Tips to reduce belly fat

13 Effective Tips To Reduce Belly Fat

Before we will discuss tips to reduce belly fat, First need understand what is belly fat?

Visceral fat is commonly known as belly fat. In other words, the collating of fat tissue or cells in the center of our body i.e. stomach is referred to as belly fat.

There are 3 kinds of fat.

The fat tissue that circulates in the blood is known as triglycerides. Cells are just underneath the surface of our skin, known as subcutaneous tissue. Visceral fat is present under our stomach muscles.

Some studies proved that belly fat leads to idling, tiredness, stress, blood pressure problem, diabetes, production of uncontrolled excess of hormones, and risk of a heart attack. It also makes your body flabby, increase waist-n-hip ratio, and commonly our stomach becomes in shapes like pears.

Few Ways to Lose Belly Fat

  1. Exercise
  2. Food
  3. Water

How To Reduce Belly Fat With Exercise?

Countless exercises help in the reduction of belly fat. Activities like running, rowing, swimming, cycling, dancing are best in counts.

If you want to start few key terms are mentioned here :

RUNNING

The question that arises in our minds is whether running reduces belly fat? The answer to it is yes it does.

Running is one of the basic exercises to do daily. For overweight people’s needs to burn 500 to 900 calories per day, it is the best exercise to do. Normally we should run for 30 to 35 minutes per day. But, the person who has belly fat must run over 40 to 60 minutes per day. Running at a speed of 10 kilometers per hour for only 05 minutes burns 49.3 calories instantly.

Few things to keep in mind for good results are:

  • Focus on weekly goals.
  • Avoid having water and food minimum of 20 to 30 minutes before and after running, as it may lead to bellyache & Appendix.
  • Take small portion meals in place of heavy meals.
  • Schedule for calories chart.
  • Don’t overdo it. Try to start with a kilometer or for few minutes, then increase it with time.
  • Drink 3 to 5 liters of water a day, to avoid dehydration, which can be caused due to sweating.
  • Most importantly, go for a light outfit. Some experts think compression clothes would help the blood and oxygen to flow which may boost your workout. But, tight clothes grip your muscles which increases the recovery time after running. Avoid wearing an over-tight dress as a trend, it may compress the calf nerves in your legs, and also decreases blood circulation, which causes body aches.

Tips to reduce belly fat

DANCE

It is an excellent workout to reduce belly fat. Dance is a great exercise since ancient times.

Amit Kalantri quoted, “The job of feet is walking, but their hobby is dancing.”

We can burn 250 to 800 calories in just an hour by dancing. This count of calories may go up or down, depending upon the weight and dance style. A person weighing around 90 kilograms shall burn 450 calories in 1 hour of tap dance. On the other hand, you can burn 700 calories in an aerobic dance session for 1 hour. So, choose your dance style wisely.

“Any kind of dancing is better than no dancing at all,” said Lynda Barr.

So, how will dance reduce belly fat?

  • A study proved that dance is a mind-blowing stress-buster.
  • It helps our mind to release the endorphin chemical which is a pain killer, reduces stress and depression, maintains the ability to sleep.
  • Dance improves the posture, flexibility and strength of the body.
  • It prevents many diseases like sugar, blood pressure, lung-related problems, osteoporosis, etc.
  • It also helps to control the mind and increase concentration.

Martha Graham quoted “Dance is a hidden language of the soul of the body.”

PUSH-UPS

The evergreen exercise we all are very well familiar with, are push-ups. It does not give instant results and takes time to trigger. Comparatively, it takes less performance that’s why everyone recommends it. For athletes, gym trainers, bodybuilders, martial art players, every coach believes that without it, every exercise is incomplete.

There are many types of push-ups. There are diamond push-ups, close hand push-ups, and Indian style push-ups.

Jerick Revilla is the Indian wrestler who found the Modern push-up in 1905.

  • In this, you have a flat prone with face towards the floor.
  • Then, just open your hand in perpendicular to your shoulder.
  • Then, straighten your legs from head to toe for balance, and try to avoid hip-arching up either side of the lower side.
  • Inhale and start pulling down your body by bending the elbow until it becomes at an angle of 900.
  • Then, start to exhale by pushing up your body and come in starting position.
  • Make sure the elbow does not lock. It must be slightly bent.

The push-ups are also beneficial in gaining chest muscles, biceps, triceps, shoulders, back, butt. Moreover, it helps in toning six-pack abs, side muscles, neck point, and collar area.

How to reduce belly fat

CYCLING

A bicycle or cycle is a motor-less vehicle driven by manpower. It is placed in one of the super exercises. Most health-conscious persons prefer cycling because of its great way to burn calories.

According to Harvard University, by biking or cycling at a speed of 9 to 11 kilometers per hour, a person with a weight of 70 to 72 kilograms can burn 290 to 310 calories in just 30 minutes.

  • Firstly, it helps to burn belly fat and body fat.
  • Secondly, it also helps in cardiovascular fitness.
  • Thirdly, it helps maintain muscles’ strength and flexibility.
  • Fourthly, it increases joint mobility and strengthens bones.
  • Further, it reduces stress and tones our body.
  • Lastly, it prevents lung-related problems and sugar.

Cycling can easily reduce belly fat, and all extra fat of our body, which works as a toxic element and leads the way to many illnesses.

SKIPPING

Will skipping reduce belly fat? The answer is yes, skipping reduces belly fat and helps in many ways.

Surprisingly, studies show that we can burn 15 to 20 calories in one minute by skipping. Therefore, on average, a person can burn 200 to 300 calories per 15 minutes. Science says that skipping ten minutes is nearly equal to running 8 minutes per mile.

So skipping is an essential workout. It uses belly muscles to stabilize the body; the lower part for jumping; and, hand muscles for maneuvering the rope.

Benefits of Practicing Skipping:

  • Firstly, it increases stamina and endurance.
  • Secondly, it improves concentration.
  • Thirdly, it is the best amongst cardio exercises.
  • Fourthly, it boosts mental health.
  • Further, it aids in joint mobility.
  • Moreover, it slightly works as acupressure.
  • Lastly, it burns body fat.

But as a note point, you should not take liquids, or anything else like fruits, lunch, booster, etc. before 20 minutes of skipping, to avoid stomachache.

To reduce belly fat by exercising you have to work out on all 7 days. For a better result, you must follow a good diet and improve the schedule of your daily routine with high patience.

How to reduce belly fat

JOGGING

Jogging also helps in burning belly fat, but is not as instantly effective as cycling or skipping. It burns 62 calories in 1 kilometer, or you can burn 200 – 300 calories by jogging for half an hour.

Many experiments show that walking barefoot on grass dew at dawn helps to increase eyesight.

Benefits from jogging

  • Firstly, it helps in good circulation of blood.
  • Secondly, it helps to kick-start your metabolism and reduces extra fat.
  • Thirdly, it boosts the immune system.
  • Fourthly, it lowers blood pressure.
  • And, it releases dopamine, which is a neurotransmitter that plays various roles in our body and mind leading towards happiness.

Burn Belly Fat Without Exercise

We can burn belly fat without exercise, by changing a bit of our schedule and diet.

MEALS

  • Eat lots of veggies which makes you healthier.
  • Try to have fiber-rich foods like nuts, apple, chia seeds, kiwi, oats, brown rice, almonds, broccoli, etc. According to the Annals of Internal Medicines, it is said that if you target to have 30 grams of fiber per day, it helps you lose weight.
  • Add more protein to your diet, because it substitutes the level of the hunger hormone, ghrelin.
  • Have dairy foods like yogurts, curd & kefir.
  • Avoid all foods which are deep-fried in oil or butter.
  • Start using more spices like turmeric, pepper, ginger, garlic, fenugreek, green coffee bean, etc. in your meals. Amy Shapiro used to say that spicy meals trigger metabolism by kicking heart rate and heating the body instantly which helps your body to burn more calories.
  • Avoid sugar and glucose products, because they are the main agents to increase belly fat. Commonly, using a tablespoon of sugar may contain nearly around 60 calories.

LIQUIDS

  • Stay fully hydrated by taking enough water as it is essential for your metabolism to work properly and helps to lose weight.
  • Try drinking lukewarm water instead of cold and chilled water. An article published in 2003 explained that having warm water boosts weight loss. Drinking 500ml water before a meal boosts metabolism by 30%.
  • Warm water helps us in various ways like it helps the kidney to filter out and remove toxic products. It also helps organs to function properly; prevents us from acne; and, substitutes cancer agents.
  • Lemon and honey water helps burn high calories. Having warm water with lemon and honey for weeks gives good results.
  • Coffee has caffeine which reduces your hunger & desire to eat.
  • Black coffee boosts your fat-burning metabolism.
  • Green coffee has fat-burning qualities. One cup of green coffee burns 70-100 calories depending on your cup.
  • Quit all types of cold drinks, soft drinks, or carbonated drinks. Switch it with coconut water or juice (low sugar).

OTHER WAYS

  • Sleeping well boosts our immune system, gives us a better mood, and improves memory.
  • Lack of good sleep could be dangerous as it helps prevent insulin resistance and decreases our resting metabolism.
  • Do chill or relax when you feel. A tension-free body minimizes the production of stress hormones which are harmful to our body. When we feel happy from the inside, our brain releases dopamine hormone, also known as the happiness agent.

These are the key or important ways to lose belly fat without exercising. Perhaps, it’s a time taking process but gives you reliable results.

We all should include things mentioned above in our daily routine. It’s not only helpful in burning stomach fat, but also burns fat in many other parts of our body.

Reduce Belly Fat In 7 Days Without Exercise

BREAKUP WITH SUGAR

  • All foods which contain sugar like cold drinks, jam, sweets, cakes, ice cream, and candy must be eliminated from the diet.
  • Sugar is mainly responsible for the fatty tummy.
  • It contains high calories one teaspoon of sugar could have 6 to 7 calories.
  • Moreover, many studies proved that boiled or heated sugar is not good for health, that’s why hotels or chefs give sugar separately.
  • If required need of sweet, then start having sugar-free, herbal sugar, or brown sugar.

FAT-FREE STUFF

  • Fat-free stuff refers to fried meals, meat, butter, snacks, and junk food. We can say they are also bad if you want to reduce belly fat in 7 days without exercise.
  • The average size of a potato chips pack contains 145 to 200 calories, while a tablespoon of butter has nearly 90 to 120 calories and 10 to 12 grams of fat.

H2O

  • Water and liquids are like gems.
  • Hydrate yourself with juices, water, and shakes because they are a fabulous helping hand in metabolism.
  • Water boosts all hormones that burn extra fat in our body.

KEEP THE POSTURE RIGHT

  • You will not believe but a good posture is the first step in getting a slim and toned belly.
  • You will notice a tomato-like structure appears when you sit for long in a slouched position.
  • Try to stand straight and feel your body also straight as someone pulling up, and try to keep shoulders wide.

HEALTHY DIET

  • Try to eat smart in the place of good, to reduce belly fat in just 7 days without exercise.
  • Take a note that eating high fiber meals, protein-rich foods, fewer carbohydrates, vitamin-rich meals especially Vitamin C which are killers of fat; omega-rich foods, antioxidants, and minerals, these are the things our body needs.
  • Eat 3-4 times a day regularly, in little amount. As it stabilizes sugar levels in the blood and supplies nutrients to the body for a complete day. Many people say that it aids your metabolism more in comparison to a heavy meal.
  • Try to eat a heavy first meal, because it will be the base of energy for the whole day long.
  • In the evening, eat dinner before the 3 to 3.5 hours of going to bed, to maintain good digestion. It may magically help you to get rid of belly fat in just seven days without doing exercise.

Conclusion

If you want to get rid of fat or belly fat instantly, then avoid all foods which are rich in calories. Switch your diet towards healthy, herbal, and smart.

Thinking positively and laughing loudly can give positive vibes and an unseen result of healthiness.

On keynote, before eating any packed items check the expiry date of products, because the longer duration it will have, the more harmful it will be to your health. That’s why fruits & vegetables get rotten fast in comparison to chips and snacks.

Eat well. Sleep well. Drink well. Think well.

We hope that you liked this blog and will definitely try these tips to reduce belly fat. Stay tuned with blogger bunny for more such interesting blogs. Meanwhile, visit –“Detoxification: 7 ways to detox your body naturally”

 

 

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