Your abdominal area is the most unhealthy place in the body to store extra fat because it surrounds many of your internal organs, including your stomach, liver and gallbladder, and impairs their ability to function properly. Too much belly fat can also lead to chronic diseases such as heart disease and diabetes. Luckily, when compared with other areas of the body, your abdominal region is the easiest place to lose extra fat quickly. A combination of cardiovascular exercises, such as walking, running or dancing, with proper nutrition is key to reducing excess abdominal fat. Eating cruciferous vegetables that are high in fiber and other essential nutrients, such as kale and cauliflower, can help speed along the process.
Step 1
Add about one cup of raw kale to vegetable juices or smoothies. Kale is a dark leafy green that contains high amounts of vitamins and minerals that will give your body the fuel it needs to thrive and function properly. The fiber in kale will make you feel full quickly and help prevent overeating that can lead to extra belly fat.
Step 2
Steam a head of cauliflower for 7 to 8 minutes, then blend with your favorite unsweetened nondairy milk beverage and other seasonings. This will make a healthy mashed cauliflower dish, similar in taste to mashed potatoes. By substituting cauliflower for potatoes, you will get more fiber and fewer calories. Also, by using a cow's milk alternative, you will consume less saturated fat and fewer calories, which will help reduce belly fat.
Step 3
Place kale and cauliflower on a baking sheet and bake in the oven for 15 minutes at 350 degrees. Instead of preparing the vegetables with oil, which adds extra calories and fat, you can dress the vegetables in lemon juice, garlic powder, pepper and any of your favorite seasonings. If you eat this dish as a main entree, you will feel full on fewer calories, and it is unlikely that you will have the desire to overeat. This will help create a calorie deficit that will lead to a reduction of belly fat.
Tips and Warnings
- Kale and cauliflower are both cruciferous vegetables. You can experiment with other cruciferous vegetables that can also help you effectively lose abdominal fat, including broccoli, cabbage and brussels sprouts. Don't forget to aim for at least 30 minutes of cardiovascular activity most days of the week. This is the most effective type of exercise for fat reduction. It is essential that you eliminate processed foods and excess sugar from your diet to reduce belly fat and decrease your risk for chronic disease. Swap refined grains for whole-grain, complex carbohydrates, such as whole wheat bread, brown rice and quinoa. Drink plenty of water, aiming to get at least half of your body weight in ounces each day. For example, if you weigh 140 pounds, try to drink at least 70 oz. of water.
Things You'll Need
- Kale
- Cauliflower
- Juicer
- Blender
- Steamer
- Baking pan
References
- "Eat to Live"; Dr. Joel Fuhrman; 2011
- "Prevent and Reverse Heart Disease"; Dr. Caldwell Esselstyn; 2007
- "Ultrametabolism"; Dr. Mark Hyman; 2006
- "Are You Ready?"; Bob Harper; 2008
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