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Tips to Reduce Belly fat

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Excess fat stored on the abdomen and groin is a concern. Not only does it look bad, but it can also cause many diseases like thyroid, BP, and sugar. Through this article, we will know how to reduce belly fat.

For this, we will tell about effective exercise, yoga, and diet, which can help reduce abdominal fat. All these things are beneficial only when they are done regularly. Leaving it for a day or two can also result in a loss rather than profit.

Causes of Belly Fat

It is considered normal to have some fat on the stomach. It is said that if it is in a certain amount on the waist and abdomen, then it protects our bones like a cushion.

Also, the internal organs of the body are able to function well. At the same time, if it is more than fat, then many diseases can be faced. Here we will tell you about the major causes of excess fat on the stomach.

1. Genetic:

According to research by scientists, some fat cells in the body grow genetically. If someone’s family has suffered from this problem, then the coming generation also fears this problem.

2. Poor gastrointestinal process:

As we age, our digestive system also begins to weaken. At the same time, the gastrointestinal system also gets affected. For this reason, abdominal fat can also increase.

3. Changes in hormones:

Usually, women face hormonal changes. When she has reached the middle of her life (around 40), the fat increases faster than body weight. At the same time, during menopause, estrogen hormone levels are low and androgen hormone levels are high. This is why the fat around the waist becomes more.

4. Tension:

A stressed person is surrounded by many diseases one after the other. An increase in body fat is also one of them. Stress causes high cortisol levels in the blood. Cortisol increases body fat levels, making fat cells larger. In this case, fat usually grows around the abdomen.

5. Other diseases:

There are some diseases, which are prone to increase weight due to their grip. This problem is more common in women. If women have sugar, breast cancer, and heart disease or high blood pressure, then there is a greater possibility of increasing fat around the waist and abdomen.

6. Muscle relaxation:

When the muscles around the abdomen start to loose, it may be that the fat in that place starts increasing.

7. The habit of sitting:

In modern times, our life has become so easy that we have stopped doing physical activities. We try to do all our work sitting, whether in the office or at home. Instead of taking time out and exercising, we prefer watching TV or working on the computer. As a result, the level of fat in our body starts increasing.

8. Less protein, more carbs:

What we do not eat during the day. Sometimes they overeat under pressure or stress. At the same time, we do not pay attention to nutrients while eating. In the taste of taste, we eat such things, which are low in protein and high in carbs and fat. Then they sit and work in one place. In this way, fat starts to grow around the waist and abdomen.

Exercises to Reduce Belly Fat

Some people get so much fat around their stomach and waist that they are unable to wear their favorite clothes even if they want to. Many times such people have to fall prey to inferiority while sitting in front of others because their belly fat is clearly visible from clothes.

Such people are always immersed in the idea of ​​how to reduce belly fat. It is important that such people should exercise regularly. Here we are telling some such exercises, which you will definitely benefit from doing.

1. Running:

There is nothing better than running to keep the body fit and fit. While running, the heart is able to function well, while the extra calories are burnt and gradually the fat also starts to decrease. Initially, run only a few meters and run slowly instead of fast. When the body gets used to it, it can increase both its speed and time.

2. Swimming:

This also reduces the excess fat stored in the body. Swimming is also good for the heart. Swimming not only reduces weight, but the body gets into better shape. You can do this once or twice a week. If you have never swum before, do it under the supervision of a trainer.

3. Cycling:

It is considered to be the best and easiest cardio exercise (for the heart). Due to this, there is a good exercise of legs, legs, and thighs, while excess body fat and calories are also removed.

4. To walk:

If someone does not want to do all the above mentioned three activities, then walk for half an hour every morning and evening. This also reduces excess fat stored in the body. If possible, you should walk with fast steps. It has been considered easy and safe in the stomach reduction remedy.

5. Weight training:

If it is not time to go to the gym, you can do weight training exercises. Doing weight lifting exercises there will not only give attractive shape to the body but will also strengthen the digestive system. Keep in mind that weight training in the gym should be done only under the supervision of a professional trainer.

 

Yogasana is also one of the measures to reduce stomach. Next, we are talking about some yogasanas:

1. Sethubandha Yogasana

By doing this asana, it helps to reduce the fat stored near the abdomen and waist. Also, the muscles of the stomach and thighs are strong.

If someone is feeling pain or stretch in the neck, then doing this asana can also be cured. Not only this, if the spine is bent on one side due to sitting incorrectly, then this posture can also fix it.

How to do:
  • By laying yoga mats on the ground, lie on your back and bend both knees and close the ankles with the hips.
  • After this hold the ankles with both hands.
  • Now while breathing, raise the waist upwards, while keeping the feet and hands in the same position.
  • Stay in this state for some 30 seconds and keep breathing at normal speed.
  • After this, while exhaling, come back to normal.
  • This posture can do 4-5 rounds.
Caution: 

People with high blood pressure should not do this asana.

2. Kapalbhati

This yoga is considered to be the most beneficial for reducing obesity. It is said that its results are seen soon. Problems like constipation, gas, and acidity disappear by doing it regularly. The veins of the stomach are strong and the digestive system also works well.

How to do:
  • Sit on the ground in the posture of sukhasana and close your eyes.
  • Take a long deep breath and let go.
  • Now slowly exhale through the nose. When you exhale, your stomach goes inward.
  • Keep in mind that while doing this, keep the mouth closed. Just leave the breath. A breathing process will happen automatically.
  • Taking five cycles of this asana on an empty stomach in the morning and evening will benefit.
Caution:

This asana should be done on an empty stomach in the morning and something should be eaten only after half an hour of doing it. If doing it in the evening, do it five hours after dinner. A pregnant woman should not do it.

3. Anulom – Vilom pranayama

Of course, it is easy to do the posture, but it is effective in reducing obesity. Primarily it is also called pulse resection pranayama. This allows blood flow to the body properly.

How to do:
  • Sit on the ground in the posture of sukhasana and close your eyes.
  • Now close the nasal cavity on the right-hand thumb and breath through the left nostril.
  • Now close the nasal side of the left side with the smallest and right finger of your right hand and release the breath slowly from the right side.
  • Now while in this position, draw the breath in and then close the nose from the right side and release the breath from the left side.
  • Such cycles can be done four to five times per hour.
Caution:

High blood pressure and heart patients should do it under the supervision and supervision of a trained yoga guru. Also, it should never be done loud or fast.

4. Balasan

Balasan is also included in how to lose belly fat. When performing this asana, the situation is like a fetus in the mother’s womb. Therefore, it is called Balasana Yoga. Performing balasana strengthens the abdominal muscles. By doing this for about 10 minutes daily, the stomach may be inside.

How to do:
  • First of all, vajrasana means that you should sit on your knees and put the entire weight on the ankles.
  • Keeping your waist straight, take your hands straight up while breathing.
  • Now while exhaling, lean forward.
  • Try to get your head off the ground and keep the hands straight.
  • While in this position for a few seconds, keep breathing at normal speed, and then get up breathing.
Caution:

Do not do this asana if you have back pain or knee operation. Also, those who have diarrhea do not do this asana.

5. Naukasana

This asana is beneficial in reducing the waist and stomach. By doing this, the small intestine, large intestine, and digestive system are improved.

How to do:
  • First of all, vajrasana means that you should sit on your knees and put the entire weight on the ankles.
  • Keeping your waist straight, take your hands straight up while breathing.
  • Now while exhaling, lean forward.
  • Try to get your head off the ground and keep the hands straight.
  • While in this position for a few seconds, keep breathing at normal speed, and then get up breathing.
Caution:

Those who have any serious diseases related to waist and stomach, they should not do this asana. Also, pregnant women should also avoid this asana.

Diet Tips to Get Flat Tummy

If food and drinks are not kept balanced, then whatever exercise and yoga are done, the fat of the stomach will not be reduced. So, let’s have a look at what to eat and what not to lose weight.

As soon as the morning:

Drink about two glasses of lukewarm water after waking up in the morning, so that the stomach becomes clear. After being removed from defecation drink a glass of lemon mixed with lukewarm water.

Those who have sugar, do not add sugar to lemonade and those who have high blood pressure, drink it without salt. Scientific research has proved that drinking lemon water reduces weight

Before breakfast:

Eat about 5-6 almonds 15 minutes before breakfast. Soak these almonds in water overnight and peel them in the morning and eat. Eating almonds provide essential nutrients to the body. Almonds contain fiber, which drains the appetite.

Breakfast:

One can eat chapatti with low-fat yogurt. It can also be replaced by two brown pieces of bread, which can be applied with almond butter. You can also eat a bowl of oats instead. You can also eat a protein-rich diet.

Two hours later:

After having breakfast in the morning, you can eat any fruit around 11 o’clock or you can also eat a salad of various fruits.

Lunch:

Eat a vegetable salad before eating. Eating salad gives the body extra fiber. After this, you can take one or two rotis and mix vegetables together. If eating non-veg, you can take a piece of fish. Try to eat the food until one o’clock.

In the evening:

Before dinner, one can drink fruit or a glass of cream without milk at around 5 in the evening. Apart from that, you can also drink green tea or coconut water.

Draw distance from:
  • Avoid eating sugary and canned foods.
  • Starchy foods such as- Rice, noodles, pasta, and bread. Brown rice and brown bread should be consumed instead.
  • Tobacco Alcohol and cigarettes should be avoided.

Tips to Reduce Belly fat

Let us talk about some other tips, which can lead to the loss of excess body fat.

Eat balanced amounts:

Our digestive system is not able to function properly by eating it three times a day. Therefore, eat a little every two to three hours.

Drink more water:

Drinking eight-ten glasses of water throughout the day is necessary for health. Water should not be drunk only when there is thirst or if the throat is drying. A little water should be drunk at every fixed time. Drinking water can reduce the habit of overeating.

Don’t forget breakfast:

As much as necessary breathing is necessary, as much as breakfast is required. Some people think that not having breakfast causes weight loss, whereas it is not. On the contrary, not having breakfast increases our appetite and we eat more, which can cause weight gain problems.

Green tea:

It has anti-oxidant properties, which is helpful in reducing obesity and fat. Therefore, you can drink at least one cup of green tea during the day.

Potassium-rich foods:

Avocado, banana, papaya, mango, and melon are found in plenty of potassium, which does not allow the body to lack water and helps in weight loss.

Fruits and vegetables:

Small amounts of fruits and vegetables should be consumed throughout the day. This will reduce appetite and help reduce obesity.

Smoothie:

If possible, start the day with a fruit smoothie. In particular, watermelon smoothies should be consumed. Watermelon contains a sufficient amount of water. After eating it, the stomach remains full and does not feel like eating anything. In such a situation, when you will not eat food, it is possible that the fat will be reduced.

Complete sleep:

It is also necessary to sleep fully to reduce fat. Everyone should have seven to eight hours of sleep. Sleeping more or less are both important reasons for weight gain. It is also said that if you sleep soundly, the digestive system works well and digests food.

 

 

The fat stored on the waist or abdomen is not such a problem that it cannot be removed. All that is needed is to follow a fixed routine and exercise regularly. Yes, if someone’s weight is more than necessary, then along with the measures mentioned in this article, it is necessary to get a checkup from the doctor. Also, write down in the comment box below about how much benefit was given by the suggestions given in this article.

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