Diet Tips To Help You Lose Belly Fat
While you’ll find plenty of tips on the internet to help you lose belly fat, they’re just that – tips. To make a change, and fast, you need to eat healthily. But also be in a calorie deficit, so that you burn more calories than you take in.
Belly fat is a stubborn, unsightly beast. It’s also dangerous. Even if you’re slim elsewhere, a pot belly raises your chances of being hit by a heart attack, stroke, or diabetes.
The best approach to achieving that is to modify your diet and start exercising more. The latter is important because if you simply lose weight by eating less, you will be losing muscle mass as well as fat. This can decrease your metabolic rate. Your metabolism is important for losing body fat and maintaining a healthy weight. Also building muscle mass while losing weight is the best way to keep your metabolic rate at the same level or even increasing it.
Here’s the reality. It doesn’t matter how hard you train in the gym if you don’t put the same time, effort and focus into what you do in the kitchen. The old saying that “you can’t out-train a bad diet” is something of a cliché. But like all clichés it’s rooted in truth. And if you want to make big changes to how you look with your shirt off – and as quickly as possible – then you need to start thinking more about mealtimes. Here’s our expert advice on how you can start to eat smarter and torch body fat faster.
1. Fuel for the day ahead
Breakfast is the most important meal of your day. This is because what you eat first thing helps dictate better eating habits until bedtime. A breakfast made from lean protein, healthy fats and fibre. Think eggs, bacon, and yes, some green vegetables. This provides a sustained release of energy, so hunger won’t hit before lunch.
2. Swap sarnies for salad
Swapping a pre-packed sandwich and crisps for a big bowl of green leaves, mixed veg and chicken, tuna or another quality protein will help shrink your belly fast. A lunch like this will provide muscle-building protein, more stomach-filling fibre to ward off cravings, and an abundance of vitamins and minerals to keep your fat-torching mission on track.
3. Refuel during dinner
Your final meal of the day needs to be high in protein. Especially if you’ve just worked out to help the repair of your damaged muscles. Grilled steak or chicken breasts on top of a pile of grilled or roasted veg will provide all your body needs. Add avocado or home-made hummus for some healthy fats to allow your body to better absorb certain vitamins.
4. Be clever with carbs
To lose belly fat quickly you need to be smart with your carbs. A small amount of certain carbs, like sweet potato or wholegrain rice, with dinner after training can aid recovery and help you get to sleep quicker. But the sugars and processed carbs found in chocolate, cakes, biscuits and sodas should be avoided if you want to burn fat and not gain it.
5. Drink like a fish
Being hydrated is crucial to getting lean quickly because if your body is struggling with the mental and physical problems of dehydration, it doesn’t have the resources or inclination to burn fat. Aim to drink at least three litres of water a day – carry a big bottle with you and sip frequently – and drink more on training days to ensure you stay hydrated.
6. Pick the right snacks
To burn fat you need to be in a calorie deficit (expending more than you take in) so inevitably you will feel hungry at times. Nutrient-dense snacks – nuts, natural yogurt, beef jerky – will fill you up and top up your intake of protein, healthy fats, vitamins and minerals. Avoid high-sugar nutrient-light snacks. If you’re craving a sweet snack, just rely on the readily available, perfectly ripe selection of fruit available nowadays: apples, oranges, grapes, cherries, we could go on for days. You’ll knock off one of your five-a-day, the fibre will help keep you full and that juicy sweetness can’t be beaten