how to lose belly fat
The truth about belly fat that nobody tells you
For years I have been helping people burn all their excess belly fat, and again and again I am amazed at how many unnecessary rules they have in their heads.
They have the idea that losing weight is very complex and difficult ...
... and it is not! In this answer you will learn exactly why burning and abdominal fat burning are easy (if you use the right method).
I get it, of course you are a bit skeptical, I understand that ... I am also someone of "seeing first then believing".
But let's just start by looking at the problems around burning with a good dose of farmer's wisdom.
Let's keep it easy, what do you exactly need?
To begin with, you want to give a diet that is easy to fit into normal life and that ensures that you will burn fast and healthy belly fat without feeling hungry.
You also want to set a realistic goal.
It is important to know that this method is not for people who want a body model body. This method is for people who just want to get rid of their excess belly fat and want to feel (again) comfortable in their own body.
We set realistic goals - which you can really stick to and therefore no juggling with expensive powders and drinks that do not work in the long run.
And before we start it is also important to realize that it is not your fault that you are overweight. Just look around you. There are so many people who are overweight and excess belly fat.
The problem is not your willpower or your perseverance (and not even your 'genes' or aptitude). No, it is not all.
The problem is the incorrect information.
For example, we have all learned that bread is healthy, that fruit juices are healthy and that you have to drink one, two or even three glasses of milk every day.
In the past I used to get 8 slices of bread to school, a packet of apple juice and I had to drink a glass of soy milk every day (because I am lactose intolerant and therefore can not drink regular milk).
But recent scientific research has shown that this is not the healthiest lifestyle at all [1]. In fact, if you eat and drink that way you easily get kilos and it is very difficult to burn belly fat.
So it is not surprising that in the Netherlands we are dealing with so much overweight with such a bread culture.
Lose weight belly: 12 practical tips
Now that we know what does not work, it's time to start looking at what helps to burn belly fat.
I have deliberately chosen to give you 12 practical tips first, and to give you the 3 main steps later.
Because it is important that you understand: you will only burn belly fat if you do things differently .
You can read so much, you can talk so much about it with other people and you can fantasize about it so much. But something will change only if you do something different.
And to make this change as easy as possible, I give you 12 practical tips that you can apply today.
The tips are almost all scientifically substantiated and all proved successful many times in practice.
The more you apply these tips, the faster you will lose weight around your stomach.
Let's start with tip 1 ...
Tip 1: Eat this as breakfast
Breakfast is often called the most important meal of the day. This is in my opinion somewhat exaggerated, but there is a core of truth.
The truth is namely as follows. Eating something bad like breakfast has a big impact on fat burning that day.
If you eat something wrong in the morning, chances are that fat burning will be stopped all day, or even your fat storage mechanism will be addressed.
Here is a simple rule for breakfast: make sure your breakfast is always rich in protein [5]. That means you ensure that there are always at least 25 grams of protein in your breakfast.
This can be in the form of nuts, seeds or seeds, or in the form of egg, or in the form of yoghurt or curds (without flavor) or, for example, a healthy protein powder (even without flavor)
If for some reason you can not or do not want to make a protein-rich breakfast, it is better not to have breakfast at all [6] and to eat a protein-rich meal at a later date. For example as a morning snack or at lunch.
Make sure in any case that the first food you put in your mouth in a day is high in protein.
Pay attention. I strongly advise against protein shakes and bars such as those that you may have used or seen as breakfast or meal replacement. They are often full of unhealthy substances.
Eating a protein-rich breakfast is the first tip to burn your belly fat.
Tip 2: Burn belly fat overnight
If the morning is the most important moment to watch your food, then the evening is in second place.
What you do in the hours after dinner and before you go to bed determine the extent to which your belly fat will burn [7].
And if you do not want to disturb your belly fat burning while sleeping, it is important that you go to bed with a slight feeling of hunger .
For most people, this means that you do not eat anything 2 to 3 hours before bedtime. Or another rule that works well for many people: nothing to eat after dinner.
By resting your body in those last hours of the day, it can process all the nutrients well before bedtime and your hormones are in a good balance to allow the fat burning process to continue undisturbed at night.
So look out for evening snacks and cookies with tea or coffee in the evening.
Nothing more to eat after dinner is the second tip to burn your belly fat.
Tip 3: The ideal portion sizes
If you want to lose weight, it is not only important that you eat the right food, it is also important that you eat the right amounts.
Often you read in magazines or on the internet that women aged 50 years need about 1800 calories per day.
Or that men of 30 need about 2500 calories per day.
But to be honest, I notice that these opinions often do more harm than good. Because it is not so straightforward.
In fact, it is actually quite complex to determine exactly how many calories you need per day.
There are dozens of different factors that affect what the ideal portion sizes are for you - not just age and gender.
But fortunately there is an easy solution!
You do not have to keep track of how many calories you eat, your body does that for you. And in the following simple way.
- If you need more calories than you currently eat, your body will give you a hunger feeling.
- If you have eaten enough calories, your body will not give you any hunger.
Whether that is 1800, 2000 or 2500 calories a day does not matter that much.
So how do you determine the ideal portion size? Listen to your body!
Start eating when you are hungry, and keep eating until the hunger goes away and stop eating immediately (so do not eat until you are full).
The only exception to this is the evening hours. If you get hungry 2 to 3 hours before bedtime, I advise you not to eat anyway.
It is healthy and good for your fat burning to go to bed with a slight feeling of hunger.
And keep well: this only works if you eat according to a natural and low- carbohydrate diet.
Eat more vegetables if you find that it takes a long time before your hunger goes away.
Eat when you are hungry and stop eating when you are not hungry is the third tip to burn your belly fat.
Tip 4: Do not drink this anymore
I used to get a glass of freshly squeezed orange juice from my parents. There was a lot of vitamin C in it, so that was healthy.
It was only 15 years later that I found out that orange juice (and most other fruit juices) are not at all healthy, or even very unhealthy.
"But why then Jessica?", You might wonder. "There are a lot of vitamins in it?".
Yes that is true, but there is also a lot of sugar in it. In a glass of orange juice is often as much sugar as a glass of cola.
And that's when you drink real freshly squeezed fruit juice. Because if you drink fruit juice from a suit, then it is also questionable whether those vitamins that are contained in it are absorbed by your body.
This is because fruit juices from a suit can sometimes be kept for months. In order to keep these products shelf-life for months, they are among others pasteurized. This means a lot of good substances are lost.
Fruit juices are almost as unhealthy as soft drinks and - as far as belly fat is concerned - also as alcohol. Do not take it anymore.
No more drinking juice is the fourth tip to burn your belly fat faster.
Tip 5: The most difficult meal of the day
A survey we held among our readers showed that lunch was the most difficult meal of the day for most people to eat healthy.
This almost always had to do with the fact that lunch is the only meal of the day that you do not eat at home. You are therefore at the mercy of the circumstances at work.
Is there a cafeteria? What choices are there in terms of food? What are the prices of that food? What do my colleagues eat? And so on.
If you want to burn belly fat, it is important that you control as many of these factors as possible.
If you have a cafeteria at work that offers healthy low-carbohydrate meals at a reasonable price, then that's great. But for most people this will not be the case.
I advise those people to prepare their own lunch at home and to take them to work themselves.
Smoothies or salads generally work the easiest because you do not have to heat them up and you can keep them out of the fridge for a while.
If you have the time, you can best prepare lunch in the morning and then take that day to work, but if you do not have time for that in the morning, you can also prepare lunch a day in advance and these keep in the fridge at night.
If I am really in time trouble, I often make an extra portion of dinner, which I then take to work the next day. This way it does not cost any extra time at all.
Taking your own lunch to work yourself is the fifth tip to burn your belly fat faster.
Tip 6: Always bake in this oil for weight loss
One of the biggest surprises I encountered when I learned more and more about nutrition was that vegetable oils are not healthy.
"How can vegetable oil not be healthy?", I thought.
But it turns out that no matter how natural the name sounds, there is often little of that vegetable oil.
These oils have been heavily processed and have gone through a factory process where a gasoline producer (so to speak) is jealous. Very unhealthy.
Do not use sunflower oil, soy oil, corn oil, rapeseed oil and palm oil.
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