I’m going to review some highlights from the book “6 Ways to Lose Belly Fat Without Exercise,” written by JJ Smith a nutritionist and certified weight-loss expert. JJ used to carry so much fat on her tummy that she considered herself 3 months pregnant. She spent years researching what was causing her belly-fat and learned how to expel it for good. I’m going to share with you some of her secrets because I need to use them too.
It is important to get rid of belly fat otherwise known as visceral fat. According to a study published in 2006 in the Journal of Obesity, visceral fat is of particular concern because it is a significant predictor of early death.
By following these steps outlined you will be able to lose belly fat without sit-ups, crunches, long cardio workouts, or ab belts and other gadgets. You don’t necessarily need a fad diet either. Try these suggestions to uncover your sexier, healthier abs, hidden underneath your layer of fat that I'd like to remove myself for you.
If you eat any of the 7 fat-belly foods your body will begin storing fat in as little as two hours after consuming them. These foods must be removed from your diet if you want to see your abs and if you want a slimmer waistline.
#1. The first food to remove is white sugar found in cakes, pies, fruit juices, candy, and so many other foods we crave. As a guideline, if the food has more than 5 grams of sugar per serving, stay away from it. An alternative to sugar is a natural sweeter called stevia which is recommended. It has pretty much zero calories and it doesn’t raise your blood sugar like regular sugar does.
#2. The second food to remove is refined carbohydrates. These kinds of carbs spike insulin levels which leads to fat storage. To avoid are all the foods made with white flour, including white bread, white pasta and white rice. Other refined carbs to avoid are bagels, donuts, croutons, pancakes, waffles and biscuits. If the ingredients contains “wheat flour” or “enriched wheat flour” that counts as a refined carbohydrate.
#3. Make sure to stay away from white salt or sodium or table salt. It causes water retention and bloating. Alternatives to use are sea salt, black pepper, or cayenne pepper, which will boost your metabolism.
#4. No artificial sweeteners. These sweeteners are able to increase appetite by sending false signals to the brain that sweet food is on the way. Next, the brain is confused when sweet food never arrives, and so it never gives the signal that you are satisfied. This results in a sugar craving or sweet teeth finally leading to sugar consumption.
No artificial sweeteners means no diet
soda because diet soda contains aspartame. Aspartame leads to the release of
insulin and leptin, hormones that tell the body to store fat. Again, the
recommendation is to use stevia as a sweetener.
#5. No trans fats or fried foods. Most fried foods have partially hydrogenated oils that are unacceptable. Foods high in trans fats are margarine, commercial baked goods, French fries, onion rings, fried chicken, corn dogs, and funnel cakes.
Instead have a baked, broiled or grilled chicken or fish steak, which can be just as good as a fried version. A Harvard study found that from as little as 7 to 8 grams of trans fat per day can increase your risk of heart disease by 50 percent.
#6. Remove saturated fats. These have a direct link to belly fats. Belly-fat, saturated foods are in many meats, particularly red meat, and in whole-fat dairy such as milk and cheese. Meats to put on your “do not eat list” are lamb, poultry, veal, pork and some cuts of beef. Look for those that are “lean or extra lean” or choice, select, London broil or chuck. Avoid those meats that say “prime.”
If you must eat sausage or bacon,
go with turkey bacon and turkey sausage. Avoid sauces such as Alfredo and
creams made with butter etc.
#7. Get rid of sodas and fruit juices. These store-purchased items have a lot of white sugar and/or high-fructose corn syrup resulting in belly fat. Replace regular soda with diet soda, then replace diet soda with water. Diet sodas are known to make you crave sugar and fattening foods due to the artificial sweeteners in them. A great choice is green tea (hot or cold) because it burns fat while allowing you to get caffeine. Plain water can be spiced up with a little fresh lemon. You don’t have to go cold turkey, gradually taper your consumption to a new leaner you.
#1. Eat lean fish, chicken and turkey. These three foods all have protein, the more protein you eat, the more your body has to work to digest it, resulting in more calories burned. Don’t eat the skin on chicken or turkey, it’s full of saturated fat. Make sure also not to fry any of the meats.
#2. Eat vegetables, of importance are the green leafy veggies. You can eat all you want and still lose weight. Best fat burning veggies are spinach, broccoli, asparagus, kale, collards, turnip greens, mustard greens, beet greens, wheatgrass, carrots, eggplant, celery, peppers, cabbage, cauliflower, Brussels sprouts, and radishes. You can make a veggie stir-fry and also add some cayenne pepper to enhance the fat-burning abilities of the stir-fry.
#3. Nuts and seeds are healthy fats but be careful. You should only have a handful of nuts and seeds a day because they are extremely calorie dense. As long as you don’t eat too many of them and you eat them raw you should be ok with these. You can carry an Altoids box full of them and snack on them whenever you are hungry. Personally, I wouldn’t eat a handful a day because nuts are extremely expensive when it comes to burning fat. Maybe a handful of nuts three times a week, that should be ok.
#4. Berries. There are lots of berries to consume fresh or frozen: blueberries, strawberries, blackberries and raspberries. You can also add them to a protein shake to make it taste better and to make it healthier. Try vanilla protein shake mix with strawberries or raspberries. Frozen ones are cheaper, you can add them to a blender and make a puree with them. Serve it as a fruit shake, it's cheaper than fresh berries as well as easy and delicious.
#5. Drink plenty of green tea. Don’t get that green tea that is mixed with honey and ginseng, that doesn’t count because it is full of sugar. Remember the rule, if it has more than 5 grams of sugar per serving –skip it. Green tea is believed to be a great antioxidant that may slow aging while causing the body to burn fat even faster and more efficiently. A recommended brand is We-long Premium Chinese Slimming Tea (it’s expensive but try e-bay, it is much more affordable on e-bay).
#6. Use Cayenne pepper where you can. This pepper spurs on your metabolism by heating up your body. When your body attempts to cool itself down, it expends energy or calories in the process. I’ve heard about this pepper quite a bit and have some of my own that I spice chicken with. Give it a shot!
#7. Consume proteins shakes. I’ve written about the proven benefits of whey protein, it is definitely something you need in your arsenal against belly-fat. With whey, you build more lean muscle that in turn burns fat! If you’re allergic to dairy, make sure to avoid whey protein. Instead of whey protein if your allergic to dairy, try an alternative such as rice, soy and hemp protein powders. If you’re a vegetarian try the rice and plant based protein powder to help you build muscle.