5 ways to lose belly fat

Abdominal fat is found to be more or less in everyone. There are 5 best ways to lose belly fat. It is usually caused by eating too much fat. As we age, physical changes in the body are seen along with weight gain and belly enlargement. It will continue to grow over time if not taken care of properly. We can lose fat with just a few habits.

The two types of belly fat affect your body differently.

1. Visceral Fat: Visceral fat is a type of fat that resides deep within your abdominal organs and is not visible from the outside. It surrounds the stomach, liver, intestines, and other vital organs.
2. Subcutaneous Fat: Subcutaneous fat is the fat under your skin. You can hold it with your hand. Subcutaneous fat is mainly stored around the buttocks, thighs, and abdomen.

Fat: It is the adipose tissue that is used in our daily activities. If we don’t eat three meals, that stored energy helps us survive. Adipose cells are of two types, white and brown. The function of white cells is to store energy for daily use and the function of brown cells is to keep our body warm.
Causes of fat accumulation: The main cause of belly fat is our diet. Another reason is junk food. Most of the food we consume can be classified as junk food like pizza, burgers, cakes, etc. In addition, fat accumulates in the body even after eating excess sugary foods. Cold drinks also play an essential role in fat storage in the body.
Besides, if you have a constipation problem, if you don’t sleep properly, eating too late at night also causes fat accumulation in the stomach. If you don’t eat breakfast, you don’t have the energy to work, even if you keep accumulating fat. Even sitting in one place for a long time is more likely to accumulate fat. If you do not sleep properly, do not eat food throughout the day, and eat fast food, fat increases. Excess carbohydrates are very harmful to the body so we have to avoid food like cold drinks.

Make a routine and follow it.

Eating these 7 types of food in moderate amounts regularly will definitely reduce weight:

1. Fruits and vegetables: Since these foods are high in micronutrients and fiber, they help reduce cholesterol and belly fat. Dietary fiber binds to fat cells and helps them to pass out of the body through excrement. Also, fruits and vegetables are high in fiber which reduces the feeling of hunger. Eating at least four to five fruits and vegetables every day reduces cravings for other foods. For these particular reasons, fruits and vegetables work to reduce belly fat. Also, fruits and vegetables are high in fiber which reduces the feeling of hunger. Eating at least four to five fruits and vegetables every day reduces cravings for other foods. For these particular reasons, fruits and vegetables work to reduce belly fat.
2. Green tea: This light drink not only keeps the body fresh but also plays an effective role in weight loss. The abundance of antioxidants in green tea indirectly helps in shedding excess fat.
3. Almond and olive: Oils are essential as protein is in the daily diet, and so is the presence of ‘fat’-type foods. Surprised? But this is true. According to nutritionists, not all ‘fat’ is harmful to the body. A balanced distribution of all nutrients to the body indicates good health. Just like proteins, carbohydrates, vitamins, and minerals, the body needs fats. In particular, fat is required for the absorption of certain vitamins. Deficiency of vitamins A, D, K, and E can occur if the body is deprived of the fat it needs. So include peanuts, peanuts, pumpkin seeds, bean seeds, kidney beans, and olive oil in your daily food list. The fats found in nuts and grains are called monounsaturated fats in nutritional terms. This fat helps to reduce the amount of bad cholesterol in the blood and increase the amount of good cholesterol. Monounsaturated fats take care of the skin and internal organs, helping to improve skin smoothness as well as increase the metabolic rate, which contributes to weight loss.
4. Sea ​​fish: Marine fish contain omega-3 fatty acids. This acid helps to burn the fat responsible for fat gain and increases the amount of good fat in the body. The fat obtained from marine fish is called ‘polyunsaturated fat’. Marine fats, like almond and olive oil, also play a role in weight loss.
5. Spice: Spices used in cooking, such as garlic, turmeric, cinnamon, and ginger – these are compatible with the climate of Bangladesh. Due to its unique properties, the masala provides some Ayurveda benefits to the body. Again, masala makes the food easier to digest, which makes the food tasty as well as helps in digestion. Antioxidants in ginger, cinnamon, and turmeric indirectly aid in weight loss.  
6. The water: Water plays an important role in flushing out waste from the body. It is said that 10 to 12 glasses of water per day directly contribute to weight loss. Water keeps the body fresh, and eliminates unnecessary hunger. Drinking water repeatedly makes the body feel healthy. Metabolism increases. Therefore, one of the most important steps to lose weight is to increase water intake.
7. Fibrous foods: These types of foods help increase the level of insulin in the blood, which regulates blood sugar. Fibrous foods are high in B vitamins, which boost immunity. Also helps the body utilize its food to its full potential by keeping our basal metabolic rate (BMR) active. Pairing fiber foods to reduce the tendency to store excess calories in the body.

By making some regular dietary changes, belly fat can be reduced.

• After waking up in the morning, mix a glass of warm water with the juice of a lemon and drink it. Antioxidants in lemon help melt body fat. The best time to eat it is on an empty stomach after waking up.
•  You can eat bread and seasonal vegetable curry for breakfast. Bread contains carbohydrates. These carbohydrates are needed by the body. But excess carbohydrates harm the body.
• You can eat seasonal fruits at mid-breakfast. But sour fruits help in reducing body fat.
• Various research has shown that 90 percent of body fat depends on diet and only 10 percent on exercise. So it is important to do the right diet first.
• Never be on an empty stomach. The main reason for this is that if we stay on an empty stomach for a long time, we become hungry and therefore tend to overeat. It accumulates extra calories in our body and increases weight.
• One more habit to change which is very common is Slow Eating. Research shows that it takes time for the signal to reach the brain that we are full – about 20 minutes after we start eating. So if we eat quickly, we overeat in 5 minutes.
• Also due to fast food, we do not chew properly. We think that food is digested only in the stomach. But when the smell of food comes to the nose, a kind of saliva is secreted from our mouth which helps in digestion.
• If we eat too quickly, the food does not stay in our mouth for long, so the amount of food that is supposed to be digested in the mouth goes to the stomach without being fully digested and is absorbed in the body after being digested in half. It also accumulates fat in the body.
• Reducing the diameter of the food plate by 30 percent also reduces the amount of food by 30 percent. But there is a condition in this case that is to serve your own food.
• Another bad habit we have is drinking water after every meal. It is one of the causes of weight gain. By drinking water, the digestive hormones released from our stomach mix with water and reduce the concentration, so the food is absorbed by the body without being fully digested. So you have to give up the habit of eating water. It is better to drink water at least 30 minutes before food and 1 hour after food. One more important information needs to be given regarding water. It is important to drink at least 2 liters of water throughout the day. Water helps flush out toxins from the body. As a result, fat burning is facilitated.
• I am giving you another important tip to reduce fat. Make sure that the stomach is never empty. That is, you should not be hungry. Hearing this, you may think that if you eat more, you will accumulate fat. But it is not. Eat little but eat often. You will never go hungry by playing it again and again.

Keep in mind that when you are hungry, you tend to eat more and take in more calories. And yes, for this snack, you must eat protein foods like egg whites, milk, etc. And avoid sugary foods and salty foods. Keep in mind that both sugar and salt contribute to fat accumulation in the body.

There are 5 best ways to lose belly fat: 

1.  Avoidance of sweet and soft drinks: Eating cold drinks should be avoided. Avoid eating sweetened syrups like lemon syrup, fruit juice, etc. with sugar. Sugar contains half of glucose, and half of fructose and is metabolized in the liver. Excess sugar accumulates liver and abdominal fat, which causes various diseases in the body. But there is no restriction on eating fruits as they do not harm the body. So we have to avoid sugary liquids.
2. Eating foods rich in soluble fiber: We should eat more fruits and vegetables so that our bodies will get proper nutrition. So we need to eat food containing soluble fiber, which stays in our stomach for a long time. Because plant foods are high in fiber. You won’t be hungry often.
3. Being free from worry: Overthinking causes the adrenal glands to produce cortisol, which increases belly fat. This cortisol is known as the stress hormone. This is why belly fat increases especially in women. So to be worry-free, you have to wake up and do yoga so that the hormone level will be normal.
4. Reduce the amount of carbohydrates: It is not right to exclude them from the daily diet. Then its amount in the body will decrease. Avoid eating refined carbohydrates and fried foods.
5. Increase Protein Level: Nowadays, more or less of us all gain extra weight along with belly fat. When one goes on a diet, the need for protein decreases and the body becomes weak and weak. Eating a protein-rich diet to maintain protein levels will reduce hunger and increase metabolism. Nuts, milk, milk products, fish, eggs (including the yolk), pulses, etc. should be eaten.

Ways to lose fat fast – Diet:

1. Green tea: Everyone knows more or less about green tea. It has no counterpart in shedding excess fat. Increases the rate of metabolism and does not allow excess fat to accumulate.
2. Iron: Lack of iron leads to a lack of oxygen. Then the rate of metabolism also decreases. That is why it is very important to eat iron. Green leafy vegetables and bananas are rich in iron. Iron tablets can also be taken if needed.
3. Water: You can’t survive without drinking water, but many people don’t know that water also reduces weight. If you drink a liter and a half more water than you drink in a day now, it is possible to burn 17,400 extra calories a year.  
4.  Milk food: Eat more milk and curd foods. The calcium it contains plays an important role in fat burning. But avoid sugar.
5. Fish: Eat more fish, because the level of a hormone called leptin decreases due to fish consumption. If the leptin hormone is high, there is a tendency to gain fat.
6. Peanut Butter: Wondering why to eat butter? The thing is that this butter contains a lot of magnesium. And because of this, your metabolism rate increases as well. You can also eat just peanuts if you want. 320 mg of magnesium per day is sufficient.
7. Breakfast: Many people do not eat in the morning to lose fat. Never do it. If you don’t eat in the morning, the rate of metabolism decreases a lot. So fat is not burned.
8. Protein: Protein food should be eaten every meal. This increases the rate of metabolism.
9. Starch: Avoid starchy foods. Avoid refined flour, white rice, and potatoes. You can eat brown flour. Carbohydrates cannot be excluded. You will meet the need for carbohydrates from vegetables, pulses, and brown flour.

Ways to Lose Fat Fast – Others

Some more rules should be followed to shed fat quickly and not accumulate excess fat. For example-If your metabolism rate seems low, seek medical help. Get your thyroid checked. Avoid stress as much as you can. Cortisol hormone increases in stressful conditions. Appetite increases, and metabolism rate decreases. Then the fat will accumulate. So always be happy, you can meditate if needed.
Apart from this, after waking up in the morning, drinking turmeric mixed with hot water will reduce fat. Or mint leaves, lemon, and cold water mixed together will reduce. After walking for 1 hour, it will slowly decrease. Regular exercise is the best way to lose fat after the 10 percent exercise required to burn the fat, the most effective exercise to reduce fat is any cardio exercise.

Cardio exercises are those that increase our heart rate:

• Such as running, skipping, or swimming.
• You can practice at home if you want. It will keep your body healthy and your body fat will also start to decrease.
• You can also get up in the morning and walk in the empty space. If it is done barefoot on the grass in a calm environment, the results will be better.
• If possible you can also do a light GYM. It reduces belly and body fat and improves body structure.
• They must be done on an empty stomach and in the morning. When you wake up in the morning and do these types of exercises, the body immediately needs a lot of energy. Therefore, on an empty stomach, the body draws energy from pre-stored fat for energy. As a result, fat is directly burned from the body. As a result, body fat is lost.

Eat the foods that you eat daily, not eating them all at once, and take them little by little.

By doing this, your brain will be tricked, and your metabolism rate will continue to increase:

• Walking fast: Walking is always heard. But if you are thinking of ways to lose fat fast, then there is no alternative to walking. First, warm up and walk briskly for 5 minutes, then break for 30 seconds, walk slowly for 30 seconds. Do this several times. First, do it for 20 minutes, then slowly you can do it from 50 minutes to 1 hour. This exercise can lose up to 13 pounds in 1 month.
• Push-Up: This exercise is also very familiar to us. Lie down with the weight of the body on the hands and feet, lower once, and raise again. Once you get used to it, lift one leg up and do it three times, then lift the other leg up and push up three times.
• Standing Bird Dog Exercise: By looking at the name, you can understand how the exercise will be. First stand on the right leg, then slowly bring the left leg up to the chest. After 2 seconds, raise the left leg back, and raise both arms. When this is done, do the exercise with the right leg while leaning on the left leg. Exercises 2 and 3 can help you lose up to 22 pounds in 2 months.
• Burpee exercise: Keep both legs together and raise both arms above the head. Then slowly lower your hands and place them on the ground, both hands on either side of your feet. Now first extend the left leg back, then bring the left leg back to the previous position and extend the right leg back. Then stand again and raise both hands above the head. Do this a few times.
• Side Plank Exercise: Raise your body to zero by leaning on the edge of the right hand and right foot, so that the shoulders, waist, and legs are in the same line. Now raise the left hand up. Switch sides after a while.    

Causes of fat gain:

• Drinking a lot of sugary drinks. This type of sugar leads to the accumulation of fat in the belly. Fat accumulates not only in the stomach but also in the liver. So eliminate sugar from the diet. You can drink tea, black coffee, water, etc. without sugar.
•  Eating a lot of processed food or packaged food leads to the accumulation of belly fat. Reduce eating out and eat home-cooked food. Barley, corn, wheat, oats, and rice are good to eat. A variety of vegetables and fruits should be eaten.
• Not eating the right amount of protein. Protein is a very important micronutrient that helps reduce belly fat. So fish, meat, eggs, milk, and nuts should be eaten.
• Lack of physical activity. It is very difficult to lose weight if you reduce physical exertion. There is no way without it. So you have to exercise. It will not happen if you sit all day.5. Eating too much when you sit down to eat is a major cause of belly fat gain. Eating too much will cause a lot of calories to enter the body. Do not eat too much at once and eat small amounts frequently.
• Even under stress, belly fat can increase.
• Not paying attention to what you eat. If you are eating well at home but eating what is served outside, it will not happen.
• Trans fats enter our bodies in two ways. naturally and artificially. Fat naturally comes from meat and dairy products. The trans fat that comes into our body artificially causes problems. Like: Donuts, cakes, frozen pizzas, packet biscuits, margarine, etc. Trans fats raise bad cholesterol (LDL) and lower good cholesterol (HDL).
• Abdominal fat can increase if you don’t get enough sleep. Sleep 7 to 8 hours.
• Don’t just sit around looking for problems. If you follow the rules, the cramps will not grow in its own place. 

Make sure to watch my YouTube videos for healthy food recipes 🍜

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