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A Belly Fat Diet - How to Choose a Diet to Lose Belly Fat

By Jack Swagor
A fat belly poses an additional health risk for people with a BMI of 34 or less. Intra-abdominal or visceral fat, that is, the fatty tissue which is stored around the stomach and abdomen is associated with higher health risk than fat located in the lower body around the butt and thighs. Studies show that people with abdominal fat are more prone to high blood pressure, high cholesterol levels, high blood sugar, insulin resistance syndrome (metabolic syndrome X) and heart disease. This is the reason why some experts believe that waist circumference and fat distribution are more important than one's actual weight in forecasting potential health risks.

A combination of factors like gender, age and genetic inheritance, determine the location in which your surplus calories get stored as fat. It is generally observed that most men tend to store fat around their middle region; and this is known as the apple shape body. Whereas, women tend to store fat around the pelvic region, hips, butt and thighs; and this is known as the pear shape body.

Moreover, there are also different types of belly fat, and there are different types of diets to lose belly fat.

Upper Belly Fat: You tend to have an upper fat belly if your metabolism slows down, you lack exercise and you feed a lot on desserts and cold drinks. As a remedy to this kind of belly fat, it is better that you switch to natural sugar, as it is hard on your part to shun sweets all of a sudden. Begin by using honey as an alternative to white sugar, and gradually try to change your taste in order to achieve the target of losing belly fat.

Lower Belly Fat: This kind of belly is yours if you sit all day long at your office, sit down straight away after your meals, don't drink water, and often suffer from constipation. As a solution, we advise you to drink more lactobacillus beverage, as lactobacillus and cellulose can help your constipation ease, accelerate gastrointestinal motility and excrete waste from your body. We also recommend that you lower your salt intake as salinity can make your body assimilate more starchiness, and cause hydrops in your body. Keeping away from or lowering your salt intake will prevent abdominal distension.

Thick waist: This kind of belly fat makes you look terrible as fat gets accumulated in your waist region. The reason behind is that you tend to eat too much. Try to take a control over the amount that you eat from today onwards. Slow down, enjoy the taste and chew well before you swallow your food. This will make you feel full early. Avoid fried and oily food. Try having a plate of green salad before having the main course. It is better that you take steamed food.

Here are some general diet rules.

Rule no. 1: Include some foods in your diet

Eat more than two of the following foods at every meal. Legumes such as beans and bean pods; green vegetables such as spinage, spinach, etc; nuts such as almond, hazelnut, walnut; milk (fat-free, low-fat milk or acidophilus milk); instant oatmeal that has low sugar content; non-veg items like turkey meat, eggs and other lean meats; MUFA rich foods like olive oil, flax oil, sun flower oil and avocado; Breads having whole grains like as wheat, millet and oat; and; fruits like grapes, strawberries, carambolas and guavas.
Rule no. 2: Have meals 5 to 6 times a day

As a consequence of a lack in nourishment and powerful feeling of hunger when you are dieting, your body would be accumulating more fat in a rapid manner. You can prevent fat accumulation by having 5 to 6 frequent small meals than the usual three larger meals.

Rule no. 3: Watch out what you drink

Beverages that are carbonated and that are alcoholic contain high calorie content besides lacking nutrition. They also make your system store more fat by slowing down the process of burning fat. So, its better you switch to drinks such as acidophilus milk, fruit juices, vegetable juices, low-fat milk, vegetable soups, etc. These help you lose weight besides being nutritious.

Prepare fruit juices yourself at home, so that you can make choices of fruits and restrict the addition of sugar. This will prevent the intake of extra calories. Take about 250 ml of fresh fruit juice per day.

Drinking acidophilus milk also triggers weight loss in some way. In an experiment, a set of people were made to drink acidophilus milk at the rate of three cups a day, while another set of people were not. When a comparison was made between these two sets of people 12 weeks later, it was found that the people who were fed on acidophilus milk had lost sixty one percentage of their fat.

Rule no. 4: Drink lots of water

Drink lots of water at frequent intervals every day. Though it is said drinking eight glasses of water every day is beneficial, drinking more than 8 glasses will help in weight loss. Drinking ice cold water or hot lemon water is found to be of more significance in weight loss.

Drinking water helps you lose weight by ensuring proper digestion, facilitating a good nutrient uptake, enhancing metabolism and boosting your energy level.

Rule no. 5: Make a diary of your changes

Don't go for calorie counting. Instead, make a written record of all the changes that your body undergoes during your weight loss program in terms of your size and of your weight. Along with that you can record the foods that helped you lose weight.

Rule no. 6: Never go hungry

You are only dieting, so you need not starve yourself. Never miss your meals. Eat within four hours of your previous meals. Take a nutritious and heavy breakfast, as your breakfast fuels you for the rest of the day. You may reduce the size of your dinner.

Rule no. 7: Keep away from stress

When your body is stressed, it generates cortisol, a hormone that is responsible for your belly fat. Therefore avoid stress. Take help when the work load upon you is beyond your bearing capacity. Also get adequate sleep.

Article Source: http://EzineArticles.com/4435421

7 Response to "A Belly Fat Diet - How to Choose a Diet to Lose Belly Fat"

Ellen Sanders said...

Thank you so much for sharing these useful things. I really must change my lifestyle, especially to lose belly fat, which is so annoying for me... everything I eat I put there, and very little in other parts.
So, I should start a weight loss Toronto diet program, because it's very unaesthetic and I don't like it at all.

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