Eating your way

Eating Your Way to a Flatter Midsection

We want you to learn how to lose weight by eating your way. Without being ridiculously restrictive. And to learn how to manage your weight for good.

As much as everyone wants to look good in their jeans. Being healthy is the most important thing. Reducing midsection fat is key for your health. Because it can decrease the risk for heart disease, diabetes, and even certain cancers.

Fighting Midsection Fat by Eating Right. As you transition into a belly-flattening lifestyle. You need to make a few key dietary changes over time. The more consistently you stick with these changes. The better your results will be. The following are some general guidelines to follow:

Consume an adequate amount of fiber per day.

Aim for a minimum of 30 grams of fiber daily. (The average American consumes half the daily recommended amount.) Fiber provides you with a sense of satiety without any calories. Increasing your fiber intake helps stabilize blood sugar, control cravings. And prevent overeating all things that help promote weight loss and flatten your belly.

Consume an adequate amount of healthy fat each day.

Don’t worry. Dietary fat does not equal midsection fat. Healthy fats in the diet. Mainly monounsaturated fats and omega-3 fatty acids, shown to help promote a decrease in midsection fat. But portion control is still key here.

Even though these fats are healthy. They are still rich in calories. Try to have a small amount of healthy fat at each meal to help you feel full. You can take a couple teaspoons of oil or eat six to 12 almonds.

Consume an adequate amount of lean protein.

Lean proteins include animal proteins. Like chicken breast and fish as well as plant-based proteins. Like tofu and beans are important. Without enough lean protein each day. You may start to lose muscle mass as you lose weight. Which can slow your metabolism.

Protein, like fats and fiber, is a nutrient that digests slowly. Helping to regulate appetite and control hunger. We recommend including a source of lean protein at each meal. To help you feel satisfied and avoid cravings.

Increase your intake of whole fruits and vegetables.

Vegetables and fruits are rich in fiber. And they are also loaded with antioxidants and phytochemicals. Certain antioxidants. Like vitamin C has been linked with reducing midsection fat. By helping to regulate stress hormones in the body.

They are also rich in minerals like potassium. Which helps to expel excess water from the body. They improve overall body functioning. Helping you perform and heal better.

Drink up!

 Drinking at least eight (8 ounces) glasses of water per day. It helps keep you hydrated. It gives you increased energy and helps prevent water retention that can bloat your belly. Drinking adequate amounts of fluid. Also helps with appetite regulation and promotes weight loss.

The Principles of a Lean Midsection

You are probably ready to discover the main steps you can take to shrink your waistline. And become a healthier version of yourself! This section lists the lifestyle principles you must keep in mind.

Eat your way more to lose more

That’s right,  you have to eat more to lose more weight! And who does not want to eat more? But you can not just start eating more of all foods. In fact, that type of uncontrolled eating would be a great way to end up gaining more weight. Instead, you want to focus on eating more of the foods. That helps you get rid of midsection fat.

For example, vegetables are an unlimited food. And you actually need to eat more of these to promote weight loss. Vegetables, such as celery, cucumbers, and spinach. They are rich in nutrients and low in calories. Which fill you up without filling you out. Because these foods keep you satisfied. They help control hunger and cravings.

By following this plan. You will eat more food than you were likely eating before. But this time you will see the scale start moving in the right direction. And the best part of all? You won’t be hungry!

Eating properly your time meals in your way

Make sure to eat on a regular basis. If you wait too long between meals or skip a meal or snack. You can sabotage your weight loss efforts. If you wait too long to eat. You may start to get too hungry. And, of course, excessive hunger is what leads to strong food cravings. And usually for the wrong types of foods.

Getting overly hungry also leads to eating too quickly. The last time you were very hungry. Did you cut the food you finally scrounged up into small bites? Chewing each bite completely and stopping when you reached the point of feeling satisfied. But not stuffed.

Or did you wolf it down so fast you barely tasted it leaving you feeling unsatisfied? Which led to you looking for something else to eat. And before you knew it. you had eaten so much you felt stuffed or even sick?

We have all been there. Excessive hunger can be avoided by eating on a regular basis.

Effects of meal and snack

Not only do small. Frequent meals and snacks control appetite. But they also help boost your metabolism. (A great perk)! Do not wait more than three to four hours between meals and snacks. You may say “that does not work for my schedule.” Or “I do not have time to sit and eat that often.” Before you drop the book, let us explain. Eating every few hours does not have to entail elaborately preparing meals and snacks.

It also does not have to involve sitting down for long meals. A simple snack, such as grabbing a handful of almonds. Between breakfast and lunch. Or munching a few raw vegetables in the afternoon, will suffice. The key is to simply prevent hunger from sneaking up on you.

Aim to eat within an hour of waking up. And then have a light meal or snack every couple of hours depending on your body type. For instance, if you are an endomorph, your eating schedule might look like this:

7 a.m. Breakfast

 10 a.m. Snack

1 p.m. Lunch

 4 p.m. Snack

 7 p.m. Dinner

 9 p.m. Evening snack (if needed)

The evening snack is not always necessary. It really depends on how late you stay up. Whatever you do. Try not to eat within about an hour of going to bed and avoid carb-heavy foods. You will not gain weight from eating late that is a myth. However, eating too close to bed can affect digestion. Can cause heartburn, and disrupt your sleep cycle.

Eat fat to fight fat in your way

It takes fat to fight midsection fat. Sounds like an oxymoron doesn’t it? But it’s true. However, it’s only true if it’s the good fat. Both good fats and bad fats exist.

Bad fats include saturated fats and trans fats. Saturated fats are mostly found in high-fat animal products, such as butter, red meats, and full-fat dairy.

Trans fats can be identified in foods by looking for the words “partially hydrogenated oil” in the ingredient list. Avoid all trans fats and limit saturated fat.

Good fats are those that protect your heart, decrease disease risk, and even promote loss of belly fat. The two best sources of fat are.

Eating your way

Monounsaturated fats

Found in olive oil, nuts, seeds, and avocado

Omega 3 fatty acids

 Found in fish, walnuts, and flax seeds Multiple studies have found that a diet rich in monounsaturated fats prevents midsection fat from accumulating when compared to a high-carbohydrate and high-saturated-fat diet.

This may sound like a no-brainer, but the surprising part is that this prevention of midsection fat occurred even when both diets delivered the same number of daily calories! Other research has found that monounsaturated fats may help you lose more fat even without changing your normal caloric intake or adding additional exercise.

Omega-3 fatty acids have been found in several studies to help reduce the output of stress hormones. Because stress hormones promote the storage of midsection fat, consuming a nutrient that helps reduce these hormones can in turn help to reduce abdominal fat storage.

Another benefit of fat is that it’s filling. Fat provides a longer period of satiety after eating than carbohydrates do. So consuming a meal that contains an adequate amount of healthy fat helps you stay full longer, helping to prevent that excessive hunger you know can lead to cravings and overeating.

Go whole grain

Transitioning away from refined carbohydrates and consuming only whole grain starches is an essential step in flattening your midsection.

Refined, simple carbohydrates spike blood sugar and insulin, leading to more and more storage of stubborn midsection fat. In fact, research has shown that people who eat a diet rich in whole grains lose more abdominal fat.

So what is a whole grain? A whole grain is a grain that hasn’t been stripped of its outermost layer. This layer contains the highest amount of fiber and nutrients. Refined, simple carbohydrates, like white bread, are grains that have been stripped of their fiber and nutrients.

Simple carbohydrates are often enriched, meaning that vitamins and minerals have been added back into these foods. However, fiber is rarely added.

As a result, these grains are rapidly digested, triggering increases in blood sugar and insulin levels.

To make sure you’re selecting a whole grain, look at the ingredients on the food label of any grain product. The first ingredient should always be a whole grain. Whole grains to look for include the following:

 Bean flour

 Brown rice flour

 Oat bran

Rye

Whole wheat

Foods that list “enriched flour” as the first ingredient are refined and should be avoided. Because whole grains have higher fiber content, they help you stay satisfied for a longer period of time than refined grains. Staying full helps you to control your appetite and portions, thereby promoting further weight loss.

Eating your way

Eating your way to limit your salt intake

Salt does not cause your body to gain fat, but it can still expand your belly. The major problem with sodium is not its calorie content but the fact that it causes water retention. When the body has a high concentration of sodium due to an increased intake from the foods you eat, the kidneys retain more water in your bloodstream.

Excessive sodium intake can do more damage than just making you look bloated. A high intake of sodium can also increase your blood pressure. And studies have shown that your arteries can actually stiffen within just 30 minutes after eating a high-sodium meal, increasing your risk of a cardiac event.

Due to the negative impact of sodium on your health as well as your belly, try to keep your daily sodium intake to 2,000 milligrams or less per day (keep it under 1,500 milligrams per day if you have high blood pressure). Not only do you want to nix the table salt, but you also want to carefully look at food labels and limit high-sodium foods.

Whole, unprocessed foods like fresh produce are naturally low in sodium. So the more you stick to these foods and avoid adding salt at the table (or stove), the easier it is to keep your total daily sodium intake within the recommended amount.

Eating your way

Supplement your diet

Healthy eating and exercise can shrink your waistline and blast away belly fat. But certain nutrients also have the ability to help you burn belly fat faster and more effectively.

Incorporating nutrients through food choices and supplements may help you shed fat more productively, especially around your midsection.

The following supplements have been shown in clinical research to be effective in achieving and maintaining a healthy weight:

 Eating your way for a green tea extract

This supplement is shown to increase the body’s rate of burning calories, which increases the rate of burning fat; it’s a great source of antioxidants and supports various aspects of good health. However, you can have too much of a good thing. There are questions about green tea extracts harming the liver when consumed in larger doses.

Raspberry ketones

This animal study has shown this supplement to favorably impact hormones. Related to weight loss and body composition. Which may help prevent weight gain and promote fat breakdown in mice.

Clinical human trials have yet to be conducted, so benefits and side effects in humans aren’t known at this time.

Fucoxanthin

Derived from brown seaweed (wakame), this supplement promotes loss of belly fat, and controls the amount of fatty tissue stored in the body; it also helps burn fat from fat cells.

Omega-3s

This supplement provides an array of health benefits, such as reducing body inflammation and improving heart health; it’s also linked to reducing body fat and improving overall body physique.

CLA

Clinically tested and shown to help reduce body fat and enhance lean tissue, CLAs are found in meat and dairy.

The full effects of these supplements are a secret. Some medical experts recommend eating the whole food; for instance, increasing your intake of green tea, raspberries, seaweeds, omega-3s, and meat or dairy with CLA.

Eating your way

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