How to lose belly fat? Well it’s a million dollar question, isn’t it? Let’s find it out
How to lose belly fat fast in a week? As losing belly fat is one of the biggest problems faced by our society which lowers down our aesthetical values.
People always say “dude I want to gain some weight to look a bit heavy and bulky”. And in a due course of time, they start gaining weight.
But soon they realize that in an attempt to look gain some bulks and weight they have accumulated a serious piggy bank of belly fat.
And suddenly their question changes now they will be asking how to lose belly fat? rather than gaining weight.
And yes they look heavy and bulky but accompanied by a reservoir of belly fat. And if you want to look heavy in that sense then that is of no use.
As that won’t bring you any aesthetical beauty rather it will endanger you to many of the vicious health diseases.
Having a fat and big belly is not at all liked the people and they try to reduce belly fat through various fat burning foods.
But many fail in the attempt to reduce belly fat and in today’s date its a million dollar question that how to reduce belly fat?
Most of the people they include various types of fat burning foods in their diet. Diet to lose belly fat plays a vital role in solving your question i.e. “How to lose belly fat?”
Keep Track of Your Weight Loss Efforts
It won’t do you any good if you don’t keep track of your weight loss. Keeping track of your health data will motivate you to keep on exercising and maintaining a healthy diet.
You can invest in few inexpensive health tracking tools:
What is belly fat and how to lose belly fat?
When we utter or hear the name of fat then the first thing that comes to our mind is a person with a huge fat belly.
The thing is, in the time of consuming all the things which will lead them to obesity and a fat belly they don’t think and bother much.
But when they own a belly like Humpty Dumpty then they ask several questions like, “am I really looking fat? How to lose belly fat? And so on.
And if you really want ot know, How to lose belly fat then this is the right place for you.The visceral fat or commonly known as belly fat is one of the most harmful among all the fat present in our body.
If you have an excess of belly fat then it can lead you to many of the health hazards. The likes of type-2 diabetes, coronary heart diseases, other metabolic syndromes and resistance to insulin.
Most of the people they go to the gym just to shed the weight of their belly region. As the common thinking goes that with other regions of the body intact they can shed only through the belly region.
And this concept is totally wrong, as you can’t go for the fat loss only in the belly region. Even if you want to lose belly fat you have to go for the whole body fat loss program.
Now again the question remains the same, how to lose belly fat? To lose belly fat you need to bank upon some good diet to lose belly fat.
The diet to lose belly fat should primarily contain fat burning foods in the majority and combine it with some good workout plan.
How to lose belly fat fast?
How to lose belly fat fast is the main and the loudest battle cry in today’s world as most of the people they are worried about their health and lifestyle.
Now, as there are some questions which don’t have an appropriate answer. But we have a perfect answer for the question how to lose belly fat fast?
There are many ways to which we can go for the fat reduction of our belly region which is as follows:
Try to consume more amount of fiber:
Having fibrous food can surely get you the trick done and it is the best answer for how to lose belly fat fast.
The main work of fibers is to mix up with water and to form a gel kind of substance which slows down the consumed food.
As the rate of food that passes through the digestive system is less now so it helps in less accumulation of belly fat.
The fiber content foods are also called as the fat burning food. Our diet to lose weight should always contain some good quantity of fibers in it.
Always avoid having trans fats:
If you seriously want to reduce belly fat then you must skip the consumption of trans fats in your diet to lose weight.
The trans fats are basically found in portions of margarine and also in packaged food items. Having trans fats can lead you to some serious heart disease.
Moreover, it will also lead you to gain belly fat, so, if seriously if you want to reduce belly fat then just avoid trans fats.
Stop Drinking alcohol:
The habit of drinking will not bring any good to you in any way. The some of the researchers have also shown that drinking alcohol can lead you to gain belly fat.
And reducing the alcohol intake can surely help you to reduce belly fat and also will keep you healthy in a long run.
Try to chop of sugary content from your diet to lose weight:
The main reason to cut off sugar from your regular diet is that sugar contains the high level of fructose in it. Fructose is responsible for many chronic diseases when it is taken in large amount.
The diseases like chronic heart disease, type-2 diabetes, the menace of obesity and much more which are harmful to our health.
How to lose belly fat fast in a week?
We always search for this question i.e. how to lose belly fat fast? And we also get many different answers for it.
But if I ask you that, how to lose belly fat fast in a week? Then is it practically possible? So let’s see how to lose belly fat fast in a week time.
Well losing belly fat fast can be tricky and tiresome too. As sometime this may seem impossible that how to lose belly fat just in a week’s time.
So, let’s see how to lose belly fat fast in a week time which is as follows:
Go for circuit training program:
Friends the answer is here right in front of you. As if you need to lose belly fat in a week’s time then go for circuit training 3 days a week.
This is the best way to lose belly fat as well as to gain some serious muscles. Just go for full body training and perform at least 15 reps for every set of exercise you perform.
The exercises like the push-ups, lunges, pull-ups, squats and jumping jack can be included in the training program.
Go for an intense workout for abs:
As here the main bone of contention is the belly fat then to reduce belly fat you need to hit your core muscle.
You can go for some intense core workout programs for at least 3 days a week. The exercise can be performed for 3 sets of 20 reps each exercise.
The exercises like planks, crunches and leg raises can be included in the training schedule for better results.
Drink lots and lots of water:
If you are still asking yourself, how to lose belly fat fast in a week’s time then water is the answer for it.
Drinking lots of water can get you a glowing skin along with a fat tummy. As water flushes out the harmful toxins from our body.
Don’t let stress to invade your happiness:
When we are in stress then it can lead to the overproduction of a hormone called cortisol.
This hormone is basically responsible for the serious issues of abnormal weight gain. So, if you want to reduce belly fat then don’t be stressful.
How to lose lower belly fat?
It is very much easy to gain and put on belly fat, but to reduce belly fat it takes the great amount of hard work.
But among belly fat, the lower belly fat is very much hard to lose. But with the proper diet to lose belly fat and useful fat burning foods this can be done.
Reduce the intake of calories:
It’s quite obvious that if we eat less then we won’t be gaining any extra fat as almost the calories will be used in body functioning.
So, if you want to reduce lower belly fat than preparing a good diet plan with no extra calories in it is the best option to go.
And in the quest of losing lower belly fat, you need to avoid the intake of junk and oily foods.
A properly balanced diet:
The most important thing to lose lower belly fat is a well-maintained diet to lose belly fat. The diet should contain most of the fat burning foods like fibers, anti-oxidants, and water.
Try to include the low-calorie foods in your diet, and also reduce the intake of sodium and salt in it.
Try also to avoid a large amount of sugar intake as it raises the level of insulin in the body. And because of that, the energy gets stored in fat cells.
Along with a proper diet to lose belly fat you also need to get the required amount of sleep. And getting full recovery from 8 hours of sleep is the best possible way to lose lower belly fat.
As if you will not get proper sleep then that will result in the production of ghrelin. This hormone kick starts the craving to consume more amounts of sugar and other fatty foods.
The level of cortisol also increases because of irregular sleep or lack of sleep.
So, always try to get at least 8 hours of sleep for better results in losing lower belly fat.
How to lose belly fat for men with best Exercise and Diet Plan
There are many of the ways by which men can reduce belly fat. So, here are some of the exercises and dietary manipulation by which it can be done.
Have a planned calorie intake:
One of the main things that have to be kept in check is the number of calories you are consuming in your diet.
As the excess of calorie intake can lead you to the formation of visceral fat in the belly region in a period of time.
So, get a meal plan for you by a dietician so that you don’t consume any extra calorie. As a dietician can answer you the best about how to lose belly fat?
Include cardio in your training schedule:
The best way to shed the belly fat is to include cardio in your daily schedule of exercises. Cardio can be done in the form of running or cycling.
Just try to include at least 20 minutes of aerobic workout in your workout schedule and you will see a huge difference.
Start proper weight training program:
With the onset of a planned weight training schedule, one can easily cut off the belly fat. You can also include the core exercises to get best results.
The exercises like crunches, sit-ups, and planks can be combined with the other aerobic and weight training program.
Always get adequate sleep:
The lack of sleep always leads to the deposition of extra belly fat, so try to sleep like a baby and relax yourself.
Lack of sleep will not only take your charms away but your belly will also face the consequence.
Lack of sleep also leads to the release of cortisol hormones in our body which destroys the muscle mass and promotes fats.
How to Lose Belly Fat for Women with Proper Exercise and Diet Plan
One of the main problems faced by women today is the accumulation of belly fat. They try every possible way to get rid of this problem.
So, how to lose belly fat fast for women? Here are the some of the ways that can be adapted to do the same.
A perfect breakfast:
Generally, there is a tendency in women that they tend to skip breakfasts very often. So they need to stop skipping the breakfast.
Breakfast is the most important meal out of three. So, inspite of skipping breakfast try to have some good nutritious king-size breakfast.
Have red fruits more than green:
Always prefer red fruits over the green ones that means eat red grapes more than green ones. The green fruit contains anthocyanins which give this fruits their reddish color.
The main work of anthocyanins is to lower the storage of fat genes hence we gain less amount of fat.
Include eggs in your diet:
Eggs are the best food to add to your diet to lose belly fat it is considered as one of the best fat burning foods.
Egg contains choline, choline helps you to fight the genes that contain fat around your liver. So, try to include eggs in your diet for better results.
Only taking good diet will not help you to reach your goals. But if you combine a good diet with some serious exercise programs then the results will be quicker.
The aerobic exercises can be perfectly gelled with weight training sessions for better results.
How to lose stubborn belly fat- The harder fat on your tummy
The stubborn belly fat is really hard to get rid of. But here are the few of the techniques that can help you to do it easily.
Increase the intake of protein:
The most important diet to lose weight is protein, as it is very much important for any weight loss programs.
If we increase the high intake of protein in our diet to reduce belly fat then the level of PYY increases.
PYY is a hormone that makes you feel full most of the time by decreasing the appetite. Intake of protein also increases the metabolic rate of the body and regains the muscle size during belly fat loss.
Cut carbs from your diet:
Cutting of carbohydrates from the diet can come very handy to reduce belly fat. Instead of carbs, you can add other fat burning foods in your diet to lose belly fat.
You need to consume only 50 grams of carbs per day then only you will start losing belly fat.
Replace daily cooking oil with coconut oil:
One of the best ways to lose belly fat is to consume coconut oil in the diet. The coconut oil contains medium-chain fats which increase the metabolism rate.
Many of the studies have also shown that the consumption coconut oil surely helps to reduce the belly fat.
If you want to increase the burning rate of belly fat then better start taking coconut oil in your diet.
Studies have shown that consuming only 2 tablespoons of coconut daily can give you best results.
Have an account of food you eat and exercise you do:
Tracking the number of calories you consume is the master key to reduce belly fat. As you your self can be the judge of your health.
The tracking of food can help you to know that the amount of protein, carbs and fibers you have already taken.
And this can be helpful as you won’t be consuming any extra nutrients that are not required.
How To Lose Belly Fat : How to lose belly fat naturally- Natural treatment
“Rome was not built in a day”, and in the same way if you thhink that you can get rid of belly fat in a fortnight then you are mistaken.
To reduce belly fat you need to show a great deal of patience along with hard work. Including good fat burning foods in your diet to lose belly fat hold the key.
But here are the some of the natural treatment that can help you to get rid of belly fat naturally:
Eat healthy and natural:
Someone rightly said that “good abs are sculptured in kitchen”, yes this statement is 101% true. A good diet holds the key to belly fat reduction.
Maybe you are training hard but if you aren’t taking care of your diet then it will be of no use.
Try to include the following healthy natural food items in your diet to lose belly fat:
Fruits: Apple, banana, orange, watermelon, pears and pineapple.
Protein: Fish, chicken, egg, whey protein and cottage cheese.
Carbohydrate: Oats, rice( brown), pasta and quinoa.
Always stay motivated :
No matter whatever you do just try to stay motivated all the time. If anytime you feel low then look yourself in the mirror see your large tummy and get up again. Because it’s you, who has to fight the lone battle of losing belly fat.
For that, you need to measure your body fat before starting the transformation, take your pictures and notice your progress.
How To Lose Belly Fat : Diet to lose belly fat with Best weight loss diet
Here are the top diets that really helps you to know how to lose belly fat which is as follows:
- Apple cider vinegar
- Bell pepper
- Chia seeds
- Granny Smith apple
How To Lose Belly Fat : Exercises to lose belly fat
If diet plays an important role in losing the belly fat then the exercises also play an important role in doing the same.
Hence here are the some of the main exercises that are important in losing belly fat which is as follows:
- Lunge twist
- Vertical leg crunch
- The stomach vacuum
- Rolling plank exercise
- Reverse crunches
- Captains chair
How To Lose Belly Fat : Best way to lose belly fat fast
There are many of the ways that are available and people are also trying them to lose belly fat. Some of the ways include adding the fat burning foods in the diet to lose belly fat.
But here are the some of the ways that are best in the business if we want to lose belly fat which is as follows:
- Do not consume sugary content in your diet and also avoid the drinks containing sugar and other sweeteners.
- Eat more amount of protein and reduce the intake of fat and carbohydrates in your diet.
- Eat mostly the foods that are rich in fiber content and full of water.
- Don’t forget to exercise regularly.
- Track down the amount of the food you are eating.
- If not weight training then go for yoga practice to reduce belly fat.
Tips to reduce belly fat: How To Lose Belly Fat
Here are the some of the tips to reduce belly fat which can be very useful for you:
- Try to reduce the level of stress
- Do not eat refined carbs in your diet
- Lifts weight regularly
- Try to eat probiotic foods in your diet
- Drink green tea
- Change your lifestyle
- Drink plenty of water
- Try to wake up early after a good night of sleep
Hence, the answer to the question how to lose belly fat is crystal clear to you. So, for more updates on health and fitness always visit HealthLove.in