Obesity is fatness that causes physical health problems. It occurs when the person has too much body fat or adipose tissue. Obesity happens in several ways. The most common way it happens is when a person eats more calories than they burn in a day. Therefore, these excess calories in their food do not get used by the body and are stored as fat. The more calories a person eats, the more likely they are to gain weight. Nevertheless, minding the calorie intake, doing regular exercises, and using a weight loss pill can help manage the weight.
Some people believe people with large bodies can do heavy work better than those who have smaller bodies. However, this isn’t true. Excessive body mass may make a person feel too tired to do hard work or keep up with others. Moreover, it can cause them arthritis, heart disease, and breathing problems.
What food is good for your health?
Foods that are good for our health have high nutritional value. Fruit, meat, vegetables, and grains are examples of healthy foods. They also have low-calorie value. Too much saturated fat in our food can increase the risk of heart disease. This is why it is significant to include some food that does not have too much salt or fat. Moreover, it is equally important not to consume too much sugar. Along with eating healthy, using a weight loss pill can bring more effective results.
What are the advantages of healthy eating?
Eating healthy can help you feel good and can help prevent some diseases. On the other hand, overweight people tend to get serious diseases. Not only that, but they will be tired and unable to do things like sports and dancing, which is a big disadvantage. Nevertheless, doing things like being active and having a balanced diet can help people have better health.
What foods are good to lose weight?
Diet has a crucial role in maintaining and sustaining a healthy body mass. Therefore, eating supportive and helpful foods can assist in shedding extra and unnecessary calories. Some of the foods you can consider are-
- Protein source: meat, fish, eggs, and chicken breast
Protein is the most thermogenic macronutrient. It helps you burn more calories more. 25% of protein intake passes through to heat production (oxidation). The other 75% contributes to the synthesis of new muscle tissue.
However, you should know that we do not recommend taking protein supplements to lose weight. They are less effective than natural protein foods, such as meat, fish, and legumes. Along with eating an essential proportion of protein, you can use a weight loss pill for better results. However, take the opinion of your healthcare provider before using it.
- Carbohydrate sources: brown rice, whole meal bread, and potatoes without skin
The fact that carbohydrate-rich foods such as pasta or white pieces of bread promote fat deposition is a myth! This food can provide a feeling of satiety for a long time. Therefore, it reduces the frequency of snacking or consumption of other foods.
- Good fats: olive oil, sunflower oil, and nuts
Olive oil is known as being “good” fat because it does not have any cholesterol! This is quite helpful since there are more people on a cholesterol-free diet. Other good fats are the ones in fish oils (salmon, mackerel). The best thing to do at breakfast is to replace butter with sunflower spread. Sunflower spread contains essential fatty acids, which help maintain blood circulation.
- Dairy products: milk and yogurt
Calcium intake stimulates the secretion of adiponectin, a hormone that helps regulate metabolism (breakdown of fats). Moreover, dairy products contain vitamin D, which helps maintain calcium levels in the blood!
- Fiber sources: oats, fruit, and vegetables
Fiber makes you feel full for a long time. Moreover, it contains few calories (about 4 kcal per gram). Therefore, you can consume its sources without weight gain. Fruit is one of the best sources of fiber since it provides fructose (fruit sugar), which is also sweet without containing too many calories.
Moreover, you can consult with your healthcare provider for a weight loss pill along with eating a healthy and essential amount of fiber-rich foods.
- Beverages: tea, coffee, and water
It may sound clear. Still, drinking 8 glasses of water every day help your body get rid of toxins.
Tea consumption goes hand-in-hand with reduced abdominal fat. Coffee stimulates thermogenesis (heat production) and fat oxidation. However, note that not all coffee is beneficial! The best is to order decaffeinated coffee since caffeine might increase cortisol secretion (hormone of stress).
- Spices: ginger, cumin, and cinnamon
Spices reduce cholesterol synthesis in the liver. Their consumption can also reduce abdominal fat accumulation around internal organs. Ginger root reduces blood sugar levels after meals, which helps avoid obesity.
- Cooking methods: steaming, boiling, and barbecuing
By using these cooking methods, you do not need any kind of fat to cook your food, which makes this very interesting. Moreover, they preserve most of the nutrients in food! Moreover, barbecuing is certainly one of the best ways to prepare meats without adding too many fats since it requires only a small amount of oil.
If you use a weight loss pill, consult your doctor about the cooking methods that suit your strategy.
Moderate consumption of alcohol helps burn abdominal fat around vital internal organs without weight gain. Red wine even has some benefits on cardiovascular diseases. However, you should notice that alcohol consumption must always remain within healthy limits (1-2 glasses per day) to maintain optimal health, including physical appearance.
Mindful eating is crucial not only for weight loss but also to regulating appetite hormones. You should eat slowly and enjoy every bite that goes into your mouth.
There you have it, 11 simple ways to lose stomach fat while eating healthy. Of course, other more serious techniques require the knowledge of a professional (plastic surgery, for instance). Moreover, if you are using a weight loss pill, discuss with your healthcare provider other ways, which can add a cherry on the cake of your weight loss program.
Are there other tips?
- Eat small portions
If you are trying to lose weight, the best thing is to eat often and in small portions. It means that if you follow a low carbohydrate, high protein diet, such as Atkins or Dukan, it is more significant to avoid fatty foods because some studies have shown that fats make us feel even hungrier.
- Eat carbohydrates carefully
About half of our daily calorie intake should come from carbohydrates (bread, pasta, and rice). The rest should consist of proteins (meat, fish) and good fats (olive oil, avocado).
- Consider low-calorie food
We tend to think we can reduce our stomach size by eating low-calorie foods. However, but it does not work like this! When we eat too few calories for our needs, our body goes into conservation mode and stores them as fat. We can regain our former slender figure only by eating a little more but in a healthy way!
- Drink plenty of water
Drink plenty of water during the day (1.5 liters is ideal). Avoid alcohol because it contains many calories, has no nutritional value, and makes us feel hungry. Moreover, make sure you get enough rest if you want to lose weight effectively.
No matter you use a weight loss pill or not, drinking an abundance of water is always a healthy habit.
- Avoid sugar
Sugar makes you feel hungry. Therefore, it is best to avoid sugary snacks such as pastries, chocolates, and candies between meals. Also, take care not to overeat carbohydrates. Your stomach will expand rapidly if you eat pasta or bread without protein or fats, for example, butter.
If you are on a diet, remember that salads are an extremely effective weight-loss food. They make you feel full while providing a few calories.
- Stick to green veggies
Try to eat many green vegetables too, especially in the evening. You can also have a couple of fruit or yogurt snacks. However, do not forget that these contain carbohydrates, and you should monitor your portion sizes closely.
What exercises can help lose weight?
Physical activity is very crucial for numerous reasons. It also helps maintain a healthy weight! So, take your dog for a walk or enroll in the gym. However, the most important thing is to find an activity you will not drop after a few weeks. It can be anything, whether it is golfing, swimming, or jogging.
- Isometric contraction (isolation of muscle groups)
Isometric contraction is when the length of a muscle does not change despite the effort, which makes the muscle work against an imaginary resistance. For example, in a leg extension exercise with a fixed knee joint, your muscles are activated, but they do not lengthen or shorten during movement because the seat does not move. This type of exercise involves slow speeds and a high number of reps per set. These exercises can be done with gym equipment only. Here are some examples-
- Seated leg press machine
- Lying triceps press machine
- Preacher curl
- Seated hip abduction/adduction machines
Doing such exercises can support the work of the weight loss pill. However, it is good to take the opinion of your healthcare provider for the intensity of these workouts.
- Weight lifting exercises with free weights
Exercises with free weights are generally done in standing, sitting, or lying positions. The main difference between isolation exercises and weight lifting is that the length of your muscles changes during movement. For example, while doing a biceps curl with dumbbells (isolation exercises), your elbow flexes and activates the biceps muscle, which does not lengthen or shorten. However, when you do barbell biceps curls (weight lifting exercise), your elbow extends, and both your elbow and biceps muscles activate the move to happen. Weight lifting exercises involve slow-medium speeds and a medium number of reps per set, such as-
- Shoulder press
- Bench press
- Bent over rows
- Multi-joint movements (weighted multi-joint movements)
Exercises that require movement of more than one joint are called multi-joint movements. Squats, deadlift, pull up, or bench press involves more than one joint and thus many muscles. These types of exercises involves slow to medium speeds and a high number of reps per set, which also makes them great for burning calories and losing weight.
Therefore, if your goal is to burn fat & tone your bodies, try doing weighted push-ups, or if you want to increase athletic ability, try doing plyometric-ups. Do not forget that the weighted pull-up is also a great exercise for building muscle. These exercises can affect your body and its functions. Therefore, consult with your doctor for the proper use of a weight loss pill if you are on workouts.
- High-intensity interval training (HIIT)
HIIT involves alternating between high and low-intensity exercises to maximize calorie burn in a short period. This type of exercise can burn more fat than any other weight-loss method, such as-
- Steady-state cardio
- Long slow distance
- Light resistance circuit training
These training sessions should be done with gym equipment only because you need to put maximal effort during each set of work out while controlling your rest periods & cooldowns, which makes them very challenging. Examples may include-
- Squat jumps
Pilates and yoga are perfect for weight loss because they are low-impact exercises that increase flexibility and promote the toning of muscle groups. Both Pilates and yoga can be done at home with or without weights. Therefore, you may not even need to join the gym. Yoga & Pilates also improve balance, posture & coordination, which results in a better quality of life.
- Stretching/foam rolling
Stretching does not burn calories, but it reduces your body fat percentage by improving your flexibility. Fat is stored around our muscles, and when we stretch, we break down the connections between those fatty cells, making them smaller & more compact and allowing them to pass through our lymphatic system where they are burned as energy by our body.
In other words, stretching helps your body remove fat from organs and tissues, resulting in a slimmer figure. It is also great for muscle recovery after a long workout as it relaxes the muscles and removes waste products from the cells.
Stretching is good for your posture and your overall wellbeing. However, if you are using a weight loss pill, consult with your healthcare provider about the way and intensity of foam rolling.