BEST FOODS TO LOSE BELLY FAT

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