Are you looking to slim down and reduce down your belly fat? Fat tummy has bothered numerous individuals, making them think of flattening their belly fats and slim down for good. The belly fat is a contributed by today’s sedentary lifestyle and unhealthy eating habits among many individuals. So, to give you an idea as to how to reduce your weight quickly, below are 11 methods that you can do to see results in just 1 week.
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Intake of smaller portions of food often.
Taking small portions of the meal ensures that you don’t overload your digestive system. It allows the small portion to be digested well and utilized in the body. The belly will expand less and increase metabolism rates, hence burning down the belly fats.
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Unhealthy meals to be served on smaller plates.
Today’s food plates have been made bigger than plates that were in the market before. If we use typical larger plates to put in food, then it means that you will put a large portion of food in the plate. This is because serving food in a larger plate make the food look small in quantity, thus adding more and more food.
Because of this, you are likely to eat all the excess food even without knowing. A smaller plate looks full with a small amount of food. Thus, serving food to a small plate will make you eat a smaller portion of food without you noticing. Hence, smaller plates trick your mental judgment into assuming that you have eaten.
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Take in more proteins in your diet.
Proteins are believed to reduce appetite. They increase the feeling of fullness, making one not feel hungry. This makes you result in eating fewer foods. Proteins are believed to have an effect on some hormones that contribute to starvation. These hormones are ghrelin and GLP-1.
According to a study done, an increase in protein intake from 15% to 30% made the participants consume 441 fewer calories per day. In a week, the participants had lost an average of over 11 pounds. Rich protein meals include eggs. Hence avoid grain-based breakfast in the morning.
According to another study involving overweight women, obese women took eggs for breakfast and fewer calories meal at lunchtime. Within some time, they had lost a lot of weight. Other examples of meals rich in protein are chicken, fish Greek Yoghurt, almonds, quinoa, and lentils.
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Reduce the high intake of High Fiber food.
High fiber food leads to bloating of the stomach. These fiber foods include Broccoli, Beans, Brussels sprouts, and cauliflower. The elimination of this diet from your meal will reduce gas production in your meal.
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Avoid too much intake of milk products.
Dairy products cause a lot of gas production in the stomach, thereby leading to bloating. Some people find it difficult digesting lactose in milk products, hence this makes your stomach bloat. Such people should consume a low quantity of milk products such as milk and cheese.
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Eat potassium-rich
Food with high potassium content reduces the bloating of the stomach. Examples of such are avocado, bananas, mango, papaya, yogurt, and cantaloupe.
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Consuming a lot of water daily.
Drinking water makes you feel full, hence reducing your food intake. This leads to weight reduction. Water should be taken in before 30 minutes before the meals. Remember to substitute calorie-associated drinks like juice and sodas, with water.
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Have smoothie as part of your breakfast meal.
A smoothie is the best meal to have for your breakfast. Watermelon smoothie is rich in an amino acid called arginine, which helps in a decrease of body fats and boosts the formation of muscles. Pineapple smoothie has enzyme Bromelain that helps breakdown proteins, hence reducing chances of bloating.
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Avoid the consumption of alcoholic beverages and carbonated drinks.
This is bad news to party attendees. Alcohol induces the body to produce more fats that are stored under the belly. It also reduces fat burn by over 36% and also hinders the production of fat burning hormones. Carbonated drinks are known for gas production, thus making your stomach bloat.
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Have enough sleep and avoid stress.
Neglect of sleep and stress makes one eat a lot. Lack of sleep hinders hormones that regulate appetite. Also, sleeping less may lead to the build-up of hormone Cortisol that increases the storage of fat. Early sleepers are also likely not to overeat.
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Exercise daily.
Exercising your body daily keeps your body physically fit.
To avoid embarrassment caused by fat belly and become healthier, try the above procedures.
Keeping healthy habits going is hard for everyone. That’s where Modern Fit comes in. They offer tailored meal and fitness plans to help you be consistent with your healthy lifestyle.
