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BEST FOODS TO HELP LOSE BELLY FAT
Losing belly fat can be done by taking in correct nutrition
in its right amount ,the following are the BEST FOODS TO HELP LOSE BELLY FAT
EAT REGULAR MEALS
By eating regular meals throughout the day , you maintain blood sugar constant ,missing
meals
,especially breakfast leads to low sugar which will cause
low mood ,fatigue and irritability .You should
aim to have at least 3 meals per day to maintain constant
blood sugar .If you feel hungry between the
meals ,you may need to take healthy snack like cereals
,fruits or nuts .
EAT ENOUGH CARBOHYDRATES
Carbohydrates are vital for the functioning of our body
,especially the brain ,your brain needs
carbohydrates to
function properly .Your brain needs carbohydrates as fuel ,and it needs a steady supply of
carbohydrates to function properly
TAKE LESS REFINED FOODS
Less refined foods contain less calorie therefore may help
you lose belly fat
Less refined foods like : whole grain ,cereals ,pulses
,fruits and vegetables have a lower
glycaemic index
and are also nutritionally much better than refined foods
.Less refined foods contain thiamin (B1) ,
a
vitamin that has been
associated with control of mood .Sugary foods are quickly absorbed into the
bloodstream which may
cause an initial ‘high’ or surge of energy that soon wears off as the body
increases its insulin
production ,leaving you feeling tired and low .Your body needs vitamins and
minerals to function well ,vitamins and minerals are digested
slowly ,helping to control the rate of
glucose supply to your brain and body. When cooking vegetables ,use a small amount of pre-boiled
water ,and should not be overcooked ,you will lose much of the vitamin content
.You should take
breads ,breakfast cereals ,rice and pasta ,potatoes ,at
least 5 portions of fruits and vegetables daily .
INCLUDE PROTEIN
Proteins ensure a continuous supply of the amino acid
tryptophan to the brain ,which can
improve your
mood .Fresh meat ,fish ,shellfish ,eggs ,nuts ,milk ,low fat
cheese ,seeds are the best sources of protein .
INCLUDE FATS
Our cells needs fats to maintain their structures and our
brains are made of around 40%fat .Take more
amount of nuts ,seeds and use olive or nut oil dressing on
salads .You should decrease trans fats found
in processed and packaged foods such as sausages ,processed
meats ,pre-packaged cakes and biscuits .
INCLUDE FISH
Oily fish contain omega 3 oils which may help reduce
depression ,include them 3 times per week .You
can also make use of supplements such as olive and avoid trans fats in processed foods .
MAINTAIN HEALTHY WEIGHT
Excessive weight loss or weight gain can negatively affect
your mood .Lack of good nutrition and
weight
loss will deprive the brain of glucose .
TAKE IN MORE FLUID
Dehydration negatively affect your mood ,take in more fluid
.aim about 2 litres per day .Avoid energy
drinks ,too much intake of coffee (limit to 3 cups ), too
much intake of tea (limit to 5 cups ) as these
contain caffeine which may have impacts on your mood .Avoid
too much intake of alcohol as it has
dehydrating affect
leading to more depressed or anxious
REGULAR PHYSICAL EXERCISE
Physical activity help you burn more belly fat .Physical activity leads to release of
endorphins which are feel good chemicals that help you to
relax and feel happy .
INTAKE NUTRITIONAL SUPLEMENTS
Heavy smokers and alcohol drinkers should make use of
nutritional supplements .Daily intake of
vitamin
and mineral is essential .If you are a heavy smoker or
alcohol drinker , you should avoid vitamin A and E
,avoid liver as it is
high in vitamin A
Making use of these foods help you lose belly fat fast
CALORIE NEEDS PER DAY
MALES
AGE SEDENTARY MODERATELY ACTIVE ACTIVE
2 1000 1000 1000
3 1000 1400 1400
4 1200 1400 1600
5 1200 1400 1600
6 1400 1600 1800
7 1400 1600 1800
8 1400 1600 2000
9 1600 1800 2000
10 1600 1800 2200
11 1800 2000 2200
12 1800 2200 2400
13 2000 2200 2600
14 2000 2400 2800
15 2200 2600 3000
16 2400 2800 3200
17 2400 2800 3200
18 2400 2800 3200
19-20 2600 2800 3000
21-25 2400 2800 3000
26-30 2400 2600 3000
31-35 2400 2600 3000
36-40 2400 2600 2800
41-45 2200 2600 2800
46-50 2200 2400 2800
51-55 2200 2400 2800
56-60 2200 2400 2600
61-65 2000 2400 2600
66-70 2000 2200 2600
71-75 2000 2200 2600
76 and above 2000 2200 2400
FEMALES
AGE SEDENTARY MODERATELY ACTIVE ACTIVE
2 1000 1000 1000
3 1000 1200 1400
4 1200 1400 1600
5 1200 1400 1600
6 1200 1400 1600
7 1200 1600 1800
8 1400 1600 1800
9 1400 1600 1800
10 1400 1800 2000
11 1600 1800 2000
12 1600 2000 2200
13 1600 2000 2200
14 1800 2000 2400
15 1800 2000 2400
16 1800 2000 2400
17 1800 2000 2400
18 1800 2000 2400
19-20 2000 2200 2400
21-25 2000 2200 2400
26-30 1800 2200 2400
31-35 1800 2000 2200
36-40 1800 2000 2200
41-45 1800 2000 2200
46-50 1800 2000 2200
51-55 1600 1800 2200
56-60 1600 1800 2200
61-65 1600 1800 2000
66-70 1600 1800 2000
71-75 1600 1800 2000
76 and above 1600 1800 2000
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