Losing weight is one of the major issues for many. Overweight or obesity has negative impacts on almost every organ in your body by producing excess hormones and chemicals.
There are many reasons that one becomes overweight. When you are overweight or obese, the quantity of fat stored in your body is more than the normal requirement. Excess body fat increases your risk of major health problems.
There are three types of fat: triglycerides (the fat that found in your blood), subcutaneous fat (the fat that sits under the skin) and visceral fat (belly fat). Among these, the belly fat is the most dangerous one and it leads to many health problems such as Coronary heart disease, Type 2 Diabetes and other major problems.
There are many pills, fat loss products and unnatural methods available in the market that claim to reduce belly fat. The bad news is that most of them either don’t work or lead to side-effects causing risk to your health. But, is there a way to reduce belly fat naturally? The good news is yes.
Yes, you can lose belly fat naturally within a few days and that too at your home. To lose belly fat, you don’t need to starve yourself or do exhaustive workouts at gym. It is possible only by just having a proper healthy diet plan with little exercise at home and with positive mind set.
So, here we go the natural way to lose belly fat at home-
How to Lose Belly Fat Naturally at Home:
Consume Fewer Calories: First things first. You have to track your daily food intake and exercise you do. From these, you can evaluate how much calories you are consuming and how much you are burning. The next step is to cut your calorie intake and take minimum amount that is required for your body. When there is a calorie deficiency, your body feeds on stored fat as energy source and reduces fat.
Remember that, you must not cut the calories more than required; otherwise your metabolic rate will be slow down. So, you have to make a balance in consuming and burning.
Get Enough Restful Sleep: Sleep is the most important factor for health, including your weight. This is the one that most people neglect because of their busy schedules.
Studies proved that those who slept for fewer hours are more likely to gain weight than those who slept for more hours. So, it is necessary that you have to aim for at least 7 hours of quality sleep per night.
Have A Lot of Fiber in a Diet: Fiber is a type of carbohydrate that comes from plant based foods. Unlike other carbohydrates, which are broken down by the body and release glucose, fiber is a non-digestible. Fiber helps you to feel your stomach full for long time leaving less room for other foods. So, eating a plenty of fiber such as Avocado, Bananas, Carrots, Chia Seeds, Black Beans, Sprouts, etc. promotes weight loss.
Cut Carbs: Cut carbs from your diet especially refined carbs. Reducing carb intake can help you in losing fat, including belly fat. By limiting sugar and other carbohydrates, glucose formation is reduced. So, your body is forced to get energy from stored fat instead of glucose which is absent.
It is not necessary to completely cut carbs from your diet. Even if you can replace your refined carbs (White rice, Wheat, White Bread, Sugar, Pasta, etc.) with unrefined ones (Fruits, Veggies, Whole Grains, etc.) you can see results.
Avoid Excess Sugar: Sugar is the biggest enemy that increases fat levels. It contains glucose and fructose. Glucose is converted into energy but fructose is metabolized by the liver. When you consume excess sugar, the liver is overloaded with fructose and this converts into fat. Studies shown that excess sugar leads to accumulation of fat in liver as well as in belly.
So, minimizing sugar in your diet is recommended and also it is better to avoid sugar-sweetened drinks and sodas.
Increase Protein Intake: Protein is found to be more effective in reducing fat. It will increase your metabolism; maintain your muscle mass and helps in burning belly fat.
So, add high-protein foods in your diet such as eggs, fish, yogurt, chicken breast, nuts, dairy products, etc. You can also add a quality protein supplement like whey protein in your diet.
Cut Bad Fat and Increase Good Fat: Unsaturated fats that found in Olive Oil, Almonds, Peanuts, Avocados, Salmon fish, fish oil, etc. are good and helps you in reducing bad fat and thus promotes weight loss. Whereas Trans fats found in French Fries, Doughnuts, Processed Foods such as crackers, chips, cookies, etc. should be avoided if you are serious about losing weight.
Avoid Alcohol and Drink Fat Burning Beverages: Alcohol may have health benefits if taken in small amounts, but too much alcohol will harm you and also increase your waist line. So, it is suggested to avoid alcohol and drink following beverages that help in reducing belly fat.
• Water: Water doesn’t contain any calories and helps in reducing abdominal fat. Staying hydrated is very important to break down fat cells and release toxins from your body.
• Apple Cider Vinegar: It is the most popular type of vinegar in natural health community and has lot of benefits. This helps in weight loss, lower blood sugar levels and reduced cholesterol.
• Green Tea: Green Tea contains antioxidants and other substances that improve brain function, boost metabolism and fat loss. Green Tea contains a catechin called epigallocatechin-3-gallate, or EGCG that cause fat to be released to use as energy.
Matcha Green Tea contains more concentrated source of nutrients and is considered as the high quality green tea for melting away your belly fat.
Other Teas that are beneficial are Ginger Tea and Dandelion Tea.
Exercise: Losing belly fat at home is difficult just by following a diet. It is also necessary to exercise on regular basis. It is not necessary to go to Gym; you can do simple exercises at home. Exercise prevents you from re-gaining belly fat after weight loss. Exercise also has psychological benefits such as reducing stress and anxiety. Stress is also considered one of the reasons for increasing belly fat.
Just doing abdominal exercise is not beneficial for losing belly fat and spot reduction is not possible. Exercises like running, jogging, skipping are the great ways to reduce belly fat.
If you are serious in losing your belly fat at home, then it is not enough if you follow one or two of the above tips. You must combine different methods by making a balanced diet and exercising regularly. It is strongly recommended to consult your doctor or nutrition expert before making any changes in your diet.
|Foods to be added and removed from your routine can be checked easily above by color code.
Red Color: Items to be removed from your routine.
Green Color: Items to be added to your routine.
If you are trying for a long time and frustrated by lack of progress, then it may be due to some reasons that are backed by science. We have been fed a lot of myths about weight loss over the years and yet the scientifically proven and tested truth has been waiting to be uncovered.
To know more about the weight loss, click this link and check out a video that tells you what does and does not work, and how you can drop your pounds rapidly and permanently. This video reveals some of the biggest weight loss myths and proves to you through hard science why they don’t work. Also, you will learn more about the foods you eat and the way your body works.