Belly fat (side fat/love handles included) is one of the most stubborn body fats to deal with.
A key point to note is even though you pick up gym and aerobics if your lifestyle is hanging on a thread, you won't see any changes as you've envisioned.
Weight loss is usually 70% of what you eat so if you're struggling to lose weight the first thing you need to get in order is what you feed your body.
Below is a list of things that you need to either completely take off your diet or minimize consumption if you're aiming at losing weight.
1. Reduce alcohol intake
Alcohol can have benefits if consumed in small amounts but is seriously harmful when consumed in excess.
Heavy alcohol consumption has been linked to an increased risk of central obesity - that is, excess fat storage around the waist. So, if you're looking to lose weight cutting down your beer intake is one of your best bets.
2. Eat a high-protein diet
Forget what you have heard meat/ proteins are not your enemies.
However, carbs on the other hand are.
High protein intake increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness.
Protein also increases your metabolic rate and helps you retain muscle mass during weight loss.
3. Avoid sugar-sweetened beverages
Carbonated sweetened drinks are almost as bad as alcohol.
Sugary beverages appear to be even worse than high-sugar foods as they are loaded with liquid fructose which increases belly fat.
Your brain doesn't process liquid calories the same way it processes solid ones therefore you're likely to end up having them stored as fat.
4. Eat plenty of soluble fibre
This type of fibre promotes weight loss by helping you feel full, so you naturally eat less.
It absorbs water and forms a gel that slows down the movement of food. Sources of soluble fibre include:
- flax seeds
- Brussels sprouts
4. Avoid foods that contain trans fats
These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain.
They're usually found in margarine and spreads and are also often added to packaged foods. They're often listed as partially hydrogenated fats.