How to Reduce Weight and Belly Fat

How to Reduce Weight and Belly Fat

If Belly fat is increased, it will lead you to some serious problems like Type 2 diabetes, heart diseases, and loss of vision, etc.

You are reading this blog because you are genuinely interested to reduce and get rid of your belly fat and look smart and beautiful. You are at the right place. 

Some doctors tell you to go to the gym and do hours of heavy workout or do a lot of running and sweat to reduce the belly fat. 

But here I am telling you some of the easiest and practical ways through which you can easily reduce your body weight and looks allot more younger, smart and beautiful. If you do some exercises with my tips then the results will be even better and healthier.

1. Eat Less

According to research at Oxford University it is suggested that if a person eats fewer calories diet or less fatty foods, the chances are that he will be more likely to reduce the belly fat easily. Eat 500 fewer calories than your daily requirement every day, you are going to be loosing about 3500 calories weekly. This routine will make a huge impact on your body.

2. Drink Warm Water

According to a study published in 2003 found out that drinking hot water instead of cold water can increase weight loss. Researchers also found that drinking 500 ml of warm water before a meal can increase your metabolism by almost 30-40 percent. Drinking warm water increase the body's ability to remove fats more easily. It also improves your digestion and helps prevent aging and scars on the face and other body parts.

3. Drink Less to Low Soda Drinks

The extra sugar in ordinary soda adds on extra energy but does little to fill you up and doesn't add any vitamins to your diet. Secondly, high intakes of introduced sugars are connected with excessive blood pressure and high triglyceride levels, which are risk elements for heart disease. The American Heart Association (AHA) recommends restricting all sugars to no more than about 6 teaspoons a day. A 12-ounce can of cola has approximately eight teaspoons of sugar. In case you drink it more regularly these calories can add up to weight gain.

Dietitians suggested that if you could replace your daily 50 ounces of soda with water, you will reduce your annual calorie intake by 219,000 calories or about 60 to 70 pounds in a year. 

4. Eat More Fibers in your Diet

Soluble fibers are a very powerful solution for losing belly fat and reduce weight. They are a very good appetite suppressant and by their intake, you are more likely to reduce your calorie intake. Some of the fibers are Cereals, Green vegetables, Cooked oatmeal, Carrots, Kidney beans, peanuts, etc.

5. Eat Fresh Fruits Daily

Fruits are a low-calorie diet and more easily digestible. So, by eating fruits a person will be more likely to reduce weight and make his body full of necessary vitamins. Some of the best fruits which are very beneficial for weight loss are Grapefruit, Berries, Kiwi fruit, Melons, Apples, and Dates. All these fruits are less in calories and more in vitamins and fibers.

6. Drink Green Tea

Green tea has been associated with several health benefits and various properties including weight loss, due to its nutritional and antioxidant value. Research showed that drinking a cup of green tea increases the metabolism rate and a person can reduce around 70-100 calories in a single day due to its antioxidant properties.

 Recently, Green tea has gained importance in western and Asian countries. It has been used in Chinese and Ayurveda medicines due to its wound-healing benefits and it can also reduce headaches. 

7. Eat Slowly and Chew More

Eating the food slowly will be more likely to be digested easily than fast eating and it also promotes thorough chewing. Many people eat their food carelessly and quickly which leads them to weight gain and increased fat. 

A study conducted on 4000 middle-aged people resulted that those people who eat fast are more likely to gain weight than those who eat the food slowly and chew more.

Another study suggested that we should chew one bite 32 times before swallowing, as we have 32 teeth in our mouth. In this case, the food will be ground and mixed with the mouth saliva which aids in food digestion.

8. Exercise Regularly

Exercising regularly even for 10 minutes a day increases your chances of losing weight by around 25 to 30 percent. There is a rule named Rule of Thumb which states that weight loss is generally 75 percent of the diet and 25 percent of exercise. So, by exercising daily, you are more likely to reduce weight and body fat. It also boosts your immune system and metabolism and forces it to reduce fat. 

By doing exercise a person not only reduces fat but also looks much younger and is less likely to have any problem with aging.

Some of the best suitable exercises for fitness and weight loss are Walking, Jogging, Running, Swimming, Yoga, Cycling and Weight training.

9. Sit Less Often

Sitting for a longer period is associated with weight gain in early ages. People who work in offices or who sit for hours are always prone to this problem of weight gain and belly fat. The best way to tackle this problem is to walk in between the intervals of sitting. 

Don't sit for more than 3 hours consistently as it will slow down your metabolism rate and you are more likely to gain weight. After every 3 hours, walk a little bit even for a small amount of time. This will increase your blood circulation and the body's metabolism rate and you are less likely to gain weight.

10. Drink Lemon

Squeeze a Lemon in a glass of warm water and drink it on an empty stomach. This will increase your metabolism and helps in losing weight fast.  It also helps to detoxify the body waste and keeps you healthy,  slim and Beautiful.  Lemon juice is also beneficial for the skin as it has vitamin C and it boosts the immunity due to the presence of antioxidants. 

Here one thing I want to tell you is that,  please don't try to drink Raw Lemon juice as it will harm the body.

Always try to drink it by mixing in the water and warm water is the most suitable one. 

Weight loss is not much difficult as we think it is. We just have to get out of our bed and start working on it. All the tips here are collected from one of the most trained professionals who train people to make their lives healthier by adopting a healthy lifestyle. If a person adopts these principles and works consistently then he will live a more fit life with fewer issues.