When you think about weight loss or fitness, it is not just about eating low-calorie food or exercising incessantly; it is a combination of factors including your mindset that will lead to successful long-term weight loss and fitness. Being overweight is not necessarily be equal to unhealthy. The fat under the skin is not that big problem but it’s the fat in the abdominal cavity, the belly fat. Anything above 40 inches (102 cm) in men and 35
inches (88 cm) in women, is known as abdominal obesity.
We give you Top eating tips on how to lose fat and reduce weight, Read it and follow the tips to lose considerable amount of fat.
Eat Slowly: Eating meals slowly makes you feel more full and boosts weight-reducing hormones. It also helps you from overeating. Your brain normally takes 10-15 minutes to recognize that your stomach is full. When you eat slowly, it gives both your brain and stomach more time to recognize when you are full.
Drink water before meals: Drinking water before 15-20 minutes before a meal helps you in two terms; first your hydrating your body and secondly this will help you control your portion and reduce the chance of overeating.
Consume foods with a low GI: Low GI food causes the blood sugar level to rise in a controlled fashion, providing a consistent source of energy over a long period and helps you control food cravings, resulting in decreased appetite.
Exercise: Exercise does not just mean going to the gym; it means physical activity which could be sports or free-hand workouts too. Like if you are doing cardio or functional training or sports, it will help you burn your calories in terms of fat and for muscle strengthening or to maintain muscle mass, weight training is the right workout to follow.
Keep yourself hydrated: Water is the medium for most of the body processes. When there isn’t enough water in the body these processes slow down and as a result the body burns less calories. Everyday, we lose about 700 ml of water through our skin and breathing, 100 ml in feces, 1.5 L in urine and 200 ml as sweat. Which is why we need about 2.5 -3 L of water everyday.So keep yourself hydrated and keep your metabolic rate up.
Use smaller plates : One should use smaller plates for each meal so that you can keep an eye on the portion size of each food groups. When you eat in a smaller plate, it looks fuller with lesser food. As a result, you pile up less food on it and eat less.
Get adequate sleep: Sleep is a function of the body that is it helps the body in regenerating itself, building immunity and repairing the damage done to it through daily activities. Waking up during nights make you feel hungry and mostly you end in consuming high-calorie snacks. From lack of sleep you are storing more belly fat due to the high cortisol level in your body. Get 7-8 hours of sleep, atleast.
Eat soluble fibre: There is some evidence that soluble dietary fiber may lead to reduced amounts of belly fat, which should cause major improvements in metabolic health. Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.Studies show this type of fiber promotes weight loss by helping you feel full so you naturally eat less. It may also decrease the amount of calories your body absorbs from food.
One review study found that an additional 14 grams of fiber per day were linked to a 10% decrease in calorie intake and weight loss of 2 kg over 4 months.In one 5-year study, eating 10 grams of soluble fiber per day was linked to a 3.7% reduction in the amount of fat in the abdominal cavity, but it had no effect on the amount of fat under the skin.
Avoid foods that contain trans-fat: Trans-fats are made by pumping hydrogen into unsaturated fats. These fats are linked to heart disease, abdominal fat gain, insulin resistance, etc. In the food labels these are often listed as “partially hydrogenated” fats.
Reduce your stress-level: Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the “stress hormone.”Research shows high cortisol levels increase appetite and drive abdominal fat storage.
Apply these simple tricks to slowly condition your brain and lose weight more effectively. Along with watching your diet and exercising, successful weight loss is also a mind game. You have to stay focused positively and think for a long-term lifestyle change.
“Understand your body and then get cracking on losing weight..”