Amazingly, according to the Centers for Disease Control nearly 49.3 percent of people aged 20 and over try to lose weight. Furthermore, 56.3 percent of these are women while 42.2 percent are men. Most of all, these people are trying to lose fat. Meanwhile, nearly 62.9 percent of these people exercise to lose weight, while 62.9 percent were eating less, followed by 50.4 percent who ate more fruits, vegetables, and salads. Now, exercising, eating less, eating more fruits, vegetables, and salads are all necessary to lose fat and weight. However, more specific ways to help you lose fat, and especially healthy ways to lose belly fat, are described below.
While the list below is long, it’s best not to jump right in and start using them all at once. Rather, it is better to first start with an easy one until you have made it part of your daily ritual. Next, gradually, add the others in time. Most of all, don’t rush because your body and mind need time to change.
First, a cup of oats contains six grams of protein and four grams of fiber. Also, oatmeal has both the bulky insoluble fiber and the gel-like soluble fiber. Moreover, studies show that this dietary fiber lowers your body weight and regulates your body’s sugar use. Furthermore, the soluble fiber absorbs water in your stomach and becomes like gel. Consequently, it swells up. As a result, it takes the body longer to digest oatmeal. Consequently, eating oatmeal helps you keep satisfied and reduce hunger.
Also, avoid eating refined carbs like white bead, pasta, or sugary baked foods like donuts, cakes, cookies, and others. And that includes sugary drinks like soda and fruit juices. By the way, sugar increases belly fat while fiber reduces it. In fact, drinking water instead of sugary drinks will drastically reduce your sugar intake. However, if you have a sweet tooth, try eating an apple, melon, or fresh berries.
Meanwhile, eat complex carbs like whole grains such as quinoa or sweet potatoes. And, because they have high fiber content, the body doesn’t store as much water.
Next, researchers, at Johns Hopkins University in Baltimore, reported that a low-carb diet resulted in much greater fat loss than a low-fat diet. In fact, over a period of six months, those on a low-carb diet lost ten more pounds than those on a low-fat diet.
Now, the Mediterranean diet contains foods rich in monosaturated fatty acids. As a result, this diet may help you lose fat. For example, this diet consists of olive oil, nuts, seeds, avocados, fish, and Greek yogurt.
Furthermore, first start eating your meal with seasoned vegetables. On the other hand, you could also start with vegetable soup. By the way, vegetables should always be at least half of your meal.
Next, potassium helps your body remove excess water, especially around the belly. Consequently, potassium helps you lose fat. Also, potassium is an essential dietary mineral that helps in the following ways.
Therefore, eat potassium rich fruits like bananas, oranges, cantaloupe, honeydew, apricots, and grapefruit.
Also, eat some dried fruits like prunes, raisins, and dates.
In addition, eat potassium rich vegetables like cooked spinach, cooked broccoli, potatoes, sweet potatoes, mushrooms, peas, lentils, cucumbers, zucchini, eggplant, pumpkins, and leafy greens such as spinach.
Furthermore, drink potassium-rich fruit juices like, orange juice, tomato juice, prune juice, apricot juice, and grapefruit juice. However, because they contain sugar, drink these juices in moderation.
Finally, dairy products like milk and yogurt are also high in potassium.
Meanwhile, salt makes you retain water. So, to lose fat, cut back on salt, fast foods, processed, and packaged foods which is overloaded with salt.
Next, drinking three, eight ounce, cups of peppermint tea while exercising helps you lose fat. Indeed, drinking peppermint tea with catechins enhances exercise-induced loss of abdominal fat. Meanwhile, other ways, peppermint tea helps lose weight, include the following.
Now, a 2009 Japanese study had 144 obese Japanese consume one or two tablespoons of apple cider vinegar daily for 12 weeks. As a result, those who consumed one tablespoon:
On the other hand, those who consumed two tablespoons:
By the way, the acetic acid in vinegar produced proteins that, in turn, help you lose fat.
Next, aerobic exercise burns up belly fat because aerobic exercise reduces levels on insulin. Which, in turn, tells your body to get rid of the fat. Also, aerobics causes the liver to use up fatty acids, especially those in the nearby visceral fat deposits. Moreover, for most people, this means 30 to 60 minutes of moderate to vigorous aerobics almost every day.
Indeed, a study in the American Journal of Physiology found that jogging 12 miles a week helps you lose fat. By the way, aerobic exercises burned 67 percent more calories than strength training.
Meanwhile, strength trainingbuilds lean muscle mass, which, in turn, burns more calories over 24 hours and helps you lose fat. However, to allow your muscles to grow, strength training must be done gradually over time. On the other hand, over doing it can result in sore muscles. By the way, sore back muscles can be back massagers, while deep tissue muscles can be treated with deep tissue massagers. As a result, you can get back to resuming with your strength training program.
Next, studies show that, on average, people spend an inordinate amount of time sitting. Regrettably, too much sitting negates all the effort you put into aerobic and strength training. So, if you need to sit, make it a habit to get up as often as you can. Moreover, if you are working, use the lunch hour to go for a brisk walk.
Also, a recent study in the New England Journal of medicine reported that intermittent fasting, in which you starve for 16 hours each day helps you in the following ways.
Finally, studies show that you are more likely to lose fat, if the people around you also have healthy eating and exercising habits.