From my physical appearance, I may look like I’m all slim and slender. Just because I have smaller bones that doesn’t mean that I do not have excess fat accumulated in my body. The lower portion of my body is slightly bigger especially on my belly and hips, I always have trouble fitting into the right pair of jeans. I blame the amount of hours that I spend sitting in my office for my expanding belly. In this past month, I have been discovering and trying out ways to work on it. These are the friendly healthy ways for a flatter belly and some of these tips may help you to lose weight.
1. Drink Water
Many said to keep yourself hydrated with at least 8 glasses of water a day or I like to put it in another formulation approximately 2.6 litres. Water not only hydrates your body, it promotes blood circulation that also helps to burn out fat. If you think drinking water is too plain for you, add some lemon into it.
2. Avoid Carbonated Drinks
Carbonated drinks are usually contained high in sugar which slows down the fat burning process and of course, excessive sugar intake will lead to diabetes. Instead, take in fruit juices that has natural sweetness to it or different types of tea such as green tea, ginger tea or peppermint tea. These teas helps to ease digestion and bloating. Add a dash of cinnamon for that greater aroma if you want to.
3. Chew Slowly & Discover The Taste of Your Food
By taking your time to chew your food, it helps to produce more saliva and it helps to soften the food for better breakdown in your digestion. It takes a while to deliver the message that you’re filling up your tummy to your brain, so chew slowly or if you eat fast, you might tend to overeat.
4. Call out for less salt and sugar
Salt can be dehydrating and causes water retention while sugar doesn’t directly causes water retention but taking it in excessively will lead your body to overproduce a hormone called insulin which causes water retention. When insulin combines with sodium found from salt, they retain even more water.
5. Eat Enough, Do Not Overeat
I love my food, we all love our food. Its hard to resist delicious mouth watering food especially in a buffet, some of us may eat to the worth of what we have paid. Fair enough and I can understand so. Do bare in mind that overeating could cause indigestion and your stomach doesn’t have enough time to burn the calories. When the calories remains, it becomes unused energy that turns into fat.
6. Lesser Carbs
Most carbohydrate has greater calories and it takes more time to burn it. Food such as rice, noodles or bread are high in carbohydrate but we can still enjoy the goodness of it by taking it moderately by cutting it half of the portion that you usually take.
7. Allow four hours of digestion
The standard duration of our food to be fully digested in our body is 4 hours. It really depends on the metabolism rate of each individual. Do allow your body to digest for these 4 hours especially before sleeping and even napping. When you’re sleeping or napping, your blood circulation are no longer be concentrated on your stomach hence it slows down your normal digestion period.
8. Break Some Sweat
I highly recommend this because I’m doing it myself too. By exercising, you’re promoting greater blood circulation to your body. When this happen, it is easier to burn out fat and reduce water retention. We’ve heard a lot of advices saying that we should exercise 2-3 times a week, I would say just exercise the most that you can for half to an hour. Sweat is good because it helps to crunch those fats away.
9. Snack Healthily
At the early stage of controlling our diet is tough, I got to admit this. We tend to get hungry easily when we were trying to reduce our food portion of our previous meal. If you eat a coupled of times a day with controlled portion is fine and try to opt healthier option of food such as oats bar, fruit crackers, preserved or dried fruits or different types of nuts.
10. Fruits & vegetable in your diet
Always incorporate fruits and vegetables in your diet as they are packed with natural vitamins and nutritions for your body. Not to mention that they also helps your digestive system. Take pineapple as an example, its highly recommended to consume it because it contains bromelanin, an enzyme that helps from bloating tummy.
11. Eat Lean
In Malaysia, people love chicken wings or thighs because of their smoother texture in comparison with the dry lean breast meat and they are cheaper here as the demands isn’t as high. Eating lean is important but that doesn’t mean you can’t have the wings and thighs, what I do is I tend to pick out those fats that’s accumulated. Also, try to avoid food like instant noodle or canned food, go as fresh as you can.
12. Beat Late Night Hunger
Sometimes we do have the tendency to have supper and remember about the 4 hours digestion? For this, we need self-discipline and determination. What you can do is have a small bite of healthy snack and gulp half a glass of water. Chew and drink slowly, allow it to go into your stomach entirely, rest for 10 minutes then head to bed. If you stay up any longer, the hunger will strike again.
13. Avoid fast and fried food
Make a habit to look at the nutritional fact sheet when you purchased a set of fast food. You’ll notice they are usually high in calories and fat amount. Look again to your fast food set, it does include a bunch of fries and carbonated drinks. The sugar and fried food is one of an unhealthy combination.
14. Eat Fibers, Protein, Iron
However you reduce the amount of food you’re taking, don’t forget that you always need your vitamins and nutritions to stay healthy. You can find protein from eggs, iron from red meat and fibers from vegetables. Fibers are really important to help to pass out your stool easily and it is recommended to go daily. It helps to eliminate toxins thus making fat burning much easier.
15. Alternative to milk
Instead of milk, you can always consume soy milk that has less carbohydrate and fat. The monounsaturated fatty acids in soy milk helps to inhibit fat absorption and storage during digestion. For yogurt and cultured drink, they contained friendly bacteria that helps your digestion and promotes healthier body too.
To keep this regime, you definitely need self-discipline and determination. It’s alright to go out of the way occasionally but do remember to resume back to it. As for me, I have been practising all these as much as I can and I usually tend to eat slightly more during weekends when I’m out with my friends. On weekdays, I’m totally on it and another tiny tip is to keep your posture straight while sitting. It helps to remain greater body posture and reduces the chances of fat storage. So straighten up now!
Let me know what do you think or if you have any effective method, please do share it with me in the comments below.