All the people who are obese or trying to loose inches from their waistline or struggling to lose that stubborn belly fat, you can follow these simple tips to become fit and slim. Obesity is not good for your overall health as it increases the risk of many health problems like type 2 diabetes and heart diseases. Being fit and slim not only makes you look smart and attractive but also increases your overall health quotient as it keeps you fit and decreases the risk of many health problems.
Belly or abdomen is a region in your body where fat gets accumulated very fast and don't go off easily. This is the most stubborn fat in your body. Women tend to gain easily on their belly region and the main culprit is our modern lifestyle and eating habits. Many people lose hope as they don't see any results even after following a strict diet, but with some patience and strong determination you can definitely lose inches from your waistline.
All you need is, follow the right healthy fibre rich diet and a healthy lifestyle. Include some physical exercise in your daily routines and nobody will stop you from getting back to your old jeans and wearing all those your favourite clothes which you wanted to wear from a long time.
1. Strong determination and patience :
This is the first thing required if you are trying to lose your belly fat. You should have strong determination as this is the most stubborn fat in your body and it don't go off easily. Strong determination keeps your efforts going and doing your bit to lose weight. The next thing which is equally important is, you need a lot of patience to see the desired result. You can get your desired weightloss result with your continuous efforts and not losing your hope easily even if you don't see any changes within few days. So if you are keen to lose your belly fat, you have to stay positive, have strong determination and need a lot of patience to get your desired result and see the difference.
2. Cut off sugar completely from your diet :
The biggest culprit is sugar in your diet which stops you from losing weight. Sugar foods or sweetened drinks must be completely avoided. As per studies, sugar drinks cause an increase in the level of fat in your liver. A research has proved that people who consumed sweet liquids or sweet beverages, had significant abdominal fat gain. Sugar rich liquids are said to be more harmful than sugar rich foods since the brain does not process the two in a similar manner . So cutting down sweet beverages, sweet puddings, and sweet in any form is advisable if you are struggling to lose weight.
3. Eat more fibre rich foods :
Eating a lot of fibre rich food makes your tummy full for long time and reduces your hunger pangs, so you don't end up eating more. Adequate intake of soluble fibre is highly effective in losing belly fat. It absorbs water and forms a gel that slows down the process of food particles passing through your digestive system. According to studies, this method prevents belly fat from increasing in your body because it makes you feel full and naturally reduces your appetite. So have foods rich in soluble fibre like flaxseeds, chia seeds, sprouts, berries, avacados etc.
4. Have lots of protein rich food :
Protein influences your metabolic rate and thus help in weight loss. Protein helps to sustain muscles during weight loss. It improves muscle fitness. Protein also help in increasing body immunity and had antioxidant function. It helps to build HDL cholesterol and enhances insulin and leptin function. All of which contribute towards optimal weight management efforts over time. So increase your protein intake, they also help you in making you full for long time and reduces your urge to eat often.
5. Avoid processed and ready to eat food completely :
All the processed and ready to eat foods are rich in transfat, transfat are hydrogenated fats and are formed when unsaturated fats are hydrogenated to convert it into saturated fats. All the processed foods like cookies, margarines, spreads, packaged food and ready to eat foods are found to be rich in transfat. Transfats are known to increase abdominal fat, so the next time when you go to market, be careful while buying processed and packaged foods as they are not compatible with your weight-loss diet.
6. Have lots of fruits and vegetable in your diet :
Fruits and vegetables are rich in vitamins, minerals and fibre. Include lot of them in your weight loss diet. They keep you fit and full for long time. They are good for your overall health. Have fruits as a whole instead of fruit juice or smoothie as the fibre is lost in fruit juice. Same is said for vegetables. Indulge in lot of vegetable salad in your diet if you are trying to reduce belly fat.
7. Have green tea:
Instead of sweet beverages, switch on to green tea as it is rich in antioxidents. The flavonoids in green tea increases body's metabolism and this inturn help in weight loss. It is also effective in burning abdominal fat, the most stubborn visceral fat and thats why, is advised by dieticians in the weight loss diet. So having 2-3 cups of green tea daily assist in burning belly fat.
8. Have detox water in the morning :
Start your day with the detox water in the morning like honey lemonade as it removes harmful toxins from your body, supplies you with the essential nutrients to kickstart your day and also assist in weight loss. You can also have a glass of detox water before meal to reduce your appetite and make you full for long time. To know more about how to make different types of detox water and their health benefits and how they help in weight loss, click this link, Detox water for weight loss.
9. Include physical exercise or hit the gym:
You must start doing some physical exercises to lose weight as only dieting won't help much. Go to the gym regularly atleast 4-5 days a week. If you are the one who don't like to go to gym then you can do some physical exercises like walking, jogging and some exercises which focus on your abdomen region like cardio excercises, push ups , crunches, lying down and doing some cycling exercise, lifting your legs up and down repeatedly etc.
10. Reduce stress :
Reducing stress can have a major impact on your waistline. Stress causes hormones to be released that tell the body to hold on to weight. But by meditating, getting out in nature, and just taking it easy, you can support your body as you work to lose weight. So a stressfree mind plays an important role in losing abdominal fat.
11. Practice Yoga :
Practice yoga if you are not much fond of going to gym. There are some yoga asana that focus on your abdomen region for reducing belly fat like bhujangasana (cobra pose), Dhanurasans (bow pose), Naukaasana (boat pose), Kumbhakasana (Plank pose), Pavanmukhtasana (wind relieving pose) etc. help in losing belly fat and also strengthens abdomen muscles. Practice these yoga poses daily to lose belly fat.
12. Have adequate sleep :
Having adequate sleep is important for our mind and body. You should have atleast 8 hour sleep to keep yourself physically and mentally fit. Lack of sleep also result in weight gain. A study has found that lack of sleep is directly associated with obesity and diabetes. So adequate sleep is important to keep you focussed and active physically and mentally and this inturn help in losing weight also.
13. Drink plenty of water :
Drink plenty of water throughtout the day as it help to remove toxins from the body and also help in reducing weight. Drink water half an hour before the meals, this helps in reducing your appetite and stops you from over eating. Drink water in the morning in empty stomach to hydrate your body, remove toxins from your body, cleansing your digestive system and it also increases your metabolism and thus help in reducing body weight too.
14. Stay motivated :
Hang your old pic on the wall or your favourite jeans in which you want to get fit to keep yourself motivated. Motivation works best to achieve your goal and keeps you going to get the desired weightloss result.
15. Treat yourself once in a while :
Going on a healthy diet and physical exercise to lose weight does not mean you should deprive or starve yourself of your favourite food. You can treat yourself once in a week with your favourite food but don't stop your daily physical excersice or yoga or workout in the gym. Keep active and keep fit.
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