If you're one of those people who tend to carry weight in their belly, you can do something about it! While hundreds of crunches aren't exactly the answer, what you put in your mouth is. Certain foods are proven to diminish belly fat , like whole grains, MUFAs like avocado , nuts, seeds, and olive oil.
You can also eat eggs , lean protein especially fish like salmon , and tofu. Fiber-rich veggies such as greens and beans fight visceral fat around your inner organs, as well as berries like blueberries and raspberries.
What You Should Eat for Breakfast, Lunch, and Dinner If You Want to Lose Weight
This is great news! Make one of these delicious dinner recipes tonight, and with each bite, you can feel good that you're doing your body and your belly good. View On One Page. Photo 0 of Use tools to track your progress. Smartphone apps, fitness trackers, or simply keeping a journal can help you keep track of the food you eat, the calories you burn, and the weight you lose. Seeing the results in black and white can help you stay motivated.
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Get plenty of sleep. Lack of sleep stimulates your appetite so you want more food than normal; at the same time, it stops you feeling satisfied, making you want to keep eating. Sleep deprivation can also affect your motivation, so aim for eight hours of quality sleep a night. Replacing refined carbs with their whole-grain counterparts and eliminating candy and desserts is only part of the solution, though. Sugar is hidden in foods as diverse as canned soups and vegetables, pasta sauce, margarine, and many reduced fat foods. Since your body gets all it needs from sugar naturally occurring in food, all this added sugar amounts to nothing but a lot of empty calories and unhealthy spikes in your blood glucose.
Calories obtained from fructose found in sugary beverages such as soda and processed foods like doughnuts, muffins, and candy are more likely to add to fat around your belly. Cutting back on sugary foods can mean a slimmer waistline as well as a lower risk of diabetes.
High-fiber foods such as fruit, vegetables, beans, and whole grains are higher in volume and take longer to digest, making them filling—and great for weight-loss. Eat vegetables raw or steamed , not fried or breaded, and dress them with herbs and spices or a little olive oil for flavor.
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Add fruit to low sugar cereal —blueberries, strawberries, sliced bananas. Bulk out sandwiches by adding healthy veggie choices like lettuce, tomatoes, sprouts, cucumbers, and avocado. Add more veggies to your favorite main courses to make your dish more substantial. Even pasta and stir-fries can be diet-friendly if you use less noodles and more vegetables. Set yourself up for weight-loss success by taking charge of your food environment: when you eat, how much you eat, and what foods you make easily available.
Cook your own meals at home. This allows you to control both portion size and what goes in to the food. Restaurant and packaged foods generally contain a lot more sugar, unhealthy fat, and calories than food cooked at home —plus the portion sizes tend to be larger. Serve yourself smaller portions. Use small plates, bowls, and cups to make your portions appear larger. Eat early. Studies suggest that consuming more of your daily calories at breakfast and fewer at dinner can help you drop more pounds. Eating a larger, healthy breakfast can jump-start your metabolism, stop you feeling hungry during the day, and give you more time to burn off the calories.
Fast for 14 hours a day. Try to eat dinner earlier in the day and then fast until breakfast the next morning.
Plan your meals and snacks ahead of time. You can create your own small portion snacks in plastic bags or containers. Drink more water. Thirst can often be confused with hunger, so by drinking water you can avoid extra calories.
What about snacking?
Limit the amount of tempting foods you have at home. If you share a kitchen with non-dieters, store indulgent foods out of sight. The degree to which exercise aids weight loss is open to debate, but the benefits go way beyond burning calories. Lack time for a long workout? Three minute spurts of exercise per day can be just as good as one minute workout. Remember: anything is better than nothing. Start off slowly with small amounts of physical activity each day.
30 Weight Loss Dinner Recipes For Super Busy Weeknights
Find exercise you enjoy. Try walking with a friend, dancing, hiking, cycling, playing Frisbee with a dog, enjoying a pickup game of basketball, or playing activity-based video games with your kids. Far from it. Whatever diet you use to lose weight in the first place, adopting these habits may help you to keep it off:. A handful of nuts can prevent an afternoon slump. If you need a quick snack to help you power through till lunch, choose something packed with fiber, protein, and healthy fat.
Weight Loss Diet: 10 Low Calorie Dinner Recipes
A handful of nuts, though high in calories per serving, can act as the filling you need to get through your morning. Health suggests choosing nuts that come in small portions, such as calorie packs. Not feeling nutty? Snack on fresh fruit, vegetable chips, or veggies with hummus dip. Piling your lunch sandwich with veggies is an easy way to load up on fiber. Lunch is the perfect time of day to pile on the vegetables. Order or create a sandwich bursting with spinach, onions, bell peppers, and a healthy veggie or legume spread. You can also add these and more high-protein veggies to a colorful salad.
Instead, go for something that packs carbs, protein, and fat into a small, simple serving.