Tips to Reduce Belly Fat

पेट और कमर की चर्बी कम करने के उपाय

Read this article in: हिन्दी

Introduction 

Want to know a few tips to reduce belly fat?

Well, you are on the right page!

The most stubborn fat to lose is the belly fat. It is the easiest to accumulate fat but is the hardest to lose. Abdominal fat looks awkward and can be the main cause of many lifestyle diseases such as obesity, diabetes, high blood sugar, and high blood pressure.

If you are experiencing difficulties in reducing abdominal fat and it is increasing day by day. Then relax! We can help you with easy diet and exercise tips to reduce belly and waist fat easily. Make sure you follow them regularly to gain confidence and look fit!

Causes of Belly Fat

A little fat on the abdomen and hips is fine. Since they protect your bones from physical damage. But when this fat accumulates in a high amount then it can cause trouble for you. There may be various causes or causes of fat in the abdomen and groin area. These are the following:

1) Poor Diet

When you consume foods that are high in sugar and fat, they can slow down your body’s metabolism, cause weight gain, and in turn prevent the body from losing weight. When you eat a carb-rich diet, protein intake decreases, and weight gain is easier because carbs are not easy to digest.

2) Genetic

There are some fat cells in our bodies that grow genetically. So if your parents or someone close to your family has stomach fat problems then it can affect you.

3) Hormonal Changes

Typically, women face hormonal changes, during which they may gain too much fat. Women who are above the age of 40 face menopause, where estrogen levels drop and fat begins to accumulate. Leading women in this age group do not gain weight but are fat.

4) Stress 

A steroid hormone called cortisol helps the body regulate and cope with stress. When a person is in a state of high pressure, their body releases cortisol, and this may affect their metabolism.

People reach for comfort food, especially when they feel stressed, and cortisol causes excess calories that remain around the stomach and other areas of the body to be used later.

5) Lack of Exercise

A person who consumes more calories usually stores fat in his waist and abdominal area. And, one who suffers a sedentary lifestyle – those who do not do yoga or exercise find it difficult to lose fat.

6) Bad Sleep

Both poor quality of sleep and short duration can play an important role in the development of abdominal fat. To stay healthy you should sleep at least 7-8 hours.

7) Alcohol and Smoking

Both of these habits are very bad and can be life-threatening. Smoking and drinking alcohol can cause liver disease and also have high abdominal and visceral fat which is bad for our life.

8) Other Diseases

Some diseases can cause stubborn fat to accumulate in your stomach, waist, and thighs. It can be very difficult to make excuses. Usually, women face it more. They tend to shed fat if they have cancer, high blood sugar, and pressure.

Diet Tips to Reduce Belly Fat

You should always have breakfast like a king, dinners like a prince and a beggar. Here are diet tips that you can get a flat tummy by following. Eating a proper and well-balanced diet will always help you reduce stubborn belly fat.

What To Eat:

1) Eat More Protein

Protein is very important to reduce weight and fat. When you eat more protein it can reduce up to 60% of other food cravings. Regular intake of proper protein foods such as whole eggs, fish, legumes, nuts, and lean meats can reduce your stomach fat. If you feel you are deficient in protein then you may have a limited amount of whey protein to make up for the loss.

2) Drink Plenty of Water

Water is the key to weight loss. It can also reduce abdominal fat with proper diet. Therefore, it is very important to have at least 3-4 liters of water every day. Water can flush out and eliminate fat in the form of toxins.

3) Eat Fiber-Rich Foods

Dietary fiber may be the best for reducing abdominal fat. The best way to get more fiber is to eat lots of plant foods, including fresh vegetables and fruits. Legumes are also a good source, as well as some grains, such as whole oats. When you eat fiber it takes a lot of time to digest and hence you do not feel hungry and you eat junk.

4) Include Vitamins

Vitamin C is a liquid nutrient that provides antioxidants in the body, which is good for your overall health. For those who want to lose weight, these nutrients are essential, as vitamin C helps induce metabolism which will help reduce belly and back fat.

What Not to Eat:

1) Eat Fewer Carbohydrates

If you want to stay fit, active, and low fat then you need to stop eating more carbohydrates. When you stop consuming carbs, it automatically reduces the weight of water in your body.

2) Do Not Eat Sugar

Sugar is half glucose and half fructose. When you eat too much extra sugar, the liver becomes overloaded with fructose and is forced to turn into fat that begins to appear on the area of ​​your waistline and abdomen. Foods that contain sugars can slow down your metabolism and therefore put you on fat.

3) Avoid Processed Food

You should avoid refined foods or those high in simple sugar and trans fats, such as white bread, snack foods, and diet soda. Even if they are labeled as low-fat, these foods are converted to sugar and stored in your body as fat.

4) Dairy Products

Lactose intolerance can range from mild to severe, but either way gas formation is usually a symptom. If you are feeling bloated, try reducing the amount of milk, cheese, yogurt, and ice cream you eat and see if it helps reduce abdominal fat.

Diet Tips to Reduce Belly Fat

Exercises to reduce belly and waist fat – Exercises to Reduce Belly Fat

Apart from dieting, exercise is one of the most common strategies employed by those who are working hard and waiting to save weight or even fat from the stomach. It burns calories and therefore plays an important role in weight loss. Again, not only can exercise reduce fat but also helps to relieve stress. Let’s see what kind of exercises are good for reducing belly fat and also how you should do it. Follow these regularly to see visible results.

1) Walking

Certainly, walking is the best exercise you can do to get rid of body fat. It is easy and also good for beginners. You can also get relief from your joint pain while walking. Start walking light to moderate for 30 minutes every day 5 days a week. Gradually you can increase the frequency and speed. Try walking up and down the stairs or walk with your dogs too. Regular walking can reduce body fat and waist circumference by an average of 1.5%.

2) Swimming

If you want to get back in shape in a fun way and if you love water then swimming is all you need. Swimming is a low-impact exercise that can gradually relax and tone each muscle in your body. Besides, it can also free your joints. Swimming can also improve your flexibility and can help you reduce belly and waist fat.

3) Cycling

Cycling is a good way to lose fat from your stomach. It is best to have a bicycle that you can ride on the roads. Start cycling on the roads in the morning without any food. This will work on your fat more easily. It is one of the best cardio exercises to pump your body.

4) Running

Running or jogging is essential when your objective is to reduce fat. Both may sound the same but both have different speeds. Jogging is slightly less compared to jogging. Both of these forms are great for reducing visceral fat around your stomach. This type of fat revolves around your internal organs and can cause various chronic diseases such as heart disease and diabetes.

5) Weight Training

Doing weight training cardio exercises can increase your metabolism rate and help you digest the food you eat correctly and do not allow fat stores to build up around a particular area. Weight training can help you burn calories during and after your workout. It can also help you build muscle which is good for your body.

6) Yoga

Yoga and meditation are a popular way to exercise and relieve stress.

It cannot usually be thought of as a weight loss exercise, it burns a fair amount of calories and provides other health benefits. Below are some popular yogasanas that you can do at home to eliminate fat from your waist and abdomen.

Kapalbhati Pranayam

This pranayama is a warming exercise that can help flush out your sinuses and respiratory system. It can be beneficial to practice daily. Since it targets the abdominal area, it can effectively reduce abdominal fat. This is the best exercise for abdominal fat

How To Do It?

  • First, sit on the padmasana, keep the spine straight, and close your eyes
  • Then, take a deep breath through both of your nasal cavities until your lungs are filled with air.
  • Now exhale loudly with both the nostrils, due to which your stomach becomes deeper inside.
  • Repeat as many times as you want and can.

Anulom and Vilom Pranayama

It is a breathing exercise or a yogic practice that helps control the energy of terror. It is very easy to perform and can eliminate toxins from your body. It can bring mental peace, calmness, and peace in your life.

How To Do It?

  • Close your eyes and sit in Padmasana and place your hands on your knees.
  • Close the right nostril with the right thumb. Inhale slowly through the left nostril, pouring as much oxygen as possible.
  • Remove your thumb from your right nostril and exhale simultaneously.
  • When you exhale, use your middle finger to close your right nostril and remove the thumb from the right nostril and then exhale.
  • Repeat the same process for 5 minutes.

Setubandhasan Pranayama

Bridge pose can stimulate your abdominal organs and thyroid glands. It can improve digestion and help regulate metabolism. This is a diversion that can help you reduce belly and waist fat.

How To Do It?

  • Lie on your back, bend both knees and keep the feet flat at hip-width apart. Keeping the palms facing down, place the hands along the body.
  • Press the feet into the floor, inhale and lift the hips upwards.
  • Push the arms and shoulders down to raise the chest.
  • Hold the breath for 10 seconds and then release the spine while rotating on the floor.

Sarvangasana

Sarvangasana or standing shoulder is a yoga pose where the entire body is balanced on the shoulders. This pose is great for toning the thigh muscles, thyroid, and effectively losing excess fat from the abdominal area.

How To Do It?

  • Lie on your stomach or lie down.
  • Slowly raise your legs upwards and bring it at an angle of 90 °.
  • Lift the hips and bring the legs towards the head.
  • Raise legs; The abdomen and chest try to form a straight line.
  • Place the palms on your back for support.
  • Keep the chin near the chest.
  • Maintain position as long as comfortable or for at least 30 seconds.
  • Slowly return to the original position.
  • Do this at least two or three times.

Half Boat

This is a very important exercise to reduce abdominal fat. It is a form of full ferry currency. This mudra acts as a straight belly and waist fat and tones your entire body.

How To Do It?

  • Lie on your back and close your head and shoulders with the ground.
  • Then pull your belly button towards your spine, lower your middle back towards the ground.
  • Keep your feet down, keeping them together keeping your feet above the ground.
  • During this posture take 3 deep breaths and hold it.
  • Rest and continue for 5 minutes.

Home Remedies to Reduce Stomach Fat

Water, Lemon, and Honey

To remove excess fat from your stomach, mix warm water with honey and half a lemon on an empty stomach every morning. It increases your metabolism and thus helps to reduce abdominal fat naturally.

Gourd Juice

Gourd juice can help you to reduce belly fat naturally. It helps to reduce abdominal fat by increasing metabolism. You can drink a glass of lukewarm juice. It is better to drink a glass every morning on an empty stomach. This is great for weight loss.

Supplements to Reduce Belly Fat

There are supplements that you should consider when you want to reduce belly and waist fat. You should take these along with your daily diet and regular exercise.

Garcinia Cambogia 

Garcinia cambogia is one of the most recent and popular supplements for reducing abdominal fat. It blocks your body’s ability to make fat and it breaks your appetite. Losing excess weight can also help keep blood sugar and cholesterol levels under control.

Green Coffee Beans

When you consume pure extracts of green coffee beans, you can achieve an effective loss of fat from the area of ​​your stomach and groin. It contains caffeine which increases the release of fat-burning enzymes in the body.

Green Tea Extracts

Green tea extract is rich in catechins and also contains a good amount of caffeine. It can boost your metabolic rate and helps in burning calories easily.

Glutamine

When you have more glutamine in your system, you are better at reducing your weight while maintaining the muscles evenly. Incorporating glutamine into your diet will help you stay on track with your anti-inflammatory diet plan and help reduce cravings for carbohydrates.

Buttermilk Protein

People think that whey protein is only for those who go to the gym for weight training. But this is not true because whey protein can be reduced by up to 10 kg in a healthy person. When you eat a moderate amount of whey protein, you do not feel hungry for long.

Vitamin D

If you are deficient in vitamin D, not only do you have bone problems but you can also be obese. Therefore it is very important to regularly check your vitamin D levels and take them at the required dose.

Some Tips to Reduce Belly Fat

Some other tips that you should follow if you want to reduce your belly and waist fat.

  • Drink at least 7-8 glasses of water
  • Exercise for at least 30 minutes 5 days a week
  • Always eat fresh fruits and vegetables
  • Get at least 7-8 hours of sleep at night
  • Never forget to have breakfast
  • Always have a well-balanced diet

Conclusion

We know that it is very difficult to actually reduce belly and waist fat. This is the reason why we have done all the hard work of research and have taken all measures to reduce abdominal fat in one article. We hope that this article has solved all your questions about how diet, exercise, and supplements can reduce stomach and waist fat easily.

Did you like this article? Then share it with your friends and family. Did we forget to mention anything? Give us feedback in the comment section below. Also, be sure to mention the most effective way for you to lose belly fat.

Team Zotezo
We are a team of experienced content writers, and relevant subject matters expert. Our purpose is to provide trustworthy information about health, beauty, fitness, and wellness related topics. With us unravel chances to switch to a balanced lifestyle which enables people to live better!

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