Even though Create a Fit Life focuses on the emotional side of eating, we want to make sure we cover everything that promotes well being on a daily basis. For this reason, we are going to cover how to lose belly fat.
Struggling with belly fat can not only change the way you feel about yourself, but it can also have an impact on how you feel physically.
Having a bloated belly can make it difficult to stand up from a sitting position as well as making you feel unbalanced when you walk.
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Many times when you hear the word “belly fat” images of a young woman with a washboard stomach pops into your mind, but this is not about being a swimsuit model.
It is about feeling good about yourself and being able to get around easily. We are going to accomplish this with simple tricks.
I bet you thought you were going to have to do 100 sit-ups a day. Although exercise won’t hurt, these tricks will be a little less painless.
Foods to Avoid to Get Rid of Belly Fat
Do you ever wake up in the morning and wonder why your stomach feels so puffy? Or maybe you woke up and it felt flat?
What causes one day to be different from the next? A lot of it has to do with the foods you have eaten the day before.
Try eliminating or reducing the following foods from your diet and see if it makes a difference.
Not only do dairy foods contain a lot of fat, but they can also be high in calories. Lactose intolerance is common and you may not even be aware that you have it.
There are lactose-free alternatives. Nut milk is a good substitute. Cheese and yogurt are foods you should limit to be able to reduce the belly puffiness.
Limit dairy foods and you will feel the difference in your stomach in no time at all.
Potato chips are one of my favorite items, but there is no nutritional value in chips. Chips are loaded with salt.
Salty snacks like chips are loaded with highly unhealthy hydrogenated oils – which contribute to increased cholesterol and heart disease.
The sodium can cause you to retain water only adding to belly fat and not reducing it. Even though chips taste good there are many reasons, including belly fat, not to make them a regular part of your diet.
If you are doing your best to eat healthy, you also have to be mindful of the drinks you are consuming.
Many tasty drinks are filled with sugar and that includes sodas. Sugar in any form contributes to belly fat. Sodas also have their fair share of sodium.
Both of these will counteract your efforts to achieve a flat stomach. Consuming food and drinks with a lot of sugar can lead to blood sugar spikes.
These spikes can lead to cravings for additional sugar. Water is your best bet when it comes to hydrating your body.
Who doesn’t like cookies, cakes and pies? Your belly…that’s who. Pretty much anything that falls under the category of “baked goods” is high in sugar and calories.
There is very little nutritional value in baked goods. Store-bought goodies also contain loads of preservatives.
These indulgences are tasty, but they will not take you towards your goals. If you have to have these foods limit them to one time a week, but keep in mind sugary foods can cause cravings.
Fried foods…they are tasty and readily available at fast-food restaurants, but what are the consequences for making fried foods a regular part of your diet.
Well…belly fat is one disadvantage. Weight gain and unhealthy cholesterol levels are two more consequences for eating fried food.
Clogged arteries can be a long-term result of a diet heavy in grease. Fried foods should be a more rare rather than common indulgence if you are on a quest for a flat stomach.
Processed carbs are probably one of the biggest offenders of a puffy tummy. Don’t believe me?
Eliminate bread, pasta and rice for one day and see if you notice a difference. If you are trying to lose weight and you are able to follow a low carb food plan, you will find the pounds will drop off quickly.
If you can avoid carbs late in the day, you will have the battle of the bulge half won.
Sweeteners and Added Sugar
Few things rival the sweet taste of sugar. But after the taste is gone, what does it really do to you? Sugar steals your energy.
There may be a sugar rush initially, but it is often followed by a crash that leaves you feeling like you want to take a nap and then there are the cravings for more sugar.
Besides increasing the size of your belly, sugar is reported to have these dangers ((https://www.atkins.com/how-it-works/library/articles/10-ways-sugar-harms-your-health)) as well:
1. causes glucose levels to spike and plummet
2. increases the risk of obesity, diabetes, and heart disease
3. affects your immune function
4. can lead to chromium deficiency
5. accelerates aging
6. causes tooth decay
7. can cause gum disease, which can lead to heart disease
8. affects cognition in children
9. increases stress
10. takes the place of important nutrients
Do you really need more reasons than this to limit your sugar consumption? Maple syrup and honey make good natural sugar substitutes, but even these should be consumed in moderation.
Who doesn’t enjoy a cocktail after a long day? Well, keep in mind alcohol is a close cousin to sugar and will cause the same bloating effect.
Alcoholic beverages are high in calories and can be filled with syrups and juices that can lead to blood sugar spikes. Dehydration and water-retention leading to the bloated tummy that we are trying to avoid.
Having a drink before dinner can be a great way to end the workday, but as always, moderation is necessary to keep your health in check.
Final Thoughts on Getting Rid of Belly Fat
For me, getting rid of belly fat does not mean I am trying to look good in a bikini. It is about feeling light and not bloated. All of the above things contribute to belly fat.
Additionally, eating late in the evening is another cause of belly fat. If you have your final meal by 6PM and avoid snacking through the evening, the difference in your belly fat should be noticeable.
If you want to see a difference in the way you feel, try eating clean for one day. I don’t mean eat like a bird but eat whole foods.
Avoid sugar and processed foods and limit processed carbs. Try doing this even for a day and you will notice a difference. At that point, you can decide if making the changes are worth the results.
Picking and choosing when you indulge in any of the above is also an option and that really is what life is about. You can indulge, but you just cannot do it on a regular basis and have a flatter stomach as a result.
Enjoy the above moderately and enjoy long before bedtime and you will be well on your way to eliminating belly fat.