Due to the busy schedule and various multi-tasking activities in our world today, many people across the globe have resorted to taking unhealthy and sub- standard diet. The fast food industries have also been thriving as many now depend on packaged food rather than planning for a healthy diet menu. Exercise, an important factor in weight loss is no longer taken seriously as many complain of the time factor and other engagements. The resultant effect is excessive weight gain, especially around the stomach. The stomach weight is the bad looking weight and it makes you look ugly. This is why, through this post, I’m going to discuss healthy diet menu plan for stomach weight loss.
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How To Control Your Stomach Weight Gain
Below are proven methods you can employ to control excessive stomach weight gain.
1 – The role of exercise cannot be under- estimated.
Prior to working towards shedding fats on the abdomen, it is necessary to participate in cardiovascular exercises which involve multiple muscles. Besides, a physical activity known as circuit training will help you to burn higher calories. If you are lazy to go to the gym, try to do jogging at least half an hour per day or go and play some outdoor sports like soccer, cricket, basketball, volleyball, etc. Besides, you can do swimming activity. Simply, I would say that you have to do any physical activities every day.
2 – Discard the misconception of getting a particular part of the body reduced.
Target the whole body and shed some excessive fats. As soon as you discover that you have reduced gradually, you can target the stomach for further weight reduction. Don’t try to do some exercises for your stomach only in the beginning. That won’t help you as you expect.
3 – Take sufficient rest.
Concentration on exercises at the expense of sufficient rest will result in exhaustion. You will be doing yourself more harm than good. This is because the more you eat, the more you will get tired and become weak. Getting enough sleep up to 8 hours daily will help you reduce stomach fat. Sleeping is not only good for your weight loss but also great for your brain. The good sleep in night time makes you focus sharp and smooth at the next day.
4 – Control your diet.
A controlled diet helps to reduce stomach weight. An unhealthy diet is the one which has a large concentration of sugar and calories. You should substitute this with vegetables, fruits and more proteins which will stay longer in your stomach and prevent you eating between meals. Try to intake more green vegetables, fruits, and protein. Avoid to eat snacks in between every meal.
5 – Much intake of water will completely saturate your thirst.
Do this regularly to prevent you from mistaking thirst for hunger. Water is one of the essential components of the human body. Every human body composed of 50 to 75 percentage water, depends on body size. Since the water has no calories, carbohydrates, fat or sugar you can intake water as much as you can for a good result in your weight loss program.
6 – To burn fat, there is need to consume fats.
Don’t think all fats are not good for your health; in fact, you must intake some good fats in order to remove unwanted fats in your body. For instance, fats like oil and fish will be needed to burn undesirable fats from your stomach and ensure its weight loss.
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Healthy Diet Menu Plan For Stomach Weight Loss
To ensure stomach weight loss, there are varieties of food for a healthy diet menu plan. They are as follows:
1 – Fruits and vegetables
Green vegetables should be included in your daily menu plan. There are varieties of vegetables such as lettuce, spinach, kale, etc. Fresh fruits like apples, pawpaw, oranges, etc, should also not be ignored. They are fat burners. Without fruits and green vegetables don’t start your healthy diet menu plan for stomach weight loss.
2 – Olive oil
This oil should be included in your cooking. It contains hormones which fill your stomach and prevent you from eating more. You can replace all others oils with olive oil. Apart from stomach weight loss, Olive oil is good for high blood pressure and stroke.
3 – Almonds
Almonds are rich in fiber, protein, magnesium and vitamin E. They also contain a type of fat known as monosaturated fat. These active substances reduce stomach weight and bring down cholesterol level. The fat in almonds known as healthy fat which is really good for your body in order to lose weight.
4 – Oatmeal
Oatmeal, a meal with fantastic taste, fills your stomach and it is rich in fiber. It is also enhanced with artificial flavors and sugar. Oatmeal is a whole grain and it reduces the risk for several deceases including high blood pressure and type two diabetes.
5 – Dark chocolate
Dark chocolate includes some minerals like zinc which helps to increase the satiety level of the body. Low sugar chocolate is better than milk chocolate. Basically, milk chocolates are not good for your serious health diet menu plan. So you can replace milk chocolate with dark chocolates.
6 – Low salt intake
Avoid adding extra salt into your food. Large salt intake enhances body water retention and stomach bloating. If you can avoid salt completely from your any meals. Keep in mind that salt is a best friend of blood pressure.
7 – Avocado
Avocado is a fruit which contains MUFA and beta-sitosterol which help in burning stomach fat. You should include it in your menu in order to enhance its benefits. Aside from their beneficial monounsaturated fats, the high level of vitamin E in avocado helps prevent cholesterol oxidation. So avocados are the best intake for your healthy diet menu plan for stomach weight loss.
8 – Banana
Include banana in your diet menu to help you eliminate excess water from your body. Banana contains potassium which compensates for insufficient sodium. The nutrients in banana assist the stomach in flushing out extra liquid or fluid and reducing the weight of the stomach. But, try to avoid banana at night time after the dinner.
9 – Yogurt
Regular consumption of yogurt enhances the development of healthy bacteria in the stomach and destroys all harmful bacteria causing bloating. It also enhances a flatter stomach. Try to buy fat-free yogurts which are even better for your healthy diet plan.
10 – Berries
Berries are helpful in enriching body fiber. They help to slim down the stomach. Berries contain antioxidants which aid the flow of blood and helps in stomach weight loss. Berries has a high level of phytochemicals nutrients which helps cells from damage.
To ensure stomach weight loss, the best approaches are to watch what you eat, plan your diet menu ahead, cook your meal yourself, avoid overeating, quit eating when you are satisfied and eat only when you are hungry.
How To Plan For A Healthy Diet Menu
Plan your meal a day or two days ahead. Ensure that all ingredients for the meal preparation are fresh. Advance planning will help you generate enough time for preparation. Eat your meal at the time when you are actually hungry. Ensure you eat a healthy diet at the point when your hunger has attained the peak level.
Below are factors to consider in making the best healthy diet menu plan for stomach weight loss:
1 – Consider taking your healthy diet after waking up in the morning and before the commencement of work to keep you active and strong.
2 – Allocate a large percentage of your meal menu to salads due to their low calorific value and stomach filling tendency.
3 – Keep off from fast foods. Prepare a healthy meal yourself without additives.
4 – Ensure regular intake of water. Drink much water to eliminate poisonous substances from your body.
5 – Avoid skipping meals. It is better to reduce meal quantity than to skip meals.
6 – Avoid heavy dinner. Prepare a light meal for the dinner to prevent you from gaining weight while you are asleep.
7 – Go to bed early. Staying up late will bring you the urge of eating again.
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Planning a healthy diet menu for stomach weight loss takes time, energy, discipline, determination, willing mind and perseverance. Be resolute in your commitment to it and you will achieve your aim in no distant time.