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.
- Physical inactivity. Losing belly fat is not impossible without exercise, however, it is much more difficult.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.