tips to reduce belly fat

 SOME TIPS TO REDUCE YOUR BELLY FAT

 

Fats is obviously an essential component of our nutrients,which is present in almost every food items.But abdominal fat or belly fat is not good for our health,even dangerous.We can't even understand how we gain a huge fats in our abdomen. So we have to reduce our belly fats to get rid from the abdominal obesity risk.

Here are some Do's and Dont's to reduce our belly fats.

 

TO DO

1)INTAKE OF FIBER RICH FOODS

Fiber takes an important role and it has an effect to reduce our belly fat.Soluble fibers are very effective in this purpose.We should take 10gms of soluble fiber per day.

Many medical studies show that proper intake of fiber daily can reduce our appetite and naturally we dont have to eat more.

Here are some fiber rich foods

1) Whole grains

2) Cereals

3) Carrot

4) Beets   

5) Apple       

6) Bananas 

7) Broccoli    

8) Pears

2) DAILY EXERCISE

Exercises are the most effective part to reduce the unhealthy fats.If we can add some of exercises in our daily routine we can be able to take the challenge of reducing bell fats. Here are some exercises to reduce belly fats

a)  Running or jogging

b)   Bicycle crunches

c)  Mountain climbers

d)   Lying leg rises

e)   Stomach vacuum

 

3) INTAKE OF HIGH PROTEIN DIET

To burn our belly fats we have to add more protein rich foods in our daily diet.Like fibers it also helps us to reduce our appetite as well as our belly fats.

Some rich sources of protein are

1) Eggs   

2) Legumes  

3) Dairy products    

4) Seafoods     

5) Nuts

 

4) INTAKE PLENTY OF WATER

Water is our most important asset of our daily life.But we donot drink much of water that we need.We takes many foods from morning to night,but respect to that food we do not drink sufficient water.As a result we gain excessive fats in various parts of our body,mainly in abdomen.So we should drink plenty of water per day.We have to take about 8-10 glasses of water daily.

When we drink sufficient water,the water molecules bonds with the fats cubes and burn the fats in glycerol and fatty acid.We all prefer energy drink or any other juices to get energy or stay hydrated.But we have to avoid those and start drinking much water to be hydrated.We can  get less calories when we drink water instead of others drink.

If we can take warm water in early morning the toxic can be removed from our body.Water able to remove extra waste and toxic materials from our body and make our body able to absorb more nutrients.

 

5) INTAKE OF GREEN TEA

Green tea has an effective role on reducing belly fat.Green tea has zero calories.So it has no calories intake issues.It is preventing you to take more fatty foods as it take you to the satiety points.Green tea increase our metabolism rate.It has an active compund "Catechin" which helps to weight loss.Regular intake of green tea decrease your cholesterol level.Green tea consists of antioxidant and polyphenol which decrease your extra fats and also boost your immunity.

Only 1 or 2 cups of green tea should be intake per day.

 

3) MAINTAIN A PROPER DIET

To reduce your belly fat you have to maintain a proper diet.In your diet you have to add the above foods,such as protein rich food,fiber rich food,much water etc.Belly fat reducing is not a fast process.It takes time,hardwork and patience.So you have to maintain your diet regularly.

If we take a proper diet daily our body becomes habituated with normal metabolism.Along with exercises,a proper diet help you to losse your belly fat and burn it.A healthy diet also boost our mental health as well as physical fitness.

 

NOT TO DO

1) AVOID SUGAR AND SUGARY FOODS

There are several bad effects on eating too much sugar.It contains fructose which causes to build many chronic diseases along with belly fats.

You have to replace sugar, with honey to reduce excessive abdomen fats.

 

2) AVOID TOO MUCH ALCOHOL

According to the aspects of wellness,alcohol can play only a small role.Too much alcohol drinking can lead harmful effects. If you take alcohol more than sufficient, you make a huge belly fats.It causes abdominal obesity,more prominently called as Central Obesity.

 

3) AVOID JUNK FOODS

Now-a-days we are so much habituated to eat junk foods.But we have to say "NO"

to all junk foods.Because It contains too much calories and bad carbohydrates.But a fewer or no nutrition.It also have several bad effects in our metabolic rate.