One of the areas of the body that gets a lot of attention when it comes to weight gain is the stomach, or belly. Weight gain is more noticeable in the belly area than in any other parts of the body because it shows prominently and it becomes more apparent when fitting into clothing becomes a challenge. There are different ways to fight the battle of the bulge. However, without having the will and determination to succeed makes it a difficult process to achieve. Therefore, it is important to have the proper discipline to achieve a challenging task in a faster and efficient way.
Step 1
Cut down on carbohydrate intake. Avoid the white carbohydrates and go for the darker ones. Most white carbohydrates are high in calories, therefore, take longer to burn. The remaining calories become fat deposits, which lead to weight gain. Darker carbohydrates are high in fiber that are easier to digest–therefore, least likely to become fat deposits. Some examples of darker carbohydrates are whole wheat bread, brown rice, whole wheat pasta and high-fiber bran flakes.
Step 2
Cut down on fats. Avoid deep frying when cooking. If you must fry, use olive oil instead of lard or regular vegetable oil. Avoid trans fats that can lead to heart problems due to increases in cholesterol. As much as possible, steam, broil, grill and bake when cooking your foods instead of deep frying.
Step 3
Eat more lean proteins. Lean proteins can help build muscles, not fat. Good examples of lean proteins are lean meats, fish, skinless chicken and eggs with the yolk removed.
Step 4
Eat more vegetables and fruits. Vegetables and fruits have high fiber content, therefore, they can help in losing weight. Avoid those that are high in sugar content such as oranges. If you must eat them, limit your servings each day. Eat nuts, such as almonds and walnuts.
Step 5
Avoid overeating. Avoid all-you-can eat restaurants, so that you will not feel forced to eat more to get your money’s worth. Avoid junk foods due to their high fat content.
Step 6
Do short, more intense exercises that combine both cardio and strength. Combine aerobic with anaerobic exercises. Do running, walking, aerobic dance exercises in combination with push-ups, crunches and pull-ups to help burn fat faster, resulting in a smaller belly.
Step 7
Keep hydrated all day long. Drink an average of eight glasses of water each day and a glass of low-fat milk each day. Avoid drinking sodas and juices with high sugar content.
Step 8
Get enough sleep. An average of six to eight hours each day is beneficial for your health.
Step 9
Limit your alcohol intake. Alcohol, including beer, wine and liquor, can slow down the way your body burns fat. Just think about the term “beer-belly.” Limit yourself to only one drink per day. A glass of red wine is a great choice, which is low in carbohydrates and has some health benefits.
Step 10
Control stress in your life. It may not be possible remove the stress in life, but knowing how to control it can be beneficial to your well-being. When the body experiences high stress levels, it produces cortisol, which is a hormone that can impede the process of burning belly fat. Control your stress by not overloading your life with too much work. Take time to enjoy your surroundings and the company of your friends and loved ones. Eat right, exercise, do yoga, get a massage, take a vacation, or go to a spa to unwind. Avoid any conflicts with others and live a simple, quiet life in order to have fewer problems.
Warnings
- Avoid fat-burning pills or drugs that have harmful ingredients. Consult your doctor to find out their pros and cons.
