Yes, there are golden rules to follow to burn belly fats, whether what nationality you have, and here in Japan, I have read an article specifying the dietitian’s rule.
Belly fat is a shortcoming of many, but given the massive amount of nutrition information, finding the best diet to fight the stubborn visceral fat that we store in our midst isn’t always easy.
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Five Golden Rules to get rid of belly fat fast
1. Go to calorie control
From the available nutritional studies, the most potent studies suggest that ultimately reduced-calorie diets support abdominal fat loss. It would indicate that any diet will work as long as it creates a calorie deficit where you consume 200-300 fewer calories than you consistently need.
One of the easiest ways to do this without continually having to monitor calories is to take at least one snack from your daily diet and make the evening easy with a small piece of meat or protein and 2-3 cups of vegetables.
Here you lose at least 200-300 calories a day without having to adhere to a strict regime.
2. Drop the snacks
The more you eat, even a cup of coffee with milk or a piece of fruit, the more insulin you release from the pancreas to control blood sugar levels. A high level of insulin can lead to a hormonal disorder called insulin resistance over time, which deposits fat, especially in the abdominal area.
Again, this means that the fewer times you eat each day, the less insulin you release, and the less likely you are to store extra fat in the middle. In terms of food, this means three meals a day, no snacks.
3. Eat more calcium-rich dairy products
There is a growing body of research that has consistently shown that consuming 3-4 servings of calcium-rich dairy products helps reduce belly fat directly.
It is b calcium can help mobilize fat reserves for burning, while the high protein content of milk can, in turn, maintain muscle mass if calories are limited.
It doesn’t mean that you can eat a large latte three times a day, but that a few servings of whole milk or yogurt are likely only to improve your weight loss.
4. Portions are everything
A key aspect of calorie control is closely monitoring portions. Those who control calories to aid the abdominal fat loss is shows to use their hands and fingers to keep an eye on portion control.
It means that no food needs to be weighed or measured, but that meals are keeping to a size that is no bigger than a hand.
Protein is the size of the palm of your hand, and extras like sauces and cheese are one or two fingers. Not too scientific, but easy to understand in real life.
5. Concentrate on the fiber
The fiber contained in whole grains, vegetables, fruit, nuts, and seeds is not only crucial for our digestive health.
It has also shown that especially soluble fiber in oats, legumes, and fruit helps reduce belly fat over time. Dietary fiber is believed to play a role in lowering insulin levels, but also in binding extra fat and aiding in the body’s excretion.
In terms of food, this means that our daily diet should aim to eat a piece of fruit, a serving of legumes, and lots of vegetables at least every other day.
If you can’t tolerate the dense fiber in some foods, you can also supplement your diet with soluble fiber over powder that can be incorporate into shakes and cheeks.
Additionally! The Seven Natural Foods To Consider.
Abdominal fat, or belly fat, is linked to an increased risk of certain diseases.
Most people can reduce their abdominal fat by taking on key lifestyle changes, such as eating a healthy diet packed with lean protein, vegetables and fruit, and legumes, and exercising regularly.
If you are interested in my recommended diet books you can check in here.
I hope you’ll find a diet book best suited for you if you have some question or some feedback please leave them below, I love to hear from you.