It’s summertime and I imagine you have thrown away those baggy jumpers and removed your tight clothes out. But is belly fat stopping you from wearing those outfits? You off Couse want to get rid of the belly fat. In this blog, I will tell you How to Reduce belly fat.
What is belly fat?
belly fat is something which normally comes up due to various reasons. For example, it could be post-pregnancy where the accumulation of fat happens around the abdominal.
It could be due to menopause which is if the Woman is perimenopause then also the weight starts coming around the abdomen area.
In Men, it normally happens after the age of thirty-five the belly fat starts increasing because hormonal shift starts happening and there is more of a sedentary lifestyle.
Fat only accumulates in the belly because of insulin. So insulin is one of the hormones which preferentially store fat around the abdomen area of the belly area as we call it.
I’m going to tell you how you will be able to reduce belly fat with the help of science
Now what I won’t be doing in this blog is telling you to do something extreme like a thousand sit ups a day from a pole hanging upside down because well it’s a little difficult.
However, if you do mix exercise with my tips then the results will be even better so before we begin please remember that belly fat can also be a sign that your health is at risk.
How does reducing belly fat help?
So not only is getting rid of your belly fat going to make you look better, it’s also the make you healthier.
Dieticians recommend that if you eat 500 less calories than your daily requirement every day, you’re going to be losing about 0.45 kilograms every 7 days which is about 1.8 kilograms every four weeks.
Which is pretty incredible to say you’re gonna be losing that much weight without doing any extra exercise just by eating less food.
Now you’re probably thinking to yourself I already know this. Tell me something new
Everybody knows this eat less food lose more weight which you are correct but here’s how you do it properly according to a study done from Oxford University which leads me on to Tip Number 1
Tip No. 1
So basically, in this Tip 1 of how to reduce belly fat is you will have to get rid of snacks, you’re going to be having three meals a day and no snacks between them.
And if you do snack, you’re probably not going to hit that target of 500 calories less than your daily.
Tip No. 2
It’s all about portion size so you don’t need to change what you eat but you are going to have to change your portion size
Eat no more than a fist sized portion at each meal so what does this mean
This means that you can only have a daily intake of three fist-sized full of carbs two
- palm-sized portions of lean protein,
- two cupfuls of vegetable or salad,
- you could also have two fist sizes of fruit and they could also have two servings of fat or oil
covering the tip of the thumb now, you could also have 200ml’s of skimmed or semi-skimmed milk.
If you do not want to have milk you could have two pots or two 125gram pots of natural low-calorie yoghurt.
Tip No. 3
You could eat your usual foods which are great, you can do that too but remember if your usual food consists of high sugary foods or high-fat foods like fast
Food then you’re gonna need to avoid, you can do is 10-minute abdominal workouts every day with the usual diet for six weeks and it had a great result. There will also be improvements in health
parameters like blood pressure like blood glucose and lipids now just imagine for a second if you were to mix the abdominal workout tip with the diet control tip which just imagine the results
Now please remember if you have thought about getting unlicensed diet pills because it might seem like a quick fix solution just remember this that the contents are unknown, unproven and untested.
4 effective food to Reduce belly fat
Apple cider vinegar
ACV is a lovely alternative to lemon and superb to cut belly fat, for your hair, for your skin.
You can have apple cider vinegar in the morning Instead of lemon water.
Have Apple Cider Vinegar with honey and a little red chili powder.
Red Chili powder Because cayenne pepper is known to induce weight loss.
How do you measure it?
Apple cider vinegar 1 teaspoon which is 5 ml,
Honey could just be 1/2 teaspoon
Red chili powder could just be a pinch.
And if you do not like in liquid form you can just drizzle some on your salads, apple cider vinegar with some flax seeds, little honey would make an excellent dressing.
Alternative to Apple Cider Vinegar is
- Cinnamon water,
- jeera water,
- methi seeds,
- ajwain water
Everything is available in your kitchen.
Moringa is drumsticks oh the ones you add in our sambar and dal, you get these in powder and tablets but the powder is very essential because it gives you all the nutrition that you know eating a normal drumstick vegetable would give you.
So people who don’t really like eating drumstick the powder works wonders!
How to have it?
Mix it with water and drink it in the morning.
Chia seeds are superb for weight loss and surprisingly have three times more calcium than milk. So a lot of vegans, vegetarians there who don’t want to have milk please have chia seeds.
- Chia water is very healthy
- you can make so many desserts with chia seeds.
- You can make chia pudding.
In fact if you are even having a salad or a bowl of veggies you can sprinkle some chia seeds.
“Jamun” powder or “Karela” powder.
You can have “Jamun”powder or “Karela” powder.
Karela capsules or Jamun powder which is available in the market.
Half teaspoon with lukewarm water every day is going to aid or assist you in losing belly fat.
Sprouted Methi seeds are excellent, they are anti-diabetic, they are also good for losing belly fat. So, having sprouted Methi seeds, one tea spoon every day will also help you to lose belly fat.
All kinds of Guggul, which is an Ayurvedic
Medicine it does not have any side effects it can be used very easily. two tablets every day in the morning, and two tablets every day in the evening with lukewarm water are also very good for reducing the belly fat.
You cut down on foods which have high sugar,
which have high Glycaemic index like rice, potatoes, sugar, too much of wheat flour,pastries, bakeries.
So if you follow some of these tips I am sure you will knock of couple of inches on your belly. I am sure this tips will help you reduce belly fat
READ — How To Get Rid Of Hiccups?