A dietitian has revealed how you can lose belly fat by programming your body & # 39; due to good eating habits.
Susie Burrell, from Sydney, said people over 30 years of age are more susceptible to weight gain around the middle due to hormonal shifts.
She said sunrise that controlling the problem was a case of changing & # 39; dietary patterns & quot ;, so the body was not that sensitive to producing excessive insulin that could cause visceral (abdominal) fat.
Susie's top tips include losing weight, such as increasing fiber intake for better gut health, throwing away sugary foods and drinking extra juice while exercising.
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Sydney-based dietitian Susie Burrell (photo) said that creating better eating habits was the key when it came to shifting unwanted belly fat
How can eating fiber help keep weight under control?
Fiber-like food is often bulky and therefore filling.
Soluble fiber (roughage) forms a gel that delays the emptying of the stomach and the transit time of food through the digestive system.
This extends the time that a person feels satisfied or "full." It also slows the absorption of sugars from the intestines.
This helps to maintain blood sugar levels and to prevent a rapid rise in blood insulin levels, which has been associated with obesity and an increased risk of diabetes.
1. Increase your fiber portions to five a day
According to dietary recommendations, the average Australian needs 30 grams of fiber per day.
Susie said that a fiber-rich intake helps to lower cholesterol problems and regulate insulin, especially when it is consumed in the morning.
To meet daily needs, the dietitian suggested eating two slices of dark, seedy bread, two servings of fruit and five servings of vegetables (one serving is considered half a cup).
& # 39; Include some fresh fruit and vegetables as part of every meal – at breakfast, lunch, and dinner to get that bulk, & # 39; said Susie.
She said that by eating the recommended amount of fiber every day you will naturally be fuller, this was an easy way to regulate appetite and hormones.
A fiber serve is generally considered as half a cup and this is something that can easily be consumed in a salad during lunch
2. Caffeine helps to stimulate metabolism
Caffeine in any form helps boost your metabolism and is especially effective if you drink & # 39; in the morning.
Susie explained that the stimulant properties of caffeine helped to mobilize & # 39; fat reserves & # 39; and suppress the appetite.
She said that if you pay attention to your weight, you should check how milky your coffee is, because hidden sugars can be found here.
3. If you eat sugar, you crave more sugar
If you prefer breakfast on the go, there is a chance that you will be attracted by muffins, banana bread or smoothies.
Susie said the problem with these types of foods, especially & # 39; mornings, is that they increase insulin and stimulate your appetite.
This means that even though you have eaten, you are still feeling famished and you may find yourself constantly craving a way to & # 39; hunger & # 39; to silence.
Grabbing a slice of banana bread is all too easy if you haven't had breakfast yet, but if you do, you can make poor choices all day long
4. Make sure you drink enough liquid throughout the day
In addition to drinking two liters of water a day, something that naturally makes you feel fuller, Susie also recommends drinking green tea.
She said research has shown that green tea helps increase metabolism (how quickly your body converts food into energy) and that the drink can also destroy the craving for sugar.
The nutritionist also said there is some evidence to show that ice water that is ice cold is a way to ignite your metabolism.
& # 39; If you drink on ice water all day, you can burn about 100 extra calories during the day, & # 39; she said.
While dietary recommendations recommend 40 g of vitamin C per day, increasing this fat to 100 g per day can help burn fat
5. Drink juice during exercise to burn fat
Susie said that while the recommended daily intake of vitamin C is 40 g per day, this & # 39; punches & # 39; up to 100 g can help to move stubborn kilos.
The nutritionist said there are indications that your body will burn more fat when your vitamin C levels are increased.
She explained that you can increase vitamin C levels by eating different types of food such as oranges, limes and peppers.
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