5 tips to reduce belly fat

reduce belly fat tipsThe fat accumulated on your tummy not only looks unattractive but it is also difficult to get rid of fat from this part of the body. Fat accumulated on this part can hinder the proper working of many organs located near its vicinity, thereby enhancing the risk of various stomach related problems and also diabetes. The most common reason for tummy fat is consumption of high-fat food and a lifestyle with little to no physical work. However, other factors like age and heredity also have an impact on fat accumulation pattern in your body.

It might seem a bit difficult to lose tummy fat, but with little consistency and systematic approach, this problem can be solved. The effective combination of right exercise and right diet can help you to lose lower body fat.

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You can follow these 5 tips to reduce belly fat:

1. Sleep

Getting a proper sleep is one of the key elements for the proper hormonal functioning of the body. Lack of sleep releases “ghrelin” hormone in the body which creates sugar craving and ultimately adds up to weight gain. Other than this, lack of sleep can also increase Cortisol levels which would contribute to belly fat. It is advised to have at least 8 hours of uninterrupted sleep to relieve stress and refresh your body.

2. Meal Pattern

Paying attention to meal patterns can significantly affect our body metabolism. By shifting consumption of 3 large meals a day to 6 smaller meals can have a significant positive change on the body metabolism. By taking smaller meals, our body can easily break down food and it can also cleanse the body from within properly. Another thing to note is that eating meals at a slower pace can make you feel full faster with less food, thereby cutting down your calorie intake.

3. Green Tea

To reduce lower belly fat, Green Tea acts as an excellent beverage. The compound “Catechin” present in it boosts body metabolism. There are various studies which have proven that people who took 2 cups of green tea daily were able to lose about 16 times more visceral fat than the group of people who did not take green tea.

4. Balanced Diet

Following a balanced diet is one of the best ways to lose body fat. Vegetables, fruits and whole grains are key components of a balanced diet. Apart from it, you must also cut down your sodium intake which otherwise increases water retention. Sugar and high-fat foods also add up to your belly fat. Taking excessive sugar also effects insulin level of the body which leads to diseases like diabetes and also causes fat cells in our body.

5. Exercise:

Doing even basic cardio exercises every day along with taking proper diet can do wonders for your body. The cardio exercises have a positive effect on body metabolism which in-turn compels your body to burn more calories and lose weight. Even the most basic exercise like jogging every day for 15-30 minutes can show positive effects for your body.

By following the above-mentioned tips, you can get rid of belly fat soon.

How to get started with weight loss?

start weight lossWe need control on our day to day habits to tackle various diseases and problems like sebum control is required for acne treatment, intake of sodium must be regulated for blood pressure control etc. Similarly we must regulate our diet and physical behavior in order to start losing weight.

If you are overweight, then you must surely have gone through plenty of articles on weight loss spread over the internet. Most of the articles on weight loss basically stick to two methods namely dieting and exercise. But some people want a quick fix which would neither require physical work nor dieting, hence they look out for weight loss supplements. The weight loss supplement industry is ever growing due to increased cases of obesity. There are many online complaints sites where you will find plenty of complaints about weight loss products and their manufacturing companies. Hence i always advise people that when it comes to weight loss, then you must have patience and must stick with traditional methods.

Since accumulation of body weight takes time, hence the process of weight loss also takes time. Any supplement taken to hasten the process of weight loss may render negative effects. Though herbal supplements are usually safe to use for weight loss, but there have been cases recently where chemical ingredients are added to herbal products in order to increase their efficiency. In such a case where choosing products have become so difficult, it is better to stick to proper eating habits and exercise for weight loss. Many problems can occur due to obesity like heart related problems, diabetes, constipation, acidity, heart burn etc.

If you are losing motivation to stick to dieting and exercise routine, then it would be better to join weight loss forums online. There are many weight loss forums where people share different methods which they are employing to lose weight. You can come across many “journey threads” on such forums where people take a challenge to lose X amount of pounds in certain number of days. By making such “journey threads” and joining such forums, you remain motivated to stick to the rules which you have made for weight loss. You will also find a community of people who are working for the same target as yours on these forums.

Apart from it, keep a tab on latest news and researches related to weight loss to keep yourself updated with what’s going on in this subject? You will find many motivational stories in current news related to weight loss. You can set up “Google Alerts” in your email to get you notified about latest weight loss related news articles.

One good method which is increasingly becoming popular for overall health of the body is “panch karma”. Panch karma is a process by which body impurities are flushed out and your body feels a better vigor and metabolism. You can google “panch karma centers near me” to find such centers where this process is performed. To share your views on this article, do post your comments below.

How to Get Rid of Fat From My Body?

If you have excess body fat, then you must make efforts to lose it because it not only affects your exterior look, but it is also a precursor to various ailments including type 2 diabetes, heart problems etc. Losing fat especially the belly fat has immense benefits for your health.  If you measure your waist circumference with the normal measuring tape, then you can clearly know whether you have excess belly fat or not. For a male body, having a waistline of more than 40 inches and for a female body having a waistline of more than 35 inches is considered to be abdominal obesity. If you are in the obese category, then follow the tips mentioned below:

1. Avoid Sugar

Sugar is required only in very limited quantity for our body.  With the range of commercial edible products out in the market, many of them are just not suitable for eating if healthy food habits are taken into consideration. The liver has a limited capacity to metabolize fructose found in sugar. So taking more sugar implies more fructose which leads to overburdening of the liver due to which the liver starts to convert the extra fructose into belly fat and liver fat which is the initial cause for many other diseases. Liquid sugar and sweet beverages are more harmful than solid sugar in causing belly fat.

2. Eat More Protein

There are studies to show that proteins can reduce cravings by 60% and can also boost metabolism. Adding protein to your diet can also counter belly fat as it has been found out that people who eat more proteins have lesser belly fat. Legumes, nuts and dairy products are the best options to go for if you wish to intend the consumption of proteins in your diet.

3. Reduce Carbs

Carb restriction can prove to be very beneficial for fat loss. Out of low carb diets and low-fat diet, low carb diets have shown better results. If you adopt a low-carb diet then you can witness a rapid reduction in water weight followed by belly fat and liver fat reduction.

4. Take More Fibre

Increasing the amount of fibre in your diet can supplement your weight loss goals. Fibres slow down the movement of food in your digestive tract because of which you feel fuller for a longer period of time and hence you take less food.

You can follow the above-given methods to eliminate fat from your body and to see a better-looking body.