Here in this blog, we are going to tell you 3 best ways to reduce belly fat very easily. In today’s era, I think everybody is familiar with these words like fitness, health, and exercise. Fitness is a key to get a good and healthy life. In today’s we are fully covered with the junk food. It is very hard to keep away from the junk food and difficult to manage organic and hygienic food.
You will be surprised to know that everyone has some belly fat but that is normal, too much belly fat can affect your health.
There Are Two Types of Fat –
A. Saturated Fat
B. Unsaturated Fat
A. Saturated Fat
According to medical science saturated fats are harmful to the body. It may be right under the skin or deeper inside the body around the heart, lungs, liver and other organs of the body. There is a requirement of some deeper fat because it provides cushioning your body organs. Its deeper fat called “visceral fat“. Too much visceral fat creates more problem even for thin people. It may be to get high blood pressure, heart disease, diabetes and cancer like breast cancer, colon cancer.
B. Unsaturated Fat
It differs from saturated fat because of its chemical structure or bond which it contains. The American Heart Association recommends that most of your daily fat intake should come from unsaturated fats. Generally, it’s not harmful to our body. Foods which contains unsaturated fat are Nuts, Plant oils such as canola, vegetable, or plant oil, Certain fish like salmon, tuna, and anchovy, which contain omega-3 unsaturated fatty acids, Olives, and Avocados.
Best Effective Way To Reduce Belly Fat
1. Accelerate Your Metabolism To Reduce Belly Fat(25%)
2. Diet Planning To Reduce Belly Fat(50%)
3. Daily exercise To Reduce Belly Fat (25%)
1. Accelerate Your Metabolism
A. Take Healthy Breakfast
Protein Diet:- Eggs, beans, nuts and peanut butter.
Fiber Diet:– Fresh fruits like apple, green leafy vegetables, and oats you have to avoid sugary diet like pastries, pancakes. It saw that people who take their breakfast within an hour of waking-up maintain their insulin level and lower down the LDL cholesterol. It is very helpful to lose belly fat.
B. Overcome Your Stress And Anxiety
Stress is also responsible for gaining belly fat and it also accelerates the adrenal glands to produce the cortisol hormone known as “stress hormone“. According to research high level of hormone released by the adrenal glands increase appetite and drive abdominal fat storage. So try to calm yourself and engage your life in pleasure activities such as yoga and gaming etc. Take proper sleep of 7 hours in a day and keep the distance of office and beds.
Set Goal To Walk Daily Approx 8 km to 10km In a Day. It is necessary to walk daily 8-10 km in a day either it may be an office to home, home to school or any other reasonable distance. Use stairs instead of escalators, avoid vehicle for a reasonable distance. Use cardio to lose belly fat.
C. Drink Plenty of Water
According to observation, it seems that drinking of water throughout a day after a regular interval of time lead to more active metabolism in comparision of diet and it also helps your body to takeout the toxins/waste.
As we have seen that that diet play an important role to lose belly fat more than the other factors.
A. Maximum Use of Soluble Fiber
Its a good tendency of soluble fiber that it absorbs the water and form a gel. This gel helps to slow down the food as it passes through the digestive system. Use of soluble fiber helps us to feel that we have already eaten their food so you eat naturally less. Soluble fiber also helps to lose belly fat. According to observation over 1100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period. Soluble fiber (such as that found in apples, oats, and cherries) lowers insulin levels which can speed up the burning of visceral belly fat. You have to take regularly soluble fiber in your diet. There are some best sources of soluble fiber are blackberry, avocados, Brussels sprouts and legumes.
B. Away From The Alcohol
your stomach feels bloated due to alcohol. So you have to away from the alcohol to get that perfect tummy for looking fit and figure.
C. Avoid Salt
Salt is also responsible for belly fat. To minimize water retention, you have to lower your salt intake. This means you have lower down the quantity of salt in their diet to get perfect and figured body.
D. Stay Away From The Food That Contains Trans Fats
You have to avoid trans fat contains foods thats are created by the pumping of hydrogen into unsaturated fats like soybean oil. Trans fat such as margarine’s, cookies, crackers or anything that made with partially hydrogenated oils seems to results in more fat deposit in the abdomen.
E. Lower Down The Calorie Consumption
It’s a natural way to lose belly fat by reducing the consumption of calorie. You have to try to maintain the calorie consumption for men its 2000 calorie and for women it’s 1800 calorie to reduce 1 or 2 pounds in a week depending upon your activities. You may also decrease the quantity of calorie up to 1500 calorie if the first routine is not working but not decrease the quantity from 1200 calorie. It can be harmful to you. Aamir Khan a Bollywood star also use this natural way to lose belly fat.
3. Daily Exercise
. Twist Crunches
. Side Crunches
. Reverse Crunches
. Vertical Leg Crunches
E. Lunge Twist
F. Rolling Plank
G. Stomach Vaccum
H. Bending Side To Side
Crunches are the very important exercise to lose belly fat. Nothing can be better than this. This burns belly fat faster than any other exercise that’s why it holds the no.1 position.
It is the very good exercise for beginners. It does not mean that you are continuously running with speed. You have to maintain breathe speed while you are running.
Swimming is very good exercise to lose belly fat but its very costly everyone cannot afford it easily. It especially focuses on abdomen area but it also affects the overall body.
G. Stomach Vaccum
its a very low impact on body parts but the greater impact on breathe rate. Its maintain the heart rate of your body.
H. Bending Side To the side
Its a good for love angles muscles. It reduces the side fat and strengthens the muscles.