How To Burn Off Belly Fat And Keep It Off
Before you attempt to lose your belly fat or any excessive bodily fat it is important to try and pinpoint.
What’s causing your belly fat?
When most people make a decision to lose weight or to try and shed their belly fat, they will often skip the most important first step and jump straight into finding a diet strategy or weight-loss plan.
But if you look at the statistics, you will start to realize that even though there are many weight loss and diet plans readily available, the statists still tell us that obesity is on the increase.
This clearly suggests that people are not addressing the real underlying root causes of their belly fat or weight-gain.
Identifying the reasons for your belly fat or weight gain
There could be many reasons for why people put on fat around their belly or any other part of their body and why they seem to struggle to lose the weight and keep it off..
A good place for you to start would maybe to try and see if you can pinpoint the exact reasons that are responsible for your weight-gain or excessive belly fat.
Because if you start to dig deep you may soon discover that it is not all your fault and your weight-gain issues could stem right back to your early childhood and how you have come to create a unhealthy and bad relationship with food.
There is not such a thing of, “one glove fits all” because everybody is slightly different, this means that everybody has their own personal triggers or bad eating habits and behaviours that are causing their belly fat or excessive weight-gain.
The reason why it is so important to identify your personal triggers that could be responsible for causing your belly fat is:
Once you have a clear idea to what your own personal triggers are, you can then set about finding the best strategy that suits you and the one which will finally rid yourself of your belly or excessive body fat.
The truth is; unless you pinpoint the real root causes of your belly or body fat and unless you start to change your bad eating habits, your emotional triggers or your bad relationship with food.
Then there is a high chance that many of the weight loss programs may not you help that much.
Because although they might yield some initial weight loss success.
What you all to often find with most people is; because they have not treated the root cause of their weight gain they end up putting all the weight back on again.
Here's the one method that does treat and eliminate the root cause of your belly fat?
Some of the main causes of belly fat and weight gain and why it is not your fault
One of the reasons why people gain belly or body fat is largely down to their lifestyle and their unhealthy eating habits, patterns and behaviours.
Some of the biggest culprits of weight gain, are through people's bad relationship with food or how they have trained themselves to use food a reward a method of coping with negative, difficult and stressful times or a form of comfort.
For many people around the world, one of the primary causes of their weight gain can be traced back to their emotional patterns, associations and responses.
It is a well-known fact that many people use food to deal with trauma or stressful or extremely difficult times and negative situations.
When something stressful, challenging or negative happens to many people, very often their initial response will usually be to turn to food as a source of coping, pleasure or comfort.
The type of foods that they usually go and grab or or buy are usually high in sugar content or sweet-tasting fattening foods, which they use as a means of instant pleasure, comfort or a way of trying to cope.
The reason why your weight gain may not be your fault is because no one has taught you how to manage and process their feelings or emotions or no one has taught you how to reduce your stress or helped you how to solve your problems.
The way our brain works is to try and move us away from pain and move us towards pleasure and this is a great mechanism to help us to find ways to feel good when we feel stressed, negative or emotionally overwhelmed.
The downside to this inbuilt process is; if you use food as your source of pleasure, comfort or as a coping side it can unfortunately their is a downside to this as it will cause you to put on weight, which is not so good for you.
When we feel negative stressed or emotionally overwhelmed, we naturally want to feel better.
Because you may have unknowingly learned to associate food with pleasure, comfort or a coping mechanism
Food then becomes the first thing you will head for as it gives us an instant feel-good boost or it will provide you with a little bit of comfort or relief.
The trouble is, the feel-good factor is short-lived and you will soon slump again and look for your next feel-good food boost and the first onset of negativity or stress.
Unless you address it at its root cause, the pattern and cycle will keep on repeating itself and the weight will just pile on.
Another trigger is because of people's binge eating habits and behaviours
We have all been there, where we have popped on TV, made ourselves comfortable and grabbed a family size bag of crisps or a packet of biscuits or box of chocolates and as we get lost in the film, we end up eating the whole lot without realizing.
People who emotionally eat, binge eat or comfort eat end up eating to escape their emotional suffering or stress and as a source of comfort or pleasure and not because they are necessarily hungry even when they are full.
Recognising your triggers and then finding better sources of pleasure or ways to manage your stress and emotions, is a good place to start as well as learning how to change your bad eating habits to good eating habits.
Tips To Help You Lose Weight
If you're fed up with trying weight loss strategies that are to hard or too complicated to follow and you would prefer to have some easier to follow tips and good eating habits.
That you can implement into your life without having to deprive yourself of all your favorite foods or without having to make to many major sacrifices then read on.
Overcoming your emotional and comfort eating
Try and find out of the triggers that are triggering your emotional eating because knowing you're emotional triggers will help you to recognise what's causing them and when it is happening.
With this understanding you will have taken a big step in overcoming them which will allow you to change these bad patterns and eating behaviors.
You may have many triggers such as:
- Do you emotionally eat when you feel stressed or in or after certain situations, people or environments
- Does it happen when you feel challenged or emotionally overwhelmed
- Do you comfort eat when you're feeling low, negative and unhappy
- Do you eat because you feel bored or alone
- Have you learned to associate food with pleasure or as a reward
For most people, the cause of their emotional eating is when they feel stressed, overwhelmed or negative and down on their luck.
When we were young, often we would be given treats, especially fattening ones like sweets, chocolates or ice cream as a special treat, a comfort reward if you hurt yourself or you were upset or as a reward for good behavior.
This is why you can sometimes learn to associate food and treats as a form of pleasure or as a reward.
This is fine when you were young, but as you grow older, this relationship with food sticks with us and becomes a part of us.
Anytime you feel stressed or you need a quick pick me up, because of your childhood associations, it can cause you to reach out for sweets or sugary snacks, foods and drinks as a fix.
Find better ways to reduce your stress and only eat when you feel hungry
If you have been using emotional eating as your source of coping, comfort or as a quick pick me up, the only eating when you're hungry can be a hard habit to break and it is going to take time but with a bit of persistence and practice, you can do it.
To help you, it would be a good idea for you to look for other and better ways of helping you to feel good, manage your emotions and reduce your stress.
The key now is to educate your mind and body to only eat food when you really need it, to make things even better, train your mind to ge used to eating and enjoying more healthier foods.
Start of by making small changes as those small changes can lead to long term and life changing results.
Be prepared for any situations where before you would emotional eat
Having a plan or strategy can help you to combat your emotional eating, comfort eating and using food as a coping strategy.
Learning and regularly practicing ways to reduce your stress can help to end all the need to eat as a means to cope with your stress.
Things such as:
- Self hypnosis
- "Tai chi"
When used regularly are much better ways of reducing your stress and helping you to overcome your emotional problems or trauma.
After a hard or stressful day, instead of overeating or emotionally eating or having a few drinks of alcohol or too many sugary drinks, have a workout, go for a walk or spend twenty minutes relaxing deeply.
Other things that can help with those hunger craving are:
Have a drink before you have a meal as this can help to prevent all the over eating .
Having no temptations in your home can also help as can not putting them in your shopping trolley.
If you fall victim to those late night hunger cravings, have a glass of water or eat a few sticks of celery or fruit.
Try and eat whilst your feeling relaxed
Although, we all have stressful days. If you can, try and eat when you are feeling relaxed, because stress plays havoc with our digestive system.
Stress can affect our digestive system in negative many ways, so it is important to try and slow down and relax more and stress reduction should be part of your new healthy way of living.
When we are feeling stressed or anxious, our digestive system starts to shut down as blood is pumped away from our stomachs and into our major muscle groups to give us more strength.
Stress also affects the contraction of your stomach muscles, which can lead to stomach cramps and it can increase the acids in our stomachs which may cause digestion.
If you eat while you are feeling upset, tired or stressed, then this can result in improper digestion of your food which can result in more fat being stored on your body.
Make sure you eat slowly
You have probably heard this tip before. But try to take your time and eat slowly.
The reason for eating slowly is because it actual takes a short while for your stomach to signal to your brain that it is full.
If you eat your food to fast. Then when your stomach is full, you will run the risk of consuming more unnecessary food than you require.
Because, you will be carrying on eating in between that gap when your stomach sends the full message to when your brain receives that message.
By taking your time and thoroughly chewing and tasting your food, you will make sure you don't consume extra amounts of food, after your stomach is already full.
Also, when you eat to fast, it can cause you to strain your intestines and your stomach, which may lead to indigestion, cramps and bloating.
Try to drink less whilst your eating
We have all be guilty of this one, and many of us will have been brought up, to have a drink with our meals.
However it is estimated that if you drink more than 4 ounces of fluids with our meals, then it can dilute our stomach acids and your digestive enzymes which can cause you not to digest your food so well.
It is recommended that, you should drink a glass of water about 30 minutes before you have your food.
The same applies with drinking after your meal and it is good practice to wait 30 minutes after you have eaten, until you have a drink.
Drinking a glass of water 30 minutes before you eat, can also help you to feel fuller, thus not making you eat so much.
Try and eat your heaviest meal earlier
Although this tip may be hard for many people to implement due to work regulations, commitments and short breaks.
If it is possible, try not to make your heaviest and biggest meal your tea time dinner meal. Instead, if you can, try and have your heaviest meal at lunchtime and have a lighter meal at dinner time.
The reasons for this are. It will allow you to more easily digest your food in the evening time, which will allow your digestive system process, time to fully digest all your food before you go to sleep.
Having all your digestion finished before you go to sleep will allow for optimum cellular cleansing and rebuilding whilst you are asleep
Eat your dinner at the table
These days, it seems like the good old family traditions of seating around the table, eating your dinner are practised less and less.
We all do it, where we sit on the sofa eating our dinner on a tray whilst we watch television, some people even eat whilst they're on their computers.
But, there is a lot good to eating your dinner at the table. Because when you eat on the sofa whilst you're watching the television or you're working on the computer, you can drift off into a trance like state which can lead to you eating more than you would if you were eating at the table.
Another positive bonus of eating at the table is. You will be sitting more upright, which will improve your digestive process.
Sofas are not designed for good posture and they can cause us to sink into the cushions and slump which can make it harder to digest your food.
Start listening to your body
If you feel hungry in between your normal meal times. Before you reach out for a snack, ask yourself if you are really hungry, or have a glass of water first just to find out if you are thirst, rather than hungry.
Because, many hunger pangs are often caused by being thirsty, instead of actual hunger.
You can learn a lot just by listening to your body and only eating when you are really feeling hungry instead of when it’s the time that you normally eat, which can lead to significant weight loss.
Most people stick to their designated eating times and habits which can leave you eating at those times because that is what you have conditioned yourself to do, even though you may not feel hungry.
When and how many times you eat
The common beliefs about weight loss has centered around the advise of, calories in, to calories consumed.
This can cause people to become to overly obsessed with checking and counting calories which can be a tedious and very difficult task to follow.
It can also be very misleading and confusing. A piece of cake and a plate of vegetables, may have the same amount of calories, but your body respond to certain calories very differently.
Plus the mass of the plate of vegetables compared to the mass of a cake will be different, so the plate of vegetables will be a whole lot more filling and healthier.
250 calories consumed from a cake and 250 calories consumed from a plate of vegetables, equals the same amount of calories, but the effects on you body and the results you will get, will be different if you eat a lot more cakes, sugary snacks and sweets than fruit, lean meats and vegetables.
If calories counting worked, then everybody you calorie counts, should be fin, yet the statistic tell us different.
Rather than spending all your time endlessly counting and worrying about the calories content, maybe it would be a lot better to focus on the quality and sugar content of your foods.
Another important factor that can cause us to either lose weight and maintain our weight or cause us to put weight on, is when and how many times we eat a day.
Every time you eat, your body goes through a cycle, where it will store the fat in reserve and then use it as your energy source, when and as you need it.
Evolution has trained our mind and body, to focus on survival first and especially in the early years of humankind, because food was not so plentiful and readily available.
Our body metabolism had to adapt to the seasons and the availability of food. During the spring and summer when food was more plentiful, we would eat more and our bodies would store the excessive fat as a backup for the winter months, when there was less food available.
During the winter, our body mechanism and metabolism would slow down, so we consumed less calories, to help us survive through the barron winter months.
Because of this bodily process. If you suddenly start to restrict your amount of calories or food consumed, then, because you body will not understand what is happening and it will think think that you are starving
Your mind and body will shift over into survival mode which will cause you body and metabolism to slow down, making it harder for you to lose weight.
The moment you start eating again, because your hunger cravings are just to powerful, because your bodies metabolism has slowed down, once you start eating again, you will initially pile on the weight util your body readjusts.
Restoring your bodies natural balance hormone and metabolism, can help you to lose the weight and then more importantly maintain that weight.
To achieve this we perhaps need to learn from our predecessors and focus more on when we eat and the quality of foods that we eat.
People used to only eat about three times a day and they would usually have their meals in a set period of time, for example they would have a breakfast, dinner and tea, spread over a period of about ten hours and the other 14 hours of the day they would not eat any food.
The 14 hours of the day where they would not eat, there body would be in the right balance and it would be the time when their bodies would burn off the fat.
These days people eat more often, so instead of eating three large healthy meals a day, they eat anything from 6 to 10 times a day.
If you bare in mind that, every time that you eat you stimulate your body to store fat instead of burning the fat off as a source of fuel and energy for your body.
If you are eating the same amount of food a day, but you are eating 6 to 10 meals a day, instead of the more traditional 3 meals a day.
Then you are training your body to store more fat and because you're spreading your eating habits over a longer period of time, you can cause an imbalance in your bodies system, causing you to end up storing more fat than you burn off.
It is now thought that if you eat 3 failry large but healthy meals a day set over a set period of time, then it can help you to switch your body over to fat burning mode.
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