Losing belly fat isn’t an easy task. I hope you all agree with this fact.
The Main Mantra you need to follow is to limit the calories you intake or only consume the number of calories you can burn each day.
For this, you need to keep a constant check on calorie intake and regular exercise to burn more calories.
Belly fat is the visceral fat surrounding the liver and other organs in the abdomen, close to the portal vein that carries blood to the liver.
This fat can be harmful to the body but proper measures can be taken to reduce belly fat.
Protein is known as the most important macronutrient to help you lose weight and eventually your belly fat.
Protein curbs appetite by greater than 60% and thus can help you consume 440 calories less daily.
You could then say that eating a higher amount of protein is a proven way to lose belly fat. Eating a higher protein content will pack on the muscle as well this will gradually help you lose weight too.
Counting calories is the fastest way to lose belly fat. Not only that, but it is also the most effective.
No matter how much exercise and clean food you intake, if your calories exceed that of your basal metabolic rate, you will never lose weight.
It is quite literally the simplest law of thermodynamics. Calories in vs. calories out.
By eating less than the amount required for your bodies’ maintenance, you are creating a deficit of calories.
This deficit means that the body now needs to get energy from another source. That source, as you may have guessed, is stored body fat, this is how you burn abdominal fat.
In this article, we discuss the most effective exercise and simple steps to do at home easily. We also explore some Best food, vegetables, and drinks which burn belly fat fast…
Exercises That Burn The Most Belly Fat:
The most effective exercise to burn belly Crunches rank top when we talk of fat-burning exercises. You may begin by lying down flat with your knees bent and your feet on the floor. Crunches and leg raises for three sets of 20 repetitions should be done.
Also, do planks by holding your body in a push-up position on your elbows for 30 to 60 seconds for four sets.
Go for abdominal muscles workout if u are wondering how to lose tummy fat quickly, then include abdominal muscles workout in your ‘tips to reduce the belly list.
Cardio or aerobic exercises are an effective way to reduce belly fat. While that may have been proven by various studies, the results are varied regarding the intensity of exercise necessary.
In addition to cardio, resistance training can further help with fat loss too.
How can I lose weight in 3 days?
You will likely lose weight on any diet if you eat less than 910 calories a day. But losing 10 pounds in 3 days is both unlikely and unhealthy.
To lose just 1 pound of body fat, you need to reduce your daily calories by about 500 a day for a whole week.
Tips to Reduce Belly Fat:
Eat plenty of soluble fiber –
Soluble fiber forms a gel with water that slows down food as it passes through your digestive system. This sort of fiber boosts weight loss as it helps you feel full for a longer time.
Need to avoid salt intake-
To minimize water retention, lower your sodium intake. This means you need to avoid salt. You can flavor your food with other herbs and spices instead.
Drink plenty of water-
Have adequate water to flush away those toxins. This will give you the dual benefits of glowing skin and a flat tummy.
Drinking water does not only mean having gallons of water in a day but also drinking healthy drinks like green teas with anti-oxidants and fresh vegetable and fruit juice.
Stay away from alcohol-
Alcohol can make your stomach feel bloated. To get that perfect tummy for a figure-hugging dress or silk sari, stay away from having any alcohol for this week at least.
Stay away from stress-
Stressing and anxiety can cause the over-production of a certain hormone called cortisol, which encourages weight gain in the belly area. So try to keep yourself cool.
If you aren’t sleeping well, your metabolism takes a hit, along with your eating routine. You could be grappling with more cravings or even a loss of appetite.
Foods that burn belly fat fast:
- Chocolate Skim Milk.
- Green Tea.
Citrus. Supermarket shocker: Vitamin C in colorful produce, like oranges and red peppers can help you zap up to 30 percent more fat during exercise, research from Arizona State University at Mesa suggests.
The Best Vegetables to Lose Belly Fat Quickly:
- Spinach and Other Leafy Greens. Spinach and other leafy green vegetables like kale, lettuce, etc.
- Cauliflower And Broccoli.
Best Weight Loss Drinks:
- Green Tea
- Black Tea
- Ginger Tea
- Apple Cider Vinegar Drinks
- High-Protein Drinks
- Vegetable Juice
The best types of carbs to consume include:
- Whole or sprouted grains (oats, Ezekiel bread, quinoa, brown rice)
- Whole fruits and vegetables (bananas, apples, berries, sweet potatoes, broccoli)
- Legumes; lentils, beans (chickpeas, black beans, kidney beans)
Common exercises to reduce belly fat:
Some common exercises that you should do when trying to reduce your waistline.
The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground.
Lift your hands and then place them behind the head. You can also keep them crossed on the chest. Keep a check on your breathing pattern.
This exercise will also help in building abs while melting belly fat.
Do 12-16 crunches in two or three sets.
Start with coming on all fours. Your hips should be in line with your knees and hands below your shoulders. Lift your knees slightly above the ground.
Make sure your back is flat, legs hip-width apart and arms shoulder-width apart. Move your right hand and left leg forward. Now do the same with the other leg and hand.
Repeat the move while alternating sides.
Lie on your back with legs stretched and arms resting by your side. Put your hand behind your head (do not interlock them) and try to lift your shoulders and upper back off the ground.
At the same time bend your left knee and bring it towards your chest and move your right elbow towards the center. Your knees and elbow should meet in the middle.
Pause and then take your leg and hand to the starting point. Perform the same exercising with the other elbow and knee.
Lie down on your back with your knees bent and feet placed firmly on the ground. Place both your hands behind your head, without pulling on your neck.
Now lift your upper body off the ground up toward your knees. Do not forget to breathe out when you do so. Hold on for 2-3 seconds then slowly lower yourself down, to return to your starting point.
Breathe in when you go down.
A very simple cardio exercise that helps you lose belly fat and stay fit. Walking along with a balanced diet can do wonders if you are trying to shed off the extra kilos.
A brisk walk for even thirty minutes in the fresh air brings can help reduce fat around the belly. In addition, it also has a positive effect on your metabolism and heart rate.
Even running is beneficial for fat-burning. All the more, you do not need any equipment for this exercise. It also helps in shedding fat from other areas of the body.
It is a very effective way to burn belly fat. Cycling helps gets your heart rate up and also can burn a significant number of calories.
And it helps you to lose weight in your thighs and waist. So start commuting with your bike to nearby places.
Be regular and this exercise can be really effective in cutting down belly fat.
Best Diet Plan for Fat loss:
The best way is Eating the right kind of food to losing belly fat is the key. Dietary requirements vary from person to person. Understand what plan works best for you by consulting a nutritionist, and choose your diet accordingly.
- Start your day with a glass of lemon cinnamon water.
- Orange juice with 2 boiled egg whites for breakfast. Vegans can have an apple instead of eggs.
- Follow that up by eating fruits and almonds
- Cabbage soup made of a lot of veggies such as tomato, broccoli, cabbage, onion, garlic, spinach, and carrots in lunch is best. Or sandwiches made with whole wheat bread or Brown rice.
- Let the food digest with a glass of buttermilk.
- Drink a cup of green tea from 4 to 5 PM. In Snacks, u can try Popcorn or Oatmeal Cookies.
- For dinner Baked fish / Grilled tofu and veggies. Or Brown rice with stir-fried vegetables.
- End your day with a cup of skimmed milk.
It’s really difficult to burn fat. You have to be disciplined and it takes time. There is no quick and easy way to do any of this.
One cannot reduce belly fat overnight. A long-term plan is the best approach to losing belly fat. However, following the above tips can take you one step closer to your fat loss goals.
Hope you find this article helpful enough to give motivation. Kindly read our more articles and subscribe to us for staying updated on our all-new articles.
You can also read more health-related articles by subscribing and liking us on Facebook. Feel Free to leave comments below for any suggestions or your views on it.