Follow these steps to reduce belly fat

Belly fat is the most stubborn fat in our body. Once it accumulates in your body, it is very difficult to get rid of this. Not all belly fats are the same. Before we tell you these steps, first you have to know what type of fat is in your belly area. It is very easy. Here are some types of belly fat: cortisol belly (stress), belly fat due to any medical condition (thyroid, diabetes, etc), mummy belly (after delivery), bloated belly, belly due to poor lifestyle and eating, alcohol belly.

Improve your eating habits

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  • Avoid packaged and ready to eat food.
  • Eat more fibre rich foods.
  • Eat more protein.
  • Start with 0.75 gram/kg of your body weight and increase gradually according to your activity level.
  • Eat less processed foods.
  • Eat more fruits, vegetables and whole grains.
  • Include natural probiotics into your diet like yoghurt, buttermilk and pickles etc.Also if you want to control your diet and take a proper meal, then you can check our work on how to make a healthy plate.

Stick to a routine

  • Have a set routine for eating and avoid grazing all the time.
  • Eat in small portions.
  • Snacks should not be more than your fist size.
  • Eat nuts, seeds and fruits for a snack.
  • Eat natural sugar in moderation.
  • Avoid energy drinks and limit your alcohol consumption.

Eat foods that increase your metabolism

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  • Grains- Oats, barley, quinoa
  • Veggies- all green and red
  • Fruits- 2 to 4 in a day
  • Lentils- all types
  • Beans and legumes
  • Nuts- almonds and walnuts in moderation
  • Seeds- chia, flax, pumpkin seeds
  • Spices and herbal teas
  • Drink enough water and stay hydrated.
  • Non-vegetarians take good quality lean protein like fish and chicken breast.

Try intermittent fasting

Set a routine of intermittent fasting. For males, 16/8 hour fasting is effective and females can start with 14/10 method. If you want to know more about it, you can read our blog on intermittent fasting. Some benefits of intermittent fasting are as follow:

  • Help boost metabolism
  • Increase the level of HGH (Human Growth Hormone)
  • Increase the fat burning process. Reduces insulin resistance

Workout

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When we do exercise to reduce our belly, we mainly focus on crunches. But it’s wrong. Spot reduction is not possible and doing an endless amount of belly exercise like crunches will not help you to achieve a flat belly goal. You must focus on resistance training. Do a mix of cardio and strength training. Keep changing your exercise routine, do not stick to the same exercise pattern for a long time. You can change your routine by joining dance classes, Zumba, doing CrossFit and functional training. And if possible, do exercise on an empty stomach. When we do workout on an empty stomach, our body uses stored fat as fuel.

Do HIIT (High Intensity Interval Training ), it gives you good result in less time. It boosts your stamina and metabolism and enhances the fat burning process. It can be done anywhere and no equipment required. It burns more calories in resting periods as compared to other exercises.

Lower your stress level

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Cortisol hormone (also known as stress hormone) is also a biggest cause of belly fat these days due to our busy lifestyle. So if we manage our stress or cortisol level, it can be beneficial for our belly. Stress can be of any type i.e. physical, mental, emotional, environmental or social. To lower your stress level, simply follow these steps:

  • Meditate daily
  • Laugh more and try to be happy
  • Make healthy relationships
  • Follow a healthy diet
  • Pursue a hobby like dancing, painting, gardening etc
  • Take a break from work, go on holidays and be mindful
  • Listen to your favourite music

Get enough sleep

Another big cause of belly fat is not taking proper sleep. Here are some tips to get good sleep:

  • Do deep breathing before going to bed
  • Keep your bedroom quite
  • Your clothes, mattress, pillow etc, all should be comfortable.
  • Don’t eat and drink anything just before going to bed.
  • Reduce caffeine intake.

Correct your body posture

If you have a poor body posture, it can leave you with the appearance of a pot belly. Correct your posture while standing, walking, sitting, exercising and sleeping. To correct your posture, try to tighten your core for a few days.

Constantly follow these steps. be consistent. convert these steps into your daily habits.

Top 9 Foods To Eat On Keto Diet For Fat Loss

Adapting to a ketogenic diet can take some reworking of your habits and a new perspective on how you approach your meals and snacks. But, no matter how you are eating before most of the food that are the pillars of the keto diet are things you’re already familiar with. We help you to use them in slightly different ways to promotes ketosis in your body.

Here Are The Top 9 Foods

1. Eggs

Eggs are high in protein are low in carbs, eating egg has been shown to help promote a feeling of fullness and egg yolks contain 13 essential vitamins and minerals, as well as antioxidants.

While eggs were once demonized for their high levels of cholesterol. But we now know that consuming them doesn’t raise blood cholesterol levels in most of the peoples, which can reduce the risk of heart diseases.

2. Olives And Olive Oil

These heart-healthy little fruits are filled with antioxidants and anti-inflammatory compounds. A one-ounce serving contains two grams of total carbohydrate.

Extra virgin olive oil is one the healthiest oils for Baking, Cooking, Deep-Frying at high temperatures.

3. Meat, Poultry, And Seafood

In Addition to being low in carb and high in fat and protein, meat contains nutrients like b12 creatine and taurine. That isn’t found in plants.

Shellfish and fish contain anti-inflammatory omega-three that are associated with improved mental health and decrease the risk of heart disease.

4. High Fat Dairy

High-fat dairy products quality protein, vitamins and minerals, and something called “conjugated linoleic acids,” which is one of the few fatty acids that promote fat loss. Some study suggests that a moderate amount of high-fat dairy helps reduce the risk of heart attack and stroke. High fat and a minimal-carb make high-fat dairy a keto winner.

5. Dark Chocolate

Real chocolate (not the processed stuff with high sugar) isn’t the “sinful” treat it often made out to be.

Dark chocolate is filled with antioxidants and flavonols that can decrease blood pressure, heart disease risk, and insulin resistance. Just be sure there are no sugar and a minimal amount of carbs per serving.

6. Berries

Berries are one of the healthiest and most keto-friendly fruits.

Blueberries are shown to improve memory and brain function, while raspberries and blackberries are packed with antioxidants that reduce inflammation. Remember to eat berries in moderation, as they do contain carbs.

7. Cruciferous Vegetables

Broccoli, cauliflower, cabbage, and other cruciferous vegetable contain high levels of vitamin k and vitamin A, as well as a unique compound called sulforaphane.

Sulforaphane can help you detoxify your body and protect cells from oxidative stress. cruciferous vegetables also have very carbs count

8. Coconut oil

Coconut oil is very high in saturated fat, coconut oil has been found to help lower cholesterol and promotes the loss of belly fat, due to medium-chain triglycerides.

MCTs fats are absorbed directly by the liver and converted into ketones, which can help decrease calorie consumption, increase energy levels, and even improve brain function.

9. Nuts And Seeds

Nuts and Seeds are rich in fiber and minerals nuts, and seeds are also associated with reduced risk of heart disease, certain cancers, depression, and obesity. We suggest avoiding nuts and seeds oil, which contain a high level of inflammatory omega-6.

Some of the best nuts and seeds for keto diet are macadamia and brazil nuts, pecans, walnut and almonds and pumpkin seeds, sunflower seeds, and flax seeds.