Reducing belly fat is a common fitness goal, it is definitely not simple but not impossible too. Belly fat can even lower down your confidence level in public and even sometimes make you feel embarrassed about it.
But not to worry anymore, as you can reduce your belly fat in just weeks if you follow properly the below points and take your fitness regime seriously, nothing is impossible in this world. Just believe in yourself and you will see the differences from the very 1st week.
1. Drink Water
First point is to practice drinking 3 to 4 liters of water a day. Now I cannot stress enough on how important it is to stay hydrated when you are looking to lose your belly fat. Water Flushes out toxins, improves bowel movements and keeps your metabolism up.
The best time to drink water is early in the morning empty stomach, make sure you make use of that time and drink 3 to 4 glasses of water in the morning.
One thing I want to
request is don’t drink water along with your meals or just before or after
meal, this hinders with your digestion process and this is the last thing you
would need.
2. Eat Raw Vegetables
Make sure you eat at least
one serving of raw vegetables every day, these are rich in antioxidants,
fibers, vitamins, minerals which is very essential to lower the belly fat.
3. Eat Nuts
Eat at least one handful of
nuts everyday.
Almonds, cashews, peanuts, walnuts these are great sources of healthy fats, and always remember that good fats cut the bad fats so you have to eat one handful of these nuts every day. Now it is totally up to you that if you want to have these nuts in one serving or two servings.
As far as almonds are
concerned you can soak them but don’t remove the skin as it is rich in Vitamin
E.
4. Switch to low fat dairy
Now that dairy products are loaded with saturated fats and saturated fats are one thing to avoid if you want to cut down fat from your body, so make sure you buy low fat versions of milk, curd, paneer and other dairy products. As far as milk is concerned, toned, double toned and skimmed milk are easily available in the market.
Now you can even use this low
fat milk to make curd and paneer at home.
5. Say no to Junk Foods
Avoid Junk foods, now please
remember that sugar and salt are your biggest enemies and whatever you get
outside your home is either loaded with salt or sugar, whereas sugar is nothing
but is empty calories and on the other hand salt holds water in your body and
makes you gain weight so if you are looking for fast results you have to cut
down the junk foods from your diet, even at home minimize the use of sugar and
salt.
6. Use cooking spray
Next is start using cooking spray, now zero calorie cooking sprays are easily available in the market these days. Since long we have been using too much oil for cooking, when oil burns it gets converted into bad fat and all we are in taking is bad calories, so using a cooking spray will reduce your daily oil intake significantly, the whole idea is to use as less oil for cooking as possible.
Also instead of using refined
oil start using better oil like olive oil, coconut oil and mustard oil.
7. Sleep well
Next is Sleep, now it is scientifically proven that sleeping well keeps your food cravings low and helps you in weight loss. So make sure you have a sound sleep of at least 7 to 8 hours every night
8. Cut Carbohydrates
Now Indian eating style is full of carbohydrates, now we have been used to eating 4 chapatis per serving, big bowl of rice, bread, potatoes and these are very high in carbohydrates, our body does not utilize all these carbohydrates and all the unutilized carbohydrates gets stored as fat.
Do you know that for 1gm of carbohydrate that you eat, your body holds 3gm of water?
So if you are serious about
your fat loss you have to cut down on your daily carbohydrate intake.
9. Complex Carbs
Now you have ever noticed that your body feels full for a longer period of time when you eat Roti than when you eat Rice. Well this is because we have been used to eating whole wheat roti and white rice. Where whole wheat roti is a whole grain and a complex carbohydrate on the other hand white rice is a simple carbohydrate which is nothing but the refined version of brown rice.
So make sure you switch to
complex carbohydrates like whole wheat, brown rice, oats and other whole
grains, complex carbohydrates are high in nutrition and fiber, and this slowly
releases the energy and keep you full for a longer period of time.
10. Protein Intake
Next is increase your protein
intake, now unfortunately in Indian lifestyle protein is missing, protein is an
essential macro nutrient which is responsible for daily repair of the body skin
and hair health.
Do you know that eating
protein reduces your food cravings by about 60%?
This is because protein naturally has a complex structure so when we eat protein our body finds it a little difficult to break it down as a result our tummy feels full. Try eating egg whites in morning and your body feels full for a longer period of time. So next time when you have a meal, make sure it is low in Carbohydrates and high in Protein
11. Workout
Last point is Workout, now even if you apply this above 10 points you are bound to lose fat from your body but to make the process faster, it is always better to workout. Now to get the best possible result your workout should be a combination of resistance training and cardio training. Its ok if you do not want to join a gym for resistance training, you can do body weight training like pushup pull ups and there are whole lot of body weight exercises that you can do at home.
Now even girls should do weight training as it is very effective for weight loss. Please don’t worry that you will get bulky muscles, this won’t happen because your body does not have that much of testosterone to make you bulky.
If you apply all this
points, I assure you that in 7 days you will see a visible reduction in not
only your belly fat but also overall body fat.
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