What Way to Reduce Belly Fat Easily ?? Toned abs are everybody’s dream. Belly fat, the most mulish fat that not only embarrasses us but also a reason for many diseases like Diabetes, Thyroid and Heart disease etc.
Well it’s indispensable to reduce belly fat to live a healthy and longer life.
Here are some striking ways to help trim your belly fat:
- Add sufficient amount of Soluble Fiber in Diet: studies suggest that increasing every 10 gm of soluble fiber will lead to 3.7% decreased belly fat. As the fiber absorbs the water in food and convert the food into gel and it slows the speed of food moving into the digestive track and as a result we feel full for longer time period. Moreover it also lowers down the amount of calories absorbed from food.
- Spice up a little: using spice such as cinnamon, black pepper, ginger-garlic can improve the insulin levels and are effective ‘fat cutters’.
- Make Protein your Friend: protein not only provides nutrition to body but also help in curbing extra calories as we feel full after having protein diet. It increases our BMR and maintains our muscle mass during weight loss. Eg: fish, eggs, dairy products, nuts
- Avoid Alcohol: the biggest enemy of flat toned abs is alcohol. Having it in large amount can increase your waist line.
- Intense Workout: the first and foremost method to burn belly fat is you need to do concise but intense workout like planks, sit-ups, squats etc. after regular intervals. It will not only help in flattening your abs but will also burn your calories up to 16 hrs after workout.
6. Trans fats are bad for belly: ‘partially hydrogen fats’ labelled on food items can increase the belly fat as they are made by adding hydrogen into unsaturated foods like soybean oil.
They can also cause health problems like heart burning, inflammation, heart diseases, weight & gain etc.
7. Have Green Tea: caffeineand the antioxidant epigallocatechin gallate (EGCG), present in it lift our metabolism rate and EGCG, a catechin is biggest enemy of belly fat. Can be more effective when combined with exercise. Have 2 cups of green tea in a day.
8. Recurrent Fasting: fasting a day in week can make a 4-7% decrease in belly fat in about 6-24 weeks depending upon the frequency of fasting.
9. Take your Probiotics: they improved gut health and immune system. Lactobacillus bacteria present in it help in regulating belly fat.
10. Avoid white demon: high salt intake leads to increased abdominal fat.
11. Be stress free: increased stress level can increase waistlines. As cortisol, the ‘stress hormone’ can increase our appetite. Yoga and meditation works best when in stress.
12. Refined carbs not healthy: taking unprocessed starchy carbs in place of refined carbs can be beneficial as they improve metabolic rate and manage waistlines.
E.g. Whole grains are better than processed grains.
13. Take balanced diet: timely and healthy diet can actually reduce belly fat. So do mindful eating and count your calories.
14. Avoid Sugary Beverages: drinks loaded with sugar affect waistlines more quickly than sweet in solid form. So avoid soda, tetra fruit juices, cold drinks etc.
15. Take sound sleep: sleep is always underestimated in health concerns while it is indispensable for health. Insomnia or sleep apnea are the results of excess belly fat.
16. Always keep track on your calories: an online app can be beneficial. It records your calories intake and lost during exercise.
17. Water is the key: while trying weight loss make water your best buddy and always keep a water bottle with you. It will make you feel full and reduce your calorie intake.
18. Include healthy version of foods in your diet: like use olive oil or coconut oil for cooking, brown rice, fatty fish in a week, apple cider vinegar, salads, stock greens in your fridge, eat dark chocolate as sweet dish.
19. Can modify your lifestyle: can lead a helping hand in household cleaning, play with kids, eat in small amount every three hours, cook at home and avoid eating out.
A take home message is that for reducing belly fat the first and foremost step is to concentrate on diet. Take balanced diet and you will see the significant difference.
After losing belly fat you can always flaunt your sexy side and make people feel jealous of you.
So keep trying stay focused.