Wednesday, September 12, 2018

HOW TO LOSE BELLY FAT FAST[NATURALLY] AT HOME?


HOW TO LOSE BELLY FAT FAST[NATURALLY] AT HOME?


When we follow tightly the belly fat burning exercises and belly fat diet plan with some precautions and properly understands the reason only the we get the answer of our question HOW TO LOSE BELLY FAT FAST[NATURALLY] AT HOME? and find the way to get success.

belly-fat
belly fat

Belly fat 

Belly fat  is a symptoms of type 2 diabetic. So check your diabetes regularly. In some cases it is also a risk factor of other conditions like heart disease etc.[1]  Now to the answer of million dollar “ How to reduce belly weight ?” we are going discuss that what you should do your whole day to get maximum effect.

NOTE:- as per study whether you are slim or fat, if you have access fat in your belly you are in a same risk [2]

Good Morning:-

Start your morning with warm water.


healthy-breakfast
healthy breakfast

Healthy Break fast:-

As per study  always take your breakfast within one hour from waking up. It maintains your insulin level  and decrease your  LDL cholesterol level [3]. So never skip your breakfast because skiping your breakfast will never help.

What to eat-

pears; oatmeal; apples; plums; oranges; onion, dill and other greens; cucumbers; tomatoes; courgettes; bell pepper; cabbage; carrots and many others.

What to avoid-

Avoid foods which contains sugar because it contains fructose and high intake of fructose lead you towards chronicle diseases [4] [5] [6]
There are plenty of studies which confirms  that high intake of sugar can increase belly fat [7] [8]

walking-for-belly-fat
walking for belly fat


Walk walk and walk:-

Do you know that the walking is the very good exercise . As per the research you should walk 10,000 steps daily . The result testify that if a  man without changing his diet plan reduced his daily walking steps  will result the increase value in the belly fat approx 7 % in just 2 weeks.

What to do-

➽Try to increase chances of walking. Its OK to walk short distances like grocery stores , work place etc. Look  10,000 is not an easy no which you can easily get  via morning walk. Many of you will fail to achieve the target  with morning walk only. You have 12 hrs in a day in which you can easily achieve this target. Do maximum in morning  and set a goal to get this number when ever you get the time.
➽Buy a pedometer it will help you to calculate your daily steps.
➽Use stairs and avoid lifts
➽You can also set a clock target for walking means in every 1 hr how much steps you should walk to achieve the main target. You can decrease or increase the time limit and steps.
stress
stress


Stress level:-

Yes! your stress level is related to your belly fat. "If you want fat in your stomach then you should take stress”. Actually when we are in stress our adrenal gland start producing cortisol [ general name stress hormone ] which increases the fat storage in the belly and waist area [9][10][11]

What to do-

➽Take at least 7 hours sleep
➽Engage yourself in the activities which helps to forget about your stress
➽Yoga and meditation

Eat fiber in your diet:-

Intake of soluble fiber in your diet will give you significant result in belly weight loss. Soluble fibers like apple and oats helps in burning  belly fat by reducing insulin. 
Study shows that when you add fiber in to your diet they naturally create the reaction which sends a signal to your mind that your stomatch  is full and you eat less which decreases the calorie intake from food [12] [13] [14]
Another study on 1100 peoples shows that  the belly fat decrease 3.7%  for every increase of 10 gram soluble fiber over a 5 yrs period [15]

🎯Target-


  1. Women at least 25 g per day
  2. Man at least 30 g per day

What to do-

👉 Increase slowly the amount of fiber in your diet.
👉 Fruits like apple have more fibers in the skin so eat the skin.
👉 Eat split pea soup it contains 16 g fiber in 1 cup.

Say no to Bad fats:-

Trans fats are the invention of man it is created by mixing of hydrogen into unsaturated fats. The big example of Trans fats are packaged food.
According to research and animal studies trans fats can caused abdominal fat, heart disease and others [16] [17] [18]

Sources:- 

margarine, crackers, cookies, or anything made with partially hydrogenated oils.

💀Note:- Avoid to eat if tans fat is mention on the label of any food.

👋Hello good fats:-

Yes! There are good fats also which helps in reducing belly fat. These good fats are monounsaturated fats like avocados, nuts seeds, soya beans and chocolates.
In an study on monkeys in which a group of monkey’s diet studied for 6 yrs. This study confirms that the monkey with a diet of good fats  looses 33% of belly fat than the monkey who eats trans fats. [19]

Coconut oil:-

Coconut oil is very helpful  in reducing belly fat. The main property of the oil is to improve metabolism and decrease appetite.

As per the study conducted on 2 groups of women, where 1 group were given 2 tbsp of coconut oil and other group were given 2 tbsp of soya bean oil . Same diet and walking steps are used by both groups after 28 days. Both groups had lost same amount of weight while coconut oil group resulted the decrease in belly and increase of good cholesterol [20]
Another study on men confirms the role of coconut on abdominal fat. Here a group of men resulted the decrease of 1.1 inches after taking 2 tbsp of coconut oil for 28 days. [21]

Coconut oil massage :-

There is another effective use of belly fat reduce. Take 3 to 4 tbsp warm coconut oil message gently on your belly for 30 minutes till 3 weeks.
apple-cider-vinegar
apple cider vinegar

Apple cider vinegar:-

The proper dosage of apple cider vinegar helps in reducing fat storage.

Eat probiotic foods:-

Study confirms that probiotics like yoghurt can help in loosing  weight and belly fats.

Exercise for stomach fat:-           

Exercises are also very useful for reducing belly fat.  The best exercises for belly fat are as follows
  1. Crunches
  2. Twist Crunches
  3. Side Crunch
  4. Reverse Crunches
  5. Vertical Leg Crunch
  6. Bicycle Exercise
  7. Lunge Twist
  8. Rolling Plank Exercise
  9. The Stomach Vacuum
  10. Captain’s Chair
  11. Bending Side To Side
  12. Walking
  13. Running
  14. Jogging
  15. Cycling
  16. Swimming

Yoga asana for belly fat :-

The following yoga asana are beneficial  in reducing belly fat

  1. Tadasana (Mountain Pose)
  2. Surya Namaskar (Sun Salutation)
  3. Padahastasana (Standing Forward Bend)
  4. Paschimottanasana (Seated Forward Bend)
  5. Pavanamuktasana (Wind Relieving Pose)
  6. Naukasana (Boat Pose)
  7. Ushtrasana (Camel Pose)
  8. Uttanpadasana (Raised Foot Pose)
  9. Marjariasana (Cow Cat Pose or Cat Pose)
  10. Bhujangasana (Cobra Pose)
  11. Dhanurasana (Bow Pose)
  12. Shavasana (Corpse Pose)

Intermittent Fasting:-

Intermittent Fasting is very popular method now a days in which eating ill be done after the intervals of fasting. There are following popular methods for Intermittent Fasting.

Method - 1 :-

In this method you only eat between the  8 hr period only which is 1 to 9 pm and do the fasting for 16 hr.

Method - 2 :-

This method involves 24 hr fasting period 1 to 2 days per week.

Method - 3 :-

In this method you take normal diet in 5 days and 2 any non consecutive day of the week you take aprox 600 calories 

Drinks
High fiber foods for belly fat
7 day diet plan to reduce belly fat
 
day1-diet
day1


day2-Diet-plan-to-reduce-belly-fat
day2

day2-Diet-plan-to-reduce-belly-fat
day 3

day4-Diet-plan-to-reduce-belly-fat
day4

day5-Diet-plan-to-reduce-belly-fat
day5

day6-Diet-plan-to-reduce-belly-fat
day6

day7-Diet-plan-to-reduce-belly-fat
day7


FAQ
FAQ

FAQ

Q. How to minimize stomach fat?
A. you can reduce abdominal fat with the help of exercise and proper diet. read full article.

Q. Belly fat yoga poses.
A. There are 12 yoga poses which will help you. read article.

Q. How to get flat abs.
A we explain many process to get flat abs.

Q Belly fat reasons
A There are some medical issues which create fat in belly. read article for details.

Q Belly fat from alcohol
A. Alcohol increases your appetite. If you take 1 or 2 shots and take proper diet while drinking you can save the chances of belly fat.

Q. Belly fat gym workout.
A. Read article to check.

Q. Belly fat types
A. above article contains the reason. 

Q How to lose lower belly fat ?
A With the help of proper diet and workouts you can. read full article.

Q Belly fat 30 day challenge?
A. Check diet plan.

Q. How to lose fat ?

Q How to get rid of lower belly fat.
A. Read full article

Q. Belly fat loss food.
A. read article.

Q. How to burn stomach fat?
A. check article

Q. Fat burning foods.
A. There are lots of foods which help in reducing fat. Read How to lose weight.

Q. what's the best way to lose belly fat.?
A. read above article.


Q. How to lose weight fast?
A To know the fastest way to lose weight Read How to lose weight.


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