3rd Nov. 2021
Hi and Welcome Back to this "Belly Fat" and Weight/waist reduction series of articles. There are about 20 suggestion all in total and today we'll cover 13, 14 and 15.
13. Think about what you're eating
Don't simply reach for what looks good. Think about what you'll eat and if it's good nutrition or not. It's a simple thing to do but improves your health dramatically.
Many factors can help you lose weight and belly fat, but consuming the right amount of food daily is a major factor. Reduce the sugars to “nothing” or nearly nothing, reduce grain intake (rice, wheat and other grains), eat a little less than you have been habitually eating.
There’s a Japanese tradition called Hari Hatchi Bu. The tradition is that you eat until you feel like you’re about 80% full and then leave the dining table. It’s a good idea and it is proven to work very effectively for weight maintenance.
Some nutritionists recommend tracking calories, carbohydrates, and keeping diaries. That’s exactly the sort of “weight reduction diet” that you’ll try for a while and then leave! Why? Because it’s drudgery. You hate doing it. It’s a form of punishment or torture. It ruins the pleasure of dining. It’s an idea created by “scientists” who know nothing of human behavior.
Here’s an easier idea. Make a fist. Look at it. That size amount of vegetables per meal is what you should eat and about half that much for protein. There, DONE. That’s all the calorie and carbohydrate counting you need. Just avoid the bad stuff and eat the naturally healthy stuff.
Eat brightly colored fruits and vegetables. The prettier they are, the more vitamins and minerals they contain, and the more we are naturally attracted to them. If you’re attracted to the colors in this picture, it’s not surprising. It’s natural for all of us. Watch any baby learning to walk. What colors do they reach for?
Instead of keeping a diary about what you eat just remember what you eat and like and recall how well you feel when you eat healthy food.
Think about what you will eat before dining. If you are at home you can think a while about what you’ll make and stay with the good healthy foods. If you’re dining out at a buffet style restaurant choose the vegetables and meats, fish, eggs, and soups.
Avoid the breads, deep friend breaded foods, and sweet and sour sauces.
Avoid alcoholic beverages.
You don’t have to show off to friends about how much money you can spend. Just quietly go about getting healthier and they’ll see in you something they know they need to do too, especially as they see you getting slimmer and looking younger.
If anything about money is in this discussion, it should not be about spending. It should be about saving and investing.
Maybe part of the weight reduction routine should include a visit to a trusted investment advisor.
14. Eat fatty fish every week
Fatty fish is a very healthy food. These fish are rich in high quality protein and omega-3 fats that protect you from disease.
Here are 7 of the best fish to eat for improved health.
- Wild-caught salmon. Salmon is a good source of vitamin D and calcium
- Tuna. Tuna is generally safe to eat in moderation.
- Rainbow trout
- Pacific halibut
- Mackerel
- Cod
- Sardines
- Herring
Some evidence suggests that these omega-3 fats may also help reduce visceral (organ) fat.
Studies in adults and children with fatty liver disease show that fish oil supplements can significantly reduce liver and abdominal fat.
You’ll notice many “hack writers” who know nothing of physiology or nutrition will tell you eating fat will make you fat, eating salt will make you salty, eating sugar will make you sweet, drinking orange juice will make your hair color orange, drinking coffee will make you turn brown. Idiots! And…. Their editors are even worse for letting such nonsense pass.
You can buy fish liver oil supplements as liquid or as capsules at a health store or perhaps some drug stores. If that can improve your liver health and reduce fat around organs it’s a supplement you can take daily. Don’t go overboard. Take it as directed with food, not on an empty stomach.
Aim to get 2–3 servings of fatty fish per week. Good choices include:
- salmon
- herring
- sardines
- mackerel
- anchovies
Eating fatty fish or taking omega-3 supplements may improve your overall health. Some evidence also suggests it may reduce belly fat, especially for those with fatty liver disease.
15. Dilute fruit juice by half.
You would not eat 4 or 5 oranges at once but you might juice and drink them. That doesn’t sound very healthy, does it? If you drink a little orange juice chase it with water or dilute it half juice and half water. I said a LITTLE orange juice.
Although fruit juice provides vitamins and minerals, it contains as much sugar as soda and other sweetened beverages.
Drinking large amounts may carry the same risk for abdominal fat gain
An 8-ounce (240-mL) serving of unsweetened apple juice contains 24 grams of sugar, half of which is fructose or fruit sugar.
To help reduce excess belly fat, replace fruit juice with water, unsweetened iced tea, or sparkling water with a wedge of lemon or lime. Sparkling water contains carbon dioxide and is slightly more acidic. It won’t do you any harm.
This takes us to the end of #15 and there are 5 more to add this week. I hope you're reading a little daily with me. It will do a lot of good for you and as life progresses you'll be glad you followed along and applied what you're learning.
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