www.cdc.gov:centre for disease control and prevention

Coronavirus : How to Protect Yourself?

Know How it Spreads

Illustration: woman sneezing on man
  • There is currently no vaccine to prevent coronavirus disease 2019 (COVID-19).
  • The best way to prevent illness is to avoid being exposed to this virus.
  • The virus is thought to spread mainly from person-to-person.
    • Between people who are in close contact with one another (within about 6 feet).
    • Through respiratory droplets produced when an infected person coughs or sneezes.
  • These droplets can land in the mouths or noses of people who are nearby or possibly be inhaled into the lungs.

Take steps to protect yourself

Illustration: washing hands with soap and water

Clean your hands often

  • Wash your hands often with soap and water for at least 20 seconds especially after you have been in a public place, or after blowing your nose, coughing, or sneezing.
  • If soap and water are not readily available, use a hand sanitizer that contains at least 60% alcohol. Cover all surfaces of your hands and rub them together until they feel dry.
  • Avoid touching your eyes, nose, and mouth with unwashed hands.
Illustration: Woman quarantined to her home

Avoid close contact

Take steps to protect others

man in bed

Stay home if you’re sick

woman covering their mouth when coughing

Cover coughs and sneezes

  • Cover your mouth and nose with a tissue when you cough or sneeze or use the inside of your elbow.
  • Throw used tissues in the trash.
  • Immediately wash your hands with soap and water for at least 20 seconds. If soap and water are not readily available, clean your hands with a hand sanitizer that contains at least 60% alcohol.
man wearing a mask

Wear a facemask if you are sick

  • If you are sick: You should wear a facemask when you are around other people (e.g., sharing a room or vehicle) and before you enter a healthcare provider’s office. If you are not able to wear a facemask (for example, because it causes trouble breathing), then you should do your best to cover your coughs and sneezes, and people who are caring for you should wear a facemask if they enter your room. Learn what to do if you are sick.
  • If you are NOT sick: You do not need to wear a facemask unless you are caring for someone who is sick (and they are not able to wear a facemask). Facemasks may be in short supply and they should be saved for caregivers.
cleaning a counter

Clean and disinfect

  • Clean AND disinfect frequently touched surfaces daily. This includes tables, doorknobs, light switches, countertops, handles, desks, phones, keyboards, toilets, faucets, and sinks.
  • If surfaces are dirty, clean them: Use detergent or soap and water prior to disinfection.
To disinfect:
Most common EPA-registered household disinfectants will work. Use disinfectants appropriate for the surface.
Options include:
  • Diluting your household bleach.
    To make a bleach solution, mix:
    • 5 tablespoons (1/3rd cup) bleach per gallon of water
      OR
    • 4 teaspoons bleach per quart of water
    Follow manufacturer’s instructions for application and proper ventilation. Check to ensure the product is not past its expiration date. Never mix household bleach with ammonia or any other cleanser. Unexpired household bleach will be effective against coronaviruses when properly diluted.
  • Alcohol solutions.Ensure solution has at least 70% alcohol.
  • Other common EPA-registered household disinfectants.
    Products with EPA-approved emerging viral pathogens pdf icon[7 pages]external icon claims are expected to be effective against COVID-19 based on data for harder to kill viruses. Follow the manufacturer’s instructions for all cleaning and disinfection products (e.g., concentration, application method and contact time, etc.).

How To Manage Your Sleep Problems

Insomnia is a sleep disorder in which one has difficulty falling asleep, staying asleep, or getting quality sleep. According to a recent study by the University of Pennsylvania School of Medicine, one in four Americans develop insomnia each year, but fortunately, about 75% of these individuals recover without developing persistent insomnia while the other 25% progress to acute insomnia.
People over the age of 60 tend to experience sleep disturbances more often than younger people. Females are also twice as likely to have sleep problems compared to males. There are a multitude of possible causes for insomnia, including:
  • emotional stress,
  • mental health disorders, such as depression or anxiety,
  • chronic pain,
  • allergies,
  • asthma,
  • heart failure,
  • hyperthyroidism,
  • heartburn,
  • menopause,
  • restless leg syndrome,
  • circadian rhythm disruptions, such as jet lag or working night shifts,
  • sleep apnea,
  • certain medications,
  • caffeine,
  • heavy smoking, and
  • excessive alcohol intake.
Insomnia is agonizing, exhausting, and frustrating. Some people turn to sleeping pills, either over-the-counter or prescription, which may help improve sleep while you are taking them. But insomnia usually returns once they are stopped because medications do not treat the underlying causes of insomnia.
Melatonin is a natural sleep hormone that is sold as a supplement. It is helpful for occasional sleep problems and jet lag. Individuals who report that melatonin does not work often make the mistake of taking too high a dose of several grams. Very often, as little as 300 mcg is already sufficient. Always start with the lowest dose before increasing the dosage. It is also beneficial to get the "timed release" melatonin as it will help you stay asleep longer. However, melatonin also does not address the underlying causes of insomnia.
A more successful approach to insomnia is to improve sleep hygiene and make lifestyle changes in conjunction with cognitive behavioral therapy. Dozens of studies have proved that this strategy is extremely helpful in treating insomnia. In the following, we will examine these techniques in more detail.
Sleep Hygiene And Lifestyle Changes
Sleep-Promoting Habits
The goal is to help you fall asleep more easily, wake up less often and for shorter periods of time, and fall back to sleep more easily.
  1. Regular rising time. Set an alarm clock and get out of bed around the same time every day, no matter how little or poorly you have slept. Do not try to sleep in on weekends because by doing so, you will disrupt your body's circadian rhythm.
  2. Reducing time in bed. Do not go to bed early because you did not sleep well the prior night. This will actually exacerbate insomnia. Determine your earliest allowable bedtime by starting from your desired wake-up time and subtracting the amount of time you want to stay in bed. The time in bed is your average sleep time plus 1 hour and can range from a minimum of 6 hours to a maximum of 9 hours. If you sleep on average 5 hours or less at night, your time in bed should be 6 hours. If you sleep 8 hours, your time in bed should be 9 hours. In other words, your time in bed should closely match the amount of sleep you are averaging per night. The purpose is to avoid the bed becoming a cue for wakefulness more than a cue for sleep. For insomniacs who are already exhausted, the hardest part is to stay awake until the allowable bedtime. Try to engage in a light activity and refrain from going to bed. As you start to sleep better and more hours, you can move the allowable bedtime earlier.
  3. Wind down gradually in the hour before bedtime by engaging in relaxing activities. Avoid stimulating activities such as phone calls, arguments, emotional discussions, work-related activities, surfing the internet, bill-paying, or unpleasant TV programs.
  4. If you need to nap after a poor night of sleep, limit your nap to 45 minutes and do not take it later than 4 pm.




Stimulus-Control Methods
The purpose is to help insomniacs unlearn the connection between the bed and insomnia.
  1. Use the bed only for sleep and sex. No watching TV, working, studying, playing video games, or talking on the phone. If reading a book or watching TV helps you fall asleep, set a timer to turn off the light or TV after 30 minutes.
  2. If you cannot fall sleep within 30 minutes or if you awaken during the night and cannot fall back to sleep within that time, get up, go to another room, or sit in bed and engage in a quiet and relaxing activity such as reading a book or watching TV until you feel drowsy. Do not lie in bed tossing and turning.
Lifestyle Factors
  1. Engage in some form of physical activity every day. Apart from going to the gym, you can also include activities like washing the car, mowing the lawn with a non-riding mower, raking leaves, climbing stairs, bicycling, walking uphill, etc. These activities can be broken up into several shorter sessions but they should add up to at least 30 minutes each day. However, it is best not to exercise up to 3 hours before bedtime.
  2. Get some sunlight exposure during the day. If you work indoors, go outside on your coffee break or lunch hour. This will help regulate the body's melatonin (sleep hormone) production and improve sleep. It will enhance your mood and energy as well.
  3. Drinking 1-2 cups of coffee early in the morning probably will not affect nighttime sleep. However, if you do not sleep well, you should avoid caffeine after noontime.
  4. If you smoke and cannot quit, try to eliminate smoking near bedtime or at night. Nicotine is a stimulant and it will make it harder to fall asleep and stay asleep.
  5. If you drink alcohol, limit yourself to one drink at least 2 hours before bedtime. Nightcaps are not a cure for insomnia. Alcohol makes it easier to fall asleep but it can make sleep lighter and more fragmented. It also suppresses deep sleep and exacerbates snoring and sleep apnea.
Food & Sleep Connection
  1. Foods that are high in complex carbohydrates (eg. peas, beans, oats, quinoa, brown rice) have a mild sleep-enhancing effect because they increase serotonin, a brain neurotransmitter that promotes sleep.
  2. Foods that are high in protein inhibit sleep by blocking serotonin.
  3. To fall asleep more easily and have less nighttime awakenings, try eating a light carbohydrate snack before bedtime.
  4. Avoid foods that are high in sugar as they can cause a burst of energy.
  5. Avoid foods that are likely to cause heartburn or any digestive discomfort.
  6. Avoid eating late dinners.
  7. Reduce fluid intake after 8 pm.
  8. Studies found that deficiencies in B vitamins can impair sleep. Consider taking a B complex supplement if you think that your diet may be lacking in nutrients.
Establishing The Optimal Sleep Environment
  1. Room temperature can have a significant impact on sleep. Insomnia is associated with a failure of body temperature to fall at bedtime. So sleeping in a warm room will make it even harder for the body temperature to drop. The optimal temperature for sleep is between 60 to 67 degrees Fahrenheit (or 16 to 19 degrees Celsius).
  2. Keep the bedroom completely dark and quiet. In general, insomniacs tend to be more sensitive to noise. Older people whose sleep is lighter as a consequence of aging are also more prone to noise-induced sleep disturbance.
  3. Some individuals are more sensitive to electromagnetic fields (EMFs) than others. If so, removing electronic devices from the bedroom can reduce the stimulation caused by EMFs.
  4. Make sure your bed is comfortable and provide adequate support. Beds that sag can disturb sleep by causing neck and back discomfort, while mattresses that are too hard can cause discomfort for people with arthritis.
Cognitive Behavioral Therapy For Insomnia (CBT-I)
CBT-I aims to treat chronic sleep problem by changing the thoughts and behaviors that cause or worsen sleep problems with habits that promote sound sleep.
Relaxation Training
Stressful life events are the most common precipitators of chronic insomnia. Most insomniacs and even some good sleepers have a harder time sleeping on stressful days. Studies have documented that increased daytime stress is correlated with reduced deep sleep, which results in lighter, more restless sleep.
Fortunately, we all have an inborn tool within us that can overcome these stress responses. It is called the relaxation response (RR), which simply put, is using the mind to control the body.
How To Induce The RR
  1. Lie down or sit comfortably. Relax all the muscles throughout the body by starting from the head spreading to the toes or vice versa.
  2. Engage in slow, deep abdominal breathing.
  3. Direct your attention from everyday thoughts to a neutral word such as calm, peace, relax, heavy or whatever you choose. Repeat the word silently. Or you can visualize an enjoyable, relaxing scene such as a beach, a mountain, a meadow, or floating on a cloud.
  4. If your mind wanders or negative thoughts come in, literally say "no thoughts" a few times. Then go back to your word or scene and continue with the deep breathing.
  5. Practice the RR everyday, either in the morning or afternoon. Allot 10-20 minutes for the RR. If you fall asleep, it is fine. However, do not practice the RR 1-2 hours before bedtime as it may affect your sleep.
  6. When you get better at doing the RR during the day, you can try using it at night to fall asleep or after a nighttime wake-up. If you do not fall asleep within 30 minutes. Get up or sit up in bed and engage in a light activity. Do not lie in bed tossing and turning.
  7. Be realistic and be patient. For some insomniacs, it takes up to a few weeks before their sleep improves.
Why The RR Improves Sleep
  1. When practiced during the day, it counters daily stress responses, reducing the likelihood that stress hormones will be elevated at night.
  2. When practiced at bedtime or after an awakening, it helps turn off the internal dialogue, quiet the mind, and relax the body.
  3. RR produces a brain-wave pattern similar to Stage 1 sleep, which is the transition state between waking and sleeping. When insomniacs practice the RR at night, it is easier to enter Stage 1 sleep and ultimately Stage 2, deep sleep, and dream sleep.
How To Overcome Negative Self-Talk
Last but not least, negative thoughts during the day or at bedtime play a powerful role in stimulating wakefulness and causing insomnia. Certain negative thoughts and emotions are normal responses to stressful situations, such as grieving after a death. However, some negative emotions such as worry, anxiety, frustration, and anger are unnecessary, excessive, and unhealthy. They trigger stress responses that adversely affect sleep. Therefore, it is beneficial to eliminate or restructure these negative thoughts that cause more stress.
  1. Become more aware of negative self-talk. Catch yourself doing it or better, write them down and review them at the end of the day.
  2. Realize that most of these thoughts are either not true or overly negative and pessimistic.
  3. Reflect on past experiences and ask yourself: "Has anything like this happened to me in the past and if so, how did it turn out?" Most likely, we tend to worry too much and things seldom turn out as badly as we imagined.
  4. Reframe your negative thoughts and focus on positive beliefs.
  5. Do not generalize a problem to your whole life. View setbacks as temporary.
  6. Avoid blaming yourself for things beyond your control.
  7. Refrain from dismissing positive events as temporary or due to luck or external causes.
  8. Practice gratitude everyday.
  9. Seek out optimists and avoid pessimists. Both optimism and pessimism are contagious.
Hopefully, by incorporating healthy sleep hygiene and making lifestyle changes as well as cognitive behavioral therapy, we can all say goodnight to insomnia!

Begin Your Weight Loss Journey Simply and Easily

For many people who want to lose weight - whether it's 10, 20, or 100 pounds - they do not have the right resources available to find a working program that will keep the weight off. To lose weight, one has to follow this simple formula: calories expended must be greater than calories taken in. Thousands upon thousands of diet programs will promise enticing ways to do the work for you, but sadly, there is no program that will lose weight for you. You have to do it yourself.
Fortunately, there are ways to make your life simpler as you begin your weight loss journey.
Jenny Craig, Weight Watchers, and Atkins are three popular diets. Often, people do see results from these programs when they first start. 

The main reason for that is because when you start a diet, your body is forced to adapt to unfamiliar eating patterns, which puts stress on it. Stress on your body means that it's working harder, which often translates to weight loss.
It's rare that these diets work for an extended period of time, though. In order to see permanent, long-lasting results, you need a diet that you can maintain for the rest of your life. In order to begin your weight loss journey, you need to find a simple, easy-to-follow program.
Simple weight loss programs are not going to include the word "counting". If you have to count anything - carbs, calories, fat intake - it's going to be complicated. 

After all, if you're given the option of a simple diet that won't require any counting, recording, or tracking of what you eat, wouldn't you choose that? The best way to decide when you're going to eat is by knowing when you're hungry and exactly what your body needs.
If the diet plan you choose requires you to cut out any of your favorite foods - especially carbs or fat - you're going to be very unhappy. 

When you want to begin your weight loss journey, you need to find a program that allows you to keep eating your favorite foods, but still lets you see results quickly.
Don't forget to take all things in moderation. As with any part of life, your diet should be balanced, and you should try to incorporate good exercise habits into your life. Getting enough sleep is also important. Remember the key: balance.

keto diet for beginners keto diet for beginners meal plan keto diet for beginners food lists keto diet recipes dinners keto diet recipes breakfast keto diet recipes easy low carb easy keto recipes ketogenic diet low carb ketogenic diet recipes keto meals ketogenic diet recipes keto meals videos ketogenic diet recipes dessertsWhat Can You Eat On A Ketogenic Diet? Learn The Secrets To Burn Fat

What Can You Eat On A Ketogenic Diet?

A ketogenic diet is basically a diet which converts your body from burning sugar to burning fat. Around 99% of the wold's population have a diet which cause their body to burn sugar. As a result, carbohydrates are their primary fuel source used after digesting carbs. This process makes people gain weight, however a diet of fat and ketones will cause weight loss. As you ask what can you eat on a ketogenic diet, first of all eat up to 30 to 50 grams of carbs per day. Next, let us discover more about what you can have on your plate and how the ketogenic diet affects your health.

The Importance Of Sugar Precaution On The Ketogenic Diet

Keto shifts your body from a sugar burner to a fat burner by eliminating the dietary sugar derived from carbohydrates. The first obvious reduction you should make from your current diet is sugar and sugary foods. Although sugar is a definite target for deletion, the ketogenic diet focuses upon the limitation of carbohydrates. We need to watch out for sugar in a number of different types of foods and nutrients. Even a white potato which is carb-heavy may not taste sweet to your tongue like sugar. But once it hits your bloodstream after digestion, those carbs add the simple sugar known as glucose to your body. The truth is, our body can only store so much glucose before it dumps it elsewhere in our system. Excess glucose becomes what is known as the fat which accumulates in our stomach region, love handles, etc.

Protein And It's Place In Keto

One source of carbohydrates which some people overlook in their diet is protein. Overconsumption of protein according to the tolerance level of your body will result in weight gain. Because our body converts excess protein into sugar, we must moderate the amount of protein we eat. Moderation of our protein intake is part of how to eat ketogenic and lose weight. First of all, identify your own tolerance of daily protein and use as a guide to maintain an optimal intake of the nutrient. Second, choose your protein from foods such as organic cage-free eggs and grass-fed meats. Finally, create meals in variety that are delicious and maintain your interest in the diet. For instance, a 5 ounce steak and a few eggs can provide an ideal amount of daily protein for some people.

Caloric Intake On The Ketogenic Diet

Calories are another important consideration for what can you eat on a ketogenic diet. Energy derived from the calories in the food we consume help our body to remain functional. Hence, we must eat enough calories in order to meet our daily nutritional requirements. Counting calories is a burden for many people who are on other diets. But as a ketogenic dieter, you don't have to worry nearly as much about calorie counting. Most people on a low-carb diet remain satisfied by eating a daily amount of 1500-1700 kcals in calories.

Fats, The Good & The Bad

Fat is not bad, in fact many good healthy fats exist in whole foods such as nuts, seeds and olive oil. Healthy fats are an integral part of the ketogenic diet and are available as spreads, snacks and toppings. Misconceptions in regards to eating fat are that a high amount of it is unhealthy and causes weight gain. While both statements are in a sense true, the fat which we consume is not the direct cause of the fat which appears on our body. Rather, the sugar from each nutrient we consume is what eventually becomes the fat on our body.

Balance Your Nutrients Wisely

Digestion causes the sugars we eat to absorb into the bloodstream and the excess amount transfer into our fat cells. High carbohydrate and high protein eating will result in excess body fat, because there is sugar content in these nutrients. So excessive eating of any nutrient is unhealthy and causes weight gain. But a healthy diet consists of a balance of protein, carbohydrates and fats according to the tolerance levels of your body.
Just about everyone can accomplish a ketogenic diet with enough persistence and effort. In addition, we can moderate a number of bodily conditions naturally with keto. Insulin resistance, elevated blood sugar, inflammation, obesity, type-2 diabetes are some health conditions that keto can help to stabilize. Each of these unhealthy conditions will reduce and normalize for the victim who follows a healthy ketogenic diet. Low-carb, high-fat and moderate protein whole foods provide the life-changing health benefits of this diet.

keto diet for beginners keto diet for beginners meal plan keto diet for beginners food lists keto diet recipes dinners keto diet recipes breakfast keto diet recipes easy low carb easy keto recipes ketogenic diet low carb ketogenic diet recipes keto meals ketogenic diet recipes keto meals videos ketogenic diet recipes dessertsThe Keto Diet and Weight Loss

If you have had a desire to shed some extra pounds, then perhaps you could have come across ketogenic diet, which is popularly known as Keto diet. It is a popular weight loss plan that promises significant weight loss in a short time.
But far from what most people believe it to be, the diet is not a magical tool for weight loss. Just like any other diet, it takes time, requires a lot of adjustment and tracking to see results.

What is the Keto diet?

The keto diet is aimed at putting your body in Ketosis. This diet plan is usually low carb with high intake of healthy fats, vegetables and sufficient proteins. In the this diet, there is also an emphasis on avoiding highly processed foods and sugars.
There are several types of Keto diets: standard ketogenic, cyclical, targeted and the high-protein diets. The difference in them depends on the carb intake. The standard ketogenic diet is low carb, high fat and adequate protein is the most recommended.

Is the Keto Diet Safe?

Most critics of the Keto diet say that it is not safe because of the emphasis on consuming high fat content. This is guided by the misconception that fats are bad for you. On the contrary, healthy fats are actually very good for you.
With this diet, you get lots of fats from healthy sources like avocado, nuts, fish, butter, eggs, coconut oil, palm oil, seeds like chia and red meat.

How Does the Keto Diet Aid in Weight Loss?

So how does the keto diet really work and help your body lose excess pounds? When on a high carb diet, your body uses glucose from carbohydrates and sugars to fuel body activities. When on a ketogenic diet, you supply the body with minimal amounts of carbs and sugars.
With reduced sugar and carbs supply, the glucose levels in the body are depleted causing the body to look for alternative energy sources. The body therefore turns to stored fats for energy which is why the Keto diet leads to weight loss.
This condition where your body burns fats for energy other than carbs is called ketosis. When your body goes into ketosis, it produced ketones as the fuel source rather than depending on glucose. Ketones and glucose are the only two power sources that fuel the brain.

Benefits of Ketosis and the Keto diet

Besides just aiding in weight loss, putting the body in ketosis comes with other health benefits too. Here are some of them:
  • Enhanced mental clarity
  • Improved physical energy
  • Steady blood sugar levels which makes it a good remedy for epilepsy and diabetes
  • Improved and enhanced skin tones
  • Lower cholesterol levels
  • Hormone regulation especially in women





20 Best Foods That Burn Belly Fat Fast

1. Fruits

PinitFruits are rich in vitamins and minerals. Hence, make them an essential part of your daily diet to burn belly fat. However, make sure not to overdo it with fruits. Even though they contain lots of vitamins and minerals, they still contains sugar.
Citrus fruits like orange, lemon, kiwi, tangerine, and fresh limes are excellent fat burners that can boost your metabolism.
Other fat-burning fruits include apples, watermelons, grapes, and strawberries.

2. Pulses

Pulses (or dal ) are protein-rich and low in calories and fat. The lean protein present in the dal helps build lean muscle mass, speeds up metabolism, and improves overall body functions. Simple boiled dal is healthier than fried or spiced up dal.

3. Fish

PinitFish are a great source of protein and omega-3 fatty acids. Proteins help build muscle, and omega-3 fatty acids reduce inflammation in the body and increase metabolic rate. Also, the lower the inflammation, the lower the chances of gaining weight that is triggered by stress and inflammation.

4. Almonds

Almonds keep your stomach full for a long time, due to the healthy fat and protein content. They are a good source of nutrients to burn fat for vegetarians. They are also rich in omega-3s that increase energy and metabolism.

5. Beans And Legumes

PinitBeans and legumes are good sources of protein, fiber, vitamins, and minerals. Consuming them regularly can help suppress hunger pangs, thereby preventing overeating. Plus, they are a great source of protein for vegans and vegetarians. Try and mix three different legumes to provide your body with different micronutrients.

6. Spinach And Other Green Vegetables

Vegetables like spinach, kale, collard greens, radish greens, carrot, broccoli, and turnip are rich in vitamins, minerals, water, and dietary fiber. These fiber-filled veggies can help reduce belly fat by preventing you from overeating, boosting your metabolism, aiding good digestion, and cleansing the colon.

7. Dairy Products

PinitFull-fat dairy products are recommended as these are loaded with nutrients and will keep you satiated for a long duration, thereby leading to weight loss . Slim or skimmed milk is devoid of the nutrients and does not keep your hunger pangs at bay as well as full-fat dairy products.

8. Oatmeal

Oats are rich in fiber and aid digestion. They contain insoluble fiber and carbohydrates that curb your hunger, give you energy for your workout, and can reduce fat content in your body. Try having oatmeal in the morning with some nut butter or nuts for added protein. When buying oatmeal, make sure that you choose one that is flavorless as the flavored oats contain sugar and chemicals.

9. Peanut Butter

PinitPeanut butter is a great option to sweeten your breakfast or smoothies. The nut butter is loaded with protein and healthy fats that reduce the chances of weight gain. But be careful with the amount you consume – aim for no more than one tablespoon per serving.

10. Extra Virgin Olive Oil

Cooking with extra vrigin olive oil is good for weight loss and your health, in general, because it helps lower bad or LDL cholesterol and increases the levels of good or HDL cholesterol. It is a weight loss-friendly and heart health-friendly oil that you can use to cook or season your food.

11. Whole Grains

PinitWhole grains, such as millet, quinoa, and brown rice, are good sources of protein, vitamins, minerals, and dietary fiber. Consuming these will keep your hunger pangs at bay, aid digestion, and help cleanse the colon. This, in turn, will help you shed the belly fat easily.

12. Protein Powder

Protein powders are a great option if you cannot load up on whole foods that are rich sources of protein. You can use whey protein, a vegan protein powder or homemade protein powders to help improve muscle mass and increase your metabolism.

13. Chia Seeds

PinitChia seeds can be very helpful for weight loss. It has become a trend now to include chia seeds in smoothies, salads, and breakfast bowls. They are a great source of protein and healthy fats, and two tablespoons of chia seeds contain 10 grams of dietary fiber. Thus, consuming chia seeds can help prevent you from overeating, improve digestion and metabolism, and support your gut health, which can lead to steady weight loss.

14. Mushrooms

According to Kayleen St.John, R.D., Executive Director of Nutrition and Strategic Development of Euphebe, low levels of vitamin D are connected to abdominal obesity. Mushrooms are good sources of vitamin D. They are low in calories and high in water content. You can easily prepare mushroom soup or add them to salads and sandwiches to make a delicious lunch or dinner without worrying about calories.

15. Raspberries

PinitRaspberries are loaded with dietary fiber and polyphenols like anthocyanins and ellagitannins . The dietary fiber helps add bulk to the stool, improves bowel movement, and keeps you satiated for a long duration . The antioxidants help scavenge the harmful free oxygen radicals, thereby reducing inflammation and inflammation-induced obesity  . Consume raspberries in breakfast bowls or in smoothies.

16. Coconut Oil

Coconut oil has a good impact on blood lipid levels and may even help reduce tummy fat. Loaded with healthy fats, coconut oil reduces bad blood cholesterol levels, improves digestion, and boosts overall immunity while helping keep you full. Use edible grade coconut oil for cooking. You can also have bullet coffee as your morning drink to keep you charged for the entire day.

17. Soup

PinitAccording to Julieanna Hever, author of The Vegiterranean Diet, having soup before meals helps reduce the number of calories you consume. This, in turn, helps prevent fat accumulation in the belly region. You want to consume vegetable, chicken, or mushroom clear soup. Ideally, make soups at home to reap the maximum benefits.

18. Eggs

A study published in the International Journal of Obesity compared weight loss after an egg breakfast to that after a bagel breakfast containing similar calories. The results were amazing. The participants who consumed two eggs for breakfast lost 65% more weight, and their waist circumference was reduced by a whopping 34% . And that’s because eggs are a great source of protein and both water and fat-soluble vitamins that help keep the hunger pangs at bay and build lean muscle.

19. Spicy Chili Peppers

PinitChili peppers like cayenne, green chili, and red chili are loaded with vitamin C and capsaicin that help increase the metabolic rate and burn the fat away. Consuming these chili peppers can help you lose weight and also manage the flab in your belly region. Add cayenne pepper or red chili flakes to your salads, and green chilis to fritters or omelet. They not only enhance the taste but can also make you slim.

20. Broccoli

Broccoli is one of the best belly fat burning foods. From reducing obesity to reducing the risk of cancer, it offers a wide range of benefits. In fact, experts believe that consuming broccoli wards off the chances of falling prey to type 2 diabetes. The phytonutrients present in broccoli help flush out the toxins, reduce inflammation, boost metabolic rate, and improve your body’s immunity. Consume blanched or grilled broccoli with salads and soups to help get a toned and flat belly in no time. 
These are the 20 belly fat burning foods you must include in your diet. Now, let me tell you a few other things to do to get a flat tummy. Scroll down.
Belly fat is stubborn and will not go away in a day. Here, persistence is the key to success. Keep building new and healthy habits, and you will see results for sure. Also, keep your goals realistic. Not eating enough and exercising too vigorously may make you weak and lead to weight gain. So, plan your activity levels and diet so that you lose belly fat without losing muscle mass. Take care!
share-on-pinterest