The reasons to rid your belly of that”inch (or more) to pinch” are not nearly looking svelte and hot. Possessing a high body-fat percentage sets the platform for serious health complications that include being overweight or obese, like chronic diseases, cardiovascular disease and some kinds of cancer. According to the World Health Organization, there are more than one billion obese adults worldwide, and at least 300 million are obese. So check yourself! Body-fat percentages greater than 20% for men and 30% for girls are deemed high, says the Mayo Clinic. But there are no gimmicks or shortcuts to shedding body fat fast. Follow these eight steps for real, long-term fat loss and health.
Drink more water
Skip high-calorie beverages with little to no nutritional value and grab a glass (or two) of water instead. Water not only can help keep your body hydrated and working optimally, but it also helps continually nourish your system and can help boost your metabolism. Drink a complete glass of water about 30 minutes before a meal to help prevent overeating and keep up to drink water throughout the day. Oftentimes, the hunger and hunger signals to your brain can sense similar. So when you feel like snacking, drink a glass of water prior to noshing.
Pace Your Foods
The study behind just how many meals to eat and how frequently is a little contradictory at times. Some research suggest grazing on small meals spaced two to three hours apart can help prevent you from pigging out come dinner time. Others point to intermittent fasting (which essentially means eating all of your daily meals in a shorter interval ) being a good way to jump-start fat loss and prevent overeating. The trick is discovering what works best for the body. Whatever plan you choose, make sure the calories that you consume don’t exceed the calories you burn each day (that is called caloric deficit). It requires a caloric deficit of 3,500 calories to lose 1 pound of fat, and that explains why you need to aim to lose a couple of pounds per week max.
Become a Menu Master
Eating at a restaurant can spell disaster for healthy eating habits. However, it doesn’t have to! You might be giving up a while by not cooking yourself, but you’re still able to make wise choices. Scan the menu and ask your waiter questions if you are unsure how something is ready. Stick with foods that are boiled, broiled, baked or steamed. And select entrees which arrive with veggies or a salad instead of chips. Keep away from excess dressing (request it on the side), cheese, cream sauces, butter and anything fried.
Take Your Time During Meals
Take Your Time During Meals It is not a race to the clean-plate club! (It’ll be helpful if you’re after the above advice and eating smaller, more frequent meals and drinking a glass of water before meals) Avoid sitting in front of the TV or computer, as you’re more inclined to mindlessly consume more than you planned. Place your spoon or fork down between bites, chew completely and swallow before taking another bite. This will stop you from overeating, as it requires your brain a minimum of 20 minutes to realize your stomach is full. Besides, you will delight in the flavor of your food a whole lot more!
SpiceUp Your Life
If you’re battling belly fat, try adding a little cinnamon for your morning cup of joe. A 2012 Japanese study involving mice indicates that the combination might be effective in getting rid of fat around your midsection. And while you’re at it, consider adding a bit more spice to everything you cook. Spicy foods include capsaicin, which may give your metabolism a little boost in addition to curbing appetite.