How To Reduce Belly Fat In 7 Days Naturally

What’s the best diet for healthy weight loss?

Pick up any diet book and it will claim to hold all the answers to successfully losing all of the weight you want–and keeping it off.  Some claim the important thing is to eat less and exercise more, others that low fat is the only way to go, while others prescribe cutting carbs out.  So, what should you believe?

The truth is there is no”one size fits all” solution to permanent healthy weight loss.  What works for one person might not work for you, since our bodies react differently to different foods, based on genetics and other health factors.  To locate the method of weight loss that’s right for you will probably take time and require patience, dedication, and some experimentation with various foods and diets.

While some people respond well to counting calories or similar restrictive methods, others respond better to having more freedom in planning their weight loss programs. Getting free to just avoid fried foods or cut back on refined carbs can set them up for success.  Therefore, don’t get too discouraged if a diet that worked for someone else doesn’t work for you.  And don’t beat yourself up if a diet proves too restrictive for you to stay with.  Ultimately, a diet is only suitable for you if it’s one you can stick with over time.

Remember: while there is no simple fix to losing weight, there are loads of steps you can take to develop a healthier relationship with food, curb psychological triggers to overeating, and achieve a healthy weight.

Four popular weight loss plans

1.  Sounds simple, right?  Then why is losing weight so hard?

Weight loss isn’t a linear event with time.  When you cut calories, you may shed weight for the first few weeks, by way of example, and then something changes.  You eat the same amount of calories but you lose less weight or no weight in any way.  That’s because once you shed weight you’re losing water and lean tissue in addition to fat, your metabolism slows, and your body changes in different ways.  So, in order to continue dropping weight each week, you want to keep on cutting calories.

A calorie is not always a calorie.  Eating 100 calories of high fructose corn syrup, for instance, may have a different effect on your body than eating 100 calories of broccoli. The trick for sustained weight loss is to ditch the foods that are packed with calories but don’t make you feel complete (like candy) and replace them with foods that fill you up without being loaded with calories (like vegetables).

A lot folks don’t always eat simply to satisfy hunger.  In addition, we turn to food for comfort or to alleviate stress–that can quickly derail any weight loss plan.

2.  Cut carbs A different way of viewing weight loss identifies the problem as not one of consuming too many calories, but rather the way the body accumulates fat after consuming carbs –specifically the use of the hormone insulin.  When you eat a meal, carbohydrates in the food enter your bloodstream as glucose.  In order to keep your blood sugar levels in check, your body always burns off this sugar before it burns fat from a meal.

If you eat a carbohydrate-rich meal (lots of rice, pasta, bread, or French fries, for example), your body releases insulin to help with the influx of this glucose in your blood.  In addition to regulating blood glucose levels, insulin does two things: It prevents your fat cells from releasing fat to the body to burn as fuel (because its priority is to burn off the sugar ) and it generates more fat cells for keeping everything that your body can’t burn off.  Since insulin only burns carbohydrates, you crave carbs and thus begins a vicious cycle of consuming carbohydrates and gaining weight.  To lose weight, the reasoning goes, you will need to break this cycle by reducing carbohydrates.

Most low-carb diets advocate replacing carbs with fat and protein, which may have some negative long-term effects on your health.  If you do try a low-carb diet, you can lower your risks and limit your consumption of saturated and trans fats by choosing lean meats, fish and vegetarian sources of protein, low-fat dairy products, and eating plenty of leafy green and non-starchy vegetables.

3.  Cut fat  It’s a mainstay of many diets: if you don’t want to get fat, don’t eat fat.  Walk down any grocery store aisle and you’ll be bombarded with reduced-fat snacks, dairy, and packed meals.  But while our low carb options have exploded, so have obesity rates.  So, why haven’t low-fat diets worked for more of us?

Healthy or”good” fats can actually help to control your weight, as well as manage your moods and fight fatigue.  Unsaturated fats found in avocados, nuts, seeds, soy milk, tofu, and fatty fish can help fill you up, while adding a little tasty olive oil to a plate of vegetables, for instance, can make it easier to eat healthful food and improve the overall quality of your diet.

We often make the wrong trade-offs. A lot people make the mistake of swapping fat to the empty calories of sugar and refined carbohydrates.  Instead of eating whole-fat yoghurt, for example, we eat low- or no-fat versions that are packed with sugar to make up for the loss of flavor.  Or we swap our fatty breakfast bacon to get a muffin or donut which causes rapid spikes in blood sugar.

4.  Adhere to the Mediterranean diet  The Mediterranean diet emphasizes eating good fats and good carbs together with large quantities of fresh fruits and vegetables, fish, nuts, and olive oil–and only modest amounts of meat and cheese.  The Mediterranean diet is more than just about food, though. Regular physical activity and sharing meals with others will also be important components.

Whatever weight loss strategy you try, it’s important to remain motivated and prevent common dieting drawbacks, such as emotional eating.

Control emotional eating

We do not always eat only to satisfy hunger.  Frequently, we turn to food when we’re anxious or stressed, which can wreck any diet and pack on the pounds.  Do you eat when you are tired, tired, or lonely?  Recognizing your emotional eating triggers can make all the difference in your weight-loss efforts.  If you eat when you are:

Low on energy — find other mid-afternoon pick-me-ups. 

Lonely or bored — reach out to others rather than reaching for the refrigerator.  Call a friend who makes you laugh, take your dog for a walk, or visit the library, mall, or playground –anywhere there is people.

Practice mindful eating instead

Avoid distractions while eating. Try not to eat while working, watching TV, or driving. It is too easy to overeat.

Pay attention.  Eat slowly, savoring the scents and textures of your food. 

Mix things up to concentrate on the experience of eating.  Consider using chopsticks as opposed to a fork, or use your utensils with your non-dominant hand.

Stop eating before you’re full.  It takes time for the signal to achieve your brain that you have had enough. 

Stay motivated

Permanent weight loss requires making healthy changes to your lifestyle and food choices. To stay motivated:

Find a cheering section. Social support means a lot. Apps such as Jenny Craig and Weight Watchers use group support to impact weight loss and lifelong healthy eating.  Seek out support–whether in the kind of family, friends, or a support group–to find the encouragement you require.

Slow and steady wins the race. Losing weight too fast can take a toll on your mind and body, making you feel sluggish, drained, and sick.  Aim to lose one to two pounds per week so that you’re losing fat rather than muscle and water.

Establish goals to keep you motivated. Short-term objectives, like wanting to fit into a bikini for the summer, usually do not work in addition to wanting to feel more confident or become healthier for your children’s sakes.  When temptation strikes, focus on the benefits you will reap from being fitter.

Use tools to monitor your progress.  Smartphone apps, fitness trackers, or simply keeping a journal can help you keep track of the food you consume, the calories you burn, and the weight you lose.  Seeing the results in black and white can help you stay motivated.

Get plenty of sleep.  Lack of sleep stimulates your appetite so you would like more food than normal; at precisely the exact same time, it stops you feeling satisfied, making you want to keep eating.  Sleep deprivation can also affect your motivation, so aim for eight hours of quality sleep a night.

Keeping the weight off

You may have heard the widely quoted statistic that 95% of people who lose weight on a diet will regain it in just a few years–or even months.  While there isn’t much hard evidence to support that claim, it is true that many weight-loss plans fail in the long term.  Often that’s simply because diets that are too restrictive are extremely hard to keep over time.  However, that does not mean your weight loss efforts are doomed to failure. 

Since it was established in 1994, The National Weight Control Registry (NWCR) in the United States, has tracked over 10,000 people who have lost significant amounts of weight and kept it off for extended periods of time.  The study has found that participants who’ve been successful in keeping their weight loss share some common strategies. 

Stay physically active. Successful dieters at the NWCR study exercise for around 60 minutes, typically walking.

Keep a food log. Recording what you eat every day will help to keep you accountable and motivated.

Eat breakfast daily.  Most commonly in the analysis, it’s cereal and fruit. 

Eat more fiber and less unhealthy fat compared to the typical American diet.

Regularly check the scale.  Weighing yourself weekly may help you to detect any little gains in weight, enabling you to promptly take corrective action before the problem escalates.

Watch less television. Cutting back on the time spent sitting in front of a screen may be a key part of embracing a more active lifestyle and preventing weight gain.