Are you dying to get rid of your belly fat? Follow these simple steps suggested by health expert Ayushi Shah
Who does not want to look good? Everyone wants to! But sometimes your weight and belly fat won't allow you to do so. Belly fat not only looks bad but is also harmful to health. Belly fat referred to as visceral fat can cause type 2 diabetes, heart problems, and cancer. This is why it is necessary to take effective steps to reduce your belly fat. You can measure your belly fat simply at home using a measuring tape. Women and men having a measurement of more than 35 inches and 40 inches respectively around the stomach, reflects an unhealthy bell fat.
We are here to help you provide with tips so that you can vanish the belly fat. So scroll down and make sure to follow these tips so you can fit into your old dress once again!
1. AVOID SUGAR
Sugar is loaded with fructose which when you intake turns into fats. The more level of sugar you have, the more you feel hungry. Avoid sugar intake in beverages like soft drinks, fruit juice, soda, sports drinks, sweetened tea, and sweetened food like ice creams, cakes, pastries, cookies, chocolates, and candies. These items have very high sugar content and increase belly and liver fat. This leads to insulin resistance and increases metabolic diseases. Sweetened beverages contain more fructose than sweetened food. Eat whole fruits. Follow a strict diet plan where people addicted to sugar must follow it.
2. FOLLOW A HEALTHY DIET
Eat healthily. Do not skip breakfast. Having healthy food will not make you look fat. Eat food rich in proteins, fibre and vitamins. Go for fresh and citrus fruits, green, raw and leafy vegetables, avocado, bananas, apples, cucumber, iceberg, cabbage, yoghurt. They have low calories and high fibre which can make you energetic as well as decrease your body fat. Have brown rice rather than having white rice. Also, brown bread is more preferable. Consume more high protein food like legumes, nuts, whole grains, oats and dairy products. You need to cut out junk food from your diet. Avoid using excess ghee, butter and oil. Make use of olive oil or coconut oil while cooking. Include salad in your diet. Consume more food at breakfast, a little less in lunch and the least at dinner. Follow a strict routine for having your food. This diet will boost your metabolism and burn your belly fat.
3. DO NOT SKIP BREAKFAST
It is reported that you can skip either of your meals throughout the day, but skipping breakfast is not at all healthy. It is the most important meal you need to have. Those who have their breakfast are said to have lower chances of getting health issues. Some people believe that skipping breakfast increases their weight which is proved extremely wrong. It can cause headaches, vomiting, fatigue, dizziness, and also there are chances of blood sugar level going down. Having breakfast early in the morning can boost your energy level so that you stay up throughout the day. Have breakfast rich in protein and fiber. You need to have a minimum of 350 calorie intake for breakfast. Research says that if you skip breakfast, there are chances that you may end up eating more, increasing the calories that you did not intake while skipping breakfast. It may slow down your metabolism.
4. CUT OFF JUNK
Chips, burger, pizza, wafers are all tasty but have you thought about its impact on your belly? This is a very unhealthy snacking way. They are loaded with unhealthy salt and oil which can increase your cholesterol, increasing your weight, and can block your arteries. It can cause you heart problems and strokes.
5. DRINK MORE WATER
Dehydration can cause weight gain. A person should have at least six litres of water per day. It will keep you hydrated. It will flush out the waste from your body. Squeeze a lemon in a glass of warm water and have it in the morning. Drink green tea before meals. It improves metabolism and will not only help you get rid of belly fat but will also keep you away from heart diseases and cancer. Drink more water instead of going for sugary and soft drinks. Drinking more water can help you burn calories.
6. AVOID ALCOHOL
High consumption of alcohol can cause serious problems. Consuming alcohol delays your liver's capacity to burn fats. It increases your appetite. It increases sugar in your body in the form of belly fat. Consuming alcohol and beer on a daily basis will increase belly fat. You need to give up on alcohol completely in order to get rid of belly fat.
7. TRACK FOOD INTAKE
It is necessary to keep a track on the food you consume- meals, beverages and all your diet include, to know about your eating habits. You get a clear idea of calories you need to intake per day. A person can track his food consumption by keeping a diary or using a free smartphone app.
8. WORK OUT
Exercise is very important in life. It not only makes you fit but also improves your posture and weight. Do aerobic exercise. Walking, cycling, swimming, running, rope jumping can burn calories and reduce the belly fat. Skip using an elevator and opt to take the stairs. Do Yoga. Post dinner, go for a walk. Crunches won't reduce your tummy fat. Instead, Ab exercises, plank, push-ups, single leg balance, mountain run and free squat can also help reduce belly fat. Early morning exercises can improve tour metabolism and your posture.
Walking helps you to reduce weight. Aim for 1,000 steps per day. Choose using the stairs rather than opting for an elevator. Keep on moving while at work. Take your pet for a morning walk. Stay active. Even if you have nothing to do, don’t just stay at home. Go for a walk. Keep moving around. Do not stay idle all day long.
10. REDUCE STRESS
Stress can increase the amount of food you intake. When you take stress, your brain releases a hormone called cortisol. A person taking excessive stress burns fewer calories than the one taking less or no stress. Even after having your meal, these hormones will make you crave for more food. This can increase the calories and fat in your body. A higher level of stress can change eating food habits. There are more chances of eating junk food. Reduce taking stress. Stop eating emotionally. Meditate for at least 10 minutes in a day. Deep breathing and exercising can help you manage stress level. Eat healthy every 2-3 hours to keep a check on your appetite and maintain your blood sugar level.
11. HAVE PROPER SLEEP
Disrupted sleep can cause a higher level of stress-causing improper sleep. Growth hormones are not released if you have improper sleep. Lack of sleep and tiredness causes uncontrollable eating. Avoid working late at night. Reduce the usage of electronics at night. Getting a sleep of at least 7 hours is a must. It will improve your sleep naturally.
Probiotics are substances that encourage the growth of bacteria. They are specifically beneficial bacteria that can help to keep intestine healthy. Research has suggested that probiotics can help you lose belly fat. It is because they may reduce dietary fat absorption in the gut, increasing how much of it you excrete.
Go for a health checkup. Take an appointment of a doctor or a dietician. Get your diet plan from the doctor and follow it accordingly.
14. CHECK YOUR BAD HABITS
When you keep on doing something daily without paying attention to it, it becomes a bad habit in your life. These habits can affect your health. Not having proper sleep, not eating in the correct manner, and not paying attention to your body; all this badly affects your health. Not eating mindfully, going through screens before sleeping, eating junk, always using an elevator are all such bad habits that affect your health and body. This can also lead to an increase in body fat and weight gain. Keep a check on them and try avoiding as much for a better life.
You not always look for New Year to make resolutions and vows. Every day is the best day to make a resolution to jumpstart a new life, A healthy life! Just stick on to good and healthy habits so as to reduce weight and belly fat. Once in awhile is full of joy but don’t make every day a cheat day.
Belly fat can make you lose your confidence. Stay motivated to get rid of it. Follow these tips perfectly and we promise you that you will look slim and fit once again and stand out of the crowd. Always believe in yourself that you can do it. The more you delay, the more dangerously it will affect your health and body.
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