Belly fat is definitely annoying!
It can make you feel self-conscious in tight clothes and uncomfortable in certain sitting positions. But it goes beyond that as excess abdominal fat affects your health. A type of fat, visceral fat, hides deep in your abdomen and wraps around your organs, causing dangerous illnesses like heart disease, type 2 diabetes, cancer, and others.
Although losing fat in this area can be difficult for many, it is not impossible. A good start is to fix the unhealthy eating habits that may have contributed to those extra pounds and develop healthier ones instead.
If you are struggling with how to lose belly fat, read on to discover the best-recommended eating hacks which help you shrink your waistline.
Eating Habits to Lose Belly Fat
But first, water…
Have two glasses of water before every meal. As per nutrition experts, this habit will make you feel full, keep you from overeating, and help you make better eating decisions during the day. Not to mention that sufficient daily water intake also aids in boosting metabolism and flushing out toxins from the body. Drinking a lot of water is essential in any weight loss plan and it is extremely important if you are trying to lose belly fat.
So if the waiter at the restaurant asks for your order, make sure your response will always be: I shall start with water, please.
Choose high-quality carbs
Visceral fat is associated with highly refined and processed carbs, as these foods are related to insulin production and blood sugar levels and are more prone to be stored as fat in the midsection, resulting in increased belly fat.
Health professionals recommend replacing processed carbohydrates such as pizza, pasta, white rice, bagels, and sugary snacks and beverages with unprocessed carbs like beans, chickpeas, lentils, quinoa, and baked sweet potatoes.
Start with one meal a day in which you replace your bread, fries, or pastry with a serving of legumes or sweet potatoes, then gradually switch over most unprocessed carbs.
Remember: A small change at a time can make a difference.
Load up on veggies
When preparing your meal, fill half of the plate with leaves and vegetables. Doing this will build the habit of eating all your greens before moving on to bread, starches, fats, and proteins.
Because vegetables are rich in fiber, they help make you feel full and grant you efficient results in weight loss. Studies have proved that people who eat large quantities of low-calorie foods like veggies have a more effective weight-loss strategy than those who try to control their portions or eat less.
Have fruit for dessert
Craving cookies or ice cream after dinner time? Satisfy your sweet tooth with whole fruit. According to food scientists, fruit is dense with nutrients, fiber, and water that prevent illnesses. They also have less of an impact on blood sugar, which means that they gratify cravings, unlike most desserts made with sugar and processed flour that actually make you crave more.
Eat earlier
Experiments have shown that the last meal of the day should be around three hours before bedtime to give your body enough time to digest food and avoid indigestion or acidity issues while you are trying to sleep. Inadequate sleep is linked to weight gain as it triggers cravings for sweets and carbohydrates the next day.
In addition, nutritionists recommend avoiding the intake of some types of foods in the evening. For instance, citrus and other acidic foods lead to acid reflux, and sugary foods increase blood sugar levels and cause the release of the stress hormone cortisol that disrupts sleep.
Add apple cider vinegar
Apple cider vinegar has remarkable health benefits encompassing lowering blood sugar levels. It contains acetic acid that is proven to reduce abdominal fat storage. In a study performed on men diagnosed with obesity, those who took one tablespoon of apple cider vinegar per day lost half an inch of their waist circumference.
Try to consume a tablespoon or two of apple cider vinegar per day but be sure to dilute it with water since undiluted vinegar may erode the enamel of your teeth.
Following these eating habits will help speed up your belly fat-shrinking efforts. Also, not missing out on exercise is vital as it can be very effective in fighting off abdominal fat and providing other health benefits.
How To Lose Belly Fat Fast With Endoscopic Procedures
If you are struggling with losing belly fat despite dietary changes and exercise, you may want to consider one of the minimally invasive non-surgical weight loss procedures. These safe and effective procedures can be a great option to induce rapid weight loss without undergoing high-risk surgery or having to be admitted to the hospital or taking a lot of time off.
Endoscopic Sleeve Gastroplasty (ESG procedure)
Endoscopic Sleeve Gastroplasty (ESG) is a minimally invasive, outpatient, non-surgical, incision-less weight loss procedure. The endoscopist sutures the stomach from the inside to reduce its size, which results in long-lasting weight loss. The procedure is very well tolerated. The patients are not admitted to the hospital, and they return to their normal routine after a few days.
ESG is most suited for patients who were unable to achieve the desired weight loss with diet and lifestyle changes. An endoscopic gastric sleeve is also suited for patients who do not want to undergo surgery or who do not meet the criteria for traditional bariatric surgery. The perfect candidate for ESG is a patient with a BMI between 30 and 50 who is committed to the weight loss program and willing to adapt to a healthier lifestyle.
The transformation that takes place with this procedure can be quite remarkable. Most people lose around 18 to 20 percent of their total body weight 1 year after the procedure. Most of the weight loss occurs early on. Usually, patients can expect to lose around 10% of their total body weight within 6 weeks. Five years after the procedure, people have maintained a 15% total body weight loss. The key is to adopt a healthier lifestyle in the long run.
Orbera Gastric Balloon
The Orbera intragastric balloon is the world’s number one weight loss balloon, having helped hundreds of thousands of patients lose weight — and keep it off. It’s a temporary solution designed to take up space in the stomach and make you feel fuller for longer. It reduces the amount you eat and helps you lose weight relatively quickly in combination with a healthy diet and exercise routine.
The Orbera balloon isn’t a shortcut to instant weight loss, although it has been proven to facilitate weight loss three times quicker than diet and exercise alone. Instead, it’s a twelve-month journey toward a happier and healthier body for patients looking to take control and learn how to make lasting lifestyle changes.
In addition to helping those who have struggled to achieve sustainable weight loss with diet and exercise alone, the Orbera balloon is one of the best non-surgical weight loss procedures for those looking for an effective way to lose belly fat quickly.
The ideal candidate for the Orbera balloon has a BMI between 30 and 40 and is ready to commit to a medically supervised program.
Losing weight takes more than willpower – there are often many underlying medical, genetic, hormonal, and other factors involved. If you are struggling trying to lose belly fat, do not hesitate to ask for assistance. Call us now, or schedule a consultation online. Our team at The Silhouette Clinic and Digestive Care Specialists is ready to take a holistic approach to your overall wellness, create an individualized comprehensive plan, and work closely with you to create a healthier, better you.
Spatz3 Weight Loss Balloon
Spatz3 is the only Adjustable Gastric Balloon in the world, helping achieve optimal weight loss results while changing your attitude towards food. Spatz3 balloon is suited best for patients suffering from obesity who were not able to achieve their goals with diet and exercise alone. Spatz3 is ideal for patients who want a reversible tool to help kick-start their weight loss journey.
The Spatz3 Adjustable Gastric Balloon is inserted during a 15-minute non-invasive outpatient procedure. No incisions or hospitalization is required. It is a walk-in, walk-out weight loss procedure. Spatz3 is the only adjustable gastric balloon on the market, helping our patients achieve more effective weight loss results. This allows patients to learn how to read their body’s signals and develop healthier eating habits that maintain weight loss after the balloon is removed.
The perfect candidate for Spatz3 intragastric balloon is a patient with a BMI between 30 and 40 who is committed to the weight loss program and willing to adapt to a healthier lifestyle. As with other gastric balloons, since this is a fully reversible procedure, we can be flexible in the BMI limits and we can certainly place a gastric balloon in someone with a BMI above 40 who does not want permanent procedures or surgery or someone with a BMI between 25 and 30 who needs help reaching their goal.
Losing weight takes more than willpower – there are often many underlying medical, genetic, hormonal, and other factors involved. If you are struggling trying to lose belly fat, do not hesitate to ask for assistance. Call us now, or schedule a consultation online. Our team at The Silhouette Clinic and Digestive Care Specialists is ready to take a holistic approach to your overall wellness, create an individualized comprehensive plan, and work closely with you to create a healthier, better you.
Sources:
https://www.eatthis.com/best-eating-habits-shrink-belly-fat/
https://www.healthline.com/nutrition/20-tips-to-lose-belly-fat
https://www.webmd.com/diet/ss/slideshow-belly-fat
