Weight Loss Tips & Tricks: losing belly fat

Thursday, 18 February 2016

How Do Monounsaturated Fats Help You to Lose Belly Fat?

Stubborn belly fat can make it hard to fit into your jeans and uncomfortable to carry around. Choosing to add monounsaturated fats into a balanced diet will help promote fat loss through your midsection. Include foods that are high in monounsaturated fats into your daily meal plan to help to burn unwanted fat.

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Burn Belly Fat

Belly fat can be banished when you fill your diet with monounsaturated fats. The March 2007 issue of the "Journal For Diabetes Care" explained that eating a source of monounsaturated fatty acids with each meal of your day will help your body burn fat from the stomach area. Monounsaturated fats help to increase your basal metabolic rate allowing your body to burn fat quicker.

Satiety

The "American Journal of Clinical Nutrition" published a study in April 2009 that found eating monounsaturated fats increase satiety unlike saturated fats. Monounsaturated fats will help keep you full and satisfied longer. This will help prevent over-eating, which will help you restrict your calories for weight loss. Add olive oils to your pasta or avocados to your sandwich to help you include extra monounsaturated fats to your meals.

Foods

Almonds are a healthy source of monounsaturated fats. The Almond Board of California explains that including about 1 oz. of almonds daily will help to keep your metabolism elevated. Olive oil and avocado are also foods filled with monounsaturated fats. These fats will help you burn belly fat when eaten in moderation. Portion sizing is key because these foods can be high in calories. Limit the amounts you consume to 10 almonds or 1/2 an avocado for fat burning results.

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Considerations

Stubborn belly fat can be decreased when you incorporate exercise to your healthy eating plan. Cardio training most days of the week for 30 minutes will help you melt off body fat. Weight training should be done three days a week to increase your lean muscle, which will help your body burn more calories during the day. Also target training your midsection will help to whittle away your waistline.

Do include monounsaturated fats into your weight loss diet? If you have any questions or information you'd like to share comment below.

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Wednesday, 29 July 2015

Good Fruits to Eat to Lose Belly Fat

To trim belly fat, you need to lose total body fat, which means following a reduced-calorie diet and exercising regularly. Fruit should be a part of any weight-loss diet. It's high in fiber to help fill your tummy, and it's naturally sweet, which might help keep cravings for sugary, higher-calorie foods at bay. All fresh fruits can be included in your diet, but some types are better than others. When it comes to frozen, canned and dried fruits, certain types should be categorically avoided.

Berries and Melons

For low-calorie, high-fiber fruit on a weight-loss diet, you can't beat melons and berries. One cup of sliced strawberries has just 53 calories, and 1 cup of fresh blueberries has 84. A cup of honeydew melon balls has 64 calories, and 1 cup of cantaloupe cubes has only 54 calories. Top a serving of low-fat Greek yogurt with sliced strawberries, or pair diced cantaloupe with a handful of protein- and fiber-rich almonds for a satiating afternoon snack.

Other Fresh Fruits for Fat Loss

Apples, pears, peaches and plums are all naturally sweet, high in fiber and low in energy density, or calories per gram. Foods that are low in energy density are usually high in water and fiber content, which helps to fill you up so that you eat less calorie-dense foods. Watermelon is particularly water-rich, with over 91 percent water content. In a study published in 2011 in "Nutrition & Metabolism," eating grapefruit, another water- and fiber-rich option, before a meal helped overweight adults consume 20 percent to 29 percent fewer total calories, which resulted in a 7 percent weight loss and decreases in body-fat percentage and waist circumference over a 12-week period.

Higher Calorie Fruits to Eat in Moderation

Certain fruits are higher in calories and carbohydrates and are best consumed in limited amounts when you're trying to lose belly fat. These include coconuts, avocados, plantains and bananas. Gram for gram, bananas provide almost three times as many calories and carbohydrates as strawberries. Plantains provide nearly four times the calories and carbs of strawberries. Both bananas and plantains offer about the same amount of fiber as strawberries, so you're only getting more calories and carbs, with no extra benefit.

Frozen, Canned and Dried

Processed fruits can be trickier on a weight-loss diet. Avoid anything with added sugar, which means any fruit canned in syrup as well as many dried fruits. Check the ingredient list on frozen fruits to make sure no sugar has been added. Fruit canned in water is your best bet. Even fruit canned in juice can be higher in calories and is best avoided. Remember that 1/2 cup of dried fruit is equivalent to 1 cup of fresh fruit. That's because dried fruit is a concentrated source of sugar. When you're trying to trim belly fat, choosing fresh fruit over dried fruit is always a better option.

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http://www.livestrong.com/article/535981-good-fruits-to-eat-to-lose-belly-fat/