Nigerian flat tummy diet plan

Of course, following those kinds of diet religiously would cause you to lose weight but not much fat. That is, you'll lose little fat and plenty of temporary water weight and lean muscle mass. And in no time, you'll end back with all the stomach fat and more. Cardio is good but too much can be very stressful on the body.

If you do every other thing right including eating healthy, exercising and so on and you're not in a caloric deficit i. Check out This weight loss post for more details on calorie deficit. I'll be the unpopular guy and tell you the bitter gospel truth about losing belly fat. There is no special way, shortcuts, secret exercise or magic diet for losing belly fat.

To get rid of belly fat for good, what works is the old, boring, time-tested weight loss strategies Which are That said, I will be showing a few proven strategies that have been shown to target the fat in the belly area more than other areas of the body. To lose belly fat quickly, here are the types of foods that should make up your Nigerian diet. As you might be aware, protein is the most important macronutrient when it comes to losing weight. That's not all, One research study revealed that people who ate more high-quality protein foods had way less belly fat [ 9 ].

Have questions? feel free to ask below.

Another interesting study revealed that protein intake was linked to a lowered risk of belly fat gain over a 5 years period [ 10 ]. Some Nigerian foods high in quality protein include Egg, fish, Chicken, etc I have compiled the complete list of High protein foods you can find in Nigeria Here.

These fibres slow down digestions and improve absorption of nutrients. Which can help keep you full longer and reduce your cravings [ 11 ]. These fibres are can also be effective in cutting down harmful belly fat. A 5-year long study showed a 3. These fibres can be found in most Nigerian vegetables and fruits, as well as legumes like beans and grains like Oats.

Causes of Belly Fat

Foods rich in healthy fats in general not only taste delicious but help you lose weight when consumed in moderate amount. Some studies have suggested that omega-3 fatty acid, in particular, helps reduce the "more dangerous" type of belly fat Visceral fat. Nigerian foods rich in omega-3 are mostly fatty fish like salmon, sardines, mackerel, etc and nuts like walnuts.

Now, you know what kinds of foods to make up the majority of your Nigerian diet for a flat stomach, the next equally important things you need to know are If you're dead serious about achieving a flat stomach, here are the foods that should be off your diet:. Highly processed carbs have been stripped off most of their fibre content leaving behind just plain sugar.

And consuming them causes rise insulin and blood sugar level. Which can, over time, leads to an increase in belly fat including visceral fat, the most harmful kind of belly fat located inside your organs in your stomach. There are two kinds of belly fat: 1. Visceral: This fat surrounds your organs. Subcutaneous: This is fat sits underneath your skin. Excess visceral fat is more harmful than excess subcutaneous fat.

Reduce intake processed carbs and replace them with whole foods or less processed foods. Soft drinks are packed with liquid fructose sugar , which can easily cause belly fat. Soft drinks are said to be even worst than high-sugar foods because they are quicker to digest and easier consume more at a goal. Studies show that Sugary beverages lead to increased fat in the liver. Fruit juices are just disguised sugary drinks. They also fall under processed carbs.

Frequent drinking of fruit juice can also lead to an increase in belly fat [ 19 ]. Eat your fruit Instead. And if you must drink your fruit, make a smoothie.

They cause hormonal imbalances, inflammation and Insulin Resistance. All of which encourages fat to be stored around the belly area. Use good oils like coconut oil, virgin olive oil, avocado oil and palm oil. Exercising has been shown to not only to be effective in losing belly fat but also help in preventing you from regaining the belly fat [ 20 ].

Because exercising helps in lower blood sugar, reduce inflammation and help improve your metabolism [ 21 ]. Now, what are the best type of exercise for reducing belly fat? Also, weight training leads to an increase in lean muscle mass, which helps in consuming and keeping off excess body fat.

Once the basics are out of the way, here some extra tip that can give you a significant hand in shredding those belly fat Your best bet is to replace the vegetable oil you normally use now in cooking with coconut oil. As I already pointed out, numerous studies have shown that excess sugar can lead to an increase in the accumulation of fat in both the tummy and liver [ 30 ].

Because stress encourages the adrenal glands to produce cortisol, the stress hormone. So, try to keep stress under control and practice proper stress management. Good sleep is not only important for many aspects of your health, but also important in dealing with excess body fat including belly fat. In fact, several studies have shown a direct correlation between sleep quality and excess fat. Like this year study[ 33 ] on 68, women found that those who slept less than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night.

In essence, to get rid of excess fat, try to get at least 7 hours of deep sleep. And try to always sleep before midnight for better quality sleep.

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Moving more is cheat code to prevent and drop some serious weight including belly fat. One research study linked an 0. You don't always have to wait for exercise time before your move. Make the conscious effort to move more even it requires to set an alarm that goes off every now and then to remind you. For the majority of people, their belly is the first part that starts increasing when they are starting to gain weight.

So it only makes sense that your belly fat will be the last to go when you start losing weight. There is no special weight loss diet, shortcuts, secret exercise or magic pills for losing belly fat. To lose your belly fat you require the old fashion healthy weight loss diet, good exercise program, proper stress management and a good dose of patience. I have also highlighted in this article some specific tips than particular help you lose your belly fat faster. Leave a comment below, to let me know which of the tips you'll start using.

Calories in Nigerian Foods over foods in one place. Your email address will not be published. Required fields are marked. Thanks so much, but how can I get a weekly food plan menu, like a time table. Much appreciated, thanks. Thank you so much for this amazing article, I used your description and it worked perfectly for me. Thanks so much for this article but i have a question which is, is it safe for a breastfeeding mother to go with this if she wants to lose belly fats.

I want it to be flat with out losing weight how do I go about this. Thanks I will be waiting for your response. I want it to be flat with out losing weight. I find this very useful,looking for weight loss tips and I bumped.

This is the reason am on a searching for ways. Eba, akpu, Fufu and all our really heavy foods are too starchy and full of carbs, it just adds more to your belly fat. Eating it in a controlled way little servings should help shed that weight. Consider cooking your foods in coconut oil. Some studies have shown that 30 mL about 2 tablespoons of coconut oil per day reduces belly fat slightly. Spinach, Broccoli, peas, black beans, pears, all these are really affordable and within reach.

Cut that belly fat without breaking the bank. The best way to get more fiber is to eat a lot of plant foods like vegetables and fruit. Legumes are also a good source, as well as some cereals like oats. It is among the best things you can do if you want to live a long, healthy life and avoid disease.

Spot reduction losing fat in one spot is not possible, and doing endless amounts of crunches, wearing waist trainers, will not make you lose fat from the belly. Aerobic exercise like walking, running, swimming, has been shown to cause major reductions in belly fat in numerous studies. You do not need to hit the gym.

Alcohol can have health benefits in small amounts, but it is seriously harmful if you drink too much. Observational studies link heavy alcohol consumption with significantly increased risk of central obesity — that is, excess fat storage around the waist. Nigerians do this all the time, so it shouldn't be too difficult to accomplish.

Intermittent fasting has recently become very popular for weight loss. It is an eating pattern that cycles between periods of eating and periods of fasting. Try hour fasts once or twice a week or fasting every day for 16 hours and eating all your food in an 8 hour period. Drinking apple cider vinegar has impressive health benefits, including reducing abdominal fat storage. Taking 1 to 2 tablespoons of apple cider vinegar per day is safe for most people and may lead to a modest fat loss.