Worried about your increasing belly fat and broadening waist? Chances are it could be due to your eating habits and sleeping patterns, though some medicinal reasons could also be the culprits. So we sat down with our online nutritionists last week to create a list of some tasty foods that you eat to lose weight faster.
It’s not exactly about what you are eating, but rather how much and when you are eating that can cause you to accumulate some flab on your belly and waist. It is unattractive and unhealthy and you would almost find doctors advising you to cut down on fatty and oily foods.
But food is not your enemy. In fact, eating nutritious food can help you throw up the heat on your metabolism. This can boost your body’s ability to burn fat. Once you couple it with a proper workout routine and correct sleeping habits, you can manage your weight better.
Did you know that relying on a diet of fat-burning foods can significantly impact your weight loss goals? Most nutritionists agree that there are several vegetarian and non-vegetarian foods that have a high thermogenic effect. So they help you burn a lot of energy as you eat them, let alone digesting them.
We would like to talk about the best foods that you can eat to burn that extra flab off your belly, waistline, thighs, and arms to look more beautiful and healthy. We also recommend consulting a virtual wellness expert and an online fitness coach in unison to start on a winning note.
There are eight such home-based food options that you can go with to melt your stomach fat and to reduce your waistline faster. They are:
1. Whole grains
2. Lean meats
3. Low-Fat Dairy Products
4. Green Tea
8. Raw Vegetables
Let’s find out what makes them so special:
Your body burns twice as many calories breaking down whole foods rich in fiber such as oatmeal and brown rice as compared to processed foods.
Protein has a very high thermogenic effect. You burn about 30% of the calories during digestion only. For example, 300 calories chicken breast require 90 calories to burn it down.
Rich in calcium and Vitamin D, this helps preserve and build muscle mass – essential for maintaining a robust metabolism.
Drinking four cups of green tea a day helped the respondents shed more than 6 pounds in 8 weeks as per a study in the American Journal of Clinical Nutrition. It is, however, important to go with premium brands that offer unbroken green tea leaves for the best experience.
This is due to a natural compound EGCG (epigallocatechin gallate). It temporarily speeds up metabolism after sipping it. It also decreases the rate of fat absorption by inhibiting pancreatic lipase. To up your intake, you can have a jug of iced tea in your refrigerator.
One cup packs 35% of your daily iron needs- this is especially good news for those struggling with an iron deficiency. When you lack a nutrient, your metabolism slows down because the body is not getting the required nutrients that it needs to work efficiently.
Capsaicin is the compound that gives chili and peppers their usual kick. This heats your body and thus helps you melt additional calories. The best thing is that it can be added to your soups, eggs, and meats. But it probably doesn’t have a big impact on your weight unless you eat less food because it’s spicy.
Some studies suggest that cinnamon may have a stabilizing effect on blood sugar levels. This could in turn curb your appetite, especially if you are struggling with Type 2 Diabetes. So, this time does stir some to your coffee, tea, or yogurt to add sweetness without adding calories.
Raw vegetables make an outstanding snack. They satisfy the desire to crunch. They are full of water to help you feel full and they are low in calories. Half a cup of diced celery and carrots have just 8 calories. So, when you are in the mood for chips and dips, you should go with some raw veggies.
Most of us are told that carbs lead to weight gain, even though nothing could be further from the truth. You should remember that the human body does need carbs for energy. If you deprive yourself of this essential nutrient, you will feel lethargic and lose out on the easiest source of energy required by your brains routine tasks.
It is rather an excess and ill-advised consumption of these fatty substances that can put you on the road to being fat and bulky. A balanced and nutritious diet, packed with the right and healthy kind of fats, is the secret to staying fit and slim. You can find the following list of much help to you:
1. Grains and Legumes
2. Dairy products (milk, curd, cheese, and cream)
3. Fats, nuts, and dry fruits
4. Low sugar fruits
5. Green and leafy vegetables
Studies back up this claim too!
A recent study says that the slimmest people ate foods rich in carbs while the chubbiest people avoided them. Along with this, the studies have also come up with the fact that the best diet to lose weight shall comprise at least 64% of carbs.
The major reason behind carbs playing a positive role in weight loss is that they act as a powerful appetite suppressant. Carbs are even more filling than proteins and are digested slowly which ultimately keeps you full for longer durations.
This has also been proved by a study conducted at the University of Surrey, which explicated that participants who consumed Resistant Starch in one meal had 10% fewer calories the next day!
In the long list of benefits of carbs, another one is that it helps to speed up the metabolism levels. Resistant starch speeds up your food digestion rates and acts as a natural fat burner as it releases fatty acids that encourage fat burning, especially in your belly.
They also help to regulate blood sugar levels and control diabetes. You can also expect them to provide energy to your brain, kidneys, heart muscles, digestive, and central nervous system.
Our nutritionists advise you to observe the following rules:
Eat one product that is rich in resistant starch at every meal.
Portion size is a must – 1/4th of your plate should consist of good carbs.
Don’t deprive yourself of anything be it chocolate, pasta, wine, bread, or even chips… Moderation is the key to success!
Drink a cup of water before your meals
Avoid sugary foods and drinks like confectionaries, burgers, and cola
Go for a protein-centric diet
Here are some of the foods rich in carbohydrates:
Whole-grain rye crispbread
2% Greek yogurt
There exist numerous health drinks that you could have every day to stay in shape. These drinks mostly comprise fruit juices that are both delicious and easy to make and can help you with enough energy to last through several hours without eating anything.
You could have these drinks to lose weight overnight:
Apple cider vinegar
Honey with lemon juice and warm water
Fruits and Vegetable juice
It is important to eat high-fiber fruits instead of drinking their juices because by doing the latter, you are only having less fiber than is required. People like to drink their juices with no “threads” or “pulp”, and this removes much of the fibrous value.
Fiber is an important part of our diet because it keeps our metabolism in top shape and drives out toxic materials from our bodies. It also reduces fat-forming cells from our digestive system, thus reducing our waistline and making us slimmer.
As mentioned above, you should consult a fitness expert on your phone to know more about how you can work upon your physical wellbeing. We understand it might not be possible for you to take out some time every day to go to the gym and that’s why you should opt for home-based physical training sessions from a qualified expert.
We also recommend that you explain what your expectations from these virtual sessions are. You should take notes of how he advises you to go about your goal. If he advises, you can go for focused workouts like HIIT and Pilates later to build on your stamina and lose weight in a calculated manner.
Tip: You can also go with an online Yoga or Zen expert to calm yourself down and refocus yourself.
Weight loss is a holistic and time-taking process
Staying in shape by shedding some extra pounds has never hurt anyone. The trouble is, most people start looking for quick fixes because either they lack self-discipline or that they have hit a weight-loss plateau. Both these issues can be promptly dealt with through some expert help.
Overall, there are four major parts to lose your body flab (especially the one on your stomach and waistline). They are as follows:
Eating a nutritious diet
Drinking energetic fluids
Working out (physical training and yoga)
Taking a proper sleep and rest
Each of these works in close unison with each other. If you try to skip one, you would not get full results even if you have been very faithful to the other three. For example, there is certainly no point in having a proper diet and working out with a personal trainer if you consume alcohol every night.
Caution: You should also stay away from hacks like overnight weight loss pills because they would only cause more harm than good. There is no such thing that would slim you down in just a few days either.
Remember, the key to staying healthy and in shape is to stay true to your weight loss regime. You will get better results as you press on with persistence and determination!