Saturday, April 11, 2015

Dr. David Samadi on belly fat

There are five things that are essential in order to lose that unwanted belly fat: a clean diet, four to five days of moderate to vigorous exercise a week, proper rest, self-control, and determination.

  1. Physical inactivity. Losing belly fat is not impossible without exercise, however, it is much more difficult.
  2. Eating or drinking too much sugar. Avoid sugary drinks like soda and fruit juices and foods high in sugar. Drink water and eat naturally sweet fruits instead.
  3. Eating too much fat. Cut back on desserts, fried and processed foods, etc. Load up on healthy carbohydrates and protein instead. It will make you feel fuller for longer.
  4. Drinking too much alcohol. The liver does not burn fat when processing alcohol. Alcohol contains empty calories and increases your appetite, causing you to eat more. When drinking, stick to a low calorie wine or liquor.
  5. Eating your feelings. People tend to eat more, and less healthy, when they are stressed out or feeling down. Stress can increase your cortisol level which increases belly fat.
  6. Eating late at night. Our bodies don’t process food as quickly or effectively when we sleep, which makes it more likely to turn into fat. Avoid eating anything at least 2 hours before bedtime.
  7. Not getting enough sleep. Not getting enough sleep increases our cortisol levels, which as we know, increases belly fat. The average adult should get around 7 to 9 hours of sleep a night.
  8. Not eating enough protein. Protein helps us feel fuller for longer. It also helps balance our blood sugar levels and maintain a strong metabolism. Grilled chicken, hard boiled eggs, fish, and quinoa are all excellent sources of protein. 

Dr. Samadi is a regular contributor to Fox News on health issues.

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