

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