Daily Exercises To Lose Belly Fat At Home – It is difficult to get rid of belly fat. Excess body fat increases the risk of type 2 diabetes, heart disease and hypertension (1), (2), (3). This is exactly why you need to know how to get a flat stomach in a month! Yes, it takes four weeks to get rid of belly fat which is more dangerous than thigh fat in women (4), (5). Get the price and practice 15 proven ways to get a flat stomach. Move down!
Note: Weight loss depends on your age, gender, current weight, genetics, medical history, and adherence to a plan (6).
Daily Exercises To Lose Belly Fat At Home
Reducing your calorie intake helps transition your body into weight loss mode. Scientists have found that cutting calories can help men and women lose weight faster (7).
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However, you should reduce your calorie intake gradually. Give yourself time to adjust. Cut 500 calories the first week. If you eat 2,200 calories now, eat 1,700 calories the first week. Cut 500 more calories the second week and bring it down to 1200 calories. Be on an 800 calorie diet (low calorie diet or VLCD) the last two weeks (8).
Avoid sugary foods such as sugar cubes, cakes, pastries, bagels, sauces, ketchup, bottled salad dressings, granola bars, candy, milk and white chocolate, pasta, bread, flour white, soft drinks, packaged fruit juices, syrups, flavored teas. , yogurt and sugar-free foods.
Practicing healthy eating habits and reducing consumption of sugary foods will help reduce calorie intake and the risk of cardiovascular disease, hypertension, type 2 diabetes, sleep-disordered breathing, ADHD, and cancer (9), (10). .
Dietary fiber-rich foods are excellent for rapid weight loss (11). They are also known as “complex carbohydrates.” They form a gel-like layer in the stomach, which increases digestion time. This, in turn, produces satisfaction (12). They help improve digestion by increasing the quantity and variety of good gut bacteria (13).
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Dietary fiber also improves intestinal transit through the colon and prevents constipation and toxin production. Here’s what it can be:
Scientists found that a high protein diet leads to increased weight loss, increased metabolism, satiety and fat oxidation, reduced waist circumference, and improved lean muscle mass (14), (15) , (16). Here is a list of lean protein sources. Eat at least one source of protein with each meal:
Apart from these, you can also eat protein shakes to have a flat stomach. A clinical study published in
Found that people who consumed a whey protein drink before a meal lost more body fat than the control group. In addition, they lost much less weight compared to the other group (17).
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You can buy protein shakes online. But if you’re looking for something natural, make your own protein shake at home with fiber and protein-rich ingredients like tofu, whey, oats, quinoa, peanuts, pistachios, cottage cheese, Greek yogurt, or soy milk.
Another scientific review states that water intake increases metabolic rate (19). American scientists found that inadequate water intake is directly associated with a higher BMI or, in other words, a higher chance of obesity (20).
Drink 3-4 liters of water per day. You can also drink water through soups and fresh fruit and vegetable juices. However, be careful not to drink too much water because it can lead to water poisoning.
Omega-3 fatty acids are healthy fats that help reduce inflammation (21). Foods rich in omega-3 fatty acids balance the ratio of omega-3 to omega-6, which should ideally be 1:1. But poor dietary choices lead to increased omega-6 consumption, causing the ratio to change to 1:20 (22). This increases the risk of obesity causing inflammation. Here is a list of foods rich in omega-3 fatty acids to include in your diet.
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Green tea is a natural drink to lose weight. It is loaded with antioxidants known as catechins (EGCG, EGC and ECG). Japanese scientists found that consuming green tea catechins for 12 weeks helped reduce waist circumference, body weight, BMI, and blood pressure (23).
Another study showed that green tea EGCG reduced genes involved in fat and triglyceride production and increased fat loss (24). You can prepare green tea and consume 2-3 cups a day. Consume decaffeinated green tea if you are sensitive to caffeine.
Probiotics are good or non-pathogenic bacteria found in fermented foods such as kimchi and yogurt. Microorganisms improve digestion, increase immunity and lower cholesterol and blood pressure (25).
Scientists believe that probiotics increase energy use, insulin sensitivity, and satiety (26). Eat half a cup of low-fat milk or 8 ounces of low-fat milk (unsalted) and a small bottle of probiotic drink per day. Avoid kimchi and pickles.
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Sodium is an essential nutrient. But consuming too much sodium from food sources can lead to water retention, cardiovascular disease, and high blood pressure (27). The CDC recommends consuming less than 2,300 mg of sodium per day (28).
If you want to lose belly fat, you should avoid foods high in sodium such as french fries, pizza, fried chicken, frozen meals, cookies, sausages, salami, bacon, canned sauces, bottled sauces, ketchup, pickles and kimchi.
Follow healthy snacking habits. Eat carrot, cucumber, tomato, pumpkin, banana, apple, melon, pistachios, melon seeds, pepita, berries, coconut water, fresh juices without sugar or salt, khakra, dhokla, thepla and other snacks. less than 100 calories. Drink 8 ounces of water after a snack.
You can also eat other healthy snacks such as dark chocolate, kale chips, hard-boiled eggs, and whole-grain crackers.
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Intermittent fasting is a great way to get your body into calorie-burning mode (29), (30). All you have to do is sleep for a few hours and then eat whatever you want. It is a great program for people trying to lose belly fat fast. If you’re not sure how to get started, here’s a complete guide to intermittent fasting.
A survey of 1,200 healthy US adults found that 87% of Americans had tried intermittent fasting. About 50% of them find this diet very effective and 37% also find it somewhat effective. It also found that 87% of people who follow this diet find it economical.
Many celebrities, including Elon Musk, Jennifer Aniston, Halle Berry, Kourtney Kardashian and Hugh Jackman, practice intermittent fasting.
Cardio is a full body workout that helps you burn fat and tone your body. This exercise can increase weight loss by up to 2 kg (4.4 lb) and reduce the risk of heart disease, stroke, type 2 diabetes, hypertension, and lung disease (31). Set aside 30 to 45 minutes every day to do the following exercises to lose belly fat:
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HIIT (high intensity interval training) and resistance training can help you lose belly fat (32), (33). HIIT induces EPOC (post-exercise aerobic capacity), which means you’ll burn fat even after 2 hours of exercise (34).
Scientists have found that HIIT helps you lose 28.5% more weight than moderate exercise (35). Resistance training, on the other hand, prevents muscle loss and helps build lean muscle mass (36), (37). Do these HIIT workouts and exercises to activate your abdominal muscles and reduce belly fat:
Hormone X regulates the body’s stress response, metabolism, and inflammation and affects many body functions. levels in the body. This, in turn, causes fat accumulation in the abdominal area (38), (39). Try meditating, drawing, painting, dancing, traveling, and learning new things to reduce stress and release “happy hormones.” You can also talk to a licensed therapist.
Eman, a blogger, talks about how she started her weight loss journey to get a flat stomach, as well as the challenges she faced and how she overcame them. She adds that stress and emotional eating are partly responsible for her weight gain. He wrote: “I am definitely an emotional eater. I eat when I’m tired or sad. I eat a little healthy food. I just ate too much.”
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Sleep is essential for maintaining metabolic homeostasis (40). Sleep disturbance causes obesity and vice versa (41). Lack of sleep increases hunger, insulin resistance, and the chances of visceral or abdominal fat accumulation (42), (43).
Sleep well for at least 7 hours each night. Turn off all the lights, as melatonin, the sleep hormone produced only in darkness, will promote better sleep (44).
The question is, how much belly fat will be lost in a month after doing this? Find out in the next section.
You can lose up to 12 pounds (~6 kg) in a month. But you will also lose total body weight. If you want to lose belly fat, you should laser target the area with exercises (listed above). This can help reduce your waist circumference and your stomach will look flatter than before.
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Remember, your weight loss will depend on compliance with your diet and exercise plan, height, weight, age, gender, medical history and current medications. If you are taking antidepressants
Medications that can reduce symptoms of depression, anxiety disorders, chronic pain, and other mental health problems. , you will not lose belly fat quickly. Talk to your doctor or registered dietitian to learn the best way to lose weight in the stomach area.
Getting rid of belly fat can be difficult. However, many techniques can be used to reduce body fat and achieve a slimmer waist. The following information includes methods that may help
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