Many people think that their belly reduction will be achieved by a training system or diet that should be followed and that is it, unfortunately this was thought by most of people since decades ago.
After researches done in many research centers , it was proved that not only workouts and food that affect the body fitness and reduce body fat which is mostly reside in your belly , one of the most important factors were the habits that people used to do them.
Here we’re going to explore 11 of those habits that affect belly reduction:
Sleep as it Should be
Sleeping less than 5 hours will not help you to lose fat as some people think , and results in increasing the possibility to have more belly fat, as sleeping more than 8 hours will end with nearly similar result. The Advised typical sleep duration for fat burning is 6-7 hours.
Eat More Fat for Belly Reduction
Most people will be surprised when they hear that good fats helps you in belly reduction , it might be a real shock! yes it’s true , that is because fats are not all the same. Healthy fats really have myriad health benefits including lose fat, build muscle and recover faster from your workouts, it is also good for your heart, cholesterol, and your overall health.
These fats can be found in Mono unsaturated fats like (Olive oil, Canola oil, Sunflower oil , Peanut oil, Sesame oil, Avocados, Olives, Nuts and Peanut butter ) it also could be found in Polyunsaturated fat like ( Soybean oil, Corn oil, Safflower oil, Walnuts, Sunflower, sesame, pumpkin seeds, Flaxseed Fatty fish , Soymilk and Tofu)
Recent Researches approved that breathing through your nose ( inhaling and exhaling ) will make your heart beats more stable ( more than mouth breathing) and enhance calories burning process.
So, even if it will require a little bit training to get back to the track , it’s worthy.
Put Your Snack Schedule
A lot of people have an idea that snacks are their problem, but this idea proved to be not completely correct , the main problem is in those unplanned snacks.
When you eat a low-carbohydrate protein snack before your exercise or before doing sufficient effort by 90 minute this will help your body to perform better and burn your body fat, However eating a snack any closer than 90 min. will affect negatively on your performance.
Don’t Ever Skip a Meal
Some of people think that skipping meals will help them to control their weight gain or reduce their fat , if you’re one of them ,unfortunately, you’re wrong. Actually it will increase your possibility of obesity, especially when you decide that the meal you’ll skip is breakfast.
American journal of Epidemiology’s study found that people who skip a meal increasing their possibility of being obese by 4.5 times as it will results in slow metabolism, making you more hungry, puts your body in prime fat-storage mode and pushing you to eat more in the next meal.
Give Every Meal Enough Time (Don’t rush)
The fact is that your stomach takes about 20 min. to tell the brain that it has enough it’s actually governed by the following rule:
“The Slower you eat , the fewer calories per meal you get”,
By sticking to this rule , you can imagine your body after a year with 20 pounds less.
Don’t be a TV Addict
A University of Vermont study found that overweight participants who reduced their TV time by 50 percent burned about 119 additional calories a day, which results in 12 pound annual loss, and if you multitask your TV time , this result will be maximized – like doing simple house work , doing laundry or washing dishes , but don’t sit with nothing in hands which could push you to have those fatty snacks.
Having Small Bites
Studies says people who take big bites while having their meals have about 52 percent more calories in a meal, so, it’s better to spend more time taking your small pieces , chewing and enjoying your meal.
This also confirm the general rule which say:
“The smaller your bites, the thinner your waistline”
Don’t Let Overweight Friend Affects You
Having overweight friend will increase you chance by 57 percent to be obese , this was proved by Research from the New England Journal of Medicine . Anyway, instead of running away of your friend, provide him with healthy advices or guide him to our website to have more healthy fat reduction tips.
Drinking Enough Water
Drinking plenty of unsweetened drinks like water or tea will limit sugar drinks that could pack in the stomach fat.
The advised amount of water could be up to a half of your weight per day.
By the way, there are some foods contain high percentage of water like water melon , lettuce and some kinds of meat, those also could be counted toward your water intake.
Always Keep Track of Your Progress
Keeping the track of your progress on regular bases will help you to know where you’re now, how was your progress from where you were , and what to do in order to be in the shape you dream.
It’s not always about your weight , also you have to track your shape in the mirror as you could also track your cloths and belt size.