It can seem like the fat around your middle just won’t budge. And for some of us, it can feel like it will be the absolute last thing to go. Looking for some tips to target that belly fat? Right after the holidays I go on a Daniel Fast which is the fast similar to Daniel in the Bible (See Daniel 1:1-16) He determined he would not eat any of the rich foods from the Kings table. At great peril the guard who was attending to them gave Daniel his request to eat only vegetables and water. Daniel along with Shadrach, Meshach and Abed-nego were allowed a ten-day period to see if their appearance was dejected, but instead they were “healthier and better nourished” than the other men. (New English Bible). Today I am embarking on my Daniel Fast for the next three weeks. That means I will only eat vegetables, some fruits, grains and mostly drink water, I do allow myself some caffeine. Even though I do this for spiritual reasons, the side benefits are I can fit into my jeans again, and I loose belly fat! Another real benefit is the new meals I start to make at home. I put a photo of this shrimp meal on Face Book and had requests for the ingredients so here goes:
The Shrimp Skillet Meal. Heat 2 tbsp of coconut oil or extra virgin olive oil, in a large skillet over medium heat. Add 1 red bell pepper, 1 yellow pepper, and 1 orange pepper, cored and sliced. Add 3 carrots and 2 stalks of celery chopped; 1 small onion halved and sliced; and two large cloves of garlic, sliced. Cook stirring 4 minutes. Stir in 1 lb of medium, raw, peeled and deveined shrimp, 1/2 tsp paprika and 1/3 tsp salt. Cover and cook 3 minutes. Stir in 2 cups of hot cooked rice or quinoa and 2 tbsp Teriyaki Asian Sauce, cook 1 minute. Serves 4. (I use Teriyaki Asian Sauce in place of Soy Sauce on the table for less sodium.)
This is one of my favorite recipes that I make on the Daniel Fast. It is full of zinc, which fights the coronavirus, (another name for cold virus) and perhaps therefore would keep us strong from the novel coronavirus as well.
You should love the body you’re in and feel good at the same time. If your goal is to lose belly fat, I understand: That fat held around your middle is a health risk. People with visceral fat around their stomachs—the rock-hard kind associated with a beer belly that’s close to your organs—have higher risks of early death, says Johns Hopkins Medicine. According to Reuters Health, one study found that every 10-centimeter increase in waist size increases the risk of heart failure by 19 percent in women and 30 percent in men. But do not despair, there are some tasty alternatives to help you on your way to weight loss.
Target belly fat and lose weight while enjoying your food but first:
Exercise Is Very Important
If you are searching for how to target belly fat and want a “fat-burning” workout, you don’t have to sweat your way through a high-intensity class. In one study, published in Obesity, people who were “moderately active” reduced their visceral fat levels by 7.4 percent compared to people who were inactive. And if you speed up for short bursts, you can burn even more. According to Ohio State University, “walking at varying speeds can burn up to 20 percent more calories compared to maintaining a steady pace.” I like to walk briskly when I take my dog out for a walk. He varies the pace for me.
Catch up on sleep
Getting enough sleep is one of the most important things you can do for fat loss. “Researchers found that persons sleeping less than five hours at night gained more abdominal fat over a five-year period, versus those who averaged over six hours per night, says the National Sleep Foundation. Imagine if you got our allotted seven or eight hours!
According to U Chicago News, one study found that dieters who were sleep-deprived lost weight, but not as much fat. Those who slept for about five hours per night lost 55 percent less fat during the study than those who got about seven hours of shuteye. Aim for seven or eight hours of sleep per night for the best results.
Have oatmeal for breakfast.
Oatmeal doesn’t just help you lose weight—and it does, as it’s packed with more filling protein than almost any other “common” grain, according to the University of Nebraska-Lincoln. A morning bowl of oats also helps undo some detrimental effects of belly fat, helping with insulin resistance after your meal, says the peer-reviewed journal Nutrients. According to Livestrong.com, one study found that “overweight and obese participants who ate a whole-grain oat cereal twice per day reduced their waist circumference more than the group eating a low-fiber cereal of equal calories, though there was no difference in total weight loss.”
Tip 4: Top your oatmeal with blueberries.
Some studies suggest that the soluble fiber in blueberries—and oatmeal—may specifically target belly fat. In one study of rats at the University of Michigan Cardiovascular Center, those that were given blueberries lost more belly fat while dieting than those who lost weight without the berries, says Science Daily. Scientists theorize that the antioxidants in blueberries may be the cause.
Eat more fiber.
Fiber is crucial for losing weight without feeling hungry. This nutrient, found in vegetables and whole grains, slows down digestion so that you feel fuller for longer. It may also help to target belly fat. According to Science Daily, one study conducted at Wake Forest Baptist Medical Center found, “for every 10-gram increase in soluble fiber eaten per day, visceral fat was reduced by 3.7 percent over five years.” That’s o
Sauté all vegetables in coconut oil, olive oil or canola oil
Canola oil has a higher heat tolerance than olive oil, making it perfect for sautéing some of your daily servings of non-starchy vegetables, but olive oil is best. But the oil itself may also help you target belly fat: According to Science Daily, a Penn State study found that people who had daily smoothies infused with canola oil lost more belly fat in a month—a quarter-pound more—than other study participants who had a smoothie fortified with another type of oil. “Including canola oil in a healthy diet may help reduce abdominal fat in as little as four weeks,” says Science Daily. Yet olive oil has the most healthy nutrition buy only extra virgin olive oil for best health benefits.
Eat less saturated fat.
Eating fat isn’t the nutritional no-no it was in the 1990s. However, eating too much saturated fat can still have deleterious health consequences. According to DiabetesSelfManagement.com, “Eating saturated fat leads to the accumulation of more visceral fat and less muscle mass than eating polyunsaturated fat, according to new research published in the journal Diabetes.”
Eat more calcium.
If you’re already on a diet, eating more calcium could help more of the weight you lose come from fat. In a review of 41 studies, published in the British Journal of Nutrition, scientists found that increasing daily calcium intake resulted in a greater reduction in body fat compared to diets without calcium.
Get more of the bone-strengthening nutrient in your diet with one of these surprising sources of calcium! > From fortified orange juice to figs, there are plenty of sweet and tasty options.
Almonds to target belly fat.
One of those calcium-rich foods: Almonds. Swapping those little brown nuts in place of a higher-carb snack has also been found to help people lose belly fat. In one study of 48 people with elevated “bad” cholesterol, published in the Journal of the American Heart Association, those who were given a daily almond snack lost fat in their legs and bellies, even if they didn’t lose weight.
All these food ideas are on the Daniel-Fast Diet. This is the time of year to start to incorporate some yummy healthy foods that can keep us healthy longer! Bon Appetit!