17 ways you can get rid of belly fat
Natural ways to lose belly fat.
It can be pretty daunting to look down at your belly and not see your feet..
Losing fat from around the belly is something a range of exercises and lifestyle changes can help achieve if you are consistent.
Manufacturers of many specialty pills, drinks, and supplements claim that their products can lead to quick weight loss, eliminate stomach fat, or both. However, there is a lack of scientific evidence to confirm that these products are safe or effective.
Meanwhile, a person can lose weight and reduce fat through proven natural methods, including changing the diet and getting specific types of exercise. This article looks at some natural ways to lose belly fat. We also describe the factors that contribute to a buildup of fat in this area, and how this buildup can harm health
Here are some amazing tips
1. Don't eat snacks between two meals.
Intermittent fasting, that is keeping a food gap between meals is a great way of reducing belly, and promoting a healthy lifespan.
It provides enough time gap to rekindle your digestive fire and process the already eaten meal to keep your digestive tract ready for more.
Restrained fasting promotes a healthy lifespan. It also helps in weight loss and improved body function in obese people.
2. Avoid foods that cause bloating
Cabbage, Rajma, onion-raita, protein powders, yoghurt, broccoli, stale and processed foods cause a bloated belly. These foods aggravate Vata dosha, the air element in the body.
This can add a couple of inches more to your waist size.
Always pace a little after a heavy meal to release gas and help digest food. Do Mandukasana for removing abdominal gas.
3. Most effective weight loss Asana-Vajrasana
Always sit in Vajrasana after a heavy meal, it increases blood flow towards the gut. Which stops fat buildup around the waist.
It improves digestion, increases hunger and metabolism and prevents acidity.
4. Better digestion for fat reduction
What or how much you eat isn't as important as how efficiently you digest it. The undigested food in the form of body toxins blocks the body tissue channels and hamper the energy responsible for movements in/of the body.
This weakens digestion and causes obesity.
5. Drink lots of warm water
Drinking warm water boosts body temperature and metabolism and helps with weight loss.
In contrast with cold water, hot water pacifies Kapha dosha and aids the weight loss journey.
Adding lemon to hot water boosts digestion and thus weight loss too.
6. Prefer bitter food to sweet-
According to Ayurveda, Food is categorised based on their properties, nature and taste , compared to the modern division of food into calories.
Consuming a dosha balancing diet and lifestyle is a good way of losing fat .
Too much of sweet foods aggravates Kapha dosha which leads to obesity, laziness, diabetes and heart problems.
And bitter foods like hot spices, bitter gourd, turmeric, spinach and fenugreek pacify Kapha.
“Yoga is the artwork of awareness on the canvas of body, mind, and soul.” — Amit Ray
7.Easy yoga asanas and exercises to burn fat-
Tadasana (Mountain Pose)
Tadasana is an ideal warm-up pose. It improves blood circulation and activates the core and other peripheral areas , thereby ensuring that your body is ready for the other poses in store.
Surya Namaskar (Sun Salutation)-
Surya Namaskar is a confluence of twelve yoga positions, each of which has a major impact on the entire body. The forward and backward bends allow stretches, while the deep breathing performed during the act helps in detoxification. Practice Surya Namaskar daily in the morning, facing the sun, for reaping the maximum benefit
Padahastasana (Standing Forward Bend)
This forward fold is really good for the heart and relieves issues like anxiety and is good for getting the heart rate slowed down. The abdominals become soft and relaxed, allowing the stomach to do its work, appropriately addressing major or minor abdominal issues.
Paschimottanasana (Seated Forward Bend)
Along with acting as a tummy toning pose, the forward bend also offers an admirable level of stretch to the hamstrings, thighs, as well as hips.
Pavanamuktasana (Wind Relieving Pose)
Pavanamuktasana helps in alleviating various gastric problems, including indigestion and constipation.
Naukasana (Boat Pose)-
This will guarantee you a flatter belly with regular practice. While holding the posture for more than a minute helps in contracting the abdominal muscles, the posture, when done in a boat-like movement, helps in toning your abs.
Ustrasana (Camel Pose)
The backward stretch that you experience as you touch your ankles in this pose helps in toning the abdominal muscles.
Uttanpadasana (Raised Foot Pose)-
This pose is most efficient and effective way to eliminate the flab that gets accumulated around your waist and hips during pregnancy.
Marjariasana (Cow Cat Pose or Cat Pose)-
The forceful contraction experienced in the abdominal muscles while holding the posture helps in melting the fat, and thus, reduces the belly size.
Bhujangasana (Cobra Pose)-
Give your abdomen a good stretch with this yoga asana.
Shavasana (Corpse Pose)-
You should allow your body to relax after a rigorous workout, and the Corpse Pose is the best for that.
Burpees and planks are some exercises that focus on reducing fat around the belly region. Cardiovascular exercises gets the heart pumping. It also burns calories, helping reduce body fat , tones muscles and improves overall health and increases metabolism that helps shed extra fat .
Some cardio exercises include:
Running, walking, dancing, using an exercise bike and swimming
8. How much to eat to lose weight?
Stop eating when you feel you could still eat. Till your stomach is ¾ full.
Eat heavy foods before noon and avoid eating just before bed.
9. Choose low calorie foods
One of the most best ways to lose body fat is to eat lesser calories than the body burns. This leads to fat loss all over the body, including the abdomen.
Eating fewer calories than the body uses up creates a caloric deficit. Also, low calorie foods are often more nutritious than high calorie foods.
Eating fewer foods that are high in calories and low in nutrition — for example, processed foods, baked goods, and french fries — is a beneficial way to create a caloric deficit and improve health.
Interchange these foods with nutritious, low calorie options, such as fruits, vegetables, pulses, and whole grain foods
10. Avoid sugary drinks
Having excess sugar seems to be a main driver of weight gain, especially in the abdominal area.
It can be easy to consume high levels of sugar in drinks without realizing it. Check the sugar contents of beverages such as soda and sweetened tea and coffee.
For most people, reducing the amount of sugar in hot drinks and eliminating soda can remove excess sugar from their diets
11. Eat fewer refined carbohydrates
Refined carbohydrates are very low in nutrition but very high in calories. These carbs are in white bread, refined grains, and sugary foods and drinks.
Try to replace refined carbohydrates with complex carbohydrates. These are available in fruits, vegetables, and whole grain foods.
12. Partake more fruits and vegetables
Fruits and vegetables provide complex carbohydrates, which are a healthful, low calorie alternative to refined carbohydrates.
Fruits and vegetables also add fiber to the diet. fiber can reduce the risk of type 2 diabetes — a condition linked with visceral fat accumulation and overweight — and help regulate blood sugar.
13. Choose lean proteins
Lean protein sources are nuts, legumes, and lean meats. Including these in the diet can help encourage feelings of fullness after eating and reduce sugary snack cravings.
Along with that, it can help to reduce or eliminate the consumption of fatty meats, including beef and processed meats.
14. Preferring health fats
Some fat is necessary in a healthy diet, but not all fat sources are equally beneficial.
Saturated fats and trans fats can harm the heart, increasing the risk of heart disease and stroke. They can also lead to weight increase and are closely linked with the development of belly fat.
Consuming healthy fats instead can help reduce overall body fat and have a wide range of benefits.
Some Healthy high fat foods include:
Avocados: rich in healthy monounsaturated fats and fiber.
Nuts and seeds: high in healthy fats, protein, and minerals such as almonds, macadamia, chia seeds, and flaxseeds.
Coconut oil: contains medium-chain triglycerides that can provide a quick source of energy.
Olive oil: a staple of the Mediterranean diet, rich in monounsaturated fats and antioxidants.
Cheese: a good source of calcium, healthy fats, and protein. Choose high-fat varieties like parmesan, brie, or cheddar.
Dark chocolate: contains antioxidants and healthy fats.
Tofu and tempeh: plant-based protein sources that can be high in healthy fats if made from whole soybeans.
15. Boosting overall movements or activity
Consciously making it a point of increasing activity levels throughout the day helps burn calories. Moving more can also strengthen the muscles and elevate the mood and freshen the mind.
Various Tips for increasing daily activity levels are:
Using a standing desk, so that you stand more than sit down.
Getting up and taking regular stretching breaks when sitting for long periods.
Consciously taking the stairs instead of the elevator.
Trying to walk or cycle instead of driving or taking public transport to various places.
Deliberately parking further from a destination, so that you are forced to walk.
16. Reducing alcohol intake
Consuming excess alcohol can cause a wide variety of direct and indirect health problems, including liver disease and inflammation, including weight gain specially for men in belly region. So reducing or controlling that would definitely be beneficial.
17. Less sleep
Sleep’s main purpose is to allow the body to rest, heal, and recover, but it can also affect a person’s weight.
Weight gain is linked to short sleep duration, which could lead to an excess of belly fat. Short duration of sleep is linked to an increase in food intake, which may play a part in the development of abdominal fat.
Not getting enough restful and good sleep also may, potentially, lead to unhealthy eating behaviors, such as emotional eating.
For most people, reducing the amount of abdominal fat can significantly improve their health. People can make above mentioned lifestyle and dietary changes to lose belly fat. What is required is persistence.
written by Rashi Bhambhani