How to Reduce Belly Fat Optimally
Albert Einstein is credited with saying, “The definition of insanity is doing the same thing over and over and expecting different results.” Whether he really said this doesn’t matter, but its truth is undeniable. Don’t you do the same thing — trying each new fad diet over and over again and expecting it to work this time?
If you’ve ever felt like a big loser when it comes to losing weight, you’ve probably been on a dozen or more fad diets through the years. Each one, you felt sure, would do the trick, end the yo-yo dieting, and make you slim and trim. None of them worked. Sure, you may have lost 10 or 20 pounds, only to gain it all back as soon as you went off the diet. All those months of starvation down the drain. The frustration was enough to make you reach for the biggest piece of chocolate cake you could find.
You may not have thought you were doing the same thing over and over. The different diets tricked you into thinking you were doing something different. This time, you thought you would have different results. But it was always the same outcome. You were trapped in an inSANE cycle. But don’t worry. It’s easy to become SANE and enjoy the best foods to burn belly fat once you know the science of SANE eating.
But before you learn about SANE eating, you should probably know why your previous attempts at burning fat ultimately failed. What went so wrong?
Fad diets: not the way to reduce belly fat
There are probably hundreds of different fad diets, all promising instant foods that reduce belly fat and bring you permanent results. They’re lying, at least about the permanent part. Sure, everyone will lose some weight on most weight-lose diets, but the minute you start eating normally, the pounds will come back.
Fad diets and which include calorie counting, cannot bring you the success you desire because they disregard the fact that not all calories are the same. The qualities of the calories you consume influence your hormones, which have an effect on every aspect of your body, including weight gain and fat storage.
The hormone leptin, for instance, tells your brain that you’re full and it’s time to stop eating. Studies have shown that eating a high-fructose diet can cause leptin resistance, meaning you won’t know when you’re full. You’ll keep eating. Trying to keep your calorie count down while eating a high-fructose diet could be almost impossible because you’ll be hungry all the time!
Lower the set point and lose weight.
The way to reduce belly fat — and the most sustainable, easiest way — is to lower your set-point weight with foods to reduce belly fat. The set point is the range of weight your body always returns to, no matter how many calories you consume or how much exercise you do. It doesn’t matter how hard you’ve been dieting; the scale doesn’t want to move past that weight. Your set point usually falls within a 10-20 pound range, and it’s difficult or impossible to move out of it.
Don’t blame your body; blame evolution. Your body evolved to hold on to fat as long as possible if it senses starvation around the corner. Those crash diets you tried did nothing but slow your metabolism and make your body hold on to the fat even tighter.
You can blame an elevated set-point weight for that dreaded yo-yo dieting, also called weight cycling, which is a persistent pattern of losing weight and then regaining it. You know how it goes. As soon as you lose 20 pounds from your latest fad diet and go back to “normal” eating, you’ll gain all the weight you lost back — right to your set point weight. Only, this time, you might gain 10 pounds more because your crash diet raised your set point even higher. It’s a vicious circle that can be difficult to escape until you decide you’ve had enough and you decide to eat a SANE diet and lead a SANE lifestyle.
The way to reduce belly fat: Eat SANE foods.
More than 1,300 peer-reviewed studies have proven that the quality of calories is more important than the number of calories. Research shows the very best way to lose belly fat is to eat more foods from nature, such as nuts and dark, leafy green vegetables. If you eat foods containing high amounts of water, fiber, and protein, you will almost see belly fat melting away.
Eating the standard American diet (SAD), however, isn’t the way to reduce belly fat. Processed starches loaded with chemicals raise your set point, and they also poison your body. Consuming sugary foods and beverages raises your set-point and causes inflammation throughout your body, the precursor of heart disease and other serious conditions. The sugar content of processed foods is not always obvious. More than half of the packaged foods on grocery store shelves contain some added sugar, even ones that don’t taste sweet, such as soups and sauces. (That’s yet another reason you should steer clear of processed foods as much as possible.)
SANE eating: Throw that calorie counter away!
Being a SANE eater means loading your plate with non-starchy vegetables, sinking your teeth into a juicy serving of nutrient-dense protein, such as salmon, and enjoying guilt-free servings of whole-food fats (yes, FATS) and low-fructose fruits.
Eating a SANE diet is the way to reduce belly fat — for good — and you never have to count a calorie again. You also never have to deprive yourself. It’s all about empowering yourself. You are free to make a choice every day. What makes you feel good? What do you want to eat today?
You can eat legumes, higher-fructose fruits, and most dairy, as long as you try to keep portion sizes small and infrequent. Though you should steer clear of starches and sweets, you can have them occasionally, but chances are you won’t crave them. The SANE eating plan is satisfying and filling; it’s a lifestyle change, not a temporary diet to lose a temporary few pounds. Finding a way to reduce belly fat will not only make you feel better, it may also save your life.
The importance of finding a way to reduce belly fat
Most people think of their belly fat in terms of aesthetics or day-to-day comfort; it jiggles when they walk, and it makes their clothes fit too snugly. But what they don’t realize is that having excess belly fat is dangerous to their health.
You have two types of fat in your tummy area: subcutaneous and visceral.
What are subcutaneous and visceral fat?
Subcutaneous fat lies beneath the skin. Most of your body fat is subcutaneous. Visceral fat is stored deep within your abdominal cavity, wrapped around several organs like the liver and kidney. About 10% of your body fat is visceral. Research has shown that though having an excess amount of either type of fat is not beneficial to health, visceral fat is particularly dangerous. Excess visceral fat storage increases your risk of developing diabetes, stroke, heart disease, and other serious conditions.
To reduce these risks, it’s important that you find ways to reduce belly fat and put them into action. One of the best ways to lose belly fat is to eat fat-burning superfoods.
6 foods that burn belly fat
The SANE way of eating will melt your belly fat. But research has shown that there are certain foods that will supercharge your body’s fat-burning ability. Here are six foods that will kick your metabolism into high gear.
Kale is one of those dark green leafy vegetables that are incredibly health-boosting. It is a true superfood, containing anti-inflammatory, antibacterial, and antiviral properties. An antioxidant-rich in vitamin C and beta-carotene, kale is good for the entire body. (It even removes and eliminates toxins from your body.)
If you don’t like the thought of eating a plate of cooked kale, don’t worry. There are other ways to enjoy this superfood. Dice a few leaves up and mix it in with your dinner salad, or stir it into your stew. Make a green smoothie by blending kale with low-fructose fruit and some water or coconut milk. You can add chopped kale to almost any recipe. It’s a great way to get your daily serving of kale, which will melt away your belly fat.
Spinach is another dark green leafy vegetable that the USDA says contains levels of potassium, iron, magnesium, calcium, and fiber. It also contains a significant amount of folate, a B vitamin important for heart health, and vitamin K, which protects bones from osteoporosis. Dark green leafy vegetables also have antioxidant properties, which may help prevent cancer. That’s just a sampling of the many vitamins and minerals dark green leafy vegetables contain. Is it any wonder they’re considered essential to a well-balanced diet?
Spinach has all of these benefits and can be used the same way as kale. Spinach has a milder taste than kale, so you might prefer using spinach in your smoothies.
When it comes to the most optimal ways to reduce belly fat, nothing beats salmon. When wild-caught, salmon is one of the most nutritious foods you can eat. It not only has a huge amount of heart-healthy omega-3 fatty acids, but it is also loaded with a number of essential vitamins and minerals, such as vitamins D and B12, potassium, iodine, and protein.
For the best health benefits, eat it grilled or baked with a spritz of lemon juice.
4. Chia seeds
The chia seed is a superfood that is known to reduce belly fat. These tiny seeds are loaded with many vitamins and minerals, including potassium, protein, calcium, and zinc. But perhaps the biggest reason for its fat-burning ability lies in its fiber content. Just 1 ounce of chia seeds contains a whopping 10.6 grams of fiber!
Chia seeds are tiny, but if you put them in liquid, they expand and become gelatinous. You can easily add chia seeds to anything. Sprinkle them over your salad. Put them in your smoothie. Mix a couple of spoonfuls in your soup. Once eaten, these seeds expand in your stomach, making you feel very full.
Containing almost 20 vitamins and minerals, the avocado is one of the healthiest fruits on this planet. Though it has high-fat content, don’t let that scare you away. Its fat is the healthy kind, monounsaturated fatty acids (MUFA), which activate the satiety centers in your brain, making you feel full. This, combined with the avocado’s high fiber content, is one of the reasons eating an avocado is one of the best ways to reduce belly fat.
There are many creative ways to eat avocados. Mash them up and eat with a spoon. Slice one up and put it in your salad. Add an avocado to your smoothie.
6. Goji berry
The goji berry, also known as wolfberry, came from China, where it was used as food and medicine for thousands of years. Known as a “super fruit” in China, goji berries contain a ton of vitamins and minerals, including vitamin E, iron, calcium, and 18 amino acids. They also have more vitamin C than oranges.
There are many ways to eat goji berries. Pop a handful of them in your mouth. Brew them in your tea. Soak them in water for several minutes until they are plump, then add them to your smoothie. Add goji berries to your cereal or trail mix, or mix them in with your soup.
Eating these six fat-burning superfoods regularly has proven to be the simplest way to reduce belly fat. They’re delicious and easy to prepare, too.
Is insanity the optimal way to reduce belly fat?
From cupcakes to chips to trans fats – our abdominal fat may grow and grow like fresh sweet potatoes! A study published (the study showed green tea helps reduce abdominal fat – go figure!) uncovered that high protein diets with adequate and correct soluble fiber, in combination with physical activity, can prevent a stored fat situation.
Haven’t you been insane long enough? Was counting calories the optimal way to reduce belly fat? How about crash dieting, fad dieting, or feeling-bad dieting? Are you finally sick of the yo-yo ride you’ve been on for too many years to count? You can leave it behind today.
The SANE diet is not a fad diet. There is no calorie-counting, no complicated food lists to memorize, or complicated calculations to puzzle your brain. Who needs the hassle?
Instead, the SANE diet tells you the exact foods and serving sizes proven to boost metabolism and burn belly fat. Over 100,000 people in over 37 countries have chosen a SANE lifestyle, and they’re glad they did. They are off the dieting roller coaster, have become much healthier, and are burning fat effortlessly. You can, too.
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