It might seem like a huge undertaking to get rid of stubborn belly fat, but the truth is, a little effort goes a long way in getting a slimmer middle.
It could be as simple as choosing bottled water over soda during meals, eating fruits instead of ice cream for dessert, or selecting non-fat latte over a large cup with regular milk.
Bestselling cookbook authors Janet and Greta Podleski shared some tips to CBN News on how to have a smaller waistline.
The Canadian sisters said those who wish to be slimmer need to stop drinking alcohol. This might seem like a huge sacrifice, but the Podleskis said a mere three ounces of alcohol reduce the body's ability to burn fat by one-third.
"Alcohol, even if 'low carb,' still raises blood sugar, stimulating insulin, the powerful fat-storage hormone. And it bogs down your liver, which is directly involved in fat metabolism. So drinking makes your liverwurst and your beer belly even worst!" they wrote.
The Podleskis also think it's a good idea for people to aim for smaller, more frequent meals — around 250 to 500 calories each meal every three hours or so to keep people's metabolism running. "Another good point: Studies suggest that exceeding 500 calories at any meal makes it easier for your body to store the excess calories as fat. So, do not exceed the feed limit!" they warned.
Next, people should avoid sugar because it is the waistline's worst enemy. Sugar raises insulin (the fat-storage hormone), and it can easily be converted into fat.
Eating breakfast is also a great idea to keep off the pounds, so the Podleskis said people should make it a point to have healthy, high-fiber breakfasts like oatmeal, fruit, whole grain toast or whole grain cereal. Not only does this keep the belly fat off, but it also keeps the brain cells, blood sugar and metabolism running smoothly.
Another thing people should consider is the 80/20 rule. "Try this: 80 percent of the time, choose foods that are nutritious — high in fibre, good fats, unprocessed, natural foods — and 20 percent of the time, have whatever it is you're craving," they said.
The Podleskis said that not everything people eat is important. What people should focus on is what they eat over the long haul.
Lastly, people should stop eating after 7:30 p.m. It would be difficult for people to burn off the calories they eat late at night because it's the time to relax and rest. "Plus, this kitchen curfew gives your liver a break from digestion duties so it can concentrate on more important tasks (like restoring and detoxifying your body) during the night," they said.
