It is of paramount importance that we watch out for what we eat! The line "You are what you eat" is real.The manifestations of bad health habits are regrettable, shameful and painful.I urge you to be courteous and firm on what you eat.Unokohwa chaunodyara!
Unhealthy habits lead to a sagy belly,fat belly or just an abnormal tummy (due to giving birth,some is hereditary though) that destroys your body shape completely.Below are some of the ways which you can use after the damage has been done.Sit back and relax folks I'm about to take you on a flat tummy lecture😁.
And indeed this could be you!
Fig1.0 Feel motivated,Feel the need!
1.AVOID FOODS WITH HIGH TRANS-FATS
Trans fats are created by pumping hydrogen into unsaturated fats e.g soyabean oil. They are found in some margarines, spreads and some packaged foods. Studies have shown a relationship between trans-fats and diseases blike informations, heart diseases,insulin resistance and abdominal fat gain in observations and animal studies. So what do you do, read food ingredients and be on the lookout for hydrogen fats.
Fig 1.1Illustration of trans-fats
2.DON'T DRINK A LOT OF ALCOHOL.
Alcohol is good in small amounts but very harmful in large amounts as they promote weight gain.Research suggests that alcohol can make you gain belly fat.Studies have shown the increased central obesity ( that is excess fat storage below the waist) and thus also leads to big waistlines which is tormenting at times.
Fig1.2 Illustration of alcohol moderation.
3.EAT HIGH PROTEIN FOODS
If you loooking to keeep that weight of yours under control,eat more proteins!
Proteins promote the release of fullness hormone PYY which decreases appetite and promotes fullness.This is because uncontrolled eating of food especially carbohydrates lead to deposition of fats under the skin.Poteins also raise the metabolic rate of the body and helps to retain muscle mass weight during weight loss.
Examples of protein bearing foods are meat,fish,egg,dairy,whay protein and beans.
Fig 1.3 Illustration of protein rich food.
4.REDUCE STRESS LEVELS.
Stress can make you gain belly fat , avoiding stress and engagement of better stress management skills can help you lose belly fat.How does stress lead to belly ? Well when you are stressed the adrenal glands produce cortisol whis is also known as the hormone stress.Researh established that high cortisol levels increase appetite which inturn increases food intake resulting in belly fat.
Fig 1.4 Illustration of stress relief activities
5.EAT MORE OF SOLUBLE FIBRE.
Eating soluble fibre can help you lose belly fat quickly studies have shown.But how does that happen,well fibre absorbs water and form gel in your stomach which helps to slow down food as it passes through the digestive system.Research has it that fibre fibre promotes weight loss by making you feel full thus reducing calories absorbed and food intake.Examples of soluble fibre flax seeds,shirataki seeds, avocados, legumes and blackberry.
Fig 1.5 Illustration of fiber rich foods
6.DO AEROBIC EXERCISE {CARDIO}
Aerobics exercise is a very effective way of improving your health and burning calories.Studies also show that is is often the most effective form of exercise for reducing belly fat.Organize your time table and include it in your daily routine for greatest results.
Fig 1.6 Illustration of aerobics
7.DON'T EAT A LOT OF SUGARY FOODS.
Sugar contains fructose which has been linked to several chronic diseases when consumed in excess ,these include heart diseases, type 2 diabetes, obesity and fatty liver diseases and also has a close relationship with abdominal fat.Sugar is sweet but it's consequences are deadly as alluded above.
Fig 1.7Illustration of sugary foods
8.REPLACE SOME OF YOUR COOKING FATS WITH COCONUT OIL.
Cooking oil is one of the most healthiest fats you can ever eat.Studies show that the medium chain fats in coconut oil boost metabolism and decrease the amount of fat you store in response to high calorie intake.
Fig 1.8 Illustration of coconut oil.
9.PERFORM RESISTANCE TRAINING (LIFT WEIGHTS)
Also known as strength training is important for preserving and gaining muscle mass.For the body to supply itself with energy for weight lifting it burns the fats or calories stored under the skin thereby reducing the amount of fat deposit in the abdominal region.This based on studies involving people with prediabetes,type 2 diabetes and faty liver diseases, resistance training is effective for belly fat.
Fig 1.9 Illustration of resistance training.
10.AVOID SUGAR-SWEETENED BEVERAGES
These are loaded with liquid frustose which makes you gain belly fat, this is supported by studies carried out in people who take sugar-sweetened beverages regularly.Sugary beverages appear to be even worse than sugary food. Taking soda,punch, sweet tea, alcoholic mixer containing sugar is a better substitute.
Fig 2 Illustration of sugar-sweetened beverages.
As we have seen the danger to our health are not viruses and bacterium only but also our eating habits and their constituents.Remember manufacturers are for profits not your health.Be vigilant ,watch out http://www.builtwith.com/3hustlers.blogspot.comfor your health.The best practices are the best solution.
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