Want To Lose Tummy Fat? Try These Diet Tips By A Noted Nutritionist
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Want To Lose Tummy Fat – Losing weight often tops the list of New Year’s resolutions every year. Some of us even hope spot reduction becomes a reality, and they lose weight on the hips and thighs. But most people really wish to witness a decreasing waistline! Losing abdominal fat is a common weight-loss goal, and people end up trying all sorts of fad diets and workouts to lose the fat. However, no matter what we try, that stubborn belly fat doesn’t really seem to budge at all. But there are actually some diet tips that you can follow to reduce your belly fat.
Noted nutritionist Anjali Mukerjee took to her social media to share 5 diet tips to help accelerate your journey towards a trimmer tummy.
5 diet tips to help reduce your belly fat
Losing the folds around the belly is the most sought-after goal for people on a weight-loss spree. It may seem a far cry, but with these expert tips, your dream may become easier to achieve.
1. Level up your fiber intake
“Eat high-fiber foods like wheat bran, oat bran and jowar,” the expert says. Fiber is an essential nutrient that is frequently overlooked. Fiber simply means those carbohydrates that cannot be digested by your gut.
Depending on how they dissolve in water, they are of two types – soluble and insoluble.
© Provided by Healthshots fiber in weight loss diet
Insoluble fiber’s most important function is to add bulk and content to your stool, helping with issues like constipation. On the other hand, some types of soluble fiber like beta-glucan and glucomannan combine with water to form a gel-like substance that slow down the process of releasing digested food into the gut by the stomach. Consuming more soluble fiber can have a significant impact on your health and metabolism, thus helping you lose weight.
2. Say no to refined carbohydrates
As per the expert, it is best to avoid refined carbohydrates such as white rice, white bread, cakes and pizzas as they wreak havoc in your gut. This further disrupts the hormonal balance, thus contributing to weight gain.
3. Level down your carbohydrate intake
Reduce your carbohydrate intake by 40 percent when you cross the age of 40. It is so because as we age, our body’s ability to burn carbs as fuel reduces, making us gain more weight around the stomach.
4. Eat mini-meals for belly fat reduction
It is advisable to eat meals in small portions every few hours. A mini meal is half the size of your regular meal. It is light, easier to digest, reduces bloating and in the long run, can help you reduce your belly fat.
© Provided by Healthshots weight loss tips
5. Eat every 4 hours
Most experts say that it is important to be mindful of what we eat, and they are right. It is equally important to be cautious of when we eat. Eating every four hours aids in making our metabolism work better, brings down blood sugar levels, and helps give us that fuller feeling for long.
The last word
Be mindful that diet alone cannot do wonders to reduce belly fat if you’re on the heavier side of the weighing scale. You must dedicate time to daily exercise if you want to see the best result. Indulge in cardio exercises as well as core strengthening moves to get the abs of your dreams!
Shutting Down The Diet Talk
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“I wonder how many calories are in this,” Justine said out loud as she poked her way through the display of food items available. We were at the first of many events that mark this time of the year we refer to as the holidays. We stood in a group of women. And as anyone who was raised female in our culture knows, there is a certain social pressure to respond in these situations. A few of us shifted our feet, one woman looked at her own plate, presumably second-guessing her choices. Kimberly was the first to take the bait: “I know, it’s so bad. I promised myself I would be good, but I’m being so bad already.” Tina felt the pressure next: “Me ,too. I’ll have to go to the gym tomorrow for like two hours to work this off.” They all looked around. My turn was coming up and I could feel the increasing pressure of the hot seat.
“I can’t risk it,” Justine decided, taking the pressure off of me, “I am three pounds from my goal weight.” She put down the beautifully decorated cupcake. I moved my eyes from her lean, flawless frame to my purse, silently willing my cell phone to ring, even though I knew it was on silent. Anything to get me out of this uncomfortable conversation. The food no longer tasted as good when it was topped with a mouthful of shame.
Ah, the holiday season. Marked by infomercials, holiday music, lots of food and get-togethers, and, for many of us, colder weather. But it also brings something else: increased discussion of dieting around the office and in our social circles. And with the increase in “togetherness” as we crawl out of the pandemic, we are bound to be exposed to these types of conversations more frequently. I, for one, did not miss it.
We live in a culture that is fixated on food and with self-image, two things that do not go well together. And while I know that no gender is exempt from this social pressure, women are especially conditioned in our culture, in which a woman’s value is reinforced by her weight and looks. Few women escape this social conditioning: Throw a bunch of us together at a holiday party and you will hear these phrases: “I’m being so bad.” “Ugh, my diet starts tomorrow.” “I shouldn’t eat these! They have so many calories!” It is so normalized that many might not even realize they are doing it. But for those who have spent a lifetime trying to make peace with their bodies, these conversations can feel cripplingly painful. When Justine talked about calories, she did not consider the avalanche of self-shame she set off. While she might assume that this was simply a conversation surrounding some female bonding, she was unaware that it also sent the message to everyone in the group that their bodies were somehow bad.
Women frequently feel the need to justify their appetite—”Oh, I didn’t eat anything for lunch.” “Me too, I skipped breakfast.” “I worked out today so I can have this.” Then, when the food arrives, there are more “excuses” for what is placed in front of them. “This is going to ruin my diet.” “I’m being so bad [there’s that word again], I need to be good tomorrow.” We are told from childhood that to enjoy our food is simply unacceptable. Instead, we must toss around shameful comments as if to “remind” or “show” everyone in audible distance that we know what we are eating is bad, which somehow makes it more acceptable.
These conversations are commonly referred to as “diet talk.” And while many diet cultures are harder on women, this sort of talk is harmful for everyone. “Diet talk most often involves conversations about one’s body that encourage negativity about that body. It reinforces the idea that smaller bodies are ‘better’ or represent desirable attributes.” (Konstantinovsky 2021)
And as someone who grew up in an environment in which a woman’s looks were shamed if they were overweight or unattractive, these conversations always made me uncomfortable. As someone in a larger body, if I occasionally indulge in a piece of chocolate cake, others think “Well, no wonder.” But if one of my thinner peers eats cake, she is “treating” herself. We shame people for what they eat depending on whether we feel they deserve it. Why are we so fixated on what, and how, others eat?
“Diet talk can often lead both the talker and the talkee to feel that their body is wrong, or that the food they eat is wrong. For people with disordered eating habits or diagnosed eating disorders, this kind of talk can quickly become distressing.” (Goldsztajn, 2022)
These conversations are harmful, especially for those of us who grew up in environments with poor boundaries. Here are three ways to deal:
- Remember that this is more about them than you. If they feel the need to talk about how many “bad” foods or calories they are eating, or how much they will “need to work this off,” this is about them and their journey. You do not owe any comments or follow up, and you do not have to disagree or agree. Like many of you, I sit there the whole time thinking, “If they are thinking this about their (usually much thinner than my own) body, what are they thinking about me?” But I have to remind myself: They aren’t making it about me.
- Change the subject. I usually recommend discussing non-food or body-shaming topics at dinner. If you are unable to steer the conversation away from food, at least talk about how delicious the food is and try to steer clear of the shaming. If someone says, “Oh, I wonder how many calories this has,” simply say, “I don’t know but it is delicious. Pass the napkins, please.”
- Leave the conversation. If the conversation feels uncomfortable, shaming, or harmful, know that it is okay to leave. Many of my clients are in recovery from toxic environments in which they were shamed, and are learning to love themselves. If participating in a conversation will feel harmful, you have the right to excuse yourself for the moment.
It is important to note that there are many people who are trying to lose weight, gain weight, or improve or change their body or health—and this is okay. There is no shame in wanting to improve or change or do anything you want with your own body. This post is only meant to highlight the shame that diet talk can bring when discussed openly with unwilling participants. But if you are struggling with body image or disordered eating, please seek the support of a therapist who is trained in this area. I frequently recommend my clients seek out a therapist who is trained in Health at Every Size (HAES), but choose what is most comfortable and beneficial for you.
Vegan Diet For Beginners
© (Getty Images) Man cutting vegetable in kitchen
Vegan diets have gained in popularity over the years, especially among people with a desire to boost their health, to protect the planet or other altruistic reasons. But the prospect of giving up cheese, fish and many other animal-based products can be daunting.
Still, millions of people follow the vegan diet. About 3% of the U.S. Population adheres to a vegan eating regimen, according to a 2018 Gallup poll. That translates to nearly 10 million people in a country of 330 million people.
Benefits of a Vegan Diet
Research suggests that the vegan diet can be good for the planet. It’s also good for your overall health and weight loss. For example, a study published in September 2022 in the American Journal of Clinical Nutrition suggests that both a low-carbohydrate vegan and vegetarian diet can reduce body weight and improve glycemic control and blood pressure. The study involved 164 male and female participants with Type 2 diabetes.
Maintaining glycemic control means keeping your blood glucose steady and within normal range. Glycemic control is important for people with diabetes or pre-diabetes. However, many people, including some without diabetes or pre-diabetes, have erratic blood glucose that goes up and down, but within the normal range. Even if blood glucose stays within the normal range, this fluctuation is tough on the body. Ideally, our blood sugar will stay consistent and balanced throughout the day.
What’s more, plant-based diets have the potential to reduce greenhouse gas emissions. Research suggests that agriculture, particularly livestock production, is a key contributor to climate change.
Whether your motive is to drop pounds, shield the environment or to save animals, here are nine tips for easing into a vegan diet:
9 Tips for Starting a Vegan Diet What does being vegan mean?
Following a vegan diet means eliminating all animal products from your diet.
That means abstaining from:
“A lot of times people think it’s going to be this huge change. It’s really primarily about finding alternative sources of protein, and cutting out dairy products,” says Sharon Palmer, a registered dietitian and food writer in the Los Angeles area. She’s the author of the books “California Vegan: Inspiration and Recipes from the People and Places of the Golden State,” “The Plant-Powered Diet” and “Plant-Powered for Life.” She also writes “The Plant-Powered Dietitian” blog.
As for dairy, you can exchange plant-based milks and yogurt for those made from animal milk.
There are a wide array of plant-based milks, including:
- Almond milk.
- Cashew milk.
- Coconut milk.
- Hemp milk.
- Oat milk.
- Pea milk.
- Soy milk.
It’s useful to keep in mind that some of these plant-based milks are not as nutrient-dense as dairy milk, Palmer says. Soy or pea plant milks are comparable to dairy milks in terms of protein content. Each type of milk has about 8 grams of protein per cup.
Start off slowly
If you’re interested in eating a vegan diet, it may be beneficial to start slow. For example, you might begin by working meatless Monday into your usual routine, Palmer says. Do that for a couple of weeks, and then try a flexitarian diet, which is plant-based but allows for eating animal products – like steak, poultry or fish – on occasion.
“A lot of people find it helpful to transition to veganism gradually, over a period of a few weeks,” she says.
Pay attention to protein
While most Americans get enough protein in their diet, shifting to a vegan diet could cause a drop in protein intake if you’re not adequately replacing animal protein with plant-based sources of protein, says Alexandra Oppenheimer Delvito, a registered dietitian based in New York City. “Eating a variety of plant protein sources throughout the day helps ensure you are getting enough of all the essential amino acids, which are the building blocks for proteins that our bodies cannot make on their own,” she says.
Cutting out meat, poultry and seafood means you have to find alternative, plant-based sources of protein. “It’s completely possible to get the protein you need on a plant-based diet,” she says. “Many people overestimate how much protein they need.” Getting enough protein is important to maintain healthy bones, muscles, skin and hair.
The current recommended dietary allowance, or RDA, for adults is 0.8 grams of protein per kilogram of an individual’s body mass (or 0.36 grams per pound of body weight). This is the minimum daily intake to prevent a deficiency.
Plant-based sources of protein include:
These foods supply not just protein but fiber, vitamins and minerals.
Supplement, supplement, supplement
You’ll need to consume supplements and fortified foods to meet all of your nutritional needs on a full vegan diet, says Jill Weisenberger, a registered dietitian nutritionist and certified diabetes educator based in Yorktown, Virginia.
“Specifically, we get vitamin B12 only from animals, so if you’re vegan be sure to take a supplement with 100% RDA (recommended daily allowance),” she says. “Vitamin D is also hard to get, as is zinc and a few other nutrients. Your best bet is to work with a registered dietitian nutritionist who can help you flesh out your personalized eating plan and the appropriate supplements.”
Embrace meal prepping
It’s really hard to eat a healthy, plant-based diet if you don’t have essentials on hand to prepare vegan meals, Palmer says. Many of the healthy foods and seasonings you’ll want to have on hand are pantry staples that you can store for a long time. Whole grains, pulses, nuts and seeds, as well as herbs and spices are good choices.
It’s also a good idea to store low-sodium or unsalted canned vegetables and beans and canned fruits without added sugars. Keeping these ingredients on hand will make it easier to prepare healthy vegan meals.
Consider setting aside some time each week to prepare several meals at a time that you can keep in the refrigerator.
Vegan dishes you can prepare and refrigerate include:
- Grain bowls.
- Pasta bowls.
- Hearty salads.
Each of these can include a variety of fresh veggies and fruits, such as broccoli, cauliflower, sliced carrots and avocado slices.
Don’t overlook the importance of variety.
With all eating patterns, variety is key to maintaining your commitment, enjoying your meals and optimizing health, Delvito says. “It’s easier to stick with a way of eating if you have a wide selection of delicious, healthy foods you enjoy,” she says.
Incorporating a variety of foods that are different colors and flavors also provides a mix of nutrients and polyphenols which are known to support good health and immune function. Research published in the American Journal of Nutrition in 2019 suggests that flavonoids are beneficial for cardiometabolic health.
Foods that are rich in flavonoids include:
Including different colored fruits and vegetables, herbs and spices and beverages like black, green, oolong and white teas are a great way to add variety, flavor and beneficial nutrients.
If you’re struggling to find recipes, consider taking a cooking class, where you can learn how to prepare an array of dishes that will help you vary your vegan eating regimen. Talk to friends who follow the approach, or you can also join a Facebook group for vegan eaters for a sense of support and camaraderie, Weisenberger suggests. Finding like-minded people is helpful.
“Veganize” your favorite foods.
It can be easy to make a vegan version of your favorite meal, Palmer says. For instance, if you love lasagna, you can prepare your version of this dish by leaving out the meat and subbing in lots of vegetables, like eggplant, spinach, summer squash and zucchini.
Keep in mind, most your meal should consist of beans, lentils, peas, whole grains like brown rice and a variety of vegetables. For lasagna, you could use either traditional pasta or pulse-based based versions. Palmer notes that individuals can find many vegan recipes and dish ideas online, including on her website.
Remember that vegan does not equal healthy.
A diet being “vegan” doesn’t make it good or bad. A vegan diet can consist entirely of soda and cotton candy, says Dr. David Katz, former director of the Yale-Griffin Prevention Research Center in Derby, Connecticut, and one of U.S. News’ Best Diets expert panelists. As with any diet, it’s important to make sure your eating regimen is balanced and varied, and that you make good choices as to which vegan foods you consume.
Like any diet, even if it’s strictly plant-based, issues of balance, variety and food choice remain crucial.
Consider consulting with a registered dietitian with an expertise in plant-based eating
If you’re starting a vegan diet it would be helpful to meet with a registered dietitian who knows about vegan diets, Palmer says. “They can help create a meal plan that works for you so can meet all of your nutritional needs,” she says. Don’t assume that all registered dietitians are familiar with vegan diets. Check the websites of registered dietitians and talk to them about their familiarity with vegan diets.