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Monday, July 27, 2020

7 Best Morning Habits to Lose Weight



Losing weight can be a troublesome task sometimes to the point where people completely reconsider new diets or switch up their lifestyle.
Making small changes to your mornings can help with weight loss and keep those pounds off. Here are 7 uncomplicated morning habits you can start incorporating into your weight loss routine:

PRACTICE MINDFULNESS OR MINDFUL-EATING

Mindfulness involves putting your entire focus on the present and bringing awareness to your feelings and thoughts.
This has been shown to improve weight loss efforts and even promote healthy eating habits (7, 8).
Ever heard of mindful eating? This invovles increasing your awareness about when and how much to eat using internal cues to guide you, as opposed to your visual cues.

Try to give full attention to what you eat, savoring each bite, acknowledging what you like and don't like, and not eating when distracted. Doing this will ensure that you will develop more self-control to your eating habits!
Research suggests that the more mindful you are, the less likely you are to overeat in response to visual or external cues like food ads, super-sized portions and 24/7 food availability (fast food joints).

START TRACKING YOUR CALORIES

Similarly to weighing yourself every morning it's a good habit to keep a food diary to track what you eat and keep yourself accountable. Doing so is an effective way to lose weight, as one study of 123 people revealed that having a food journal was linked to improved weight loss (12).

In addition you will be able to track down what you need to cut out or how much calories you're unnecessarily cutting out, for a healthy weight loss routine.

DRINK PLENTY OF WATER IN THE MORNING

Starting your morning with a glass cup of water is an easy but effective way to enhance your weight loss efforts.
Water can increase your calorie burning rate for at least an hour. Drinking a bottled water can lead to a 30% increase in your metabolic rate on average (3).
If you want to lose pounds without any additional dieting or exercise involved, you can shed some pounds just by drinking an average of 34 ounces (2 water bottles) per day (4).
Every little bit counts!

HAVE MORE PROTEIN FOR BREAKFAST

Breakfast is commonly known to be the most important meal of the day. Having your morning breakfast can set you up for the entire day and it will determine if you'll feel satisfied and full until lunchtime, or if you'll be heading to the nearest fast food joint before it even gets to lunchtime.
What you can do is eat foods high in protein. Wait what?!

Now this may sound a little odd but there's some science that actually backs this up and studies suggest a high-protein breakfast can help reduce food cravings as well as helping with weight loss.
For example, 20 late-adolescant young women in a 2014 study were given specific breakfast meals with low or high protein content and were asked to consume these at home between 7:00am and 9:30am for an entire week. The study's findings showed that those who consumed higher amounts of protein meals tended to have far less savory cravings than those who consumed normal amounts (1, 2).
Don't know where to start? You can start with protein sources like nuts, chia seeds, eggs and Greek yogurt.

GET IN THE HABIT OF WEIGHING YOURSELF

Weighing yourself and stepping on the scale every morning can be an effective way to increase motivation and improve self-control.
Knowing the fact that you shed a pound or two in the past week is a sure motivation to keep your momentum running!

In addition, studies even show that people who weigh themselves daily lose more than those who don't (5).

So what happens to the people who hardly weigh themselves at all? They gain weight (6).
According to experts, the best time to weigh yourself in the day is in the morning, right after you empty your bladder and before you eat your breakfast.
It's apparently a healthy habit to adopt. So, get your scale on!

EAT SMALLER PORTIONS

Most people need to consume between 1200 to 1500 calories on a daily basis if they want to shed pounds in a healthier and sustainable way.

But for many others, monitoring portion sizes as well as skipping dessert or going back for seconds is one of the simplest ways to decrease their calorie consumption.

INCORPORATE EXERCISE IN YOUR MORNINGS

More commonly, one of the most effective ways to lose weight is to excercise regularly. Getting your workout done in the morning can fasten your weight loss goal.

A study conducted on a group of 50 overweight women showed that exercising in the morning was linked to a higher level of fullness, as opposed to those who exercised in the afternoon (9).
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THE BOILED EGG DIET....HOW TO LOSE 20 POUNDS IN 2 WEEKS


That’s Right. Lose 20Lbs in 2 weeks on this diet
Eating eggs to lose weight sounds weird, right?

Yet many people are finding that the boiled egg diet is the perfect solution to their temporary weight loss goals.

The boiled egg diet, when used appropriately, allows you to lose weight by adhering to a low-carb low-calorie but protein-heavy diet.

However, it is not a long-term weight loss solution and should not be used to keep weight off permanently.

You should also not eat only eggs while on this diet—the best boiled egg diet is one that incorporates vegetables and other sources of protein for your body.

Many people love eggs and find their taste, protein content, and vitamins and minerals to be the perfect protein and on-the-go snack.

From breakfast food to a dinner solution, eggs are easy to cook, versatile and can provide your body with the protein and nutrients it needs to lose weight.

THE EGG DIET

This egg diet has multiple versions, but in each, you can only drink water or zero-calorie beverages.

You only eat breakfast, lunch, and dinner. There are no snacks, aside from water or other zero-calorie drinks.

I also have a boiled egg diet printable which you can print off and stick on your fridge.

I found this an easy way to follow the plan and organize what I would be eating that week.

WHAT IS THE BOILED EGG DIET?

The boiled egg diet is a diet based on the consumption of boiled eggs rather than scrambled or poached eggs.

The minimum requirement is that you eat at least 2-3 eggs per day.

HOW DOES THE BOILED EGG DIET WORK?

The boiled egg diet is based on a 2-week eating plan. The plan is listed below

WHAT IS THE BOILED EGG DIET PLAN?

WEEK 1

MONDAY

Breakfast: 2 boiled eggs and 1 citrus fruit
Lunch: 2 slices wholemeal bread and some fruit.
Dinner: big serving salad and chicken.

TUESDAY

Breakfast: 2 boiled eggs and 1 citrus fruit
Lunch: salad of green vegetables and grilled chicken.
Dinner: Vegetable salad, 1 orange, and 2 boiled eggs

WEDNESDAY

Breakfast: 2 boiled eggs and 1 citrus fruit
Lunch: low-fat cheese, 1 tomato, and 1 slice wholemeal bread type.
Dinner: 1 orange, vegetable salad & 2 boiled eggs

THURSDAY

Breakfast: 2 boiled eggs and 1 citrus fruit
Lunch: Fruit .
Dinner: Salad and steamed chicken.

FRIDAY

Breakfast: 2 boiled eggs and 1 citrus fruit
Lunch: Salad and grilled fish
Dinner: Steamed vegetables and 2 boiled eggs

SATURDAY

Breakfast: 2 boiled eggs and 1 citrus fruit
Lunch: Fruit
Dinner: Salad and steamed chicken

SUNDAY

Breakfast: 2 boiled eggs and 1 citrus fruit
Lunch: Steamed vegetables
Dinner: Tomato salad, steamed vegetables and chicken

WEEK 2

MONDAY

Breakfast: 2 boiled eggs and 1 citrus fruit
Lunch: Salad and steamed chicken
Dinner: 1 orange, salad and 2 boiled eggs

TUESDAY

Breakfast: 2 boiled eggs and 1 citrus fruit
Lunch: Steamed vegetables and 2 boiled eggs
Dinner: Chicken with salad

WEDNESDAY

Breakfast: 2 boiled eggs and 1 citrus fruit
Lunch: Steamed vegetables and 2 boiled eggs
Dinner: Chicken with salad

THURSDAY

Breakfast: 2 boiled eggs and 1 citrus fruit
Lunch: Tuna salad
Dinner: Salad and steamed chicken

FRIDAY

Breakfast: 2 boiled eggs and 1 citrus fruit
Lunch: Steamed vegetables, low fat cheese & 2 boiled eggs
Dinner: Salad and 2 boiled eggs

SATURDAY

Breakfast: 2 boiled eggs and 1 citrus fruit
Lunch: Fruit
Dinner: Salad and steamed chicken

SUNDAY

Breakfast: 2 boiled eggs and 1 citrus fruit
Lunch: Low-fat cheese, 1 tomato, & 1 slice wholemeal bread
Dinner: 1 orange, vegetable  salad & 2 boiled eggs

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7 Weight Loss Tricks You Can Start Doing Today



Losing weight can be a very difficult task to overcome especially for those who are highly motivated. In addition, as a person ages the more difficult it gets to maintain an appropriate weight.
One thing many people wonder is if there are any ways to "reverse engineer" life moments (just my fancy way of saying tricks) to help with weight loss.
Here are 9 weight loss tricks you can start using today:

PAY ATTENTION TO PORTION SIZES

Studies have shown that eating food off smaller sized plates lead to eating less.
For example, studies were conducted in a controlled laboratory setting where they focused on food and eating habits of participants. They found that many participants had no clue of the changes in the portions offered and how it affected the amount they had eaten (1).
This leads to overeating! Don't overeat!

Unfortunately overeating happens more often than we think. So to solve that problem, pay real close attention to your bowls and dishes. Or better yet, ask for a smaller portions if you're trying to to lose weight. Save leftovers in a to-go box. If you've been constantly on the lookout for weight loss tricks, mark that down!

DON'T GET DISTRACTED

The study also explains that the more people get distracted (eating out for example), the more they become unaware of the portion sizes handed to them. People who were served 50% more pasta ended up eating 43% more than those with normal portions. Yikes!

RESTRICT YOUR ELECTRONICS

An average American adult spends approximately 5 hours a day watching television. Now, it's safe to assume that the time could be spent planning meals for the rest of the week or getting more exercise throughout their day!
If you're one of them (Don't worry, I won't tell anyone) here are a couple of ways to make use of those extra hours:
  • Yoga: Doing yoga regularly offers many benefits, including making you feel better about your body as you become stronger and more flexible, toning your muscles, reducing stress, and improving your mental and physical well-being. It also helps with weight loss and you can do it practically anywhere inside your home.
  • Dancing
  • Collect bugs
  • Wash or walk the dog
  • Wash the car
  • Water your garden
  • Write an autobiography or a short story
  • Meditation
  • Read a newspaper
  • Browse the internet
  • Make a weight loss smoothie

EAT MORE FRUIT

Many people often associate fruit with sugar--specifically the health conscious eaters. While it is a source of natural sugar, some fruits are rich in fiber and will work wonders for kickstarting your metabolism.
Here are some examples of fruits with plenty of fiber content:
  • Raspberries
  • Blackberries
  • Apples
  • Oranges
  • Flaxseeds
  • Grapefruit
  • Watermelons

GO TO BED EARLIER

It's commonly known that the longer your body stays up the more time your hunger signals will kick in, signaling that it's time to eat again--leading into a snacking trap. Curb your cravings by going to bed before those evil cravings get the chance to cry over more food!

You can set the alarm clock at an earlier time instead and enjoy the remaining left over time for some exercise, meditation or meal prepping.

PRACTICE THE 20-MINUTE RULE

Basically any time you eat make sure to give yourself the right portion sizes. Once you finish one portion and are craving for more, put yourself on timeout for at least 20 minutes to see if you're still feeling hungry.
Why 20 minutes?
It takes our bodies around 20 minutes to recognize that we're physically full. And if your stomach still isn't happy, feel free to help yourself to more food. This little trick actually works quite effectively.

SLEEP IN COLDER TEMPERATURE

As humans, our bodies can react in interesting ways to temperature changes. The warmer the temperature is, the less energy/calories your body needs to keep you warm.
What does this mean?
When our bodies are in the thermoneutral zone, this is where our body does not have to regulate our body temperature, so we feel less inclined to eat because we already feel relaxed and the need for satisfaction is less likely to be strongly desired.
However, when our bodies are above or below this zone, we increase the amount of energy we spend, which "decreases energy stores", such as fat (2).
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Sunday, July 26, 2020

7 Ways to Boost Your Metabolism Naturally


We all have our own metablic rates and a metabolism system built into our bodies. But some people's metabolic rates are faster or slower than others. And that matters because the rate at which your body burns calories and converts fuel to energy can also affect how easily you can lose weight (or simply gain weight). It also tells how much of a risk you hold for developing diabetes. Ouch.
While much of your metabolic rate is determined by body size, genetics, gender and age, there are some lifestyle changes that can, quite literally, speed up the process.
An important note is to be aware of is that metabolism can’t be solely held responsible for all of the weight you gain, or all of the weight you lose. Someone who can burn fat quickly won't be able to stay slim by not exercising and eating junk food, while people with slower metabolisms don't have to worry too much about becoming overweight easily.
But even tiny adjustments to a person’s metabolic rate can add up to significant health benefits over time, says Francesco Celi, MD, chair of the Endocrinology and Metabolism Department at Virginia Commonwealth University.
Here are 7 ways to increase your metabolism, the natural way:

TRY TO KEEP STRESS LEVELS LOW

Even if stressful situations don’t cause you to binge on fatty foods, your body may take longer to process any calories that you do eat. In a 2014 study from Ohio State University, women who reported being stressed out over a 24-hour span burned, on average, 104 fewer calories after they ate a meal of eggs, sausage and biscuits. The researchers point out that over the course of a year, this deficit could translate to an 11-pound weight gain.
“The stress response activates the hormone cortisol” explains Celi, “which has been clearly associated with a worsening of metabolism and, in the long-run, increasing the risk for obesity.” In other words, to help speed up metabolism make sure to wind down more often.


GET A GOOD NIGHT REST

Not getting enough quality shuteye has also been shown to slow metabolism in both men and women; this also may have to do with the brain’s secretion of cortisol when the body is under stress, says Celi. And even if you hit the hay early, that may not be enough. Research has shown that broken sleep (when you’re woken up frequently throughout the night) isn’t nearly as restorative as seven consecutive hours. So on top of crawling under the covers early, be sure to give yourself enough hours to get the rest and recovery your body needs.


CREATE MORE MUSCLE

Not only does muscle weigh more than fat, but it uses more energy, too. The average woman in her 30s who strength-trains 30 to 40 minutes twice a week for four months will increase her resting metabolism by 100 calories a day. That means you're resetting your thermostat to keep running at that rate even on the days when you don't make it to the gym, Hunter explains.


LOWER DOWN THE TEMPERATURE

Sleeping in a cool room seems to increase people’s percentages of brown fat — a type of fat that acts more like muscle — according to a 2014 study conducted by Celi and colleagues at the National Institutes of Health. The research involved five male volunteers, who slept in climate-controlled rooms with only light pajamas and bedsheets, for several months. After four weeks of 66-degree nights, they’d nearly doubled their amounts of brown fat, and also experience an increase in their calorie burn.

“It would be extremely naive to do this and expect to lose weight to the extent you would on a diet,” Celi says. “On the other hand, we did see a measurable increase in glucose metabolism that could certainly add up over time.”
Keeping your home or office cool during the day may also have a similar effect, he adds.

DRINK A CUP OF BLACK COFFEE

A few small studies have shown an association between caffeine consumption, increased metabolic burn, and a reduced risk for type 2 diabetes. Celi says this could possibly be because it helps the body break down fat.
But don’t go overboard: Too many caffeinated beverages a day can cause nervousness, nausea or insomnia. Plus, some coffee beverages are high in fat and sugar.

GET RID OF TRANS FAT

You’ve heard they're bad for you. But trans fats also slow down your body's ability to burn fat. "They have an altered shape and make your biochemistry run funny," Hyman says, explaining that trans fat binds to fat and liver cells and slows metabolism. Eating trans fat can also lead to insulin resistance and inflammation, both of which cripple metabolism and can cause weight gain.

SNACK ON SPICY FOOD

Capsacian, a molecule found in spicy chiles, has been shown to increase body temperature and speed up fat loss — although only temporarily, and only by a small percentage. Celi says there’s also some evidence that chemicals called isothiocyanates, which are present in pungent foods like spicy mustard, wasabi, and horseradish, may help activate brown fat and speed up metabolic rate. Bloody Mary, anyone?
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7 Weight Loss Tricks You Can Start Doing Today


Losing weight can be a very difficult task to overcome especially for those who are highly motivated. In addition, as a person ages the more difficult it gets to maintain an appropriate weight.
One thing many people wonder is if there are any ways to "reverse engineer" life moments (just my fancy way of saying tricks) to help with weight loss.
Here are 9 weight loss tricks you can start using today:

PAY ATTENTION TO PORTION SIZES

Studies have shown that eating food off smaller sized plates lead to eating less.
For example, studies were conducted in a controlled laboratory setting where they focused on food and eating habits of participants. They found that many participants had no clue of the changes in the portions offered and how it affected the amount they had eaten (1).
This leads to overeating! Don't overeat!

Unfortunately overeating happens more often than we think. So to solve that problem, pay real close attention to your bowls and dishes. Or better yet, ask for a smaller portions if you're trying to to lose weight. Save leftovers in a to-go box. If you've been constantly on the lookout for weight loss tricks, mark that down!

DON'T GET DISTRACTED

The study also explains that the more people get distracted (eating out for example), the more they become unaware of the portion sizes handed to them. People who were served 50% more pasta ended up eating 43% more than those with normal portions. Yikes!

RESTRICT YOUR ELECTRONICS

An average American adult spends approximately 5 hours a day watching television. Now, it's safe to assume that the time could be spent planning meals for the rest of the week or getting more exercise throughout their day!
If you're one of them (Don't worry, I won't tell anyone) here are a couple of ways to make use of those extra hours:
  • Yoga: Doing yoga regularly offers many benefits, including making you feel better about your body as you become stronger and more flexible, toning your muscles, reducing stress, and improving your mental and physical well-being. It also helps with weight loss and you can do it practically anywhere inside your home.
  • Dancing
  • Collect bugs
  • Wash or walk the dog
  • Wash the car
  • Water your garden
  • Write an autobiography or a short story
  • Meditation
  • Read a newspaper
  • Browse the internet
  • Make a weight loss smoothie

EAT MORE FRUIT

Many people often associate fruit with sugar--specifically the health conscious eaters. While it is a source of natural sugar, some fruits are rich in fiber and will work wonders for kickstarting your metabolism.
Here are some examples of fruits with plenty of fiber content:
  • Raspberries
  • Blackberries
  • Apples
  • Oranges
  • Flaxseeds
  • Grapefruit
  • Watermelons

GO TO BED EARLIER

It's commonly known that the longer your body stays up the more time your hunger signals will kick in, signaling that it's time to eat again--leading into a snacking trap. Curb your cravings by going to bed before those evil cravings get the chance to cry over more food!

You can set the alarm clock at an earlier time instead and enjoy the remaining left over time for some exercise, meditation or meal prepping.

PRACTICE THE 20-MINUTE RULE

Basically any time you eat make sure to give yourself the right portion sizes. Once you finish one portion and are craving for more, put yourself on timeout for at least 20 minutes to see if you're still feeling hungry.
Why 20 minutes?
It takes our bodies around 20 minutes to recognize that we're physically full. And if your stomach still isn't happy, feel free to help yourself to more food. This little trick actually works quite effectively.

SLEEP IN COLDER TEMPERATURE

As humans, our bodies can react in interesting ways to temperature changes. The warmer the temperature is, the less energy/calories your body needs to keep you warm.
What does this mean?
When our bodies are in the thermoneutral zone, this is where our body does not have to regulate our body temperature, so we feel less inclined to eat because we already feel relaxed and the need for satisfaction is less likely to be strongly desired.
However, when our bodies are above or below this zone, we increase the amount of energy we spend, which "decreases energy stores", such as fat (2).
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3 Principles to Eat More and Still Lose Weight


Trying to lose weight and going on a diet can become a nightmare for some people. And for others, it might be a normal healthy routine for them. But if you're the first type where dieting is not your cup of tea and love eating too much, then read on.
With so much information out there about how to lose weight fast or how to develop healthy eating habits, it's probably also a challenge to decide on what works best for you since you're bombarded with hundreds and thousands of information from a single search on google.
As a society we all grew up thinking that the way to lose weight fast and most efficiently is to drastically reduce our daily calorie intake, which most of the time just meant eating less food.
But we now realize that we can actually lose weight by eating more, if done in a well manner. Here are the 3 principles to eating more and still losing weight:

EAT FATS

Beginners often feel a bit anxious when they hear that fats should be consumed to stay healthy and lose weight. The fact is there are healthy fats and bad fats. The macronutrients in good (healthy) fats will help kick away your hunger signals, making you feel full quicker. Regularly eating healthy fats can also impact blood insulin levels positively as well as reduce the risk of type 2 diabetes. And that should not be ignored, because type 2 diabetes affects nearly 300 million people worldwide and accounts for 90-95% of all adults who had diagnosed cases of diabetes, says a study from the Harvard School of Public Health.

Besides the fats found in processed fats however, all other fats should be just fine for a healthy lifestyle.

Some examples of healthy fats include:
  • Avocado
  • Coconut oil
  • Sunflower seeds
  • Cheese
  • Dark chocolate
  • Nuts
  • Fatty fish
  • Whole eggs
  • Extra virgin olive oil

EAT PROTEIN AND FIBER IN EVERY MEAL

Metabolism gets boosted by consumption of protein, helping you to feel full longer and avoid from bingeing. Fiber is a crucial nutrient that aids in losing weight as it reduces the absorption of sugar in the blood, helping you utilize the carbohydrates (glucose) for energy rather than storing it all as fat.

Berries, chia pudding, cheddar cheese, spinach, and eggs are some of the commonly known sources of protein and fibre. You can also eat salad, chicken, and zucchini noodles.

SET MEAL TIMINGS

Stable blood sugar level is the key to lose weight. To maintain this, do not keep a long gap between two meals. Doing so will end up resulting in a spike in your blood sugar levels, making you overeat. A commonly recommended approach is to eat every 4 hours (because your body transitions into starvation mode around that time) in order to keep your blood sugar levels in check. In addition, it helps to avoid hunger and a bad mood. Also, a study suggested that a schedule for eating helps in reducing body fat accumulation.
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Saturday, July 25, 2020

8 Ways to Purge Belly Fat in a Single Day


You've most likely been seeing information left and right about the dangers of belly fat and realizing how there's hundreds of thousands of posts out there that encourage the diminishment of belly fat around your stomach area. Well, the majority of these information are right and backed by science. You should try as hard as you can to diminish the belly fat around your waist area, as it is linked to health risks. No one wants to live with the ugly sight of belly fat showing anyways. You probably don't want to either.
A couple of years ago, research from Mayo Clinic revealed that being normal weight with excess belly fat is even riskier than just being obese.
This study involved a representative sample of the US population of more than 12,000 subjects, ages 18 or older. Making use of surveys, additional facts were acquired including weight, height, hip and waist measurements, lab tests, illnesses, and socioeconomic status. That data was matched to the National Death Index about 14 years later, and people with cancer and chronic obstructive pulmonary disease were not included in the analysis.
They then found that the subjects with a normal body mass index (BMI) who had a high waist-to-hip ratio (apple shaped) were more likely to die from any cause, even compared to people who are obese. In addition, this group was almost three times more likely to die from heart disease and 2x as likely to die from any causes compared with those with a healthy waist-to-hip ratio and normal BMI levels.

Now that you're (possibly) shaking in fear, here are 8 ways to help you diminish that belly fat within 24 hours:

Burn belly fat with regular workout sessions

Make sure you get your daily workout sessions clocked in! Regular exercise is one of the best ways to be successful in fast weight loss efforts and weight maintenance. And since there's no correct answer as to whether the ideal workout is resistance training or aerobic, your best option is to do a little bit of both. Resistance training is especially important for people over 30, who will otherwise begin to lose bone density.

 Contrary to popular belief, abdominal crunches are not going to melt away belly fat, though they will help build muscle that could help define the area. And since muscle mass has a higher resting metabolic rate and energy expenditure than fat, it could help you trim down.

Burn belly fat by incorporating more fiber into your diet

It's a great idea to incorporate more fiber into your diet plan (especially soluble fiber found in legumes, chia seeds, oats, fruits and vegetables). These can help reduce the accumulation of fat in the abdominal area. Fiber is infused with water, filling up the volumne of your stomach contents and giving you a a feeling of fullness. It also reduces the absorption of fat from food by binding with bile acids (required for digesting dietary fats).

Fiber can also bind with sugars and other carbs, reducing or delaying their absorption into the bloodstream.

Burn belly fat by cutting out alcohol

It’s called a beer belly for a reason! Alcohol consumption has long been associated with abdominal obesity and can easily derail your fat-loss efforts. Alcohol is not only high in calories, but it’s the body’s preferred fuel, so when you drink it, the other macronutrients in your food will be sent into storage (aka your belly, or possibly your thighs or butt).

 Alcohol is also notorious for lowering your self-control and inhibitions, so you can easily end up eating and drinking too much.

Burn belly fat by getting adequate sleep

When you understand how lack of sleep contributes to obesity, you’ll realize how important it is to get good sleep every night. Sleep regulates endocrine function, maintaining the right balance between the hunger hormone ghrelin and the satiety hormone leptin.
Sleep deprivation increases appetite, insulin resistance, and the stress hormone cortisol, all of which contribute to fat accumulation in the body. Make sure that you get at least 7 to 8 hours of sleep every night.

Burn belly fat by cutting out sugar

If you're regularly eating sugar, especially refined sugars such as the sugars added to sweetened food and beverages, you should probably cut down as they are the leading cause to an excess of visceral fat.

 The fructose and glucose that come out of sugar are simple carbohydrates (commonly referred as carbs) that get absorbed quickly into the bloodstream and metabolized to release energy. When there's an excess intake, they get converted to glycogen to then be stored in fat tissue.
Consuming plenty of sugar also contributes to a spike in your blood sugar, which drives insulin to be released in large amounts, potentially leading to insulin resistance (which is actually associated with metabolic syndrome).

If you begin to cut out all sweetened foods and drinks (including fruit juices), you will greatly reduce the chances of potentially developing more belly fat. So if you wanted to lose belly fat fast , it's a good idea to start with this habit. As a healthier substitute, you can swap them with natural sweeteners such as raw honey, coconut crystals, and even fresh fruit.

Burn belly fat by soothing the mind

Yoga and meditation can aid fat loss, but not so much from the physical effect of the movements as from their calming and relaxing effect. Several studies have linked high levels of the stress hormone cortisol to weight gain, particularly in the belly area. Practice yoga for at least 20 to 30 minutes a day for best results, or start a daily meditation practice.

Burn belly fat by consuming more protein

Protein is one macronutrient that can really help fight belly fat. When you eat more protein, it keeps you fuller longer and reduces the hunger hormone ghrelin, helping you slash the total calories you consume in a day. High-protein meals, with 20 to 30 grams of protein each, can also help you burn more calories by raising the body’s metabolic rate.

 Eat up to three protein-rich meals a day to keep your appetite and cravings in check. Good sources of protein include poultry, lean meat, eggs, fresh-caught fish and other seafood, cottage cheese, and yogurt. Include one or more of these in every meal. 
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