Once the headline catches your eye, you’ll love Steve Teunissen, RDN having to say about important dietary habits to achieve a flatter belly. He says: You should enjoy eating what you are eating, it shouldn’t cost more than you can buyWhen It should be a simple enough plan to follow your entire life.
“Instead of going on a diet, try changing your dietary patterns,” says Theunissen, owner of SmartFitness Results.
Oh, and Theunissen wants to clarify something, especially about targeting abdominal fat. you can not.
“Reducing fat cuts fat from all parts of the body, not just the abdomen,” he says. “Your thighs, arms, hips, and even your face show the effects of fat loss.”
If you’re looking for quick results, he says, “intermittent fasting is highly recommended.” Intermittent fasting limits your diet to a defined time frame. “It cuts tremendous fat from every part of your body, including your abdomen.”
On the other hand, according to experts, you can try these other habits and tighten the belt quickly. Then read more about how fasting can help you lose weight.
Recent studies question the long-standing belief that eating breakfast is a reliable weight loss strategy. However, many nutrition experts still advise clients to focus on eating healthy foods that promote weight loss, rather than skipping morning meals.
“It’s important not only to get enough calories, but also to get the right calories,” said Reda Elmardi, RD, Certified Strength and Conditioning Specialist at The Gym Goat. “Studies show that people who eat a high-fiber breakfast tend to have a lower BMI (body mass index) than those who skip breakfast.”
Get in the habit of eating cold cereals and hot oatmeal that are high in fiber. Both are good sources of dietary fiber.
Another food that fights tummy fat is protein. 2020 survey International Journal of Environmental Research and Public Health We compared two common breakfast types: bran cereal with eggs and toast and sugar, milk and orange juice. Both types of breakfast were consumed by the same group of 50 overweight and healthy people on two different days.
Researchers have found that a protein-rich egg breakfast improves postprandial satiety. Participants consumed less lunch and supper meals after breakfast with eggs than after meals with sweet breakfast cereals.
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One of the most effective ways to get rid of belly fat is to get into the habit of eating to satisfy your hunger rather than from your habits, to eat because you are anxious or depressed, or because you are not really hungry. Is to eat. But I was thirsty.
“Approximately 75% of people disrupt the mechanism of thirst and hunger,” says Bess Berger of RDN, who specializes in women suffering from polycystic ovary syndrome (PCOS) at Nutrition by Bess. “That is, when you think you’re hungry, you may eat more, even though you’re really thirsty. With enough hydration, you can actually reduce your consumption when you’re hungry. . “
When you cook your own meals at home, restaurant meals are usually very high in extra calories, carbs, fats, and sodium, so you need to eat healthy automatically. All of these nouns are synonymous with an unhealthy diet. By cooking, you can naturally cook your food more carefully. And it’s easy to get into the habit of avoiding unhealthy fats such as refined oils, junk food, chips, cookies, and other packaged snacks that contain preservatives, says Theunissen.
It’s not a diet in itself, but it does affect your diet. By getting into the habit of avoiding daily drinking, you can significantly reduce belly fat.
why? “Consistent drinking of beer, wine and cocktails tends to absorb alcohol and quickly convert it to fat, which tends to deposit in the abdomen,” says Juliana Tamayo, a nutritionist at Fitness Clone.
In addition, drinking alcohol not only earns calories from the drink, but also often consumes energy-dense foods such as pizza, chips, buffalo wings, and cheeseburgers. Even if you don’t drink alcohol, be aware of the number of calories you burn from your drink. They can be sneaky. Instead, get in the habit of choosing water, fruit-filled water, and sugar-free iced tea as zero-calorie beverages.
David Brendan, RDN’s Certified Personal Trainer for Start Rowing, is another advocate of intermittent fasting to accelerate fat loss. He recommends a 16-hour fast and schedules strength training training at the end between 13 and 16 hours of a pre-meal fast. That habit will accelerate fat burning, he says. After a fast and exercising session, your body is ready to use its fuel.
“We also need to rehydrate with water until the urine is clear,” he says.
Proper hydration is essential for a properly functioning body, such as burning fat efficiently.
Everyone is different. When it comes to losing weight, it may work for one person and not for another. However, some things are totally consistent, says Johna Burdeos, RD, LC and CNSC.
“To win the race, slowly and steadily setting realistic goals for weight loss,” says Bourdeaux.
Many of us need help sticking to the plan, so she says teaming up with a nutritionist may be your best bet.
“Work with a registered dietitian who works with you on a diet plan tailored for a real long-term life,” she says.
You’ve heard this advice hundreds of millions of times, do you do it? Please check the plate the next time you eat. Is it similar to the garden of the artist of Argenteuil in Monet? In other words, is it full of colors?
“Half of the plate should be filled with nutritious fruits and vegetables,” says Burdeos. These foods should also be your main snack along with nuts. “They give many important health benefits, whether you are trying to lose weight or not.”
Fruits and vegetables are usually low in calories, so you can reduce or prevent the consumption of extra calories between meals, which are usually stored as fat deposits, says Farr Institute, a research organization that supports public health. Dr. Daniel Boyer of Medicine says.
“In addition, eating mineral-rich foods, ginger, legumes and other metabolic-enhancing foods can lead to a calorie deficiency, a key factor needed for proper weight management,” Boyer says.
Blanca Garcia of RDN, a registered dietitian at Health Canal, says that if you get into the habit of adding non-starch vegetables to all your meals and meals, your fiber intake will automatically increase and your body fat will decrease. “Fiber is a complex carbohydrate that is neither digested nor absorbed. It acts as an intestinal broom,” she says. “This allows your body not to absorb all the available carbohydrates, proteins, and fats that can contribute to the weight of the abdomen.”
Fiber also contributes to the healthy diversity of bacteria in the gut, reduces inflammation and helps fight obesity. If you find it difficult to get high fiber in your daily diet, don’t read articles about popular foods that have more fiber than oatmeal.
