'Melt' belly fat

Fatty deposits on the stomach are associated with heart disease, stroke and other health problems, and in order to put an end to those deposits one should improve their eating habits and avoid certain food groups.

Food that one should throw off the menu:

1. Refined grains
Unlike whole grains, refined are modified from its natural shape and dramatically increase the chances of weight gain. Common examples of refined grains are white rice, white bread and white pasta. During refining, grains lose much of their nutristic values. This improves their appearance, brightens the color and their flavor changes. Researchers from the Harvard Medical School came to the conclusion that the participants who ate refined cereals were significantly more likely to receive undesired weight, while those who ate the mostly whole grains had the slighter chance that they will get fat on the belly. Many products are labeled 'enriched' because their added nutrients such as iron, riboflavin or vitamin B2 and niacin, or vitamin B3. However, the nutrients that are added are only a fraction of what has been lifted, and natural grains are usually more nutritious than 'enriched' ones.

2. Whole milk

Most people avoid whole milk because of the relatively high percentage of fat, but that two percent fat if consumed regularly also has a high percentage of calories and fat that affect the appearance of the abdomen. If you want to avoid the fat on the belly, the best choices are low fat milk, or the 1% fat one. It contains calcium and other valuable nutrients, but has less calories and therefore less fat.

3. Sparkling (Carbonated) drinks
No matter whether it is a classic or diet versions, if you like to drink sodas fat on the abdomen is an essential result. Carbonated drinks contain huge amounts of empty calories in the form of sugar that increases the weight and raises blood sugar levels. In addition, studies have shown that artificial sweeteners reduce the body's ability to recognize satiety, which leads to overeating and overeating. Water is the healthiest alternative, but if you lack taste, put into it a little lemon.

4. Muffins for breakfast
One muffin contains about 500 calories and more than half of the recommended daily allowance of sugar. The same goes for donuts, pastries, cakes and other sweet foods that you eat for breakfast. They look small and they are easily eaten, but you should think of them as 'concentrated sugar pills' which as much as possible you should avoid. Instead, a healthy version of the cereals with oats, dried fruit and non-fat milk is recommended.

5. Goat cheese

Cheese is a good source of calcium, but is also a source of high levels of saturated fat. Even small amounts of cheese can contain half the recommended daily intake of fat. Maybe you think that you eat it in moderation, but even a small portion of cheese can contain about half the recommended daily intake of fat. The next time you want to add cheese to a sandwich, take a small piece and choose the one that contains less fat.

6. All foods that contain trans fatty acids

Even a small amount of trans fatty acids can affect your health, but also increase the belly fat. Foods that commonly contain trans-fatty acids are bakery products, microwave popcorn and fried food. As with dairy products, before buying always look at the composition of the product you are buying and make alternative choices if you see that contains trans fats or partially hydrogenated oils, which are used to increase the shelf life of foods. Even less than one gram of trans fat can have negative effects on your health. Numerous studies have confirmed that their consumption significantly affects the collection of fat around the abdominal area which increases the risk of heart disease. The association between trans fat and heart disease has been confirmed in a study published in March in the publication "Annals of Internal Medicine".

7. Processed meat

Salami, hot dogs, sausages and other meat products are attractive, but they are best avoided if you want to have a flat stomach. Meat products are rich in calories and saturated fat, and are one of the most common causes of weight gain, and are associated with heart disease and stroke. A recent study published in the New England Journal of Medicine showed that those "meals" are in the twelve most common causes of overweight. Many processed meats contain high levels of nitrites and other additives in order to extend shelf life or change the look of it. If you reduce your intake of meat products, you'll probably notice weight loss and a long-term health improve. Instead, they prefer to choose fresh and lighter meats like chicken and turkey breasts.

8. Fast Food

Popular burgers, pizza, sandwiches and fries from a fast food chain are easily accessible, but these foods do not make you a favor when it comes to your waistline. Fat is a health risk when consumed in excessive amounts. Fast food often occurs on fatty oil, which increases the probability of fat on the abdomen and the development of a series of cardiovascular problems. Most fast food is prepared using high levels of salt and sugar. One meal at a fast food restaurant can contain more than the recommended daily levels of both these ingredients. Even if you have not eaten all day salt nor sugar, you gain weight from one meal because these foods contain a lot of calories.

9. Chips

Potato chips comes in dozens of different tastes and is one of the most popular forms of food. However, your belly will not be grateful that you eat them. It is highly caloric and usually made with hydrogenated oil, the source of trans fatty acids. Food prepared on hydrogenated oil can lead to various health problems such as high blood cholesterol levels. Besides being high caloric and containing oil, chips also contain salt. Like many snacks, chips represent a greater threat because it contains several harmful ingredients that may cause more than one health problem. Such foods encourage weight gain and increase the likelihood of developing heart disease. A healthy alternative are baked potatoes.

10. Any food with refined sugar

Foods rich in refined sugar has little nutritional value and is full of calories which increase the level of glucose in the blood, which causes weight gain and increases the risk of diabetes. Refined sugars are one of the most popular sources of simple carbohydrates, which stimulate the body to accumulate fat in the abdominal area. Common foods that contain large amounts of refined sugar as chocolate, sugar, pasta sauce and sugary cereals. Donuts, cookies and cakes can also increase your intake of sugar above the recommended limits. Some of the biggest culprits are beverages such as energy drinks and fruit juices. They contain vitamins or other "healthy" ingredients that contain enough sugar to substantially increase the weight on regular consumption. Water may not be trendy, but it is much healthier option.

11. Alcohol

All types of alcohol will leave consequences on the appearance of your stomach. Alcohol will slow down the body to burn fat and sugars, preventing lipid oxidation. It also contains empty calories. Since they can not burned fast enough, your metabolism stores them in the waist, buttocks and other problem areas of your body.

12. Salt

Although salt itself will not cause fear of gaining weight in the belly area, consuming excessive amounts of food and drink containing high amount of sodium can create the impression that you have a fat belly. The problem is that salt retains water in the body, but most of it will be visible in the abdominal area of ??the body so that you are swollen and flabby. Excessive salt consumption is also associated with high blood pressure and heart disease and is controlling salt intake in this case one of the best nutritional decisions that you make.

Source: womenshealthmag.com