WHITE SUGAR
White sugar is low in nutritional value ,increase you
craving to eat fatty foods , make you feel irritable ,causes belly fat and make
you feel tired and moody
WHOLE FAT DAIRY FOODS
They are high in saturated fats thus are CAUSES OF
BELLY FAT .These foods include :cheese ,butter ,milk ,cream –all
dairy products
FRIED FOODS
They are high in saturated fat which are CAUSES OF BELLY FAT and should be avoided at all costs ,it is
good to :grill , boil ,steam or bake food than to fry it .Fried food is high in
fats
ARTIFICIAL SWEETENERS
They cause you to crave for more sugar which result in
you eating more sugars which are CAUSES OF BELLY FAT .Avoid
soft drinks ,they contain more sugar and other additives and also are low in
nutritional value
REFINED CARBOHYDRATES
All refined carbohydrates lack fiber and also are
digested quickly causing insulin spikes
resulting in fat storage which are CAUSES OF BELLY FAT
WHITE FOODS
All white foods are usually processed and are low in
nutritional value , lack fiber and like refined carbohydrates ,are CAUSES OF BELLY FAT
WHITE SALT
More
salt in food cause water retention and bloating
INFREQUENT EATING
Infrequent
eating slows metabolism and makes it harder for your body to burn more belly
fat
LACK OF PROTEINS
If
you eat more healthy proteins ,your body has to work to digest it resulting in
more calories being burned during the eating process ,on the other hand lack of
proteins in diet are CAUSES OF BELLY FAT
FOODS TO HELP YOU LOSE BELLY FAT
VEGETABLES
They are nutrient rich and contain no fat or low healthy fat
,vegetables which are good for your health include : spinach , cabbages
,cauliflower ,carrots ,broccoli and wheat grass – they help you burn more belly
fat
NUTS AND SEEDS
They boost your metabolism and help you burn more fat
however you should eat them in right amount because they also contain calories .Healthy
nuts and seeds include :sunflower
,sesame seeds pumpkin seeds ,peanuts ,walnuts ,almonds ,cashews
BERRIES
As per research recently carried out ,berries help you boost
metabolism and are high in antioxidants ,protecting you from many diseases and
conditions .Eat raspberries ,strawberries ,blackberries ,blueberries they help
you lose more belly fat
GREEN TEA
It help you burn more fat and also help you boost metabolism
.Green tea has more health benefits ,it also help you relax and reduce aging
WHOLE FOODS
Eat natural ,whole
foods that do not have additives ,whole foods are rich in fiber which
keep you full
EAT FREQUENTLY
Spreading your daily food to 5 to 6 meals a day help you
boost metabolism and you lose more belly
fat
The key to lose weight and maintain good body fat is to eat fewer calories than your body uses .You should manage the intake of calories in your food .Below is a guide for the calorie intake to help you manage your weight and also manage your body fay
Make use of fruits and vegetables along with whole grains
and lean meats , nuts and beans –they help you gain important elements which
are good for your health .Fruits and vegetables also provide essential vitamins
and minerals ,fiber and other substances that are important for good health
.Eat whole fruits because they have the fiber that helps you feel full .Beef is
the best of all meat food ,nearly 1/5 of it can be used to repair the worn-out
parts of the body .Mutton , the sheep meat is also health , next to beef meat ,
to say .Poultry is a helpful food , especially for the weak and sick .Nuts and beans are good sources of healthy fat and
proteins that can help you manage body fat .
The key to lose weight and maintain good body fat is to eat fewer calories than your body uses .You should manage the intake of calories in your food .Below is a guide for the calorie intake to help you manage your weight and also manage your body fay
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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