Beer is the major contributor to beer gut! Sweetened mixers add to your belly fat. Bar food tends to be high in calories and salt to encourage you to drink more.
You can easily nibble your way through a lot of calories while you drink. In addition, your body’s insulin levels spike and the next day, you’ll crave carbs and sugar.
Sugar and artificial sweeteners are no-nos for great abs. Cutting sugar immediately helps you lose belly fat. Excess sugar is stored as fat. The more sugar you eat, the more fat gets tucked away.
Artificial sweeteners trick your body into thinking it is getting calories. Your body responds by craving those missing calories.
You actually overeat when using artificial sweeteners. Take time to read labels. Processed food is often high in sugar in one of its many forms.
Instead of drinking fruit juice or eating a candy bar or three, eat fruit. It takes time for you to get used to less sweet fruit, but once you do, fruit is great for a sweet craving.
Fruit is healthy and contains an amazing array of nutrients and fiber. Fiber makes you feel full longer so you won’t eat as much. Plus, chewing releases hormones to make you feel full.
There is so much wrong with fast food. Calorie counts are absurdly high. Even “low-cal” options like salad come with breaded and fried chicken and hi-cal dressings.
Fast food contains a lot of salt. Salt bloats you and hides your abs.
Fast food often contains white flour that your body readily converts into fat. The chemicals in fast food are just plain bad for you. Do your body a favor and cut out all fast food.
Every morning, add 120 mg of cinnamon to hot water and drink. Cinnamon improves blood sugar levels so you’ll feel less hungry and help your body not store fat.
You also get an extra 8 ounces or so of water to add to your daily liquid intake.
Chia seeds are tiny black seeds that may be perfect food. Chia seeds are high in vitamins, minerals, antioxidants, fiber, protein, healthy fats and are a terrific source of viscous fiber.
Viscous fiber forms a thick gel in your intestines. This slows down digestion, letting you absorb more nutrients and helping you feel less hungry.
Eating 10 to 14 grams of soluble fiber daily reduces belly fat by 4.5 pounds over 4 months, so eat 1.5 tablespoons twice a day. Enjoy chia seeds raw or added to oatmeal, cereal, yogurt, or vegetables.
Fruits, grains, vegetables and milk are carbohydrates. Not all carbs are equal and you need carbs so make every carb count!
Avoid refined carbs like white flour/bread and rice, pastries, pasta, sweets, and breakfast cereals. Refined carbs are metabolized into belly fat and also increase your appetite. Cutting refined carbs leads to quick water weight reduction. Limiting carbs increases belly fat loss.
Eat raw, steamed, or roasted veggies. Veggies contain vitamins, minerals, anti-oxidants, and other important nutrients. Eat a rainbow of veggies as each color contains different nutrients.
Veggies contain a lot of fiber and take longer to digest. Some, like carrots and celery, are filled with viscous fiber. Don’t add margarine, cheese, mayo, or commercial dressing to your veggies.
Lean meat like beef, chicken, whole eggs, and fish help burn fat. Plus, abs are muscle and to grow muscle you need protein. This doesn’t include processed meats. These are full of cancer causing additives and salt.
Beans, legumes, quinoa and seitan are excellent sources of protein. The more quality protein you eat, the less fat you have. Try to eat about 5 ounces a day.
Avoid white flour and rice. They are high in carbs and low in good stuff.
Avoid breaded food, pasta, sweets, cakes, cookies and read labels for hidden flour. Try to eat brown or wild rice instead of white rice.
Grains are 100% carbohydrates and too many carbs are hard on the waist line. But, there are hundreds of excellent whole grain, sprouted grains and ancient grains that are excellent sources of nutrition when eaten in moderation.
Try to eat less than 50 grams a day of whole grains.
You need some fats, like omega-3 and -6s. You’ll find those in fish and healthier oils like avocado, sunflower or olive. Remember that all fats are not equal. You must cut down on all fat intake. Saturated fats are found in meat, so the leaner the meat, the better.
Transfats like partially hydrogenated and hydrogenated vegetable oils are bad for you. Do not eat these. They will not help your abs. Cook with coconut, avocado, sunflower or olive oils but use them in moderation.
As you lose belly and top fat, you need to exercise. Otherwise your abs won’t be as spectacular as they could be. The most important exercise is aerobic, followed by strength training.
Try for 105 minutes of aerobic exercise a week, or a mere 15 minutes a day. Exercise will burn off the fats and will keep it off.
ConclusionYour abs will impress if you take time to eat well and shed belly and top fat. Follow these suggestions to help you to lose fat. Follow up with aerobic exercise and you’ll be flashing your abs before long!
