I want to be a size 10, that's my goal. At the moment I'm in that inbetween stage, where I can fit a size 11 but have a muffin top and the legs and butt are baggy. So I need to focus more on my belly area. Here are some tips that I've scoured the net for in the search to find the secret of losing belly fat.
"Run from fat.
One of the most effective ways to reduce flab around your middle is to jog it off. Hit the road for 30 to 60 minutes two to four times a week. Steady running not your thing? Interval training - constantly switching up the pace of your workout - will also help you lose weight, because it blasts more calories. Do two minutes of sprinting followed by a 60-second walk, then repeat for a half hour.
Have a high-protein breakfast.
Skip the sugary cereals. They're too easily digested, which means they speed through your system. An egg-white omelet is a good choice. If you're eating on the go, try unsweetened Greek yogurt with fruit and a dollop of honey or a piece of string cheese with whole-grain bread.
Don't skip meals.
That will only set you up to overeat. Nosh on small portions every three to four hours to keep your metabolism running, so your body won't panic, go into starvation mode, and stop burning calories - which is what happens when you haven't eaten in a while.
Head off a freak-out.
Stress causes the body to start stockpiling fat in the gut. Your system thinks a crisis is coming. It deposits fat cells into the belly because it's the most convenient storage space. Chill out with yoga, meditation, or massage. If you're a stress eater, keep healthy snacks such as almonds on hand to prevent junk-food binges.
Get your shut-eye.
Lack of sleep increases the likelihood you'll gain weight. When you're tired, the hormones that stimulate appetite increase, while the hormones that help you feel full plummet. Aim for seven to eight hours a night.
Move more all the time.
Computers, TVs, video games, and cars keep us glued to our seats. The result: We're less physical than ever before. To trim your tummy, do whatever you can to keep moving. Even 10 minutes can help. Studies show that you can burn up to 350 calories a day (the equivalent of your lunch!) by walking around when you're on the phone, tapping your toes when you're surfing the Web, doing squats when you're brushing your teeth. Before you know it, you'll be saying buh-bye, belly fat!" fitness magazine
"Top 10 flat-belly foods
Blueberries
They're a low GI (glycaemic index) food, which means they keep your blood-sugar (and energy) levels nice and steady. Eat a handful of blueberries every day, if you can.
Red, yellow and orange vegetables
These include tomatoes, carrots and capsicums, which can lower stress. They also contain lots of fibre, which may be helpful in treating irritable bowel syndrome, a side effect of too much stress.
Green Vegetables
The darker green the better. Just 30g of spinach gives you 40 per cent of your daily magnesium needs (insufficient levels can lead to headaches and fatigue). Broccoli is full of B vitamins, which relieve stress.
Turkey
Turkey contains an amino acid called L-tryptophan, which triggers the release of serotonin (a relaxing, feelgood brain chemical). Chicken is also high in this essential amino acid.
Avocados
These help to lower blood pressure because of all the monounsaturated fat and potassium they contain. They have more potassium than bananas, plus they satisfy creamy/sweet cravings better.
Water
Even mild dehydration stresses your body, so it’s important to drink two or three litres of still, filtered, room-temperature water throughout the day. Try a glass with a slice of lemon first thing in the morning to boost your metabolism for the day.
Oily fish
Salmon, tuna and mackerel contain lots of omega fatty acids, which protect your heart (your ticker can also get a battering from too much stress) and control levels of cortisol and adrenaline (another stress hormone) in the body.
Yoghurt
This provides a good hit of minerals, including calcium, which is important for your nerves. It also neutralises acidity caused by stress. Avoid options that are full of sugar and sweeteners, which stress out your body.
Almonds, walnuts and pistachios
These are full of vitamins B and E, which boost your immune system (whereas stress weakens it). Plus, pistachios lower blood pressure (whereas stress raises it). Have a small handful daily.
Chocolate
Chocolate is a mood elevator. It also contains magnesium, which soothes fragile nerves. The key here is in the portion size: one or two squares, once or twice a week is OK; too much definitely isn't, as it's packed with sugar." Yahoo lifestyle
"Foods to avoid and the temptations to resist
Sugary Alcohol: These sugar substitutes, which go by the names xylitol or maltitol, are often found in products such as low-calorie or lowcarb biscuits, sweets and energy bars. Like fibre, your GI tract can't absorb most of them, which is good for your calorie bottom line but not so good for your tummy. They cause wind, abdominal distention, bloating and diarrhoea. Avoid them.
Salt: Water is attracted to sodium, so when you take in higher than usual amounts of sodium in the form of salty foods, you'll temporarily retain more fluid, which contributes to a sluggish feeling, a puffy appearance and extra water weight.
Excess Carbs: As a back-up energy source, your muscles store a type of carbohydrate called glycogen. Every gram of glycogen is stored with about 3g of water. But unless you're planning to run a marathon tomorrow, your body doesn't need all this stockpiled fuel. Decrease your intake of high-carbohydrate foods such as pasta, bananas and bread to temporarily train your body to access this stored fuel and burn it off.
Bulky Raw Foods: Lightly cooked vegetables offer much the same nutritional benefits as the raw version, however cooked vegetables take up much less room in your gastrointestinal (GI) tract. Eat only cooked vegetables, smaller portions of unsweetened dried fruit and canned fruits in natural juice for the four days. This will allow you to meet your nutrient needs without expanding your GI tract with raw foods.
Gassy Foods: Certain foods simply create more wind than others in your GI tract. Avoid beans and pulses, cauliflower, broccoli, Brussels sprouts, cabbage, onions and citrus fruits.
Fried Foods: Fatty foods, especially the fried variety, are digested more slowly, causing you to feel heavy and bloated.
Spicy Foods: Foods seasoned with black pepper, nutmeg, cloves, chilli powder, hot sauces, onions, garlic, mustard, fresh chillies, barbecue sauce, horseradish, ketchup, tomato sauce or vinegar can all stimulate the release of stomach acid, which can cause gut irritation and bloating.
Fizzy Drinks: Where do you think all those bubbles end up? They gang up in your belly!
Alcohol, Coffee, Tea, Cocoa & Acidic Fruit Juices: Each of these high-acid beverages can irritate your GI tract, causing swelling." Daily mail
Hopefully these tips will help me lose those 6.5cm to fit size 10 jeans! Let me know if you have any tips for losing belly fat.
Click here to see what I ate over the weekend.
"Run from fat.
One of the most effective ways to reduce flab around your middle is to jog it off. Hit the road for 30 to 60 minutes two to four times a week. Steady running not your thing? Interval training - constantly switching up the pace of your workout - will also help you lose weight, because it blasts more calories. Do two minutes of sprinting followed by a 60-second walk, then repeat for a half hour.
Have a high-protein breakfast.
Skip the sugary cereals. They're too easily digested, which means they speed through your system. An egg-white omelet is a good choice. If you're eating on the go, try unsweetened Greek yogurt with fruit and a dollop of honey or a piece of string cheese with whole-grain bread.
Don't skip meals.
That will only set you up to overeat. Nosh on small portions every three to four hours to keep your metabolism running, so your body won't panic, go into starvation mode, and stop burning calories - which is what happens when you haven't eaten in a while.
| Previous day | Next day |
Head off a freak-out.
Stress causes the body to start stockpiling fat in the gut. Your system thinks a crisis is coming. It deposits fat cells into the belly because it's the most convenient storage space. Chill out with yoga, meditation, or massage. If you're a stress eater, keep healthy snacks such as almonds on hand to prevent junk-food binges.
Get your shut-eye.
Lack of sleep increases the likelihood you'll gain weight. When you're tired, the hormones that stimulate appetite increase, while the hormones that help you feel full plummet. Aim for seven to eight hours a night.
Move more all the time.
Computers, TVs, video games, and cars keep us glued to our seats. The result: We're less physical than ever before. To trim your tummy, do whatever you can to keep moving. Even 10 minutes can help. Studies show that you can burn up to 350 calories a day (the equivalent of your lunch!) by walking around when you're on the phone, tapping your toes when you're surfing the Web, doing squats when you're brushing your teeth. Before you know it, you'll be saying buh-bye, belly fat!" fitness magazine
"Top 10 flat-belly foods
Blueberries
They're a low GI (glycaemic index) food, which means they keep your blood-sugar (and energy) levels nice and steady. Eat a handful of blueberries every day, if you can.
Red, yellow and orange vegetables
These include tomatoes, carrots and capsicums, which can lower stress. They also contain lots of fibre, which may be helpful in treating irritable bowel syndrome, a side effect of too much stress.
Green Vegetables
The darker green the better. Just 30g of spinach gives you 40 per cent of your daily magnesium needs (insufficient levels can lead to headaches and fatigue). Broccoli is full of B vitamins, which relieve stress.
Turkey
Turkey contains an amino acid called L-tryptophan, which triggers the release of serotonin (a relaxing, feelgood brain chemical). Chicken is also high in this essential amino acid.
Avocados
These help to lower blood pressure because of all the monounsaturated fat and potassium they contain. They have more potassium than bananas, plus they satisfy creamy/sweet cravings better.
Water
Even mild dehydration stresses your body, so it’s important to drink two or three litres of still, filtered, room-temperature water throughout the day. Try a glass with a slice of lemon first thing in the morning to boost your metabolism for the day.
Oily fish
Salmon, tuna and mackerel contain lots of omega fatty acids, which protect your heart (your ticker can also get a battering from too much stress) and control levels of cortisol and adrenaline (another stress hormone) in the body.
Yoghurt
This provides a good hit of minerals, including calcium, which is important for your nerves. It also neutralises acidity caused by stress. Avoid options that are full of sugar and sweeteners, which stress out your body.
Almonds, walnuts and pistachios
These are full of vitamins B and E, which boost your immune system (whereas stress weakens it). Plus, pistachios lower blood pressure (whereas stress raises it). Have a small handful daily.
Chocolate
Chocolate is a mood elevator. It also contains magnesium, which soothes fragile nerves. The key here is in the portion size: one or two squares, once or twice a week is OK; too much definitely isn't, as it's packed with sugar." Yahoo lifestyle
"Foods to avoid and the temptations to resist
Sugary Alcohol: These sugar substitutes, which go by the names xylitol or maltitol, are often found in products such as low-calorie or lowcarb biscuits, sweets and energy bars. Like fibre, your GI tract can't absorb most of them, which is good for your calorie bottom line but not so good for your tummy. They cause wind, abdominal distention, bloating and diarrhoea. Avoid them.
Salt: Water is attracted to sodium, so when you take in higher than usual amounts of sodium in the form of salty foods, you'll temporarily retain more fluid, which contributes to a sluggish feeling, a puffy appearance and extra water weight.
Excess Carbs: As a back-up energy source, your muscles store a type of carbohydrate called glycogen. Every gram of glycogen is stored with about 3g of water. But unless you're planning to run a marathon tomorrow, your body doesn't need all this stockpiled fuel. Decrease your intake of high-carbohydrate foods such as pasta, bananas and bread to temporarily train your body to access this stored fuel and burn it off.
Bulky Raw Foods: Lightly cooked vegetables offer much the same nutritional benefits as the raw version, however cooked vegetables take up much less room in your gastrointestinal (GI) tract. Eat only cooked vegetables, smaller portions of unsweetened dried fruit and canned fruits in natural juice for the four days. This will allow you to meet your nutrient needs without expanding your GI tract with raw foods.
Gassy Foods: Certain foods simply create more wind than others in your GI tract. Avoid beans and pulses, cauliflower, broccoli, Brussels sprouts, cabbage, onions and citrus fruits.
Fried Foods: Fatty foods, especially the fried variety, are digested more slowly, causing you to feel heavy and bloated.
Spicy Foods: Foods seasoned with black pepper, nutmeg, cloves, chilli powder, hot sauces, onions, garlic, mustard, fresh chillies, barbecue sauce, horseradish, ketchup, tomato sauce or vinegar can all stimulate the release of stomach acid, which can cause gut irritation and bloating.
Fizzy Drinks: Where do you think all those bubbles end up? They gang up in your belly!
Alcohol, Coffee, Tea, Cocoa & Acidic Fruit Juices: Each of these high-acid beverages can irritate your GI tract, causing swelling." Daily mail
Hopefully these tips will help me lose those 6.5cm to fit size 10 jeans! Let me know if you have any tips for losing belly fat.
Click here to see what I ate over the weekend.
Trimming the fat around your belly - Day 48, 49 & 50
I want to be a size 10, that's my goal. At the moment I'm in that inbetween stage, where I can fit a size 11 but have a muffin top and the legs and butt are baggy. So I need to focus more on my belly area. Here are some tips that I've scoured the net for in the search to find the secret of losing belly fat.