Eating right foods at the right time along with proper exercise is the best way to reduce your tummy (abdomen). A recent research conducted by University of Purdue has found that though almonds are good to lower your tummy fat. Unless your blood cholesterol levels are high, you can safely take one egg per day for breakfast (poached, boiled or scrambled eggs). According to new research from the Rochester Centre for Obesity in America, eating eggs for breakfast could help to limit your calorie intake throughout the rest of the day, by more than 400 calories. Fish is a food that is full of satisfying flavor, low in calories, and stocked with heart-healthy omega-3 fatty acids. A study published in 2012 proves consumption of high-fat dairy was associated with a lower risk of weight gain over time.
Avoid white bread which are low in fiber, high in carbohydrate and leads to a hike in blood sugar level.
Avoid chewing gums – as you chew gum, you swallow air which gets trapped in your GI tract and causes pressure, bloating and belly expansion. Eat slowly and chew foods well – When you eat quickly, you take in large gulps of air without realising it. PS : Always its better to make an appointment with your doctor before attempting to lose weight.
I'm Renoos, officially called as Dr Regina M, a doctor at profession, good wife at home and a budding cook in Kitchen. CheenaChatti is a team effort of few like minded people who loves cooking and wish to experiment with tastes in their leisure times. The secret lies in eating a healthy diet and including a variety of exercises in your fitness regimen. Though the name ‘potato’ is a taboo in the world of weight loss, but you will be glad to know that sweet potatoes are God’s gift for weight watchers. Another favorite drink among health conscious people, green tea can help you trim down your jelly belly fast. If you want to reduce your tummy fat, flatten and trim down your waistline then the first and most important step is to reduce the fat intake and fatty foods that create the little pudge on our tummy. August McLaughlin is a health and sexuality writer with more than 10 years of experience as a nutritionist.
While excess fat in any body area isn't ideal from a health standpoint, fat that accumulates around your midsection is particularly problematic. A diet that minimizes abdominal fat should emphasize fruits and vegetables, states Harvard Health Publications. Replacing saturated and trans fats in your diet with polyunsaturated fats can also help reduce abdominal fat, according to Harvard Health Publications.
While working to reduce abdominal fat, you'll benefit from choosing fish more often than steak for protein. Replace all other beverages, especially fizzy drinks and carbonated and sugar drinks which are full of empty calories. Fibre rich, will satisfy your hunger and improves the digestion process, leading to a flat stomach. Even canned fish like tuna, sardines, and salmon, when eaten bones and all, pack your meal with plenty of good-for-your-bones calcium, too. Sodium causes water retention and makes you appear bloated – especially around your abdominal region.
It is also found that, they are good source of Vitamin K2 and can lower risk of cardiovascular diseases also. It is important to notice that there are some food items which will cause fat deposition in your body and will cause increased tummy size.
It looks good, makes you feel confident and gorgeous in your little black dress and is extremely good for your overall health and well –being as researches have suggested that people with high levels of visceral fat (the fat that sits shamefully on your mid-section) are more susceptible to heart diseases. It is also crucial to exercise for most of the days in a week for almost one hour. Coming back to foods, pay attention on eating a low carbohydrate, high fiber and high protein diet.


Naturally high in fiber, water and nutrients and low in calories, sweet potatoes make an ideal food for quick belly fat loss. Studies have found that a certain type of hormone is being excreted in the people who have low calcium levels. Including foods rich in calcium, especially dairy products like yogurt, cheese, milk, etc will reverse the process, as dairy products have a stronger effect as compared to other calcium sources. In order to get 160 to 470 milligrams of catechins per cup, you need to drink two to four cups a day for 12 weeks on regular basis and you can expect to lose your weight faster in conjunction with regular workouts and a moderate calorie based diet.
You accept that you are following any advice at your own risk and will properly research or consult healthcare professional. Others find fat accumulating in their midsection or stomach.While excess fat in any area is bad, visceral fat or fat that accumulates in the abdomen is more dangerous. There are foods to avoid and foods that are encouraged that will help you reduce tummy fat. Unlike fat elsewhere, belly fat is largely visceral, according to Harvard Health Publications, meaning it surrounds organs. Although both diets were equal in terms of calories and participants lost similar amounts of weight, those who consumed whole grains lost significantly more abdominal fat than those who did not. As rich sources of water and fiber, which don't contribute calories but do enhance satiation, they provide useful ways to amp up your nutrient intake and prevent overeating as you slim down. While saturated and trans fats promote inflammation in your cardiovascular system, unsaturated fats are considered heart-healthy. Omelets: Eggs arena€™t bad, theya€™re nutrient-dense and loaded with belly-burning protein, vitamins B6, B12, A, D, E, and K, folate, choline, lutein, calcium, iron, phosphorus, zinc, and omega-3 fatty acids.
Beans: Black beans, navy beans, refried beans, and lima beans all have 6 or more grams of fiber per A? cup. Berries: Strawberries, raspberries and blackberries are loaded with fiber, which slows sugar absorption, and theya€™re packed with vitamins that can fight cravings.
Cinnamon: Researchers have found that cinnamon contains a type of antioxidant that increases insulin sensitivity and effectively helps to stabilize blood sugar.
Chili Peppers: Studies have shown that the active ingredient in chili peppers and powder, something called capsaicin, increases calorie-burning, stabilizes blood sugar levels which decreases fat storage, and is a potent antioxidant.
Wild Salmon: Hands-down one of the best belly-blasting foods because of its protein and high omega-3 fatty acid content. They are also low in calories, with ten almonds costing you approximately 78 calories only. They also help keeping the blood from clotting too easily and add to a better cholesterol ratio – reduces risk of cardio vascular diseases.
Include vegetables like Spinach, broccoli, cauliflower, carrots etc. Eating vegetables is associated with a lower risk of colon cancer, diabetes and heart diseases. Include monounsaturated and polyunsaturated fats in your diet and cut down on simple carbs and saturated fats. A serving of sweet potatoes contain approximately 100 calories, contrary to 400-500 calories found in a serving of white potatoes. It slowly releases sugar in your blood stream, and its high fiber content makes you feel full for a longer time. You can add a teaspoon of honey and half teaspoon of cinnamon in boiling water and can take this decoction as first thing in morning.
She specializes in eating disorders and loves connecting with readers and writers via her blog and social media. Visceral fat releases chemicals called cytokines, which promote insulin resistance, inflammation and other heart disease risks. For similar benefits, swap out refined-grain products -- such as white breads, instant rice and pretzels -- in your diet with whole-grain foods, such as oats, brown rice and 100-percent whole-grain breads and cereals.
To lower the calorie content of entrees, the Centers for Disease Control and Prevention recommends replacing 1 cup of rice or pasta with chopped vegetables in your favorite recipes.


Although nuts are dense in calories, moderate, routine consumption in place of unhealthy fat sources can help improve your cholesterol health without packing on pounds, according to the Cleveland Clinic.
Cold-water fish provides the added benefits of omega-3 fats, which help reduce inflammation. Turns out certain vegetables such as broccoli, cauliflower, brussel sprouts, kale, and cabbage contain special phytonutrients, such as indole-3-carbinol (I3C), which help to fight against environmental estrogens that can add belly fat. Dark chocolate is loaded with antioxidants with nearly eight times the number found in strawberries and it contains stimulants that can have a positive effect on fat burning, including theobromine and caffeine. Just be sure to avoid the processed, high-sugar junk out there and stick to slow-cook oats. Fiber can clean your system of pounds of a€?toxic wastea€? and reduce your belly bulge in a big way. So these fruits wont increase your weight, but they will suppress your appetite and desire to have more food.
Eating plain varieties of oatmeal as your first meal of day  will boost up your metabolism and take your attention away from high fat laden snacks like bagels, cakes, etc. There are also other steps you can take to reduce belly fat safely.How to Lose Belly Fat Naturally1.
While foods aren't known to minimize abdominal fat on their own, emphasizing certain foods within a balanced diet can help.
Particularly fiber-rich fruits and vegetables include cooked turnips, kale, brussels sprouts and peas as well as fresh skin-on apples and pears. A 1-ounce serving is equal to 24 almonds, 18 medium cashews or Brazil nuts, 35 peanuts or 15 pecan halves.
The American Heart Association recommends eating at least two servings of fish per week, particularly fatty varieties, such as mackerel, halibut and salmon.
However, Greek yogurts like Stoneyfield Farms Oikos Greek Yogurt -plain- are loaded with probiotics that fight belly bulge. Studies have shown that eating an apple before mealtime can lower your intake of calories during your dining to a significant amount by about 15%. These vitamins help as co-factors for enzymes in metabolism as well as in various synthetic functions inside the body. This includes wild salmon, free-range chicken, whey protein powders, and most especially grass-fed beef because it contains natural CLAa€”a fat that studies have actually shown to burn fat. The interesting thing about protein is your body will burn off as much as 30% of its calories after you eat it.
If it is dark yellow with an odor it indicates you are dehydrated – Increase your water intake. When you are sleep deprived, your metabolism drops by 10-15%.Sleep deprivation also causes glucose intolerance and increases the production of cortisol, causing you to feel hungry.
Choose lean cuts of meat and low-fat or fat-free dairy products.Avoid highly processed foods that contain high amounts of sodium, fats and sugar. Brisk walking, jogging, biking, swimming, and kickboxing are excellent forms of aerobic or cardio exercise.5. Muscle tissue burns more calories than fat does, even while at rest.When your muscle mass increases, your metabolic rate will also increase. Have a light snack once every two to three hours between meals to increase the rate of your metabolism.
Include whole-grain cereals in all your meals.Whole grain cereals are high in fiber, low in calories, and will keep you feeling full longer. Try some fat-burning foods that will help you lose belly fat naturally.Have you thought that maybe you have the whole picture wrong about how to get six pack abs?



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