You don’t have to hop on the Paleo train and ride it all the way to the station, but increasing your intake of protein and reducing your intake of carbs is one of the fastest ways to lose belly fat without additional exercise. Protein helps to balance blood sugar and lower levels of insulin, a hormone that signals your body to store fat, especially around your midsection. For healthier carb alternatives, skip the white bread and pasta in favor of whole-grain complex carbs, seasonal fruits, root vegetables, and squashes. Here are more foods that are proven to flatten your belly.
The sad truth is that conventional ideas – eat less, run more – do not work long term. Counting calories, exercising for hours every day and trying to ignore your hunger? That’s needless suffering and it wastes your time and precious willpower. It’s weight loss for masochists. Eventually almost everyone gives up. That’s why we have an obesity epidemic. Fortunately there’s a better way.
Struggling to Build Muscle? These Common Reasons May Be Why About 54% of U.S. adults are currently trying to reduce their weight, and a large percentage are also trying to build muscle and develop a healthy lifestyle. If you're trying to build muscle but have found it challenging to find the right exercises and workouts, you're certainly not alone. Here are just a few reasons you may not be building muscle -- as well as what you can do about it. READ MORE
Hu, T., Mills, K. T., Yao, L., Demanelis, K., Eloustaz, M., Yancy, Jr., W. S., ... Bazzano, L. A. (2012, October 1). Effects of low-carbohydrate diets versus low-fat diets on metabolic risk factors: A meta-analysis of randomized controlled clinical trials. American Journal of Epidemiology, 176(Suppl. 7), S44–S54. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3530364/
The most important thing you need to do is to program yourself mentally. Don't use a scale to measure your progress. If you work out with weights, you may gain a few pounds while losing inches around the waist. Instead, use that pair of jeans that you want to fit into again, or a pair that fits you now. You'll see a slight change every few weeks, and that should give you confidence.
Eat a healthy diet. Emphasize plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. Limit added sugar and saturated fat, which is found in meat and high-fat dairy products, such as cheese and butter. Choose moderate amounts of monounsaturated and polyunsaturated fats — found in fish, nuts and certain vegetable oils — instead.
Have Protein at Every Meal and Snack. Adding a source of lean or low-fat protein to each meal and snack will help keep you feeling full longer so you're less likely to overeat. Try low-fat yogurt, small portion of nuts, peanut butter, eggs, beans, or lean meats. Experts also recommend eating small, frequent meals and snacks (every 3-4 hours), to keep your blood sugar levels steady and to avoid overindulging.