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


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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.

Follow these steps to get rid of Gynecomastia (man boobs)

First of all, you have to check if you have Gynecomastia or some excess fat is accumulated on your chest. This is fairly easy. Gynecomastia and chest fat, both have different symptoms.

Gynecomastia is a medical condition in which a hard lump is formed on the chest area and is mostly concentrated on nipples. Research says that gynecomastia generally occurs due to the use of anabolic steroids, drugs and excessive consumption of alcohols. In some cases, when teenagers reach puberty, some hormonal changes can also cause gynecomastia but it is mostly temporary.

On the other hand, chest fat is soft fatty skin which is concentrated on the entire chest area. chest fat accumulates due to poor lifestyle and eating habits.

But the good thing is that gynecomastia is a rare condition and chest fat is common. So the maximum chances are that you don’t have gynecomastia but some excess fat is accumulated on your cheat area.

To get rid of this, there is no need to see a doctor or any type of surgery. In this article, I’m going to tell you 3 simple steps which help you not only in reducing chest fat but also to give your chest a proper manly shape.

Step 1: reduce overall body fat

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Every person has a different tendency to gain fat. Some gain fat at their chest area, some at their thigh or some gain fat at their arms. So if you concentrate to reduce your overall body fat, your chest fat will automatically be reduced. An important factor to reduce your overall body fat is proper nutrition. There is no need for hardcore dieting, just focus on fewer calories. Calories are coming from which food, this is very important for health. No need to calculate calories, just focus on your homemade food and avoid junk food or processed food. Give yourself a balanced diet and do not overeat. Avoid oily and fried foods. Take healthy sweeteners instead of refined sugar. Finish your dinner before 7 pm. Take proper and good quality sleep. Do regular workouts. If you follow these steps, then your overall body fat will reduce and your chest fat will automatically reduce.

Step 2: Chest workout

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With step 1, your chest fat will surely reduce but if you want that your chest will come in a manly shape, then chest workout is the second best way to shape your chest. Some people who have chest fat problem, they miss chest day because they think that if they do chest workout, their man boobs will increase but this is not true. When you hit the chest muscles from every angle, muscle fibre breaks, blood circulation will increase in chest muscles and your chest takes proper shape. Chest workout is very important and do it twice a week if possible. If you are not going to the gym for some reason, then don’t worry, you can train every part of your chest at home. push-ups are the best exercise for chest muscles.

Step 3: Boost your testosterone level naturally

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If you feel that your chest is becoming like females, then your testosterone level can be low. It is difficult for males to lose fat with a low testosterone level. So, if you concentrate on increasing your testosterone level naturally, then you can lose body fat easily and your chest and other body parts acquire a proper manly shape. A simple step to increase your testosterone level naturally is to never skip your leg workout. Leg workout increases your testosterone level very easily. Give your body proper rest and make a habit to sleep early. Don’t be stressed out.

Chest fat can be embarrassing but don’t worry, it is not a serious problem. If you follow the above steps, you can easily reduce your chest fat. So, accept this condition and take challenges to solve it permanently.

Various Factors That May Lead To Obesity

Obesity is due to the positive energy balance, the intake of calories is more than the expenditure of calories. It is a state in which there is generalised accumulation of excess adipose tissue in the body leading to more than our desirable weight.
One in every two adults in the United States is overweight and the prevalence of obesity is increasing all over the world.


Genetic Inheritence probably influences 50-70 per cent a person’s chance of becoming fat more than any other factors. Within families, the chance is 80 per cent if both parents are obese and 50 per cent if one parent is obese.

A mutation in the human gene for the B3 recepters in adipose tissue, involved in lipolysis and thermogenesis markedly increase the risk of obesity. Many genes play a role in food intake regulation, apetite and ultimately obesity in mammals.


It can occur at any age in either sex as long as the person is under positive energy balance. Females than males are found to be over weight among all age groups. Hormonal predisposition put women at higher risk of obesity when compared to men.


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Certain types of eating habits may lead to obesity:

  1. nibbling between meals is a potential cause of obesity.
  2. Some may eat faster taking less time for chewing, therefore they tend to consume more food.
  3. People who eat outside home more frequently are prone to obesity. large portion of food served outside the home promote high calorie consumption.
  4. People who eat more junk food (high fat, high carbohydrate) may become obese.
  5. Non inclusion of fruits and vegetables.
  6. Non-vegetarian diet favour weight gain.
  7. Consumption of sugar added beverages may contribute to weight gain.
  8. Personnel who work in different shifts, whose body clock is disturbed, may have chance of getting obese.


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Obesity is found in persons who lead to sedentary lives and pay less importance to physical activity. It is more common in middle age when physical activity decreases without corresponding decreasing in food consumption.


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Food is one of the many stimulants of endorphin, ‘feel good’ neurotransmitter. Self gratification, depression, anxiety and stress may lead to excess calorie intake. Recent studies have shown that school going children tend to take more fatty foods as their lives grow stressful. Chronic sleep deprivation may increase appetite in some.


Obesity may follow due to damage of hypothalamus after head injury because it is not able to regulate appetite or satiety.


Obesity is found in hypothyroidism, hypogonodism and cushing’s syndrome. Obesity is common at puberty, pregnancy and menopause.


Obesity is common in prosperous countries like UK, USSR, and USA and among people from higher socioeconomic status of developing countries, since they have the purchasing power and availability of surplus food. Obesity is rare in primitive societies and wild animals. Civilisation has brought plentiful supply of appetising foods, concentrated foods and variety of foods in the market.