Eat plenty of soluble fiber
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system. Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food read Effective Tips to Lose Belly Fat.
Don’t eat a lot of sugary foods
Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess.
Eat a high protein diet
Protein is an extremely important nutrient for weight management.
Be sure to include a good protein source at every meal, such as:
- meat
- fish
- eggs
- dairy
- whey protein
- beans
Fruit juice
Fruit juice out of a carton seems convenient for a quick breakfast, but really it’s just a glass full of empty calories. Yes, even the 100-per cent variety doesn’t help much. You’re better off eating the whole fruit, which gives you fiber as well.
Grapes
They are quick to eat, they’re certainly healthy, but they also contain high amounts of sugar that may trigger cravings for other sweet products. Don’t avoid them altogether; combine them with proteins or add them to salads.
While they are great for overall health, grapes are loaded with sugar and fats, which makes them the wrong fruit to if only eat while on a strict weight loss diet. 100 grams of grapes may contain 67 calories, and 16 grams of sugar, which means regular intake of these tiny delights could cause weight gain.
Whole milk
Whole milk is loaded with extra fat and cholesterol. Go for the skimmed variety to enjoy the goodness of milk without worrying about the calories
“Low Fat” foods
Consuming these may put you at risk of inadvertent binging, as they create the illusion that you’re not consuming many calories. Manufacturers often replace natural elements with chemicals to make these foods “low fat”
Seasoning salts
We often spike up boring low-calorie dishes by sprinkling them with seasoning salt. But these are loaded with sodium which increases the risk of high blood pressure. Use fresh herbs to bring out the flavors in your meal.
Salads
The salads are good. In fact, they’re an excellent meal choice if you’re on a diet. It’s the dressing that’s the culprit. There’s no point ordering a garden salad at a restaurant if you top it up with a high-fat mayonnaise dressing.
Tropical fruits
Fruits make for great snacks when on a diet but there are some that you may want to avoid if your goal is to lose weight. Go easy on fruits such as mangoes and ripe pineapples as they are especially high in natural sugars.
High-fiber snack bars
These bars contain fiber, which is essential for you, but the problem is that they deliver it in big doses, not steadily throughout the day. Rachel Harvest, a registered dietitian affiliated with Tournesol Wellness in New York says, “Fiber intake has to be consistent throughout the day to stave off hunger, improve digestive health, and not cause stomach upset.”
Effective Tips to Lose Belly Fat
Reduce your stress levels
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, which is also known as the stress hormone.
Don’t drink too much alcohol
Alcohol can have health benefits in small amounts, but it’s seriously harmful if you drink too much.
Replace some of your cooking fats with coconut oil
Coconut oil is one of the healthiest fats you can eat.
Get plenty of restful sleep
Sleep is important for many aspects of your health, including weight. Studies show that people who don’t get enough sleep tend to gain more weight, which may include belly fat.
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