Nobody wants belly fat. Its a physical sign that something is going horribly inside your body.
When you exceed your body’s calorie needs, you will gain fat. And it doesn’t really matter whether you take in too many calories from food or from beverages.
Today arisingyou team are looking at the most asking question , how to reduce belly fat.
Here are simple ways to lose your belly fat
1. Eat a High-Protein Diet
Protein plays a very crucial role in Fat loss and maintenance. By preserving and building lean muscle tissue and increasing the number of calories you burn during digestion, protein can help increase the amount of energy (in calories) you expend each day, promoting Fat loss. It also helps to fight off hunger. Fat loss can be more difficult with an inadequate amount of protein.
So, here we will tell you the top high protein food that will help you to lose your belly fat :
Fatty fish like salmon is incredibly healthy and very satisfying, keeping you full for many hours with relatively few calories.Salmon is loaded with high-quality protein, healthy fats and various important nutrients.
Salmon is also loaded with omega-3 fatty acid, which have been shown to help you reduce inflammation, which is known to play a major role in obesity and metabolic disease.
Leafy greens include kale, spinach, collards, swiss chards and a few others.
They have several properties that make them perfect for a weight loss diet, such as being low in calories and carbohydrates and loaded with fiber.
Beans and legumes
Some beans and other legumes can be beneficial for weight loss.This includes lentils, black beans, kidney beans and some others.
These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety.
Though cereal grains have received a bad reputation in recent years, some types are definitely healthy.This includes some whole grains that are loaded with fiber and contain a decent amount of protein.
Notable examples include oats, Quinoa, Brown rice etc.
2. Reduce Your Stress Level
Stress can most definitely cause negative composition changes within the body. You may have heard that stress can affect your body in many ways and that your waistline is a particularly notable victim of stress. Sadly, this is true. When we’re under stress, the flight response is triggered in our bodies, leading to the release of various hormones, including cortisol( stress hormones). When we have more cortisol in our system, we may crave less healthy food options and this can affect fat. then how to overcome your stress level?
Dont worry, we will tell you the way through which you can rapidly reduce your stress level
Laughing has been proven to reduce stress. Many physicians, like Patch Adams, believe that humor can positively impact recovery from illnesses and surgeries. Studies have even shown that the very act of smiling can improve your mood and make you feel happier
Improving your sleep schedule will go a long way in helping you reduce stress, since sleep affects your memory, judgment, and mood.
Get a massage
Massage therapy can help reduce stress. A massage is a great way to relax and to minimize the physical and emotional tension you are experiencing.
Maintaining the right diet is the key to reducing stress. Well-nourished bodies are better able to cope with the physical and emotional side effects of stress.
3. Drink Green Tea
Green tea is often referred to as a superfood.
It is loaded with antioxidants that can help prevent health problems, including cancer.
Many studies have shown that green tea can increase fat burning and help you to lose weight.
So, how green tea help you to lose belly fat?
Let me tell you:
Green Tea Helps You Burn More Calories at Rest
Green tea makes free fatty acid more readly available, your body can burn more fat even when you are sleeping.
Your Basal Metabolic Rate(BMR), is a rate at which your body burns calories just to do things like breathing and hold itself up.
The body is like a machine. your cells are constantly performing complex function just to keep you alive and healthy .
These function require fuel.
Green tea speed up your metabolism
A study reported in the American Journal of Clinical Nutrition found that green tea-extract increases the metabolism by 4% over a 24 hour period. Three to five cups a day can help you burn an extra 70 calories a day, which adds up to seven pounds for 10 years.
Green tea contains compounds that can help your body burn energy more efficiently. These compound include caffeine and catechin.
Green Tea Increases Fat Burning, Especially During Exercise
If you look at the label of almost every commercial weight loss and fat burning supplement, chances are that you will find some kind of tea there as an ingredient. This is because green tea has been repeatedly shown to increase the burning of fat, especially during exercise.
In one study, men who took green tea extract and exercised burned 17% more fat than men who didn’t get the supplement. This study suggest taht green tea can boost the fat burning effect of exercise.
4. Do Aerobic Exercise (Cardio)
Lot of people lose fat through running, they are generally people who have a lot of weight to lose and have previously been totally sedentary.
If you’re trying to lose at from youe belly, you know the deal. You have to exercise and watch your diet. Specifically, you have to do both cardio and strength training to get the most out of your workout time.
In fact, cardio is one of the most important you need in your Fat loss toolbox.
Cardio is very crucial component because
You burn more calories at one time
You’re breathing hard and you’re sweating. As soon as you get into that efficient calorie burning zone, your body burns calories. The harder and longer you work, the more calories you burn.
You can do cardio most days of the week
When you lift weights, your muscles require rest to recover and grow stronger. Cardio can be done most days of the week without worrying about injury or overtraning, depending on how you setup your program.
You can easily add intensity to increase your calorie burn through going faster, jumping higher, climbing hills or trying new activities taht your body isn’t used to.
If you really wanted to lose your belly fat than you have to put some effort .
There is no magic out there to losing your belly fat.
You have to adopt these strategies for better result.