"Eating refined carbs like bread, rice, pasta and cookies [in excess] will increase our belly fat. If we want to lose it, we should focus on eating nutrient- and fiber-rich carbs such as vegetables and low-glycemic fruits," says Djordjevic.
Whole grains are the best carbohydrates for losing belly fat. Whole grains are the best carbs because they are more filling than processed carbs. Whole grains have been shown to lower the risk of coronary heart disease, diabetes, cancer, and help to control your weight.
Examples of bad carbs include: white sugar, bread, pasta, and flour. sugary drinks and juices. cakes, candy, and cookies.
The key to incorporating carbohydrates into a weight loss-friendly diet is to choose complex carbs over simple, refined ones. Complex carbs, found in foods like whole grains, legumes, fruits, and vegetables are rich in fiber. This fiber content slows digestion, ensuring a gradual release of energy.
Refined Pasta
Not only is this one of the foods to avoid to lose belly fat, but enriched pasta has also been linked to heart disease and an elevated risk of developing diabetes. Opt for whole-grain pasta or ingredients derived from organic sources.
Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.
Tip: Start your day with a high-protein, high-fat food like Greek yogurt, eggs scrambled with vegetables, or chia pudding, and you'll reduce your hunger. One of the first things you notice when you replace simple carbs with high-fiber foods is that your belly may flatten out.
You'll Lose Water Weight
Glycogen helps your body retain water. You may also lose some salt along with the carbs you cut out. When you start to eat carbs again, the water weight comes right back. It takes 2 to 3 weeks for ketosis to rev up and start to burn fat.
Examples of complex carbs include starchy vegetables (white and sweet potatoes, peas, corn), legumes (beans, lentils), and whole grains. Choose these carbs to get the most nutrition with the least impact on blood sugar.
A second strategy is to look at the ratio of grams of carbohydrates to grams of dietary fiber. We're looking for about 5 to 1 or less. For example, whole-wheat Wonder Bread passes the first test: The first word in its ingredients list is “whole.” However, it then includes corn syrup and the contents of a chemistry set.
What is the fastest way to lose belly fat in a week? Doing cardio and abdominal exercises every day, coupled with a healthy diet (that is low in calories, fats, and sugars) is an efficient strategy for losing belly fat quickly.
People who regularly eat and drink more calories than they burn each day are more likely to gain extra weight, including belly fat. Getting older also makes a difference. People lose muscle as they age. And the problem is worse for those who are not physically active.
The article highlights five homemade morning drinks that assist in losing belly fat by enhancing metabolism and promoting fat burning. These beverages include honey-infused lemon water, jeera water, buttermilk or chaas, cinnamon tea, and green tea.
"Eating refined carbs like bread, rice, pasta and cookies [in excess] will increase our belly fat. If we want to lose it, we should focus on eating nutrient- and fiber-rich carbs such as vegetables and low-glycemic fruits," says Djordjevic.
Studies have shown that you can help trim visceral fat or prevent its growth with both aerobic activity (such as brisk walking) and strength training (exercising with weights). Spot exercises, such as sit-ups, can tighten abdominal muscles but won't get at visceral fat. Exercise can also help keep fat from coming back.
A research study states that regular walking helps reduce belly fat, which improves the body's response to insulin. Walking for at least 30 minutes every day allows you to prevent weight gain. It can also strengthen the muscles in your legs and tone your legs.
An easy way to achieve this is to push dinner a little earlier or skip the late-night snacks. Healthy individuals may consider going longer (13 to 16 hours) to reap even greater benefits in terms of fat-burning.
The battle of the bulge. One reason belly fat is so hard to lose is that it's considered an “active fat.” Unlike some fatty tissue that simply sits “dormant,” belly fat releases hormones that can have an impact on your health — and your ability to lose weight, especially in the waist and abdomen areas.