Let us tell you how to reduce belly fat..
Table of Contents
Easy ways to reduce belly and waist fat –
Excess fat stored on the abdomen and waist is a matter of concern. Not only does it look bad, but it can also cause many diseases like thyroid, BP and sugar. Through this My Health Only article, we will learn how to reduce belly fat. For this, we will tell about effective exercise and diet, which can help reduce abdominal fat. All these things are beneficial only when they are done regularly. Leaving it for a day or two may result in loss rather than profit.
Before we discuss the measures to reduce the waist and abdomen, before that it is important for us to know what are the main reasons behind this problem.
So now read this and know about the how to reduce belly fat..
Due to accumulation of fat on the stomach –
It is considered normal to have some fat on the stomach. It is said that if it is in a certain amount on the waist and abdomen, then it protects our bones like a cushion. Also, the internal organs of the body are able to function well. At the same time, if it is more than fat, then many diseases can be faced. Here we will tell you about the major causes of excess fat on the stomach.
1. Genetic:
According to research by scientists, some fat cells in the body develop genetically. If someone’s family has been suffering from this problem, then the coming generation also fears this problem.
2. Poor gastrointestinal process:
With aging our digestive system also begins to weaken. At the same time, the gastrointestinal system also gets affected. For this reason, abdominal fat can also increase.
3. Hormone changes:
Women usually have to face hormone changes. When she is at the middle of her life (around 40), the fat increases faster than body weight. At the same time, during menopause, estrogen hormone levels are low and androgen hormone levels are high. This is the reason that the fat around the waist becomes more.
4. Stress:
Stressed person is surrounded by many diseases one after the other. Increase in body fat is also one of them. Stress leads to higher cortisol levels in the blood. Cortisol increases body fat levels, making fat cells larger. In this condition, fat usually grows around the stomach.
5. Other diseases:
Some diseases are such, due to which people may suffer from increasing weight due to their grip. This problem is more common in women. If women have sugar, breast cancer and heart disease or high blood pressure, then there is a greater possibility of increasing fat around the waist and abdomen.
6. Muscle loosening:
When the muscles around the abdomen start to loose, it may be that the fat in that place starts increasing.
7. The habit of sitting and working:
In modern times, our life has become so easy that we have stopped doing physical activities. We try to do all our work sitting, whether in office or home. Instead of taking time out and exercising, we prefer watching TV or working on computer. As a result, the level of fat in our body starts increasing.
8. Less protein, more carbs:
What we do not eat during the day. Sometimes they overeat under work pressure or stress. At the same time, we do not pay attention to nutrients while eating. In the taste of taste, we eat such things, which are low in protein and high in carbs and fat. Then they sit and work in one place. In this way, fat starts to grow around the waist and abdomen.
Now you must know what are the important reasons for increasing body fat. Let us now know how to reduce stomach.
Exercises to reduce belly and waist fat –
Some people get so much fat around their stomach and waist that they are unable to wear their favorite clothes even if they want to. Many times such people have to fall prey to inferiority while sitting in front of others, because their belly fat is clearly visible from clothes. Such people are always immersed in the idea of ​​how to lose belly fat. It is important that such people should exercise regularly. Here we are telling some such exercises, which you will definitely benefit from doing.
First we talk about cardio exercise (for the heart):
9. Running:
There is nothing better than running to keep the body fit and fit. While running, the heart is able to function well, while the extra calories are burnt and fat also gradually reduces. Initially, run only a few meters and run slowly instead of fast. When the body gets used to it, it can increase both its speed and time.
10. Swimming:
This also reduces the excess fat stored in the body. Swimming is also good for the heart. Swimming not only reduces weight, but the body gets into better shape. You can do this once or twice a week. If you have never swam before, do it under the supervision of a trainer.
11. Cycling:
It is considered to be the best and easiest cardio exercise (for the heart). Due to this, good exercise of legs, legs and thighs is done, while excess body fat and calories are also removed.
12. Walk:
If someone does not want to do all the three activities mentioned above, then walk for half an hour every morning and evening. This also reduces excess fat stored in the body. If possible, you should walk with fast steps. It has been considered easy and safe in the stomach reduction remedy.
13. Weight training:
If it is not time to go to the gym, you can do weight training exercises. Doing weight lifting exercises there will not only give attractive shape to the body, but will also strengthen the digestive system. Keep in mind that weight training in the gym should be done only under the supervision of a professional trainer.
What to eat and what not to eat to reduce belly fat –
If food and drinks are not kept balanced, then whatever exercise and yoga you do, the fat will not be reduced. So, let’s have a look at what to eat and what not to lose weight:
14. Early in the morning:
After getting up in the morning, drink about two glasses of lukewarm water, so that the stomach becomes clear. After being removed from defecation, drink a glass of lemon mixed with lukewarm water. Those who have sugar, do not add sugar to lemonade and those who have high blood pressure, drink it without salt. Scientific research has proved that drinking lemon water reduces weight.
15. Before breakfast:
Eat about 5-6 almonds 15 minutes before breakfast. Soak these almonds in water overnight and peel them in the morning and eat. Eating almond provides essential nutrients to the body. Almonds contain fiber, which drains the appetite.
16. Breakfast:
One can eat chapatti with low fat yogurt. It can also be replaced by two brown breads, which can be applied with almond butter. You can also eat a bowl of oats instead. You can also eat protein rich diet.
17. After two hours:
After having breakfast in the morning, you can eat any fruit around 11 o’clock or you can also eat salad of various fruits.
18. Lunch:
Eat vegetable salad before eating. Eating salad gives the body extra fiber. After this you can take one or two rotis and mix vegetables together. If eating non-veg, you can take a piece of fish. Try to eat food till one o’clock.
19. In the evening:
Before dinner, one can drink fruit or a glass of cream without milk. Apart from these, you can also drink green tea or coconut water.
20. Dinner:
Dinner should always be light and done by eight o’clock, Dinner can be eaten without butter or chicken soup. After this, one or two rotis with vegetable can be taken.
From these make distance:
- Avoid eating sugary and canned foods.
- Starchy foods such as: – rice, noodles, pasta and bread. Brown rice and brown bread should be consumed instead.
- Tobacco, alcohol and cigarettes should be avoided.
Next, we are giving some more important tips, which can help reduce belly fat.
Some more tips to reduce belly fat –
Let us talk about some other tips, which can lead to loss of excess body fat.
21. Eat a balanced amount:
Our digestive system is not able to function properly by eating three times a day, filling the stomach. Therefore, eat a little every two to three hours.
22. Drink more water:
Drinking eight-ten glasses of water throughout the day is important for health. Water should not be drunk only when there is thirst or if the throat is drying. A little water should be drunk at every fixed time. Drinking water can reduce the habit of overeating.
23. Don’t forget breakfast:
The more breath you need, the more essential breakfast is. Some people think that not having breakfast causes weight loss, whereas it is not. On the contrary, not eating breakfast increases our appetite and we eat more, which can cause weight gain problems.
24. Green-tea:
It has anti-oxidant properties, which is helpful in reducing obesity and fat. Therefore, you can drink at least one cup of green tea during the day.
25. Potassium-rich foods:
Avocado, banana, papaya, mango and melon are rich in potassium, which does not allow the body to lack water and helps in weight loss.
26. Fruits and vegetables:
Fruits and vegetables should be consumed in small amounts throughout the day. This will reduce appetite and help reduce obesity.
27. Smoothie:
If possible, start the day with fruit smoothie. In particular, watermelon smoothies should be consumed. Watermelon contains sufficient amount of water. After eating it, the stomach remains full and does not feel like eating anything. In such a situation, when you will not eat food, it is possible that the fat will be reduced.
28. Full sleep:
To reduce fat, it is also necessary to sleep fully. Everyone should have seven to eight hours of sleep. Sleeping more or less are both important reasons for gaining weight. It is also said that if you sleep soundly, the digestive system works well and digests food.
The fat stored on the waist or abdomen is not such a problem that it cannot be removed. All that is needed is to follow a fixed routine and exercise regularly. Yes, if someone’s weight is more than necessary, then along with the measures mentioned in this article, it is necessary to get a checkup from the doctor.
