Extra fat in the stomach area can be unsightly and uncomfortable when wearing certain clothing. Fad diets, pills and exercise devices claim to melt fat off your midsection in as little as six minutes. If it sounds too good to be true, it probably is. Several factors can cause weight gain in the tummy like poor nutrition, lack of exercise and stress. Modifications in your daily habits can quickly reduce belly fat.
Step 1
Consume unprocessed natural foods. Eat food like skinless poultry, lean beef, eggs, fish, soybeans, whole grains, brown rice, high-fiber cereal, oatmeal, vegetables and fruits that keep you fuller and help you eat less. Stay away from processed foods that are high in fat, refined sugar and sodium which cause bloating and weight gain.
Step 2
Increase your fiber intake. Eating more fiber keeps your digestive system regular and helps decrease bloating caused by poor eating habits. Add vegetables to your soups, each bran cereal and bake with whole wheat flour to increase your daily fiber. MayoClinic.com recommends 30 to 40g per day for adults.
Step 3
Decrease your daily dairy consumption. Digesting the sugars in dairy products can cause bloating in the belly. Drink soy, rice or almond milk instead of cow's milk.
Step 4
Drink more water. Get a minimum of eight cups of water per day to eliminate bloating caused by dehydration, according to MayoClinic.com. Drink more if you live in warm or humid climates.
Step 5
Perform cardiovascular exercise for 30 minutes five days per week. Bike, walk on the treadmill, glide on an elliptical machine or jog outdoors. Mix it up by performing intervals like sprinting for 30 seconds and walking for one minute, alternate speeds for 30 minutes.
Step 6
Decrease your stress levels. Stressing causes an overproduction of the hormone cortisol, which is a leading cause of weight gain in the midsection. Relax by taking a yoga class, meditating or soaking in a warm bath.
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