So it is summertime and I am sure you are here to read this article to throw away those baggy jumpers and get to know how to Reduce Belly Fat. What are we not going to tell you is to go extreme like do a thousand sit-ups a day or hang upside down. However, if you mix up Excercise with the tips we are giving then the results will be even better. So before we get into the tips, you must know before that belly fat can also be a sign of health diseases a\or other conditions like type two diabetes, heart disease, etc.
When you see yourself in the mirror you can see bloating or actual fat on your tummy. Bloating is a sign of digestion issues, over-eating, maybe there’s water retention and some females get bloating around the time of Menstruation as well. We dream of a flat stomach and that is not very easy to get because then you have o get rid of all the fats and bloating etc. Thus if you want to get a flat stomach then try a combination of both exercise (Min. 20 minutes & Max 1 Hr) and our tips.
How To Reduce Belly Fat in 15 Steps:
In This Article
- 1 How To Reduce Belly Fat in 15 Steps:
- 2 Eat Protein Right Before Bed:
- 3 Get rid of snacks between meals to Reduce Belly Fat:
- 4 Eat Protein as Soon as You Wake Up:
- 5 Go For Whole Grains:
- 6 Incorporate Probiotics into Your Diet to Reduce Belly Fat:
- 7 Cut Back on Dairy:
- 8 Lower Your Sodium Intake:
- 9 Reduce Your Portion Sizes:
- 10 Steer Clear Of Artificial Sweeteners:
- 11 Avoid Drinking Liquid with Meals:
- 12 Green Light Green Tea:
- 13 Limit Your Alcohol Consumption:
- 14 Stop Drinking Sweetened Beverages:
- 15 Strength Train 2-3 Times Per Week:
- 16 Get Your Steps In:
- 17 Perfect Your Posture:
- 18 Lower Your Stress:
- 19 Get More Sleep:
Everybody knows that ” Eat less food, Lose more weight” but your body needs a proper diet and nutrients to be fit and healthy thus scroll down for some best weight loss tips without any exercise, sit-ups or physical effort.
Eat Protein Right Before Bed:
Take a healthy dose of protein before going to bed to ensure your body doesn’t contain much water while sleeping so you don’t wake up with a bloated belly the next morning. Also proteins before bed help in boosting up the metabolism and repairs your body while you’re asleep.
You can also have protein powder (1 Tablespoon)
Buy Protein by clicking: Body Fortress Super Advanced Whey Protein Powder Gluten Free.
Get rid of snacks between meals to Reduce Belly Fat:
Have 3 meals a day and NO snacks between them. You will probably be avoiding 500 fewer calories by doing this. And it is all about the portion size of the meal you are having 3 times a day. You not only need to change “what you eat” you may probably be needing to change the Portion size as well. So the question rises how much of a portion you can eat,’ You can eat a portion of your first size like explained below:
you can have:
- 3x Fist size serving of carbs.
- 2x Palm-size serving of lean protein.
- 2x cupped hand full of vegetables or salads..
- 2x intake of a fist-sized serving of fruit.
- 2x servings of fat.
- 200 ml of skimmed or semi-skimmed milk.
Eat Protein as Soon as You Wake Up:
A Protein-based breakfast will help you in boosting up your metabolism way faster. Turn on your metabolism engine in the morning. Add Fiber and Healthy Fat to Your High-Protein Breakfast.
High Protein Breakfast (easy and healthy) options :
- Garlic, Curd, Chick-peas, and Brown Bread.
- Brown Bread, Low-fat cheese.
- Banana, Pomegranate, Milk.
- Oats, Skimmed Milk, 2 Dates.
- Egg whites.
- Chicken Breast. ( can also be used as a meal in the afternoon)
Go For Whole Grains:
There’s a myth that whole grain is bad for weight loss? but it is NOT. Whole wheat is healthier than processed grains. The difference between whole wheat bread and white bread has been stripped of all its nutrients that is definitely something that you want to avoid but the problem is a lot of whole wheat bread these days is that they contain a lot of chemical and sugar thus (Natural usage od whole wheat grain is recommended, not the one from the market is recommended)
Best whole grains :
- Brown Rice. (2 servings per week)
- Buck Wheat.
- Wheat Berries.
Incorporate Probiotics into Your Diet to Reduce Belly Fat:
It will help in reducing the bloating on your belly side (which we consider fat on our tummy). You can use Yogurt, Butter Milk, Kombucha, Fermented food, Vegetable pickle, Black tea, Kanji, Apple cider Vinegar, etc. And do you know what is the best part of adding probiotics into your diet? It gives you youthful fresh skin as well.
Cut Back on Dairy:
Replace dairy items with almond milk, almond cheese, coconut yogurt, and the whole range of dairy-free items that are available nowadays.
Lower Your Sodium Intake:
Cutting back on sodium will be helpful in losing body weight because the body holds onto the water if you eat much salty food it will cause bloating. Either using salt, spice up your food for taste.
Reduce Your Portion Sizes:
You not only need to change “what you eat” you may probably be needing to change the Portion size as well. So the question rises how much of a portion you can eat,’ You can eat a portion of your fist size like explained below:
you can have:
3x Fist size serving of carbs.
2x Palm-size serving of lean protein.
2x cupped hand full of vegetables or salads..
2x intake of a fist-sized serving of fruit.
2x servings of fat.
200 ml of skimmed or semi-skimmed milk.
Steer Clear Of Artificial Sweeteners:
Artificial sweetener causes gas, bloating and upsets the stomach. Thus leave everything that’s artificial and eat clean and healthy things. Leave all the processed food and artificial flavors.
Avoid Drinking Liquid with Meals:
So you remember our elders say not to drink anything while eating and we never listened to them? Here’s a reason why they suggested we do so because by drinking water while eating food, you dilute your drinks and it slows down the digestion process. As it is very important to be hydrated thus drink more water throughout the day but just not while eating food (keep your mealtime off drinks)
Green Light Green Tea:
It works miracles to reduce belly and the best part is that you can have green tea before and after meals, you can have green tea when you’re bored or when you’re feeling hungry.
The best is to take it in the morning time after waking up and after meals.
Limit Your Alcohol Consumption:
Cut back on alcohol even if you are an occasional social drinker. drinks like beer cause bloating because it contains carbon dioxide. Also, the calories provided by alcohol don’t really serve a purpose in the body and sit back in our body as fat.
Stop Drinking Sweetened Beverages:
No sugar! either it’s the milkshake or glass of juice in the breakfast or latte or cuppochine in the afternoon to tea in the evening, Just take no sugar inside it. It will cause a disproportionate increase in visceral abdominal fat accumulation.
Strength Train 2-3 Times Per Week:
Lifting weight (start with less weight and then increase half a kg after every 2 weeks) . it will help your skin look tighter and firm. Most of the people do walk, running, cycling or exercise, if you do these things and mix up Excercise with the tips we are giving then the results will be even better.
Get Your Steps In:
Start walking, it burns calories, makes you feel fresh and healthier, tones the body. walking can reduce both subcutaneous and visceral abdominal fat. It digests food quickly.
Perfect Your Posture:
We can improve our posture by becoming more mindful of our position during the day, and by strengthening the muscles of our back and abdominals with exercises like planks and back extensions.
Lower Your Stress:
Most of the time stress can result in over-eating and consumption of fatty food, sugary food causes lots of weight gain. You can lower your stress by doing Yoga or Meditation to clear your aura with negative energy.
Get More Sleep:
There’s a possibility that if you’re not losing belly fat, you may not having proper sleep. This gt enough sleep so you no longer be sleep deprived and help your metabolism works better. You should get Seven to Nine hours of sleep per night.
So these are all the methods and techniques that you can use to Reduce Belly Fat easily. But always remember hard work is the key.