Ways to Reduce Belly and Waist Fat
Controlling
diet is important in keeping people healthy
and fit. Due to the busy routine, the physical activity of the people is
decreasing day by day, due to which the calories taken are converted into fat
and visible in parts around your abdomen. Often people are engaged in losing
weight
However, the most common problem is the removal of the fat surrounding the belly. Do you know that some people are not fat but there is enough fat around their stomach? Fat accumulation on the stomach not only spoils your health but it also spoils your look.
Nowadays
people who suffer more than the problem, are fat. In addition to changing
lifestyle and running life, eating habits and eating habits are the main
reasons for the increase of fat in the stomach and the rest. Apart from this,
there are several other reasons why fat increases.
·
Health
also spoils the look on the fat deposited on the stomach.
·
Drinking
water at the end of the meal is one of the main reasons for the stomach.
·
25
per cent of calories burn regularly by going on a trip.
·
Stress-enhancing
hormones release when sleep is not complete.
Fats
increase fat by eating food. Many people sleep very little, due to which the
difference also increases on their body. One of these effects is found in the
body in the form of increased fat. Fatty foods also increase fat by eating more
fried and carbohydrate substances. Drinking and smoking also increases fat on
the stomach.
Causes of Belly Fat
Having
a little fat on the belly is considered normal. It is said that if it is
fixed in the waist and stomach, it protects our bones just like cushions. Also,
the internal organs of the body can work well. At the same time, if the fat is
definitely high, then it may have to deal with many diseases. Here we will discuss
about the main causes of excessive fat on the stomach.
Genetic
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According
to the scientists' research, some fatal cells are genetically grown in the
body. If anybody's family is suffering from this problem, then the next generation
is also suspected of having this problem.
Weak digestive system
Along
with aging, our digestive system also starts weakening. It also causes the
stomach fat to increase. It is commonly seen that in this case women are more
prey than men. Problems like thyroid and sugar are also surrounded by the body
due to poor digestive system.
Changes in hormones
Generally
women have to face hormonal changes. When she has reached the middle of his
life (around 40), then fat increases faster than body weight. At the same time,
levels of estrogen hormone decreased and levels of androgen hormone increased
during menopause. This is the reason that the fat around the waist is high.
Stress
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The
stressed person goes one after another and suffers from multiple diseases.
Increasing fat in the body is also one of them. When we are in stress, the
level of cortisol in the blood becomes high. Cholesterol increases fat levels
in the body, thereby increasing the fat cells. Generally, this condition increases
the fat around the stomach.
Other diseases
Some
diseases are such that they may have to suffer from increased weight due to
grip. This problem is especially high in women. If women have sugar, breast
cancer, heart disease or high blood pressure, then the possibility of fat
increases around the waist and abdomen.
Muscular laxity
When
the muscles around the stomach begin to loose, then the fat in that place may
begin to grow.
Wrong posture
It
may seem strange to read or hear, but there are no two opinions that getting
fat up in the body also increases. Sitting in the waist can cause more fat
around the stomach. Most people sit after dinner and do not roam at all. This
also increases belly fat.
Sitter's habit
In
the days of modernity, our life has become so easy that we have stopped doing
physical activities. We try to do our work every day, whether in the office or
in the house. Instead of taking time out, we prefer watching TV or working on a
computer. As a result, the level of fat increases in our body. Due to being
sitting in one place for a long time, fat increases in the stomach and the rest
of the body.
Over feeding
We
do not eat anything in the daytime. Sometimes they eat more than the pressure
of work or stress and then sit and work in the same place. In this way, fat
increases around the waist and stomach.
Now
you have learned how your body accumulates belly fat? Let's now know how did
you lower the belly fat.
Exercises to reduce belly and waist fat
Some
people have fat around the stomach and waist, so much that they do not want to
wear their favorite clothes. Many times such people have to be victim of
inferiority while sitting in front of others, because their stomach's fat
clothes are clearly visible. Such people are always immersed in how to reduce
the stomach fat. It is important that such people should exercise regularly.
Here we are showing some exercise that you will surely benefit from.
First of all we talk
about cardio exercises (for heart):
1. Running
There
is nothing better than running to keep the body tight and fit. While running,
where the heart is able to work well, extra calories burn and gradually the fat
starts decreasing. Run a few meters in the beginning and run slowly instead of
fast. When the body gets used to it, then it can increase its speed and time.
2. Swimming
This
also leads to less body fat accumulation. Swimming is also good for the heart.
Not only does the weight decrease due to swimming, but the body gets better in
shape. You can do this once or twice a week. If you have not learned swimming
before, then do it under the supervision of a trainer.
3. Cycling
It
is considered the best and the simplest cardio exercise (for the heart). From
this, where the legs, feet and legs are good exercises, while the extra fat and
calories in the body also get out.
4. Walking
If
you do not want to do all three of the above things, then go for half an hour
every morning and evening. Apart from this, the fat deposited in the body
starts reducing. If possible, then you should walk with fast steps. It is
considered easy and safe in the measures to reduce belly. Walk daily in the
morning and evening, belly fat will be reduced. In addition, after drinking a
glass of lukewarm water every morning, add one or two teaspoons of honey and
drink it. Doing this will help reduce stomach fat.
5. Weight training
If
you have time to go to the gym, then you can exercise weight training there.
Exercising with weight lifting will not only make your body look attractive,
but also strengthen your digestive tract. Keep in mind that only under the
supervision of a professional trainer, weight training is done at the gym.
What Should you do reduce belly fat?
Avoid drinking water
after eating
It
is often seen that after eating the food, people drink a lot of water, which is
one of the main causes of stomach. It is not advisable to drink water at the
end of the meal, but drink only after one and a half hours. If you feel real
thirsty, then drink just a cup of tepid water after the meals.
Eat a little
Eat
several times a day, instead of eating three times a day. Keep eating something
every two hours. It also keeps the body's metabolism well and energy level
remains. Increase the amount of protein in the food. They take too much time to
digest and the stomach is full for a long time. White egg part, fat free milk
and curd, grilled fish and vegetables will make you slim and fit.
Honey is beneficial
As
we all know, honey is the property of mine. It is also effective in reducing
obesity. Mix honey in lukewarm water every morning and drink it. By adopting
this process regularly, you will soon be able to see the effect.
Drink Green Tea
If
you are very fond of drinking tea, then instead of drinking milk tea, drink
green tea filled with antioxidants or black tea. It contains amino acids called
thyanine, which discharge such chemicals in the brain and control your
appetite.
Walk Morning Walk Fit
Go
for a morning walk and do not forget to take a break even after dinner. This
will help to reduce the extra calories of the stomach and waist. Because going
on a regular tour, 25 percent of calories burn. To reduce the stomach quickly,
keep a thirty-minute walk session. If you can not walk continuously with speed
then interval between them. Walk fast and then reduce the speed.
Take care to eat food
If
you eat junk food a lot or you like oily food then now start avoiding them.
Instead of normal flour instead of normal flour, eat chapati with barley and
gram flour, this will soon slim trim. Eating some grams of almonds daily can
reduce waist size in half to six inches in 24 weeks. So from today, decide that
hundred grams of nuts daily will be included in their diet. It is rich with
calories and also contains fiber. Take balanced calories in the food. You must
take at least 2000 calories a day.
Complete sleep
It
is also important to take adequate sleep with balanced diet and exercise.
Stress-free hormones are released when sleep is not complete, which inspire you
to eat, which also increases stomach fat. Belly fat is reduced in people who
sleep 6 to 7 hours a night. People who are more or less sleepy are more likely
to suffer from oral problems.
Exercise Ball
Lie
directly on the back of the ground on the ground. Now take a big ball exercised
on your hands and lift your legs up. Now grab the ball of your hands on your
feet and then take the legs down and come back again by taking the ball again.
Then take the ball that has been lifted from the feet again in your hands.
Perform this action 12 consecutive times. By doing so, the accumulation of fat
on the stomach will start decreasing in a few days.
Yoga is also one of the
measures to reduce belly fat. Here we are telling you about some Yogasons
To
reduce your waist and lower abdomen, you will have to do yoga regularly in the
morning. Any way you can stay healthy with yoga. But especially if you do such
asanas that help reduce your stomach and waist. Do every day of Surya Namaskar,
Sarangangaan, Bhujangasan, Vajrasana, Padmasana, Shalbhasan etc.
1. Setubandha Yogasana
By
doing this posture, it helps in reducing the stored fat near the stomach and waist. Also the stomach and
thigh muscles are strong. If there is any kind of pain or stretch in your neck,
then doing this asana will also cure it. Not only this, if your spinal cord has
fallen on one side due to sitting in the wrong way, then this seat also fixes it.
Way to do:
Lay
on the ground on the back and turn both knees and hang the feet on the ground.
After this, keep both arms straight on the feet, palms should be restrained on
the ground. Now lift the waist towards the top, while leaving the breath, while
keeping feet and hands in the same position. After remaining in this condition
about 30 seconds slowly return to normal posture.
Caution: People with hypertension should not
do this posture.
2. Kapalbhati
To
reduce obesity this yoga is considered to be the most beneficial. It is said
that the results are soon to be seen. Problems such as constipation, gas and
acidity disappear when it is done regularly. Stomach veins are strong and our
digestive system works well.
Way to do:
Sit
in the posture of Sudhasan on the ground and close your eyes. Now gradually
leave the breath out through the nose. When you leave the breath out, your
belly will go inwards. Keep in mind that while doing this, you do not want to
breathe in, only to leave. Every day, five chakras of this posture will benefit
from morning and evening empty stomach.
3. Anulom-Bilom
Pranayama
Of
course this is easy to posture, but it is effective in reducing obesity. It is
also called pulse purification pranayam, primarily. It has the flow of blood in
the body properly.
Way to do:
Sit
in the posture of Sudhasan on the ground and close your eyes. Now close the
nose on the right side of the right hand thumb and breathe from the left and
count to five. Now with the fourth finger of the right hand, close the nose on
the left side and gradually release the breath from the right side.Now in this
situation, while breathing in and after counting up to five, stop the nose from
the right and leave the breath from the left.
Such
cycles can be done four to five times per minute.
Caution: High blood pressure and heart
patients should do this with the advice of trained Yoga Guru and under their
supervision. At the same time, it should never be loud or fast.
4. Balasan
If
you are wondering how to reduce the stomach fat, Balasan is the best. While
doing this posture, our condition is like the embryo found in the mother's
womb. Therefore, it is called Balasan Yoga. Stomach muscles are strong after
bathing. It takes about 10 minutes daily in the stomach.
Way to do:
First
of all, vigorously sitting on the knees and putting all the weight on the ankles.
Keep your waist straight, lift your hands straight up while breathing. Now
leave the breath and bend forward. Try that your head should be ground and keep
your hand straight. While staying in this situation for a few seconds, get back
while breathing.
Caution: If there is pain in the back or the
knee operation, then do not do this asana. Also, those who have diarrhea should
not do this asana.
5. Naukasan
This
posture is beneficial in waist and abdominal remedies. By doing this, the small
intestine, large intestine and digestive system gets better.
Way to do:
Lie
down on the ground with your back and mix your ankles and claws together. Both
your hands should be adjacent to the waist and the palms should be towards the floor.
Now raise your legs, hands and neck parallel to the top, so that the full load
of the body will be on your knees. After about 30 seconds of being in this
condition, slowly breathing slowly in normal condition.
Caution:
Those
who have serious gout and abdominal problems should not do this posture. Also
pregnant women should avoid this posture.
We
have learned exercising what kind of exercise can control our weight. Now is
the time, to know what to include in our diet that the fat on the stomach cannot
be accumulated.
What to eat and not to eat to reduce stomach fat
If
you do not keep the food balanced, then whatever exercises you have, the stomach
fat will not be reduced. Let’s take a look at what we need to eat and lose weight.
As soon as you wake up
in the morning:
After
getting up in the morning, drink two glasses of lukewarm water, so that your
stomach is cleared. After retiring from defecation, drink a glass of lemon in
warm water and drink it. Those who have sugar, do not mix sugar in lemonade and
those who have high blood pressure, they drink without salt. Scientific
research has proven that drinking lemonade reduces weight.
Before breakfast:
Eat
about 5-6 almonds 15 minutes before breakfast. Keep these almonds soaked in
water overnight and take out the peas in the morning and eat them. By eating
Almond, the body gets essential nutrients. Almond contains fiber, which
eliminates hunger.
Breakfast:
Two
Chapatti with low-fat yogurt can eat. Instead, you can also take two brown
breads, which can put an almond butter on it. A bowl of oats can also be eaten
in them.
Two hours later:
If
you take breakfast in the morning, then eat any fruit around 11 o'clock or you
can also eat it after making various fruit salads.
Lunch:
Surely
eat vegetables' salad before eating. By eating salad, the body gets extra
fiber. After this, mix one or two roti and mix well with vegetables and boiled
dal. If you eat non-veg, then take a piece of fish. Try to eat food at one
o'clock.
In the evening:
At
least five o'clock in the evening before dinner, you can drink milk with a
fruit or a glass without cream. Apart from these, green-tea or coconut water
can also drink.
Dinner:
Dinner
should always be light and should be done by eight o'clock. In the dinner, you
can take a veg or chicken soup without butter. After this one can take one or
two roti with the vegetable.
Make these points noted
to reduce belly fat
Avoid
eating sugary and canned foods. Eat Starch-rich
foods like: Rice, noodles, pasta and
bread. Brown rice and Brown bread should be eaten instead. Tobacco, alcohol and
cigarettes should be avoided.
Next
we are giving some more important tips, with the help of which the stomach fat
can be reduced.
Some Tips for Stomach
and Waist Fats - Tips to Reduce Belly Fat
Eat balanced amounts:
Eating up to three times a day, digestive
system does not work properly. Therefore, eat a little in every two to three
hours.
Drink more water:
Drinking eight to ten glasses of water a day
is extremely important for health. Do not drink water only when you are thirsty
or dry throat. Drink a little water at every fixed time. Drinking water can
reduce the habit of overeating.
Do not forget breakfast:
As
much as necessary breathing, you have the necessary breakfast. Some people
think that not having breakfast, weight will lose, while it is not so. Due to
not eating upside-down, our appetite increases and we eat more, which can cause
weight gain.
Green-Tea:
It
contains antioxidant properties, which is helpful in reducing obesity and fat.
Therefore, you can drink at least one cup of green tea every day.
Potassium-rich foods:
Potassium is found in avocado, banana, papaya,
mango and melon, which does not allow the body to lose water and helps to
reduce weight.
Fruits and vegetables:
Keeping fruits and vegetables in small
quantities should be consumed throughout the day. This will lessen hunger and
help reduce obesity.
Smoothies:
If possible, start the day with the smoothie
of fruit. Especially the watermelon smoothie should be consumed. Watermelon
contains enough water. It keeps your stomach full after eating and does not
feel like eating anything. In such a situation, you do not eat food, it is
possible that the stomach fat will be reduced.
Full sleep:
It is also important to get whole sleep to
reduce fat. Everyone should take seven to eight hours of sleep. There are two
main reasons for increasing both weight and lower waist. It is said that if you
have whole sleep, the digestive system works well and digest food.
The
fat deposited on the waist or on the stomach is not such a problem that it cannot
be removed. Just need to follow the fixed routine and exercise regularly.
How to lose weight
Are
your stomach going out and people are even getting started every day? So do not
worry because we have some tricks, from which you can easily lose weight.
Increasing weight for women is also a major problem. Keeping all your old
clothes unheard of. If you eat the right type of diet, you can easily burn your
belly fat. Vegetables that reduce your all your fat, you have to pay attention
to your exercise as well as eat properly. There are many such exercises, which
are specially focused only on the stomach, so they should eat them together.
You will get the result soon. With a perfect weight loss tips and strong
intentions, you can lose weight only in 10 days. So let's know about these
weight loss tips.
If
you want to reduce belly fat then eat plenty watermelon. Watermelon contains
excessive amount of water and the stomach is filled up for longer periods of
time. The advantage of this is that hunger looks less and control is on food.
When eating less food then obviously the stomach fat will be reduced.
Day 1: On the first day of water and
exercise
You should drink plenty of water. This will
increase your energy level, water will be fulfilled in the body and will remain
fit. To reduce belly fat, do the treadmill for 30 minutes or walk.
Day 2: Take Low Calorie Diet and Exercise
The next day, eat a low calorie diet. Keep
drinking water to stay active.
Day 3: Juice and Exercise
On
the third day fresh fruit juice and Smooth drinks. It will fill your stomach
and will not be hungry. Do this all day.
Day 4: Whole grains and exercises
Eat the food made from whole grains throughout
the day. This will give you lots of energy. Also do a workout for one hour.
Day 5: Take a fiber-free diet
To lose weight with fiber and exercise fast,
it will not constipate you. Drink too much water every day.
Day 6: Nuts and Exercise
Nuts contain lots of energy, protein and
vitamins. This will keep you fit and healthy. You will not even get hungry
after eating it.
Day 7: Green vegetables and exercise
Include green vegetables like broccoli and
spinach in your salad. With this you will be full of energy all day.
Day 8: Fruits and Exercise
Add plenty of colorful fruits and water to
your diet every day. With this, the stomach is reduced very quickly.
Day 9: Eat milk and yogurt
Eat milk and dairy products and do not forget
to workout. Women should eat milk products always. Eat things like vegetables,
fruits, salads and milk in the food. Do not include fat and fat-growing things
at all in your diet.
Day 10: Eggs and exercise
Eggs contain enough protein which is necessary
for weight loss. This will increase the energy of the body and the stomach will
soon decrease.
These measures will also
reduce the stomach fat
Deposition
on the stomach and waist these days is a matter of concern. It not only looks
bad in appearance but also causes many diseases like thyroid, BP and sugar.
Today, through this article we will learn how to reduce the stomach fat. For
this, we will discuss effective exercise and diet, which is helpful in reducing
belly fat.
Most people do not like cabbage, but perhaps people do not know that
cabbage helps a lot in fat reduction. If the cabbage does not like the
vegetable, then eat it as a salad..day at least once.
These
home remedies will reduce stomach fat, these domestic methods will cause asthma
fatigue to be chanted in a few months.
Nowadays
people are not troubled by stomach obesity and increased weight, but stomach
fat is also one of the major problems for them. To reduce belly fat, people
also resort to surgery, but there are some domestic ways through which the
stomach fat can be reduced.
·
If
you want to reduce belly fat, this is a fun tip for you. To reduce fat, you can
also make a health drink and drink it daily. For this, you take 3-4 glasses of
water and squeeze 3-4 lemons into it, put 6-7 basil leaves in it. Now put some
pieces of cucumber into it, if you can even add a cucumber juice to it.
Now
cover this mixture in a vessel for overnight. Wake up in the morning and drink
it. False this tip daily. This will not only reduce the fat of the stomach but
also a tremendous acceleration on the face.
·
Garlic
is very helpful in weight loss, so it is very useful in reducing belly fat in
the same way. For this, chew the two buds of garlic daily and drink a glass of
lukewarm water from it, in which a lemon juice is attached.
·
Add
cumin seeds to the food as it is helpful in reducing belly fat. Apart from
this, apples, pineapple, cucumber and tomato are also helpful in reducing
excess stomach. Where there is an enzyme called bromelen in the pineapple that
helps in reducing fat, then there is fiber and beta carotene inside the apple
which reduces the fat.
·
Similarly,
tomatoes contain an element called 9-oxo-ODA, which helps in reducing fat.
·
Curry
leaf is also a thing through which the stomach fat can be reduced. Since it is
easily available, therefore there will be no problem in consuming it. Raise the
empty stomach 4-5 curry leaves every morning. If you do this for some time then
you will get rid of stomach fat.
·
Celery
is the best remedy to increase stomach fat. For this, soak half a teaspoon
celery in a glass of water on a daily basis and grind it in the morning and eat
it in a little honey and eat it. Do this regularly for one month and then look
amazing.
·
Aloe
vera is also considered to be the most effective remedy for reducing belly fat.
For this, either drink aloe vera juice daily or drink the inside of the aloe
vera leaf and mix it with orange or seasoning juice and drink it daily. Fat
will start decreasing in a few weeks.
·
Everyday
green tea drinks will help reduce stomach fat and reduce obesity.
·
Curd
is also considered to be effective in reducing fat and obesity. At a time when
eating yogurt, fat will be reduced in a few months. In fact, curd helps in
melting fat in the body and due to which the fat is reduced.
·
Mint
also helps in reducing fat. Eat peppermint every day for this. You can also
drink mint tea or make chutney or raita of mint. Eat in any form, but eat mint
once a day.
I hope this article helped you to reduce belly fat. please do let us know how much you have reduced.
Cheers
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