10 flat-belly snacks

Foods to eat for a flat stomach

Doing a billion crunches, sit ups, planks and rotations is one thing, but helping your six pack along by eating your way to a flatter stomach is another. And the key here is to eat. Don’t skimp on anything. Just make sure what you eat helps burn that belly fat. And here’s the good news. Not only are there plenty of foods you can choose from to help you along the way, but belly fat is an area we can lose weight from quickly, if you target it properly.

Berries

You have free rein here to pick anything from grapes, raspberries and strawberries to cherries, blueberries and cranberries. The key ingredient that they all possess is anthocyanins, which are pigments that give the different berries their varied colours. But these plant chemicals also attack belly fat, which means they taste great and give you a flatter stomach. Plus they are full of fibre and vitamins.

Low fat yogurt

According to a study in the International Journal of Obesity, people who take on board calcium from low fat yogurt may lose more weight from their tummies. It’s because of the probiotic content of yogurt, which keeps your digestive system happy and healthy, which means reduced bloating, wind and constipation.

Eggs

People who eat eggs for breakfast claim they just don’t feel as hungry throughout the day and the research would seem to substantiate that. A study from the Pennington Biomedical Research Center, found that people who opted for eggs at breakfast felt less hungry all day than they did when they ate complex carbs like bread, buns and bagels first thing. They’re also packed with protein and help your body produce more muscle too. Marvellous.

Dark chocolate

Now this might seem insane, but plain chocolate is actually a secret weapon in the battle of the bulge. This doesn’t give you carte blanche to tuck into bars of it, but small amounts can stimulate weight loss because unlikely its dairy cousin, milk chocolate, it contains monounsaturated fats. So it’s all good. Just don’t go too mad.

Fish

 All types of fatty fish, particularly tuna, salmon and mackerel, are a tiptop source of all things healthy, especially omega-3 fatty acids. Now while it may sound slightly counterintuitive to be eating fatty acids, they work for you because they kick start your metabolism and with it, fat burning. They all also pack a protein punch and help suppress any cravings.  

Almonds

The true genius of almonds lies in that fact they are full of fibre, monounsaturated fats and have the ability to regulate your blood sugar levels, so you won’t succumb to those mid-morning or mid-afternoon attacks of the munchies. But they’re also a great source of anti-oxidants, potassium, protein and vitamin E.  And to top it all off, recent research has revealed that they have an in-built calorie inhibitor, because they reduce absorption of the fat they contain.  Could they actually be any more perfect?

Avocados

Like almonds, they are rich in potassium, monounsaturated fats and fibre. And just like our new favourite nut, they make you feel fuller for longer, so you don’t nibble on rubbish. So even though they have a high fat content, it is healthy fat, and this fruit will do wonders for a jelly belly.

Apples

Apart from the fact that one a day will keep the doctor away, apples are brilliant for making you feel full. They also contain a ton of fibre and vitamins and other healthy things that will make you look and feel like a fitness god/goddess.

Green leaf vegetables

Vitamins and minerals are a slam-dunk with a healthy green salad. But its fibre and nutrient content means it is also brilliant at helping to reduce water retention, and that will have a knock on effect in terms of bloating and other tummy issues. So treat yourself to a lovely plate of salad and watch that stomach disappear.

Whole grains

Research in the Journal of Nutrition discovered that people who incorporated three servings a day of whole grains had less overall body fat and less belly fat than people who ate less than a quarter of a portion. Whole grains are simply great for the digestive system and are full of fibre. They also fill you up and you can get creative about how you eat them, both as a snack and in your meals generally. As a snack idea, how about taking some dry cereal and sprinkling it with seeds and nuts?

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Banish belly fat in 3 easy steps

How to get a flat belly and lose weight

More than any other part of the body, belly fat is especially dangerous. It can lead to cardiovascular disease, high blood pressure, diabetes, certain cancers, and other life-threatening illnesses.  Also, a recent study states that belly fat creates more fat.  So, how can we banish belly fat? Follow these tips:

Fat: the key facts

Not all fat is the same and we store it in two ways:  Just under the skin (subcutaneous) & deeper inside around the vital organs (visceral fat).  While the main role of visceral fat is to cushion the organs, it releases inflammatory compounds that can lead to an array of health risks as noted.  What we know is where your body stores fat depends on your genes, lifestyle factors (stress, sleep, etc.), age and sex.  For instance, men under 40 have a higher proportion of visceral fat to subcutaneous fat than women.  Women store more visceral fat after menopause.  Even thin people can store visceral fat when they have an inactive lifestyle.

There are three key areas you need to address if you're going to decrease excess belly fat:

Exercise 

For most healthy adults, it is recommended that we have at least 150 minutes of moderate aerobic activity – brisk walking, or 75 minutes a week of vigorous aerobic activity such as jogging.  Additionally, strength training is recommended at least twice per week.  But, it should be noted that in a Duke University study, resistance training (including ab crunches) alone reduced only subcutaneous fat, and vigorous aerobic activity (four times per week) reduced both subcutaneous and visceral abdominal fat stores.

Diet

We all know how to eat healthily, but be aware of hidden sugars that pack on the pounds over time.  Sugar is the number one enemy in our fight against belly fat.  There is hidden sugar in a wide range of every day (supposedly nutritious foods) such as orange juice, whole wheat bread and cereals, and yes, wine too. 

You should also remember that carbohydrates are not created equal – try eating more fruit and veggies versus breads, pasta and crackers. 

Also, bear in mind that there are good fats and bad fats  and that the right kind of fats will actually help you to burn fat.  Stay away from hydrogenated oils, canola and vegetable oils, margarine, and fake butter products.  Instead, eat “real” butter, eggs, nuts, olive oil. Ideally aim to eat all natural and unprocessed food, which is easier for the body and liver to break down.  But, most importantly, keep portion sizes in check since calories can add u quickly and without you realising. 

Sleep

Surprisingly too little or too much sleep can have an effect on visceral fat stores.  In a study people who slept for five hours or less, or eight hours or more per night ended up gaining more visceral fat than those who slept between six and seven hours per night. So, if you want to blast that belly fat get some early nights.

One thing to keep in mind, when trying to lose excess fat and keep it from coming back, focus on slow and consistent weight loss – no more than two pounds per week is recommended. 

Daily effort and consistency will trigger positive results when trying to lose excess fat. It is not an easy road, but it will pay off in a lifetime of health. 

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Belly Fat Diets for Weight Loss

When you're looking to lose weight focusing too much on the stomach area is a mistake as it can be very difficult to lose belly fat simply through exercise. You have to learn a combination of diet and exercise in order to be able to properly you choose fat from your stomach area. You'll find that combining the right diet in addition to exercise is the best way to be able to get rid of the unwanted pounds that you have around your stomach.

Going on a diet to get rid of belly fat does not mean that you need to get rid of all of your favorite foods. And it is not all about eating fruits and vegetables as you can still eat all of the foods that you enjoy. What you want to do is start eating a sensible diet of a basic small meals a day that way you're keeping your metabolism going. You do not want to overly involved in anything that is high in sugar or fats and if possible you want to reduce the amount of carbohydrates that you're consuming.

Another excellent idea when you want to create a diet that is gonna help you lose belly fat is to replace a lot of the fatty foods that you eat with fruits and vegetables. While you do not have to give up every one of your favorite foods by replacing some of the foods that you eat with fruits and vegetables you will be able to start losing fat in your stomach area. There are a great many ways to prepare fruits and vegetables so you should definitely find some way to prepare them that you enjoy.

You'll also want to look for foods that help to burn fat. For example spicy foods are often able to increase your metabolism so if you can increase the amount of spice in your diet deal may often find that your metabolism will increase thus your weight loss in your belly area will increase.

As you can while burning belly fat can be difficult it is not impossible to do. You want to make sure that you creates a diet of good foods and a good exercise regimen and you'll go far in getting rid of the unwanted pounds that you have in not only your stomach area but the rest of your body as well.



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Great Tips for Getting Rid of Belly Fat

Belly fat is one of the most stubborn things to get rid of. Once it is there, you could be exercising for years before it starts to go. This can be frustrating for a lot of people and sometimes that give up all together because they think nothing will shift it.

When people give up on the task to get rid of their belly fat, it tends to get a lot worse and there will become a point when they have twice as much belly fat than they had when they decided that they wanted to lose it.

If you have read the above and it you agree that is sounds like you, then it will be such a shame if you quit now. There will come a time when you regret the decision and then you will even feel worse.

So, if you want to get rid of your belly fat and you are approaching the point where you want to quit, then read ahead for some tips on getting rid of the belly fat and being patient.

Patience

Getting rid of belly fat does take patience. It is not going to go away over night and if you are measuring your waistline everyday, then it is going to seem like it is taking forever.

You should not measure once a week, let alone once a day. This will be bad for you and the more you see slim results, the more you are going to feel like giving up. Putting the tape measure away will be the best advice that you will even be given. If you have to measure, then you should stick to a schedule of once a month so that you are giving yourself some time to burn some fat off.

Instead of measuring, you should use a pair of clothing that you want to fit into, as a guide. A pair of jeans that won't close is a good example because you will be able to see your progress as the button gets close to closing. Again, only try these jeans on once a month.

Whole Body

If you want to get rid of your belly fat, then it might be the case that you have to burn the fat off the rest of the body first. It all depends on how your body works. For some people, fat from the belly is burnt off last, and for others, it is burnt off first.

Therefore, it is important not to feel downhearted if you are burning fat off the rest of the body first, because it will burn off eventually. It just takes a lot of determination.

It might be better if your goal was to completely change your life and your body shape overall because then you aren't focused on such a small goal. You will feel like you are more successful when you notice the changes in your body.

Supplements

There are supplements available that will help you to burn fat off the stubborn areas of your body. The supplements are not meant to replace the hard work. You are not going to take the tablet and then watch as the fat just glides off the body.

You are still going to have to diet and exercise as well. So, don't think of taking a supplement as a short cut, because it isn't and people who expect this tend to give supplements a bad name, when if they did the work as well, they will see that supplements do help.



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How To Lose Stubborn Fat Belly Quickly

When you see movie stars flaunting their 6 packs and 8 packs, you are left with no option but to look down at your own pot belly and fret about the flab sitting around your midsection. The gym seems like the fastest way to lose stubborn fat belly. It puts you on the fast track to flat abs, but the problem with sudden, intense exercise is that the results are short-lived. The moment you stop you are bound to end up with your pot belly once again.
So, if you're obsessed with flat abs and want to get rid of stubborn fat belly, it is time to assess your fitness goals and look at health more holistically.
Where do the calories come from?
75% of the results for belly fat loss come from diet. Hence, it is important to eat right. Now, when we say eat right it does not only involve making the right food choices. It calls for a reassessment of your diet to understand where exactly most of the calories come from, after which you can make the necessary tweaks.
It is a good option to reduce fat intake to lose abdominal fat. However, it is a better option to cut the overall calorie intake. The body builds fat deposits when the calorie intake is more than the calorie expenditure. Aim for a colorful plate comprising varied fruits and vegetables. Choose whole grains over refined grains as they support the process of fat burning by synthesizing chemicals that inhibit the formation of fatty deposits. Along with this, you might want to reduce your intake of fast food, sodas and sugary drink as they are calorie dense but nutritionally poor; they add calories without adding any nutrition.
In short, your diet should be low-fat, low-carb and high-protein.

Do not single out the abs
Spot reduction is a myth. An inactive lifestyle is the primary reason for the formation of fatty deposits in the body particularly the abdominal region. However, when working out you cannot only exercise the abdominal muscles and leave out the rest of the body. There is need for a comprehensive workout. This is because the muscle groups are linked and they work in pairs. Thus, working all the muscle groups in the body not only burns fat effectively but also prevents injury.
Exercise for a yummy tummy
Exercise to lose stubborn belly fat quickly includes doing a lot of cardio exercises and weight training. Cardio burns fat by elevating the metabolic rate. Weight training builds muscles and as it is well known muscles burn more calories than fat. A frequency of four times a week is optimal and keeps the body metabolism chugging at a healthy rate. It is best to go for an exercise routine designed and supervised by a professional trainer.
Take it easy
Although weight loss guides claim to give you the fastest ways to lose stubborn fat belly quickly, the truth is that there is no such thing. With weight loss you cannot get results overnight. You have to be patient and let the body work at its own speed. It takes consistent effort and proper planning to achieve a toned mid-riff. Pushing the body beyond its natural capacity will only cause injury. Keep your fitness goals realistic.
Besides the right diet and exercise, it is important to lead a healthy lifestyle and get enough rest at the end of the day
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10 Proven Ways To Lose Belly Fat Fast

It goes without saying that you do need to get moving with some exercise to burn calories fast. The best exercises for losing belly fat are based on two factors. The first is what actually works and the second is what you enjoy and can stick with. With just 15 or so minutes of exercise, you can burn upto 100 calories. Here are 10 great ways to lose belly fat and burn calories fast.
1. Riding A Bike
Apart from being one of the best ways to lose belly fat, cycling is a great exercise that you can do with your family as you work towards getting a great figure. Just 10 minutes of cycling help you burn 100 calories.
2. Going For A Walk
You can easily fit this exercise into your day by parking your car a little further from work or getting off public transport one stop early. Walking is one of the most basic, cheapest and an effective way of losing calories. Brisk walking for 15 minutes will help you burn 100 calories.
3. Jogging
Running and jogging helps you lose belly fat, keeps your heart rate up and gives your lungs a good work out. At an average pace you can lose 100 calories in approximately 9 minutes of jogging.
4. Taking The Stairs
Always take the stairs and not the lift or escalator. Park on the top floor of the car-park if you drive to work or add some stairs into a regular walking route. In about 11 minutes you can burn 100 calories by walking the stairs.

5. Tennis
Tennis serves as a great workout because it works your abs and lower back muscles. You can burn 100 calories is just 15 minutes as you're constantly in motion on the court, and it's a great way lose belly fat while having fun.
6. Skipping
Skipping ropes help to strengthen your heart and lungs. It takes a bit of practice to get it right but, when you get going, skipping is a quick way to lose fat and tone your upper body.
7. Dancing
Dancing is another one of the best ways to lose belly fat that is also great fun! Put your dancing shoes on, put your favourite dance tunes on and work it out. You can burn 100 calories in about 20 minutes just by dancing around your living room!
8. Swimming
Swimming is a great workout as you need to move your whole body instead of just your legs or your arms. Swimming for 15 minutes at a reasonable level will burn 100 calories.
9. Strength Training
Resistance or strength training is often considered one of the best ways to lose belly fat because muscles burn more calories, even while they are at rest. Focus on training the largest muscle groups of the body like the legs, back, and chest.
10. Zumba
Zumba is a Latin-based dance workout that's really fun and easy to follow. Zumba is one of the most popular ways to burn calories fast because in one single class, you can burn up to 900-1000 calories alone!
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How To Trim Your Belly By Eating What You Like

The one thing most of us want to get rid of today is an ugly pot belly. However, the thought of tweaking your meal plan, especially giving up some of your favorite foods, compels you to ask if the results will be worth the effort. There's good news for those who cannot tame their voracious appetite in a bid to trim the belly. You can melt the fat and flab sitting around the midsection by eating what you like. If you find it hard to believe, read on to know how it can be done.
Cook the Non-Traditional Way
Cooking procedures such as deep-frying add a few more calories to foods that are calorie-dense, naturally. You can make savories and sweets a healthier food option by simply changing the good procedure. Baking and grilling are considered better cooking options because they dispense with the need for oil, clarified butter or butter used in frying.
Experiment with Ingredients
Given the growing emphasis on controlling weight gain, almost all ingredients are available in low-fat varieties. This way you are in a position to use low-calorie ingredients without compromising on taste. It applies especially for your selections of seasonings and dressings which add that extra zest to your dish. You can also try mixing ingredients to cut the caloric value.
Healthy Fast Food
It sounds paradoxical because fast food can rarely be healthy. It is a myth. Restaurants and eateries, in a bid to cater to varied customers, have on board both nutritional and calorie-dense foods. The nutritional options are cooked the non-traditional way and also make use of low-calorie ingredients. It is a good option to investigate the food options at fast food restaurants before you order. A few eateries provide a nutritional value chart at the side of the dish to make the selection easier.

Ditch the Combos
It is more convenient to order a combo meal that has the burger, coke and chips served on one platter rather than order them separately. Combos are never good options because they bring more calories than individual dishes. To add, it is harder to control your food cravings when you have everything in front of you. Ordering the right portion size will help you trim down your belly while eating what you like. Should you feel hungry you can always go ahead and order some more.
Balance your Meals
The festive season is when most of us load all the calories; it is hard to resist the sweets and savories laid out in front of you. The key here is to balance your meals. In the days upto the event or festival, stick with a healthy diet. You can then enjoy the rich, calorie laden foods during the festivities without being guilt-ridden. The same can be done on a daily basis. If you eat a heavy meal for lunch, have a light one for dinner.
Diet Sodas
Juices with high-fructose corn syrup sweeteners and soda are loaded with calories. the number of calories present in one serving of soda is more than the amount of calories present in a banana. Diet soda, fresh fruit juice, lemon juice, tea and coffee are a good substitute.
Above all, exercise regularly or simply lead an active lifestyle. It will help burn all the calories you consume achieving a flat belly.
Thus, the bottom line is to eat, but not overindulge. You must strike a balance between a healthy diet and those tasty food goodies.
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