Overview
-Belly Fat is very harmful
for our body. It is not easy as it seems to be. It leads to some of the major
problems or diseases which will stick to us for our entire life.
-It looks very ugly to
wear tight party dresses and also embarrassing to get noticed due to excess
tummy. Nowadays fit people make joke of fat people. In my opinion you need not
to be the part of that joke.
-It is not easy to lose
belly fat by just doing exercises. You must need to take proper diet, which
contains all the essential nutrients needed by our body.
-In this article we are
going to tell you some of the easiest ways to lose belly fat or overall body
fat by some natural methods. In this quarantine let’s start our journey of
becoming fat to fit. Your friends will be surprised by your quarantine
transformation.
-We are going to mention
here 20 ideas which you must follow or apply to your routine to get slim
stomach. So let’s start.
1) Avoid food rich in trans fat
4) Reduce your stress levels
-When you take stress then your body releases stress hormone, which is also called as cortisol. It is produced by your adrenal glands due to stress.
-This hormone is responsible for increase in appetite and this results in the storage of fat in the abdominal area.
-Humans having large waist tend to produce high level of cortisol towards stress this results further addition of fat in body.
-Then what should be the solution for this? Obviously, releasing stress, taking long pleasure walks, spending more time with family and friends, all this will automatically result in your decreased stress level and eventually decreases production of cortisol in our body.
-Other activities to reduce your stress include:
1) Avoid food rich in trans fat
-Trans fat or trans fatty acid is an unhealthy substance and it is made through the process between unsaturated fat (ex. soybean oil) and hydrogen gas.The process is called as hydrogenation.This reaction or process increases the shelf life and flavor of the oil in them.
-It is considered as the worst type of fat you can consume.This is the fat which causes heart diseases and is the leading killer of adults.
-This results in the increase of bad cholesterol and eventually leads to decrease in the level of good cholesterol in our body.
-Nowadays, people consume all the junk food and fast food which is rich in trans fat and increase the level of bad cholesterol. Also increase the body fat percentage.
-Usually crackers, cookies, cakes, snack foods, frozen pizza, fast food, coffee creamer, refrigerated dough products etc. are said to be rich in trans fat.
2) Eat plenty of soluble fiber
-Soluble fiber absorbs water and forms a gel and this gel helps to slow down the food as it passes through your digestive system.
-This type of fiber simply helps to loose weight.Because undigested food in our body leads to water retention and this results in swelling of cells known as endema. Soluble fiber helps to remove this food from body easily.
-It helps to decrease the number of calories absorbed and in turn helps you feel full ,in this way reducing your food intake.
-It helps to fight belly or stomach fat.Both soluble and insoluble fiber are important for health, digestion and preventing diseases.
-Good sources of soluble fiber are: oat bran, barley, nuts, seeds, beans, lentils, peas, fruits including avocados, apples, blackberries and flax seeds etc.
-Alcohol causes laziness, weight gain leading belly fat and also water retention in body.
-Drunk man eats lot more then usual. This crosses the limit of daily calorie intake.This disturbs the body metabolism and also causes indigestion and weight gain.
-Alcohol is the main cause of central obesity. This means the increased fat level in the waist area.But reducing alcohol consumption can help to reduce fat percentage in waist area.
-It helps to decrease the number of calories absorbed and in turn helps you feel full ,in this way reducing your food intake.
-It helps to fight belly or stomach fat.Both soluble and insoluble fiber are important for health, digestion and preventing diseases.
-Good sources of soluble fiber are: oat bran, barley, nuts, seeds, beans, lentils, peas, fruits including avocados, apples, blackberries and flax seeds etc.
3)Reduce consumption of alcohol
-Everything has its own value. Alcohol is also beneficial in some ways to our body. But everything over limit is hazardous to your body. Over consumption of alcohol also results in serious health problems.-Alcohol causes laziness, weight gain leading belly fat and also water retention in body.
-Alcohol is the main cause of central obesity. This means the increased fat level in the waist area.But reducing alcohol consumption can help to reduce fat percentage in waist area.
4) Reduce your stress levels
-When you take stress then your body releases stress hormone, which is also called as cortisol. It is produced by your adrenal glands due to stress.
-This hormone is responsible for increase in appetite and this results in the storage of fat in the abdominal area.
-Humans having large waist tend to produce high level of cortisol towards stress this results further addition of fat in body.
-Then what should be the solution for this? Obviously, releasing stress, taking long pleasure walks, spending more time with family and friends, all this will automatically result in your decreased stress level and eventually decreases production of cortisol in our body.
-Other activities to reduce your stress include:
- eating a good diet
- sleeping well enough
- try to be relaxed
- acquiring a hobby
- avoid tension
- doing exercise
5) Eat a high protein diet
-As you should have noticed, every person trying to loose weight, tries to consume plenty of protein with diet. Because protein is an important nutrient for weight management.
-Protein promotes fullness due to release of the fullness hormone PYY, this increases appetite and promotes fullness.
-Weight loss while consumption of protein promotes muscle gain. So, you primarily think of loosing weight but it is not the case. Muscle replaces fat from body.So the weight remains same as it is for first few months of your taking protein.
-It is also responsible for increase in the body metabolism, which is responsible for
-Following high protein foods are ideal if you are trying to lower the fat percentage around your waist:
-As you should have noticed, every person trying to loose weight, tries to consume plenty of protein with diet. Because protein is an important nutrient for weight management.
-Protein promotes fullness due to release of the fullness hormone PYY, this increases appetite and promotes fullness.
-Weight loss while consumption of protein promotes muscle gain. So, you primarily think of loosing weight but it is not the case. Muscle replaces fat from body.So the weight remains same as it is for first few months of your taking protein.
-It is also responsible for increase in the body metabolism, which is responsible for
-Following high protein foods are ideal if you are trying to lower the fat percentage around your waist:
- eggs
- meat
- fish
- most of the sea food
- dairy products
- whey protein
- cereals
- most of the beans
6) Do aerobic exercise or cardio
-Aerobic exercises are considered as the main exercises to burn calories. If you are fat and join gym, your trainer will force you to do cardio as a prime exercise.
-It helps to burn fat in waist and thigh area.It also helps to get rid of man boobs.
-It helps to burn fat in waist and thigh area.It also helps to get rid of man boobs.
-The main reason behind the effective way of burning fat by doing cardio is its way of boosting body metabolism, which intern helps to maintain body hormones and helps to reduce body fat percentage.
-But in this case, only exercise doesn't matter. Duration and intensity of exercise is the main reason behind fat loss. High intensity cardio is the main thing.
-It is the main thing which you can do to loose belly fat.
-But in this case, only exercise doesn't matter. Duration and intensity of exercise is the main reason behind fat loss. High intensity cardio is the main thing.
-It is the main thing which you can do to loose belly fat.
7) Avoid lot of sugary foods
-Sugar is the main source of fructose, and in larger quantities it results the chronic diseases.
-The main diseases caused by this are type 2 diabetes, fatty liver disease, obesity and several heart diseases.
-This is the main cause of fat and weight gaining. Sugar targets the stomach area for fat gaining.
-The person who are the victims of obesity are primarily suggested to cut the sugar intake from the diet. The results due to cut sugar intake are easily observable.
-Refined sugar and pure honey are also the main causes of gain in belly fat.
-If you are trying to loose belly fat you must cut down sugar intake from your diet. As soon as you reduce your sugar intake, you will see the results and change in your posture.
-If you want to reduce your sugar intake then you must follow the given chart:
14) Drink green tea
-Drinking enough water a day can also keep your intestine clean.
-The main diseases caused by this are type 2 diabetes, fatty liver disease, obesity and several heart diseases.
-The person who are the victims of obesity are primarily suggested to cut the sugar intake from the diet. The results due to cut sugar intake are easily observable.
-Refined sugar and pure honey are also the main causes of gain in belly fat.
-If you are trying to loose belly fat you must cut down sugar intake from your diet. As soon as you reduce your sugar intake, you will see the results and change in your posture.
-If you want to reduce your sugar intake then you must follow the given chart:
8) Do resistance training or weight lifting
-This is the main source by which you can lower your fat percentage not only from the stomach area but from overall body.
-This is also called as strength training and can be used to build good posture and gain muscle mass.
-Type 2 diabetes, fatty liver disease, obesity, several heart diseases and the belly fat are all can be treated or cured with the help of strength or resistance training.
-By doing cardio and strength training together the fat can be easily lost. This is the fact that, nowadays famous actor and actresses follow this rule ( cardio + weight training )to maintain their physique and body posture.
-But the weight lifting, in the absence of trainer or professional, can be risky. It may result in serious injury. So be intelligent and start training with trainer.
9) Reduce liquid sugar intake or sweetened beverages
-These beverages are loaded with liquid fructose which is the main cause of fat or weight gain. These are the main cause of the disease fatty liver, because these result in fat gain in liver and abdominal area.
-To avoid belly fat gain you must stop consuming these type of beverages.The calories in liquid form are consumed more then solid calories.
-These extra calories gain disturb your daily calorie intake goal and end up storing extra calories as fat ( mainly in abdominal area ).
-To lose belly fat you must avoid beverages such as:
- coke
- sweetened tea
- soda
- alcohol containing high sugar
- milkshakes or smoothies
10) Sleep well
-Here well sleep means well body functioning and good metabolism. These all aspects point towards the efficient energy use in body which is stored in the form fat in cells.This fat can be around any area of body.
-Researches shows that, people who sleep less, gain more fat and weight then those who get enough and proper sleep.
-Your body needs sleep of at least 7-8 hours a day. This will be also helpful to you in many other aspects.Your body will work energetically for whole day and you would not be tired easily.
-So, to sleep at least 7-8 hours a night, you must follow a proper routine.Only this much sleep is not profitable but the sleep must be quality sleep.
11) Track food intake and calories burned while doing exercise
-In order to achieve your goal you must have a proper plan and you need to stick to it.Because this is the key concept of the weight loss routine.If you lose 500 calories by doing exercise and consume 1000 calories more then required per day then you can't see any results, even after doing lot of exercises.
-It is easy to keep a diary and make a proper plan for daily diet and to track how much do you consume a day.Because although you do exercise but you must follow diet in calorie deficit.
-You can buy some instruments, such as fitness band, to measure your calories burned a day. This is very efficient way to achieve your goal easily.
-Other macro nutrients can also be measured with the help of your tools or online food tracker. This is of prime consideration for weight loss nowadays.
-Some apps are also available in app store on your cell phone devices nowadays.
12) Avoid fruit juices
-Fruit juices are rich in vitamins and minerals but they also contain large quantity if sugar in the form of fructose and that's why instead being healthy, fruit juice must be avoided.
-Fructose in excess amount gets stored in the cells in the form of fat. This fat is largely stored in abdominal area increasing visceral fat in there.
-This type of fat is the main cause of lot of diseases and results in fatty lever and increased heart diseases in adults.
-In your diet plan, you must replace fruit juice with water, to achieve your goal. Instead, you can drink lime juice or unsweetened coffee or tea.
-In weight loss plan, you must avoid all the liquid sugar sources. This is the main thing which will help you to reach your goal faster.
13) Eat minimum one fish a week
-Fishes are healthy food source. These are the prime sources of protein and omega-3 fats (Protect body from disease).
-Omega-3 in fishes is also responsible for fat loss in humans. This mainly targets visceral fat or abdominal fat and helps to burn it.
-Consuming a fish per week results in lowered risk towards diseases and it will also help you to reduce belly fat.
-Fishes you should eat are:
- salmon
- sardines
- mackerel
- hilsa
- anchovies
- herring
-Green tea is an ideal beverage over all sugar sweetened beverages.This is the source of caffeine and is rich in antioxidants.These both are known to boost metabolism and help to digest food at an faster rate.
-It is rich in antioxidant EGCG. It is catechin. This catechin helps our body to lose belly fat at an faster rate.
-Green tea is the main source for antioxidants and energy, so these are now very popular among youth and adults.
-It is also a good alternative for both tea and coffee.This is mainly consumed with the involvement of exercise to get results earlier.
15) Drink gallons of water a day
-Drinking water is very beneficial for weight loss. This is also a good alternative towards hunger.because water keeps your belly full.
-This is the best way to keep body well hydrated and hydrated body enhances exercise performance.
-Relaxed body keeps fatigue away. Body can be relaxed by drinking water. Because water release pressure of muscle.
-This burns fat in the cells and replaces it. Well hydrated body is also prevented from many diseases.
-Drinking enough water a day can also keep your intestine clean.
So guys these were some natural ways to burn belly fat effectively. But nothing is possible if you are not ready to maintain your goals. Fat loss is not a fast process. Everything takes time. You must have patience to see or observe results.So it will be difficult for you firstly. But with time, you will notice the changes taking place in your body. So be patient and stick to your diet.Your goal will be achieved easily.
So are you ready for this diet? Tell in comments section....
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Thank you....
thanks sir....I will definitely review sir
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