Fat is made up of excessive calories and undiluted cholesterol and acids from our diet. Nowadays, we’re so busy that we’re not cautious about our eating and water drinking habit. If you’re seriously willing to get rid of belly fat and strengthen your abs then watch your water drinking schedule. You can use any mobile application to keep reminding you about this.
It is medically advised that an individual should drink at least 3-5 liters of water every day. That means 1 glass of water every alternative hour is the must. Think this habit as “Water Therapy” and you will see the results within a month. This habit will increase your metabolism and digestion. It will start dissolving stubborn fat off your belly and side hips. With a long-term adoption of this habit, you will be slim and can completely get rid of belly fat problem.
2. Eat more fruits and vegetables:
Sadly, fresh fruits and vegetables are often pushed aside and replaced by fatty, sugary more processed food. Although, many people view eating vegetables as a chore that must be completed before dessert is served; vegetables are an integral part of maintaining a healthy body as well as losing and keeping off belly fat. Increasing your fruit and vegetable intake can greatly improve metabolic processes that have been altered due to weight gain. Furthermore, it may be easier for some people to simply add more fruits and vegetables to their diet rather than limit a number of calories eaten.
Fruits and vegetables actually work to block the formation of fatty tissue around the midsection. The nutrients found in various fruits and vegetables help to combat inflammation and other symptoms of bodily stress that lead to weight gain. They contribute to healthy endocrine systems, cardiovascular systems, and metabolism. Although, it should be noted that cooking vegetables in fatty oils can eliminate the nutrient content and overall effectiveness of the vegetable.
Adding more fruits and vegetables into the diet does not have to be seen as a chore, it can be fun! A good place to begin is by just eating more of the fruits and vegetables that you enjoy. There is no reason to force yourself to eat grapefruit or Brussel sprouts, for instance, if you don’t like the taste. A great way to incorporate fruits and vegetables into your diet is to drink freshly made smoothies on a regular basis. With a small investment in a blender, you can make fresh fruit and vegetable smoothies any time of day! Another fun way to add more fruits and vegetables is to watch or join a cooking class. Many restaurants offer classes for a fee but you can also utilize the internet and watch free cooking blogs and explore websites.
3. Design Your Workout Plan:
Weight loss programs and Gym diets are not new to anybody now. We can see every 8 out of 10 people joining special exercise programs and trying hard to get rid of the stubborn fatty belly. Most of them are either giving up without any results or seeing results on a very long-term after working so hard.
This is because accepting generalized exercise program designed for everyone. Here we need to understand that as a doctor prescribes medicines to each patient based on her complications and symptoms, every individual should adopt specific exercises as their workout plan. No doubt the generic warm-up exercises should be done on regular basis by everybody but then it comes to perform specific exercises such as:
- Cardio Exercises.
- Stretching & Gymnastics
- Athletics Exercises
- Heavy Weight Exercise Workouts
It’s a myth that everyone can do any kind of exercise. You should understand the level of fat in your body and ongoing medical conditions if any. Based on that you should start with specific exercises that can be beneficial for you the most.
Some studies have found aerobic exercises are excellent for reducing belly fat. Aerobic exercise is defined as an activity that increases your heart rate and respiration which is sustained for twenty to sixty minutes. Aerobic exercises are also referred to as cardio exercises because they cause your heart rate to elevate. Common cardio exercises are walking, jogging, biking, swimming, and even include walking on a treadmill or elliptical machine. The key to being successful with an exercise regimen is regular and systematic practicing of the exercise. When you exercise to lose weight it will typically take a number of weeks before you reach your goal.
There are scientific studies that explore whether dieting with aerobic exercise or aerobic exercise alone is enough to eliminate excess abdominal fat. One study found that adults who walked briskly or lightly jogged on a treadmill for one hour, five times a week, for at least three months saw a decrease in the amount of belly fat. In the study, the participants did not diet and although they lost abdominal fat, they did not overall shed a significant amount of pounds.
Aerobic exercise is another weight loss method that can be done from the comfort of your own home, or with the company of supportive friends, without taking a class. Although some people may prefer walking or jogging on a treadmill, using a stationary bike, or elliptical machine, special equipment is not necessary to reap the benefits of cardio exercise. Cardio can be as inexpensive as walking around your neighborhood for thirty minutes to an hour. Alternatively, if you already own a regular bicycle, you can ride your bicycle as an aerobic exercise. A mixture of cardio and other resistance training exercises was effective in lowering body weight and eliminating belly fat in just two months.
4. Manage Your Diet Smartly:
A diet high in fats and sugars contribute to gaining weight, especially around the abdominal region. Altering the way you eat by adding more fruits and vegetables, increasing protein and fiber intake as well as limiting fat, sugar and calorie intake, can have long-lasting positive effects on your weight.
A diet can help you lose weight in the short term, but a lifestyle change in eating habits will help to keep off the extra pounds. Many popular diets claim that a low-calorie diet is the best way to lose weight. There is some truth in that method, although it may not be a sustainable practice for everyone. Low-calorie diets and even low-calorie lifestyle changes are effective in losing belly weight and keeping it off. One study observed adults who participated in a low-calorie diet for two years and then stopped. The participants were able to keep off over fifty percent of the weight they originally lost even two years after they stopped the calorie restrictions. Long-term diet changes have a long-lasting effect.
Even though there are benefits to a low-calorie diet, you do not have to starve yourself to achieve a significant change in diet. Eliminating sugary drinks from your diet has been shown to reduce your belly fat. The sugar and calorie content from just one twelve ounce soda per day for one year can contribute up to fifteen excess pounds to your waistline. Actions as small as replacing your afternoon cola with a cup of tea or glass of water can actually help you reach your body goals.
You should also focus your attention on what you eat, not just how many calories you are consuming. The nutrient content of your food is a large factor in losing weight and maintaining a healthy metabolism.
5. Strictly Manage Your Daily Routine & day-to-day stress:
We just discussed on the weak metabolism & digestion as the root causes of fatty belly and excessive cholesterol and acids in the blood. Now, we need to understand that not only food is responsible for our weak digestion but also the daily routine of life is equally accountable for it. This might be hard to accept but your day-to-day routine does matter! Assume that you’re a very busy person working for your job or business day & night. You may not have a fixed time for your lunch and dinner. In this case, your body is not habituated to accept the food during a specific time while disturbs your digestion cycle and ultimately leading towards higher fat and cholesterol in your body. Similarly, your sleeping habit also impacts on the fat and cholesterol levels in your body.
Everyone is familiar with stress at some level. But, did you know that stress can make you fat? Unfortunately, we have a lot of stress in our lives; jobs, relationships, and finances are the biggest stressors among American adults. These common stressors often lead to weight gain over a long period of time.
This is because stress releases cortisol. Cortisol is a hormone that is integral for many internal processes including metabolism. An influx or steady stream of cortisol in the body can lead to other chemical reactions that cause fat deposits in the abdominal region. Simply put, stress makes you fat.
Unfortunately, getting an inadequate amount of sleep is another factor that can lead to gaining weight. Sleep deprivation causes stress on the body and can alter its functions. Sleep also allows both the brain and body an opportunity to recover and modulate homeostatic processes. The essential bodily functions that are regulated during the sleep cycles include metabolism. So getting at least eight hours of sleep on a regular basis is crucial. When you do not get an adequate amount of sleep on a regular basis, your body is not allowed sufficient time to complete the cycles that manage internal processes. Metabolism is a process that suffers greatly from inadequate sleep. This leads to terrible eating habits and the appropriation of body fat to the abdomen. Chronic inadequate sleep is a physical stressor for your body as well as a psychological stress factor.
An excellent practice for general health, that can be introduced during a weight loss regimen, is to get consistent and adequate sleep. Proper sleeping habits can help reduce belly fat by reducing the amount of stress on the body and allowing the body to regulate vital processes such as metabolism.
Relieving the stress we experience on a daily basis can help stop the bodily mechanisms that add to pesky belly fat build up. Meditation is one of many methods that can be used to reduce stress. There is a growing body of research dedicated to studying the effects of meditation and mindful thinking on weight loss. Researchers have studied the effects of meditation and mindful thinking on the loss of abdominal fat. The study revealed that meditation, self-acceptance, and awareness, along with light yoga had the effect of reducing belly fat. Meditation was used as a tool for stress relief and self-control. Meditation is not enough to lose abdominal weight on its own; however, it can help you to power through food cravings as you adjust your diet.
Scientists have noted the importance of addressing the underlying stress factors when creating a weight loss regimen. It is common knowledge that the toughest weight to lose is around the stomach. It is just poor luck that humans gain a generous amount of body fat around the abdominal region due to the consequences of chronic stress. Most weight loss regimens do not address this cause of fat and that may be why they do not seem to work! The most effective weight loss regimen must include stress relief and proper sleep as a daily practice.
Hope you will find these healthy tips very resourceful to reduce your fatty belly. We are highly committed to providing you the best health tips and insights forever. Please visit our blog to explore more useful articles like this one.
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