An effective 14-day diet to lose belly fat
Nowadays, more and more people are facing the problem of obesity. Obesity – excess fat deposits in the subcutaneous tissue, organs and tissues. It is manifested by an increase in body weight by 20 percent or more from the average values due to adipose tissue.
This problem leads to psychophysical discomfort, sexual disorders, diseases of the spine and joints. Moreover, obesity increases the risk of developing atherosclerosis, ischemic heart disease, hypertension, myocardial infarction, stroke, diabetes mellitus, kidney, liver, and disability and mortality from these diseases.
What are the causes of obesity? First of all, this is an inactive lifestyle. Also, you may have a genetic predisposition to excess weight, and this is one of the main factors of obesity. In addition to the global problems of obesity, you can face this problem even because of stress, lack of sleep, taking psychotropic and hormonal drugs.
How can you lose excess fat? Are there any ways? There are some effective things that you can do in order to change your diet and lifestyle. This right way will help you improve your gut health, dampen inflammation, turn off your fat genes and lose weight almost automatically. Start with these simple day-by-day changes and lose weight while eating the foods you love.
#1. Take a brisk walk before breakfast
This is a simple and effective ritual that you simply need to add to your daily routine. One study showed that exposure to sunlight in between the hours of 8am and noon reduced your risk of weight gain regardless of activity level, caloric intake, or age. The thing is, the morning light synchronizes your metabolism and undercuts your fat genes.
Moreover, when you train before eating, you burn the energy that comes right from your fat stores. So, while taking a brisk walk before breakfast, you lose your stubborn fat in the most problematic body areas. Worth to try!
#2. Start your morning with a fiber-loaded oatmeal
The best option for your breakfast is some oatmeal with some fruit. This super combination provides insoluble fiber that helps reduce blood cholesterol and feeds the healthy bacteria in your gut. This way you trigger your gut to produce butyrate, a fatty acid that reduces fat-causing inflammation throughout your body.
What’s more, some Canadian studies have found that diets that are supplemented with insoluble fiber have higher levels of ghrelin, a hormone that controls hunger.
#3. Choose red fruit over green
Why should you choose red fruits? The thing is, red fruits contain flavonoids that calm the action of fat-storage genes. In fact, red-bellied stone fruits like plums boast phenolic compounds that have been shown to modulate the expression of fat genes.
#4. Load up on avocados
Avocados are a double-whammy to belly fat. They contain heart-healthy monounsaturated fats that dim your hunger switches, and also they are rich in unsaturated fats that prevent the storage of belly fat.
#5. A plant-protein smoothie
Protein drinks are exactly what you need to melt the belly fat. However, do not forget that most commercial drinks are filled with unpronounceable chemicals that can upset your gut health and cause inflammation and bloat. In addition, the high doses of whey used to boost protein levels can amplify the belly-bloating effect. So in order to avoid these “effects”, we recommend you vegan protein, which will give you the same fat-burning, hunger-squelching, and muscle-building benefits.
#6. Power up with eggs
Eggs are the food element, which is simply necessary in the building of your muscles. What’s more, eggs are also the number-one dietary source of a nutrient called choline. Choline attacks the gene mechanism that triggers your body to store fat around your liver. There are tons of useful and delicious recipes with eggs that you can add to your diet menu.
#7. Drink citrus-infused “Spa Water”
What is “spa water”? This water is filled with sliced whole lemons, oranges or grapefruits. We recommend drinking eight glasses of this water before bedtime to get all the benefits. The fact is, citrus fruits are rich in the antioxidant D-limonene, a powerful compound found in the peel that stimulates liver enzymes to help flush toxins from the body and gives sluggish bowels a kick.