HOW TO LOSE WEIGHT AROUND THE BELLY
Eat enough protein, but of the right kind
What does breakfast have to do with having fat around the belly? Protein curbs the constant cravings for snacking, and helps us feel fuller for longer. It’s also responsible for building muscles and burning calories even when you’re not doing sports. Most people take the recommended amount of protein a day, but don’t always choose the right sources. The best types are fish, chicken, turkey meat and meatless foods like beans and lentils. Instead often they often resort to red meats and cheeses.
What to eat protein with? Take your pick of protein foods that are not greasy and try to consume about 1 gram of protein for every kilogram of body weight.
(65-KG woman is recommended to take in about 65 grams of protein).
Include in your diet and enough fiber. Foods that are good sources of protein and fiber are: oatmeal, beans, fruits and cruciferous vegetables (cauliflower, broccoli, radishes, cabbage, etc.). According to a major survey * increasing fiber intake by 10 grams a day reduces fat around the abdomen by 3.7% over five years.
Any food you consume is low fat
What has low fat food to do with fat around the belly? Many processed low-fat foods contain large amounts of sugar. Sugar is the main culprit to fat accumulating just around the abdomen. Equally important is the fact that certain fats – mono and polyunsaturated – can actually help us lose weight around the abdomen.
A diet which is rich in monounsaturated fatsstops the weight from piling up around our waist.
What action should we take? Try to eat more mono and polyunsaturated fats from foods like nuts, olives and olive oil. Anyone who respects the individual meal plans of Top Form knows that consumption of 1 tablespoon of olive oil with every meal is not only permitted but recommended. Even if we overdo polyunsaturated fats (though they have calories) it is nice to know that they are unlikely to accumulate in the body as fat. **
We don’t always have time for breakfast
What does this have to do with fat around the belly? Skipping meals not only slows metabolism,but research on mice has concluded that it can lead to accumulation of fat around the stomach area.
What action should we take? Do your best to eat regularly (at intervals of 3-4 hours) to support and contribute to a higher metabolism in your body. Compliance with the appropriate mode for you will help you get used to regular meals.
Menopause and Excess Abdominal Fat
What does the menopause haveto do with fat around the belly? When estrogen levels in the body decrease fat cells in the abdomen increase. We start to store fat from the bloodstream before we can burn it for fuel.
What action should we take? Move. Women who are postmenopausal will gain weight much easier, but studies show that moderate physical activity such as walking, cycling and gardening has a greater impact on abdominal fat in postmenopausal women than in younger women.