About Belly Fat
Belly fat is the easiest to gain but the hardest to lose and all who are experiencing it will definitely agree with me. Even after you constant sweat breaking efforts you might not have been able to lose even an inch from there and that is absolutely frustrating.
The harder you are trying, the more disappointed you may be feeling with your efforts going in total vain.
Belly fat is as stubborn as anything. It needs you to take an altogether different course of action and approach to get rid of it, otherwise, it will just stick to you.
But that does not mean you should stop trying. You have got all the rights and means to go back to your earlier body which you used to flaunt with your sexy waist.
We assure you to bring back that poise, grace, and confidence in your body so you feel comfortable in your own skin and start loving your body as before.
Before we move further, let us talk of the belly fat medically.
Belly fat can actually be very dangerous for your health. It can be an invitation to a family of diseases like diabetes, to heart disease, sleep apnea, and even some cancer.
This is the Visceral fat which we are talking about. It lies deeper under your skin around the abdominal organs which is even more dangerous. The worst part is it is very difficult to lose this fat.
The worst part is even when you do not put on more weight, you keep on accumulating fat in the belly area and that is how vicious the Visceral fat cycle is. So, surely got to deal with it the right way
Ways to lose belly fat naturally:
Here, you need to know that doing 100 crunches and starving yourself might not help you if you are not doing it the right way.
Now, the good news is Visceral fat may sound bad but it does respond to exercise and diet if done the right way. So, at least you have got the hope to deal with it.
This means you can go back to the sexy body you used to have if you are willing to go that extra mile for your body.
Here, we have made a little guide which will let you lose belly fat naturally. All you have to do is start with this process with a positivity in your mind and make balanced efforts in the right direction.
How to lose belly fat naturally?
When it comes to weight loss, the diet has 70% of the role to play while exercise does 30% of the work. However, specifically speaking of belly fat it requires core exercises to get rid of it.
So, we are going to suggest to you some foods which will start working on your belly fat and let you lose naturally:
We will get into the exercise aspect below, but for now here is the list of some belly fat burning foods.
Top 10 belly fat burning foods:
This must be news to you but peppers do work significantly on your metabolism and let you lose weight as anything.
The hot peppers such as chili peppers, jalapenos, and even cayenne powder have a great amount of vitamin c for your body and when you take them you give a metabolism punch it. Apart from that, they increase your satiety while eating and also keeps the hunger away.
The most important ingredient in your diet that fastens the weight loss process is Proteins. You should include as many protein-rich foods in your diet as possible and if you are a vegan than you have already got an upper hand over other because you love to eat eggs.
Eggs are one of the most filling and protein-rich food that you can inculcate in your diet. Eating eggs in the breakfast will let you lose incredibly fast.
As talked above, we need to include a lot of protein in our diet to keep hunger in control and fasten the metabolism to be able to burn fat faster and what else could be a better protein-rich food than pulses and cereals.
Black beans, kidney, lentils, garbanzo, and cannellini are foods that have the perfect balance of carbs and protein that keeps away hunger for hours.
Fruits- they are multi-nutrient which contains all the minerals that your body is in need of.
Fruits are a great source of vitamins and minerals which are highly essential for burning fats.
Citrus rich fruits like are rich in orange, lemon, kiwi, tangerine, apples, watermelons, grapes, and strawberries and even berries- Blueberries, raspberries, blackberries, strawberries, cranberries Vitamin C and fiber which boosts your metabolism and let you shed belly fat faster.
Fish contains an amazing combination of fatty acids and Omega-3 which helps burn fat faster. It is also rich in protein which is another good reason to include it in your diet.
The omega-3 fatty acids present in fish reduce the rate of inflammation in our body which will obviously let you lose belly fat.
Nuts and seeds
Nuts are high in proteins and are very filling. They contain very fewer fats and calories and are a great boost to weight loss as it gives energy and strength to the body.
Consume nuts and seeds like- Almonds, walnuts, macadamia, cashews, pistachio, chia seeds, and hemp seeds in the morning with milk or even as evening snacks.
This makes you feel full so you do not overeat while you give the necessary proteins and nutrients to the body.
Another combination of nutrients to look for food is for carbs +fiber+ low calories. Wondering where to find this combination?
Well, that is what all leafy green vegetable has to offer you. They are the greatest weight loss supplement and attack belly fat directly if consumed in good quantity.
Include vegetables like spinach, broccoli, lettuce, asparagus, cabbage, and beans in your diet and you will see incredible effects. It is even better if you could eat them uncooked in salads or something.
Vegetables like spinach, cucumber, carrot, and beetroot, collard greens, radish greens, broccoli, and turnip are low calorie and nutrients rich vegetables which you should include in your diet.
If you love to eat rice switch to brown rice. They contain 5 times low calories as compared to normal rice which we consume every day. It contains whole grain minerals content which let us prevents insulin resistance in the body.
If you are going for the workout you need some energy to keep you going for a long time and with greater strength and one best source for that energy is black coffee.
It is such a powerhouse of energy which gives us the strength for the workout and is also a great fat burner.
They are great in all the manners. Vegetable soups will give you all the essential nutrients required by the body, egg soup will be rich in protein and the best is chicken soup which has boiled chicken which is the best ever form of protein.
All these preparations are great for boosting metabolism and giving you essential nutrients.
They are best consumed before supper as they suppress your appetite so you consume fewer calories.
Oats are highly rich in fiber and carbohydrates which gives you the energy to keep you moving for the day and also for an active workout.
The insoluble fiber contained in it reduces fat storage in the body and lets you lose weight. Include it in your breakfast with a cup of warm milk and some nuts. This is the best you can give to your body.
Herbal tea is a great stimulus to boost metabolism and immunity of your body. It detoxifies your body and gives you great resistance towards fat accumulation.
Especially, Green tea which has hormone thyroxin which stimulates body slimming efforts by activating slimming thyroid hormones.
Things you should not do:
Drinking too much alcohol
Alcohol leads to a lot of belly fat accumulation which is why the term beer belly has come to exist. It disturbs the entire weight loss process by reducing the stamina, breaking your routine and most importantly giving so much fat to the body.
So, please consider reducing your alcohol intake as much as you can.
Work towards a stress-free life
Our body produces stress hormones cortisol to let us deal with stress and similar issues. But if produced in excess it will lead to weight gain s it gives us hunger pangs and this is what happens when you are in too much stress and your body tries to deal with it by overeating.
So, try to keep yourself free of stress by practicing meditation, yoga or doing things that relieve stress other than unhealthy eating.
Too much intake of Sugary and processed foods
One major reason for acquiring belly fat is high consumption of sugary foods like- tea, preserved juices, sweeteners, candies and gums, sodas, preserved yogurt and things like that. They contain complex carbohydrates and fat which would not let us lose.
Not getting enough sleep
This is one major reason for weight gain in most of the cases. Speaking precisely it leads to making us feel lethargic whole day and we are drifted from physical activity which leads to more weight gain. Studies have shown people who get better sleep are healthier than people who get less than 5 hours of sleep. To avoid this scenario, try getting enough sleep, so you feel fresh for the whole day and involve yourself in some sort of physical activity.
Coming to exercises now:
Get ready for some cardio, to sweat your body to tired yourself and push your limits a little further.
Basically, you have to do cardio so whatever suits you will do.
An intense cardio of 20 to 30 minutes is good to start with. You can pick activity of your choice:
- Cardio exercises- Jumping jacks, high knees, skipping.
Be sure, you are actually tiring yourself and not just being present in the gym. Increase your speed rate on treadmill with time, if you used to take walks in morning switch to brisk walk or jogging. Get an indoor cycle, switch to stairs from lifts and so on.
All this would lead to a reduction in Body Mass Index and your eventual focus on core exercise for belly fat will start yielding results.
You can also go for the intense workout– Put yourself too hard and strenuous workout for a minute and then rest for 30 seconds. Repeat this for 5 sets and more with time.
Intense workout has been seen as a really good effort towards fat loss.
Swimming is an exceptionally good exercise for belly fat. The task of holding breath inside water lets you do cardiovascular workout and your stamina. Doing it inside the water does not let you get exhausted soon which is another benefit.
Now, it is time for some core belly fat exercise:
- Twist crunches
- Toe- crunches
- Side crunches
- Bending side to side
In which you Lie on the floor facing the roof and bend your legs in a 90-degree angle. After, this lift the legs up pressing against the each other and Hold this position for 5 seconds and then come down.
This completes one rep and at the beginning, you need to do three sets of 15 reps each to burn the fat from inner thigh areas.
These are some typical belly fat exercises which will let you lose fast.
What you have to do is combine them with cardio and you are good to go. Do cardio for good 20 to 30 minutes and then these exercises in sets of three.
Other things you could do are:
Keep yourself hydrated
Drinking water does not directly help you lose weight. But it productively helps to stimulate your efforts towards it.
Keeping yourself hydrated can help you burn calories faster which would be a great help. It also keeps your appetite in check to an extent which prevents you from overeating. At least 10 glasses of water a day would be a considerable help in keeping a check on your weight.
Start your morning with a great fluid in the morning
You should start with a fluid like- cumin water, apple cider vinegar or lemon honey water in the morning. This burns a lot of fats and keeps your metabolism rate higher.
All these activities would let you lose belly fat naturally.