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 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.

Importance of Yoga in weight loss

yoga weight lossYoga is an ancient Indian activity which comprises of spiritual, mental and physical components. It is said to be discovered around 5th and 6th century during the Vedic Indian tradition as mentioned in the Rig Veda, but came in practice in west in 20th century. Yoga was basically introduced in the west by Swami Vivekananda and other gurus from India. Soon it became popular all around the world and came as an boon for many problems like cancer, asthma, heart diseases etc.

But nowadays people do yoga for weight loss, physical fitness and it has proven effective in doing so. Weight loss happens basically when a person’s intake ( i.e. food and drink ) is less than their calorie burn out. Yoga may burn lesser calories than some basic traditional exercises but it is helpful in de-stressing the body and the way people relate to their body, so people become more conscious of what they are consuming and when which makes weight loss an easy process.

Yoga usually burns around 5-6 calories per minute and one yoga class lasts about 60-90 minutes, so that basically is 300-350 calories per class. But yoga is also effective in stress management, and stress is also a factor in wrong metabolism of body and subsequent weight gain. Stress management achieved through yoga has other benefits such as balanced blood pressure, healthy digestion and better sleep.

The other way by which yoga helps you reduce your weight is by detoxifying your body as the yoga practices aims at cleaning, rejuvenating and balancing our inner organs. Breathing activities increases metabolic rates which helps us in getting our weight reduced. Some of the yoga techniques that help you in weight loss are as follows–

1) Surya Namaskar – It is one of the most known techniques whose basic meaning is sun salutation. It consist of 12 different yoga posses that concentrate on various parts of the body and thereby covering maximum area of body for activation.

2) The warrior pose – It consist of creating a mountain pose with stretching your one leg back and other into a lunge like position with knee in 90 degree. It tends to help your legs, back and arms in improving blood circulation which is essential for weight loss.

3) Triangular pose – One needs to achieve wide legged stance, turn the right foot out and stretch the arms. It works on the sides of your body, arms and thighs and tends to stretch these parts, thus increasing their flexibility and increasing metabolism rate.

4) Upward plank – This is one of the toughest asan, it might leave you gratified and bit it is difficult to achieve. It tends to help your back, shoulders, wrist and arms. It also helps the respiratory system and is great for core strength of the body as well as it works on your inner thigh muscles, legs as well as hips.

Yoga basically has good results for weight loss if only it is done regularly which require discipline and focus. One may start doing yogic techniques with basic asans/poses first and then upgrading to the difficult ones.