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Japanese dietitian’s golden rules to burn belly fats

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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.

So here are the five key areas you need to work on to get rid of your belly fat once and for all.
fruits, fewer calories

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.

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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.
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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.

 

About

I'm a nutritionist, writer, a devoted housewife, and a mother of two grown-up ladies. A lover of nature, but my chief aim is to share my experience and knowledge to lose belly fat after c-section or standard delivery, in general, is natural and healthy ways.

Comments

  1. Abby says:

    Thanks for this post. It’s great to read sensible healthy advice. Eating more fiber and snacking less are good habits for weight loss. They have other health benefits too, they will stop your body making so much insulin. This leads to fat storage and makes you more hungry. I will definitely try your piece of fish or meat with veggies for an evening meal.

    1. Lynn says:

      Hi Abby,

      That’s right eating foods rich in fiber is considered as well cleansing the stomach, and I thought sweeping the unnecessary foodstuff remained on the intestines and other parts of the stomach. And most of all the if you take foods with high fiber, it leads to weight loss because the calorie intake is low.

      Thank you so much and best regards,
      Lyn

  2. Tom says:

    Hey,

    Great article. I am trying to get rid of my belly, and its taking a bit longer than I thought. I am eating pretty well, and I am exercising regularly.

    I am going to follow your advice and concentrate on each point for a while, then move on. Let’s see if I can eventually get rid of this belly.

    I’ll let you know how I go.

    All the best,

    Tom

    1. Lynn says:

      Hello Tom,

      I’m glad to know that I have able to provide such information for you to follow.
      I’m positive that if you move on to concentrate on your diet, it will make the difference.

      Thank you so much and best wishes,
      Lyn

  3. Dave says:

    Interesting article.

    Years ago I did a cleanse for fun and lost around 20 pounds in 30 days. That was silly because I became severely underweight.

    Few things I remember is my daily calorie intake dropped to no more than 1,200 calories a day and it was very important to have light meals and snacks throughout the day.

    1. Lynn says:

      Hi Dave,

      Dieting means a proper diet, which means considering all the nutrients that the body needs in a sufficient amount of quality and quantity.
      Implementing in your diet, the six elements of food nutrients that the body needs to attain a healthy body, and healthy living is the right choice.

      Thank you so much and best regards,
      Lyn

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