Introduction
If you’re looking for abdominal fat melting secrets that actually work, you’ve come to the right place. Eating the right foods and avoiding the wrong ones can make a huge difference in your waistline. In this article, we’ll discuss the best foods to eat and the worst foods to avoid in order to melt away abdominal fat. We’ll also provide some tips and tricks to help you stay on track and reach your goals. So, if you’re ready to get started, let’s dive in and learn the abdominal fat melting secrets that actually work.
Abdominal Fat Melting Secrets That Actually Work — Eat This Not That
If you’re looking to shed some abdominal fat, you’re not alone. Many people struggle with stubborn belly fat, and it can be difficult to know what to do to get rid of it. Fortunately, there are some secrets that can help you melt away that fat and get the flat stomach you’ve been dreaming of.
Eat More Protein
Protein is essential for weight loss, and it can help you burn fat faster. Eating more protein can help you feel fuller for longer, which can help you reduce your overall calorie intake. Aim to get at least 20-30 grams of protein with each meal. Good sources of protein include lean meats, fish, eggs, dairy, nuts, and legumes.
Cut Out Refined Carbs
Refined carbs like white bread, white rice, and sugary snacks can cause your blood sugar to spike, which can lead to increased fat storage in your abdominal area. Instead, opt for complex carbs like whole grains, fruits, and vegetables. These foods are packed with fiber and other nutrients that can help you feel fuller for longer and keep your blood sugar levels stable.
Get Moving
Exercise is essential for burning fat and building muscle. Aim to get at least 30 minutes of moderate-intensity exercise each day. This can include walking, jogging, cycling, swimming, or any other activity that gets your heart rate up. Strength training is also important for building muscle and burning fat. Try to do at least two strength-training sessions each week.
Drink More Water
Staying hydrated is essential for weight loss. Drinking plenty of water can help you feel fuller for longer and reduce your overall calorie intake. Aim to drink at least 8 glasses of water each day. You can also add some lemon or lime juice for flavor.
Get Enough Sleep
Getting enough sleep is essential for weight loss. When you don’t get enough sleep, your body produces more of the hormone ghrelin, which can increase your appetite and make you crave unhealthy foods. Aim to get at least 7-8 hours of sleep each night.
Reduce Stress
Stress can lead to increased cortisol levels, which can cause your body to store more fat in your abdominal area. Try to reduce stress by taking time for yourself each day. This can include reading, meditating, or doing yoga. You can also try to get more sleep and exercise regularly to help reduce stress.
Conclusion
These abdominal fat melting secrets can help you get the flat stomach you’ve been dreaming of. Eating more protein, cutting out refined carbs, getting moving, drinking more water, getting enough sleep, and reducing stress can all help you burn fat and get the body you want.
We all know belly fat can be a challenge to get rid of, but many don’t know how dangerous it can actually be. There’s two different types of body fat: Subcutaneous fat is what you can see and pinch and visceral fat, which is hidden deep within our abdomen. It wraps around our vital organs, which can lead to serious health issues like some cancers, stroke, type 2 diabetes and more. Melting away visceral fat is important for our health and overall well-being, and Eat This, Not That! Health spoke with experts who explain how to shed excess belly fat. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Rajesh Chotalia, a Health and Wellness Consultant, Independent Pharmacist and founder of Simple Healthy Living says, “You can have a higher BMI and can have low visceral fat which is healthy, and you can have a lower BMI but high visceral fat, and that is very risky. This is sometimes called ‘skinny fat.’ (‘Skinny’ from the outside but ‘fat’ on the inside). Why is this so dangerous? Because this fat is putting pressure on your internal vital organs like your Kidney, Heart, Stomach, and Intestines, and in doing so, it creates a burden on your vital organs. For a man, a healthy waistline is around 35.5 and for a woman, it is 31.5. Your risk of health goes up when your waist is bigger. For example, for a man to go up to a 43-inch waist, your morality jumps to 50% when compared to a 35-inch waist. Women suffer 80% percent greater mortality risk at 37.5 Inches compared to 27.5 Inches. Simply put, the belly fat around your waistline is the Visceral fat and is the most dangerous one.”
Chotalia states, “These are the categories of food that are responsible for visceral fat: Trans fats, which are found in meats and dairy as well as in deep-fried or processed foods. Also bad are sodas, candy, processed baked goods, and other foods sweetened with fructose.”
“Do aerobic exercise where you are able to breathe and do exercises like normal walking or brisk walking for 30 minutes a day,” reveals Chotalia. “I suggest taking a ‘digestive walk’ after lunch and dinner for 15 to 20 minutes. If you start going after every meal, it will help you keep up with this routine. It’s also important to maintain and build your muscles. Workout with weights, do resistance training like push-ups and sit-ups, or practice yoga.”
Chotalia explains, “Look at everything that is going inside you from morning until you go to bed. Write it down and take a look at it. Make sure the food you are eating is water-rich, fiber-rich, and contains macro and micronutrients like vitamins and minerals, and is calorie balanced. Your goal is to eat 70% of foods that fit in here. Just because they are liquids doesn’t mean that coffee, tea, and soda are considered water-rich. In fact, they are very unhealthy for your health and dehydrate you. They are also acidic to your body.Foods that fit this category are vegetables, fruits, legumes and beans, and some nuts. I call this Whole food Plant Based (WFPB) diet. Eat lots of salad without oil and fat-drenched dressing. Use avocado, grounded flax and chia seed as a good source of fat. Use sprouts like broccoli sprouts, alfalfa, Fenugreek sprouts, mung bean sprouts etc. These are nutritionally rich and calories poor.”
Chotalia states, “We know we have to eat healthily and exercise–and still we are not able to do it. Have you thought about why? Let us think about it: Due to busy work and stressful events happening in our life we have not planned our food, so when we are stressed, tired and hungry, we pick up the food that shows up and as we have not planned. Then we pick up what’s convenient- and that’s usually fast food loaded with all the bad things like Fat, Sugar, Oil, that’s also processed and loaded with chemicals and preservatives. When you are purpose-driven and you have taken the time out to plan the food for the entire week and get the groceries accordingly, you are well equipped so you have food ready when you need it and do not pick up bad food. Stress Management like meditation, writing a gratitude journal and going to sleep before 10 PM and waking up at 6:00AM gives your body a healing rest. You are less reactive and tired when you are ready to start your day. You can get a coach or professional help if you need it in this area. Make it a Must and you will see the positive results.”
Heather Newgen