One of the most common issues we notice in today’s high living is of weight gain. Every alternate person faces this problem. Women’s mostly are likely to get into trouble with this fat belly issues.
Fat belly is developed due to unhealthy diet, lack of exercise also it may arouse post-pregnancy. Well, the main issue is how to burn this extra weight on our waistline.
The following are 10 awesome and effective way to burn belly fat that have been suggested by experienced nutrition and health experts to shrink your tummy size to size zero and lose a belly. These tips will you to easily wear super cool slim fit jeans and low waist jeans that you only wear in your dreams.
Table of Content
- 1 Reduce Belly Fat
- 1.1 Eat during the magic hours
- 1.2 Short bursts of exercises
- 1.3 Eat controlled meals
- 1.4 Reduce sugar as much as possible
- 1.5 Chewing Food
- 1.6 Practice Laughter Yoga
- 1.7 Excellent Flat belly menu
- 1.8 DCBA (Diet, Cardio, Building muscles, Abdominal exercise) Approach
- 1.9 Intake good amount of Vitamin C daily
- 1.10 10. Slowing down your breath
- 1.11 Ball is in your court
Reduce Belly Fat
Eat during the magic hours
Experts recommend eating in between 3pm and 4pm which is considered as a magic hour. It is the perfect time for you to eat a high protein rich food.
You can think of munching on a small piece of low fat cheese, or a protein bar or you can chew some almonds with an organic apple. Make sure that you won’t miss the protein snack a single day.
- This snack will help you in encouraging your metabolism and balancing your sugar levels.
- It will help in lowering your insulin levels which will in turn reduce belly fat.
- Always make sure that you eat every 3-4 hours to maintain blood sugar levels.
Short bursts of exercises
1000 crunches a night may get you strong abdominal muscles but with the fat on your belly you will not get the results you really want and is not a best belly fat burning exercise. Instead of those crunches, do exercises that engage multiple muscle groups and work your cardiovascular system.
Try planking, where you hold yourself in a pushup position, resting your forearms on the ground. Attempt at least 3 or 4 sets of holding for 30 second each. Walking each day will also help to reduce belly fat easily and quickly.
Eat controlled meals
One of the best ways to reduce belly fat is to eat controlled and assigned meals that are rich in whole grain foods and monounsaturated fats. Eating lots of whole grains are an excellent solution to lose more waistline fat.
Adding brown rice, barley, oats, Quinoa, whole wheat bread to your daily diet will help you to lower belly fat.
It will be also good for you to include foods rich in monounsaturated fats like peanut butter, avocados, olive oil, olives, nuts and whole milk products in your daily diet to reduce belly fat.
Reduce sugar as much as possible
If you would like to preserve a size zero belly figure, then you need to completely cut down on your regular sugar intake. Make sure that you eat as low as zero grams of sugar as possible to reduce belly fat easily. This will certainly going to help you to keep your insulin levels low.
- Make sure that you keep your insulin levels low at all times by completely avoiding sugar.
- This will help you to increase the Glucagon hormone, which is responsible in maintain flat belly.
One of the mantras that will be beneficial to you to reduce belly fat and bloating is to keep chewing your food in the mouth for a long time. Properly digested food will result in less bloating.
- For best results, chew your food that you intake until it’s like sauce in your mouth.
- Never try to gulp your food as this will increase your intake like anything.
- Chewing food will help in proper digestion of the food as digestion starts in your mouth.
Practice Laughter Yoga
Laughing is one of the best natural remedies that you can think of to strengthen your abs. Check the Wikipedia link to know in detail.
- Laughing will surely help you in strengthening your abs and will help to tone your abs.
- You can also think of joining laughing yoga classes to help you to burn your belly fat by strengthening your belly.
Following this quick diet every day may help you in reducing your belly fat:
- For Breakfast: Take a slice of whole wheat bread or whole grain bread with natural peanut butter and then take a cup of full of your favorite berries.
- For Lunch: The ideal menu that you can think for lunch is cherry tomatoes dressed with little olive oil and fresh lemon juice, grilled tofu and spinach salad with sliced avocado.
- For Snack: Two tablespoons of sunflower seeds with a cup of fat free yoghurt.
- For Dinner: Roasted sweet potato, grilled salmon or fish rice in omega 3 fatty acids, olive oil sautéed asparagus with garlic.
DCBA (Diet, Cardio, Building muscles, Abdominal exercise) Approach
If you would like to enjoy flat belly within two or three weeks and to burn fat belly, then you need to strictly follow DCBA approach.
For this following steps are necessary to take:
- You need to think of spending an hour of your day preparing the healthiest meal for you.
- Take not more than 20 minutes of your time in a day to cardio exercises for three to five times a day.
- Also you need to spend 15 minutes doing strength training and muscle building exercise for three to four times weekly.
- Pursue this up by doing a five minute abdominal exercise for three times a day every week.
Intake good amount of Vitamin C daily
When you are undergoing through extreme stress it is likely that your body secrets more cortisol hormone. This hormone is balanced with the help of Vitamin C.
Besides being a good way to neutralize cold, Vitamin C is also essential for making carnitine; a compound used by the body to turn fat into fuel, in result making you slim and fit in your waistline.
If you are going through any kind of emotional crisis, stress from work or from bad eating habits could increase your Vitamin C level, it will counteract the negative side effects. To reduce them try ball peppers, kale, kiwi fruits.
10. Slowing down your breath
This is a very simple technique that you can even do when you are in the middle of some work. Whenever you notice you are feeling bit tensed or nervous, just check and see how you are breathing.
Most people under stress either alternate holding their breath with short breaths or take rapid shallow breaths. After you become aware of your own breathing, consciously relax your belly and slow down the breathing.
This works best if you focus on slowing down the exhalation rather than your inhalation. While breathing-out process you can say to yourself “Slow Down”, it surprisingly works; just give it a try once.
Ball is in your court
Get rid of from your worries that you have big and bloating waistline. Follow the above mentioned tips for about three to four months to see a visible difference in your belly fat and get the most attractive look that you have always desired.
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