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lose belly fat

                                                         lose belly fat


If the body is healthy then life is just another fun. Paying attention to your health is the primary duty of every human, but unfortunately, people rarely take care of their health in time.
As a result, they suffer from all the diseases before time. And such a problem in health issues that are becoming quite commonplace is obesity.
Today, many people are worried due to their increased weight, in fact, people are so worried that thousands of crores of industries have grown up with weight loss.
Belly fat is dangerous, raising the risk of hypertension, heart disease, and diabetes. Here’s how you can start to lose belly fat


Bodyweight control is much more successful if you can combine a well-balanced diet with regular exercise.


Crash diets may have positive short-term results, but they tend to have poor long-term success rates.


 If you manage to sleep between 7 and 8 hours continuously in each 24 hour period, your body weight control will be more successful.


Measures to be taken to put weight into control


Physical activity: 

Do at least 200 minutes each week of moderate-intensity exercise. This should be spread out over at least three days (do not do all the minutes in one go each week).

Watching TV: 


Limit your TV watching to no more than 10 hours each week. Many people might find this recommendation particularly difficult to follow.

Fat limit on a diet: 


Make sure that no more than 30% of your nutritional intake is in the form of fat.

Eat consistently:


 Resist the urge to overeat during weekends and holidays. Your food intake should follow a regular routine.

 Overeating not only upsets your routine, it most likely impacts on your metabolism.

Breakfast: 


Never miss it. Breakfast helps stave off hunger later on in the day, and this can help prevent overeating and snacking.

Monitor yourself: 


Keep a close check on what you eat and regularly weigh yourself.

Supplements

A number of supplements are available that claim to help people lose weight.

These include:
chitosan, derived from shellfish


some Chinese herbs
bitter orange extract


omega-3 products and fish oils
green tea extracts

Natural remedies


The natural remedies that point out that approaches that focus on the mind and the body may help.


Examples include:


meditation
mindful eating
yoga


Here are some tips through which you can lose belly fat.

1. Lose belly fat by calming in mind or by meditation.


Lose belly fat by calming in mind or by meditation

Yoga and meditation can aid fat loss, but not so much from the physical effect of the movements as from their calming and relaxing effect. 

Several studies have linked high levels of the stress hormone cortisol to weight gain, particularly in the belly area.

Practice yoga for at least 20 to 30 minutes a day for best results or start a daily meditation practice.

2.   Lose belly fat by avoiding alcohol:

It’s called a beer belly for a reason! Alcohol consumption has long been associated with abdominal obesity and can easily derail your fat-loss efforts.

 Alcohol is not only high in calories, but it’s the body’s preferred fuel, so when you drink it, the other macronutrients in your food will be sent into storage (aka your belly, or possibly your thighs or butt). 

Alcohol is also notorious for lowering your self-control and inhibitions, so you can easily end up eating and drinking too much.

3. Lose belly fat by cutting out sugar :

Eating sugar, especially refined sugars added to sweeten food and beverages, is a leading contributing factor to visceral fat. 

The glucose and fructose that come from sugar are simple carbohydrates that get quickly absorbed into the bloodstream and metabolized to release energy.

 When there’s excess intake, they get converted to glycogen to be stored in fat tissue. Eating a lot of sugar also spikes your blood sugar, which triggers insulin to be released in large amounts, potentially leading to a condition called insulin resistance that’s associated with metabolic syndrome.

 Cutting out all sweetened foods and drinks, including fruit juices, is one of the best things you can do today to lose belly fat fast.

 Learn to enjoy small amounts of natural sweeteners such as fresh fruit, raw honey, dates, and coconut crystals.

4. Lose belly fat by adding more fiber:


Lose belly fat by adding more fiber


Getting more fiber into your diet, an especially soluble fiber found in oats, chia seeds, legumes, vegetables, and fruits, can help reduce fat accumulation in the abdominal area.

Psyllium husk is another great source of fiber—and has zero calories. Fiber swells up with water, increasing the bulk of your stomach contents and giving you a feeling of fullness. 

It also reduces fat absorption from food by binding with bile acids required for the digestion of dietary fats. Fiber can also bind with sugars and other carbohydrates, delaying or reducing their absorption into the bloodstream.

5.Lose belly fat by drinking green tea:


          Drinking green tea will boost your immune system, lose weight, stress-free and many other benefits.

Catechins in the tea speed up metabolism and increase fat burning by stimulating the liver, especially when combined with exercise.

 Other fat-burning teas are peppermint tea, which is known for its appetite suppressing effect, and Red Rooibos tea, which has a flavonoid called Aspalathin that lowers the kind of stress hormones that promote weight gain.


6.Lose belly fat by getting a good night’s sleep:


   When you understand how lack of sleep contributes to obesity, you’ll realize how important it is to get good sleep every night. 

Sleep regulates endocrine function, maintaining the right balance between the hunger hormone ghrelin and the satiety hormone leptin. 

Sleep deprivation increases appetite, insulin resistance, and the stress hormone cortisol, all of which contribute to fat accumulation in the body.

Make sure that you get at least seven to eight hours of sleep every night.


 7.Lose belly fat with regular workouts

    Regular exercise is key to weight loss and maintenance. And since there’s no consensus on whether the ideal workout is aerobic or resistance training, your best bet is to do a little of both.

Resistance training is especially important for people over 30, who will otherwise begin to lose bone density. 

Contrary to popular belief, abdominal crunches are not going to melt away belly fat, though they will help build muscle that could help define the area.

 And since muscle mass has a higher resting metabolic rate and energy expenditure than fat, it could help you trim down.


8. Lose belly fat by planking

Planking is very popular for weight loss. It works is amazingly for a flat stomach. Those who are working hard to achieve abs practice planks on a regular basis. 


Planks are very beneficial for the stomach muscles. It makes your abdominal muscles strong and tightens the abdominal area. But planking can offer other health benefits as well. 

Apart from the popular weight, it can improve your health in various ways. Daily practice of plank can give you noticeable changes to improve overall health. 

Read on to know some lesser-known health benefits of planking which will give you more reasons to practice plank on a regular basis.

Improves posture:


Planking leaves a strong impact on your posture. When you practice plank regularly you will notice improved posture. 

Planking keeps your back straight which helps the body adapt the position. A perfect posture will keep your body in alignment which will help you work more efficiently. 

Initially, you may experience back pain but after a few days you the back pain will eliminate. Later plank will also help you treat back pain completely. 

After a few days, your body will adapt to this posture.

Improves body balance:


 Along with posture planking also improves overall body balance as it makes you balance your body weight perfectly. 

You will feel that your muscles are stronger than before which will strengthen your balance. You would also experience better stability and improved coordination.

Boost metabolism: 


Planking will help you burn more calories. It will challenge your whole body to do more. Slowly and gradually it will improve your metabolic rate.

 Regular practice of the plank pose will keep your metabolism high and will maintain it throughout the day. To increase your metabolism make sure that you perform plank regularly without skipping it.

Boost energy levels:
 


Planking burns a lot of calories. When you burn more calories, your body receives oxygen and nutrients effectively which will provide better energy to your body. Regular physical activity leaves a significant effect on your energy levels.

Increases flexibility: 


Increases flexibility is another great benefit of planking. Exercise affects the whole body. It works on muscles around your shoulders, collarbone and shoulder blades as well. Improved flexibility will also reduce workout injuries.

Better mental health: 

Exercising improves your mental health as well. It creates a fine balance between your mental and physical health. Plank is no exception.

 It boosts your mood significantly. It also one of the most significant benefits of planking. You will also experience reduced stress and anxiety.

Planking offers great health benefits which cannot be ignored. You can also try different variations of planks for different benefits.



Lose belly fat by eating these foods


1) Eggs

Many people combine eggs with the problem of cholesterol, but new studies have shown that eggs do not adversely affect blood cholesterol and do not cause heart attacks.

Eggs are counted in the best foods to lose weight. Eggs contain high amounts of protein, they contain healthy fats and you also feel full with the low-calorie intake.


 Almost all types of nutrients are found in eggs and during a calorie-restricted diet, you meet your nutritional needs.

Therefore you can make boiled eggs (both yellow and white part) in breakfast as part of your weight loss diet.


2) Leafy greens / leafy greens, cabbage, spinach, broccoli


In leafy vegetables, there are some qualities that make them good for weight loss diet.

Carbohydrates and calories are very rare but they are rich in fiber. You can eat these vegetables without much calorie consumption, because of which you will not feel the need to eat more and it will be easier to reduce obesity.

Leafy vegetables contain all kinds of vitamins, minerals, and antioxidants. Some studies have found that calcium fat in them is very helpful in burning fat.


3) Salmon Fish 


These fish are quite healthy. Calories are low and if you ate once, you can eat without food for hours.


They contain high-quality proteins, healthy fats, and all essential nutrients. Iodine is also rich in these, which keeps the levels of thyroid in the body right so that the metabolism remains fine.


Consumption of oily fishes is also very beneficial in reducing obesity, mackerel, trout (only one fish of salmon family), sardines (sardine, a small fish), herring (hilsa fish), etc. 


Tuna fish is also found in many proteins, while calories are very low, you can also make it a part of your diet.


4) Boiled Potatoes


Yes, if the potatoes are used properly then they can become part of your weight loss program.

Various types of nutrients are found in the potato, potassium is also good enough to control blood pressure.

The potato comes in top of the list of fulfilling foods. That is, after eating it you feel full of the stomach and you eat less stuff.


 Keep in mind that just the boiled potatoes are spoken here, French fries or chips are made of potatoes but they are the biggest enemies of weight loss seekers.



5) Lentils and Kidney Beans/lentil pulses and rosemary


They contain protein and fiber more and some resistant starch is also found.
Fat is also very low in them and they can be made part of lunch or dinner for weight loss.




6) Cheese/paneer 

You can make cow's milk paneer at home. There is only a high protein and fat and carbohydrate are very low. 


Calcium contained in it also helps in the fat-burning process. If you want, you can reduce your calorie intake to a great extent by using salad and paneer at lunchtime.




7) Avocados / Avocado or Makhanphal (a tropical fruit from the shape of a pear)


Avocado is a very different kind of fruit Where most of the fruits contain carbohydrates, then there are more healthy fats in this fruit. They contain monounsaturated oleic
acids that are found in olive oil.

Many studies have found that avocado is one of the best remedies for weight reduction.

You can make cow's milk paneer
at home. There is only a high protein and fat and carbohydrate are very low.


 Calcium contained in it also helps in the fat-burning process. If you want, you can reduce your calorie intake to a great extent by using salad and paneer at lunchtime.

Along with this list, you have to be careful that dietary discipline is very important to lose weight. 


So if you are being told that you can lose weight by eating these things, then it is being assumed that you will eat these things at the right time and secondly, when you eat them, on other food items You will also have full control.


Friends, many people will tell many things to lose weight, but it is more important than all these things that your will power to lose weight, should be more.


 Therefore, make your willpower stronger and do not stop your efforts being done for good health for any reason. When you are constantly engaged in your efforts, the weight will be less sure, no matter how much.

So, friends, I hope you have liked this article share it with your friends and comment on it. To know more on how to lose weight click here.

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