The most common problem these days among adults as well as teens is their growing belly fat. Not only does it look a nuisance but is a major risk for diabetes, heart disease and other conditions like fatty liver and PCODS in women. Losing fat primarily in the belly portion is usually very difficult. But not unconquerable. Do you really worry about How to Lose Belly Fat Naturally? Let’s get acquainted with some tips and other methods to reduce the excess abdominal fat.
Let’s first concentrate on what we should eat and what not because ultimately what we eat finally goes inside our belly.
Eat breakfast and do not skip meals
When we think about How to Lose Belly Fat Naturally, the first thing comes to our mind is the food timing and habit. Often people skip their meals to lose weight but this results in increasing your weight more and leading to other diseases as well. If you stay without meals for a longer period of time, you will feel hungrier and in the process end up eating more, making your body absorb more. You may have ulcers and low blood pressure too for this skipping of meals. Studies state eating breakfast within an hour of waking up keeps the LDL cholesterol level lower and insulin level steadier.
Limit alcohol consumption
What you drink is equally important as what you eat, for losing belly fat. Alcohol stresses the liver to clear the toxins. It has been proven by research people who drink alcohol daily at higher amounts tend to develop a bigger belly than those who limit themselves or those who don’t touch alcohol.
Eat fewer Carbs
Carbs are needed for energy. The problem arises as people often have more carbs than needed. In this process, the body stock the carbs and that’s often how you get belly fat. Replacing Refined carbs with unprocessed starchy carbs improve metabolic health and reduce belly fat. Healthy carb sources such as whole grains, legumes vegetables are very helpful to Lose Belly Fat in a Week.
Sugar contains fructose. High sugar consumption (fructose) results in several chronic diseases like heart disease, diabetes, obesity, fatty liver. Sugar-sweetened beverages are also loaded with liquid fructose which also makes you gain weight and belly fat. It’s better we reduce and best if you can completely avoid sugary food or sugar-sweetened beverages such as soda, sweet tea if we want to shed the extra pounds off the belly.
Eat fatty fish
Fatty fish like salmon, herring, sardines, mackerel, and anchovies are incredible for a healthy system. They contain high-quality protein and omega-3fats that protect you from a disease. Some studies stated that omega-3fat also helped to reduce visceral fat (belly fat).
Green tea is an exceptional beverage. The caffeine and the anti-oxidant EPIGALLOCATECHIN GALLATE (EGCG) present in green tea boost metabolism and burn fats. Epigallocatechin Gallate is a catechin. Several studies have suggested that it is effective in losing belly fat. Regularly drinking green tea combined with exercise have shown to be effective in reducing fat.
Apple cider vinegar
Apple cider vinegar contains acetic acid which has been shown to reduce abdominal fat storage in several studies.
Consumption of: One tablespoon of apple cider diluted with water may be very helpful to cut off those fats from the waist. Apple cider vinegar is also helpful in lowering blood sugar.
Acai berry powder is rich in anthocyanin. Anthocyanin is a natural powerful antioxidant. It has minerals that keep the body healthy and provides you with high levels of energy. The extra energy is beneficial to work more, exercise more and burn the extra calories more. Eventually reducing the fat in your tummy.
Constantly drinking water throughout the day lead to a more active metabolism. It also helps to check to overeat and gaining extra kilos. Drinking plenty of water helps in flushing out the wastes and toxins out of your body thereby improving your health.
Some change in your daily habits is very important if you want to lose that stubborn belly fat.
Researches have proved that stress is directly proportional to weight gain. Stress makes the adrenal glands more active. Thus cortisol the stress hormone is produced in higher amounts. Thus your appetite increases as well as abdominal fat storage. It is seen increased cortisol adds fat gain around the middle portion (waist). To know How to Lose Belly Fat in the Natural process, you should engage yourself in reducing stress. Practicing yoga or meditation can be effective to reduce stress.
Tracking food intake:
Anything excess becomes problematic. Excess intake of oily, fatty food for the pleasure of tongue may lead to various problems like obesity, diabetes, heart diseases, fatty liver, PCODs in women. You should maintain a regular check on your weight. If you really want to know How to Lose Belly Fat easily, you should have a balanced diet with all the required nutrients in the right proportion. You should check yourself to have each meal in a limited amount and stop overeating. Though Small amounts of food at regular intervals of the day are marvelous for a healthy system and weight reduction than a huge amount for a gym of the day.
Do you really know the connection between How to Lose Belly Fat in a While and sleep? Proper and restful sleep is generally very important for your health and mental wellbeing. Studies prove that people who are deprived of sleep tend to gain more weight than the ones who had a peaceful sleep for seven hours or more.
If you aim to take a thousand steps daily, it is proven the weight of the body and the visceral fat is kept in control. Regularly walking for thirty to sixty minutes with a change in pace and heartbeat rate is very helpful to burn fats in our body and reduce belly fat. It also helps in maintaining cardiovascular health and your diabetes in check. Climbing a hundred stairs or more is also effective in burning the calories and toning the body. Walking regularly helps you to Lose Belly Fat in a Week
Only checking our food, and maintaining our daily habits won’t be that effective against the egoistic old belly fat. Some exercises and forms of yoga are beneficial to reduce the visceral fat. Some easy and most effective exercises and yoga asana are sorted down for you. let’s go and check them out:
Stand with your feet about hip distance apart
Extend the arms in front of you and do four sets of fifteen-twenty squats.
You can start with two sets for the first few days.
Squats improve the back muscles tones the legs as well as help in reducing belly fat.
Prepare yourself as you do while doing pushups. Resting on your forearms or elbows…put your stomach in. Put the stomach muscles in, keeping the back neck bottom in a straight line. Hold the position for 30 seconds or more. Rest and repeat it 3-5 times.
If you really want to know How to Lose Belly Fat Within a short time, simply you can follow the method. Lie on the floor keep your hands at either side. Lift both the legs off the floor. Bend them at knees. Bring the right leg close to the chest and the left leg away. Then bring the left leg close to the chest and the right leg away. Repeat the process as in the motion of paddling a bicycle.
The exercise puts a strain on the belly muscles and regular practice reduces the belly fat.
Do you really want to know How to Lose Belly Fat soon using swimming? So you are in the right place right now. Swimming is an all-around exercise. It has cardiovascular benefits. Swimming not only helps in losing fat but also toning your body at the same time. Strokes like up-tempo and strenuous could be done in order to help you burn more calories.
Practicing Yoga itself eliminates stress and improves the metabolism of the body. Thus if you do yoga asana your whole body gets benefitted. Some asana is specifically beneficial to reduce the belly fat.
Stand with feet together with hands on either side of the body. Keep the spine erect.
Inhale deeply. lift the hands upward while exhaling.
Bend forward so that the body is parallel to the floor. Breathing normally bend forward and try to touch the floor with your hands. Make sure you do not bend your knees in the process. Hold the position for 60-80 seconds.
(Later try touching the feet). Hold the breadth tuck the belly in. hold the position for sixty – seconds. Exhale and lift the body to the standing pose. Repeat ten times with an interval of ten-20 seconds in between two sets.
While bending forward and in the discourse of touching the floor/feet your tummy gets pressurized and thus the regular practice helps in minimizing the abdominal fat. (People with spinal disc problem or hip injuries are prohibited from doing this asana) However, if you really want to know the best ways How to Lose Belly Fat in a Natural way, this is important among them.
This asana exert pressure on the tummy holding the position for more than a minute helps in triggering the burning of fat in the belly.
Lie down with both the arms on either side of the body. Feet stretched out. Heels touching each other. Bend the knees.
Inhale and as you exhale, bent the knees towards the chest with thighs applying pressure on the abdomen.
Inhale again and while you exhale, lift the head trying to touch the knees with the head. Hold the position for a minute while breathing deeply.
Exhale slowly and release the knees allowing your head to rest on the floor. Rest in Shavasana.
Repeat the exercise for 7-10 times. Keep an interval of 15-20 seconds in between two sets.
People with spinal disc problems hip injuries high blood pressure patients, as well as pregnant women, should not try this.
Raised foot pose
The pose helps in getting rid of the belly fat as well as fats in the hips and thighs.
Lie on the back legs stretched out and heels touching each other. Keep the hands on either side of the body, palms facing the floor.
Inhaling deeply, raise your legs from the floor making a 45° angle with the floor.
Hold the position for fifteen to thirty seconds breathing normally.
Slowly work to hold it for a minute.
Later try to make a 90° angle with the floor.
Bring the legs back to the initial position.
You can repeat the asana for 10 times or 30 times with 30 seconds interval in between.
This asana is also helpful in curing back pain. It improves blood circulation and functioning of reproductive organs.
Lie on the mat with your chest facing down, feet slightly spaced. Toes touching the floor. Keep the arms on either side of the body.
Bring your palms beneath your shoulder.
Inhale deeply, lift the chest and head off the floor gazing the ceiling.
Tuck the pubis towards the navel and keep the buttocks firm. hold the position for 15-30 seconds while breathing normally.
Try to bend backward as much as possible taking a deep breath hold for 30 seconds. (Do not hurt your back)
Exhale and slowly bring the body down to return to the prone position.
Repeat the asana 10times for beginning and later make it 30 times.
Take 15seconds interval in between each repetition.
Bhujangasana tones the abdomen improves the flexibility of muscles. It also strengthens back and reduces stress and fatigue.
Stop the exercise if you feel a strain or little amount of pain while stretching. Never overdo and hurt your back.
Jogging, Zumba, skipping is easy and extremely beneficial for How to Lose Belly Fat within a couple of days.
Do not be discouraged and insecure because of your belly fat. It does not define who you are. It’s very common these with the lifestyle. It’s just a form of fat that you should deal to cut down for your own healthy well-being. Hope you can understand How to Lose Belly Fat Naturally! A little exercise and a good care on your food and daily habits will bring you to the welcoming sunshine of a healthy life. Be motivated for your own good. Good luck! Hope the article helps you a lot.