Best way to reduce belly fat

Best way to reduce belly fat


Belly fat is seriously harmful.This type of fat  referred to as visceral fat  is a major risk factor for type 2 diabetes, heart disease,Hypothyroidism,sleep disorder,knee pain knee pain and other conditions.Many health organizations use BMI (body mass index) to classify weight and predict the risk of metabolic disease.

However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin on the outside.Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.

Do you want a flat tummy without exercise? Don’t worry if exercising is not your thing. There are a number of factors that cause and affect belly fat. Some simple dietary and lifestyle changes can help you reduce fat around your tummy.

Only by this belly fat and overweight sometimes some persons suffered by more problems.

Legume:
Legume (Beans) a class of vegetables that includes beans, peas and lentils are among the most versatile and nutritious foods available. Legumes are typically low in fat, contain no cholesterol, and are high in folate, potassium, iron and magnesium. They also contain beneficial fats and soluble and insoluble fiber.This Legume (Beans) vegetables contains dark colours seeds like red,black these dark colour seeds contains more percentage of flavonoids.These flavonoids helps to reduce belly fat.Spicy black beans soup helps to reduce belly fat.

Bergamot-Indian apple:
Bergamot-Indian apple,Contains low calories and high fiber.It available in year once only.Take one bergamot apple in the season before lunch.This easily helps to reduce the weight.

Peanuts-For weight loss:
Peanuts are not low-calorie foods; however, eating them may actually be beneficial during weight loss.Peanuts are packed with nutrients, including fiber, protein and heart-healthy fats. Protein and fiber both help increase satiety, which makes it easier to control your overall calorie intake during weight loss.

Including peanuts in your diet can help you lose weight if you’re able to reduce your overall calorie intake or boost your daily caloric expenditure. The Centers for Disease Control and Prevention suggests reducing your intake by 500 to 1,000 calories daily to shed about 1 to 2 pounds weekly. The National Heart, Lung and Blood Institute suggests many adults require 1,200 to 1,600 calories a day to effectively drop weight.

Peanuts can increase your metabolic rate. When researchers studied resting energy expenditure on peanut and peanut butter eaters, they found that it was 11 percent greater after regular peanut consumption for 19 weeks compared to the baseline.

The fat in peanuts (the "good fat") provides satiety and taste satisfaction, so you don't feel deprived.
Since peanuts stabilize your blood sugar with their low glycemic index (meaning they are digested more slowly and release sugar gradually into the bloodstream), they provide long-lasting energy and decrease cravings.

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Popcorn for weight loss:
You may be wondering if popcorn is a healthy snack if you're trying to lose weight. On one hand, it's high in fiber and low in calories compared to most snack foods.

The term "whole grain" may bring to mind loaves of bread flecked with bran or a bowl of oatmeal, but popcorn also counts. In fact, popcorn eaters get 250% more whole grains in their diet than people who don't eat popcorn. And like other whole grains, crunchy popcorn is high in fiber.

Not only is popcorn high in fiber, it even delivers some protein. A 1-ounce serving (about 3½ cups) has 4 grams of fiber, almost 4 grams of protein and clocks in at 110 calories. This combination makes it a snack with staying power.

It may be surprising, but popcorn is chock-full of polyphenols, the same compounds found in berries and tea that are linked to heart health and a lowered cancer risk.Popcorn is filled with air (think about how small the kernels are compared to after they're popped). Because it's airy, you get a pretty large portion without a lot of calories. You can eat 3 whole cups of popcorn for only 100 calories.So happily eat this snacks,And say goodbye to white rice,pasta,bread.

Green tea:
Not just flavored water, a green tea diet is full of health benefits. Steeping tea leaves in boiling water causes it to absorb their bioactive compounds. Rich in nutrients, green tea leaves contain anti-inflammatory and detoxifying compounds that help protect your body from the threat of free radicals.

However, the most profound benefit of green tea is the antioxidants (specifically catechins) it contains. EGCG (epigallocatechin gallate) is the most common catechin in green tea, and it is renowned for boosting the metabolism.

When it comes to enjoying green tea, how you brew it can make all the difference. Be careful not to overheat the water, as boiling will damage the catechins. For best results, bring water to a boil, but let it rest for ten minutes before pouring it over the tea. Then, pour it over the tea and let it brew for a minute before pulling out the leaves and serving them. Depending on your taste, this brew time can be made longer or shorter. Some types of green tea are better for weight loss than others. Matcha tends to be the most nutritious, as you dissolve and drink the tea leaves themselves, rather than just using them to infuse your water.

You can incorporate green tea into your diet at any time you would typically reach for a calorie-filled drink. Green tea makes a great substitute for sugary sodas and sweetened coffee drinks, and it only takes a few weeks for your taste buds to acclimate to the subtle natural sweetness it contains. In this way, you will make a difference for your weight loss routine by consuming fewer calories throughout the day, enjoy higher energy levels, and even boost your metabolism to burn the calories you do eat.  

Apple Cider Vinegar:

Apple cider vinegar that makes it great for weight loss.About 100 grams of apple cider vinegar has about 22 calories, which means it makes for a low-calorie drink that can help boost weight loss. Adding a tablespoon of Apple cider vinegar(ACV)into a glassful of water and drinking first thing in the morning may help burn belly fat.

Daily intake of apple cider vinegar might be useful in the prevention of metabolic syndrome by reducing obesity.

Apple cider vinegar leaves you feeling fuller for longer, thereby, preventing you from overeating or cravings. This will help you eat fewer calories and lead to actual kilos lost on the scale.
apple cider vinegar helps stabilise blood sugar levels, especially after eating a meal high in carbohydrates. Stabilised blood sugar levels are important to ensure a healthy and effective weight loss.
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How to use apple cider vinegar for weight loss:
  • Never consume apple cider vinegar as it is; instead, dilute the solution in water to ensure you are not consuming large amount of acid.
  • You could use it as a salad dressing with olive oil to promote sustainable weight loss.
  • It is best to spread the consumption in two to three doses through the day and it is best to drink ACV before meals.
  • While occasional usage of apple cider vinegar may be safe, excessive usage may reverse the good effects as ACV is highly acidic. It may irritate your throat if you drink it often or in large amounts.
Some more tips :
  • Avoid junk food as much as possible. Products made with white flour (maida) are a strict no. Increase your fibre intake by consuming whole grain products. Avoiding chips and cookies is the key to reduce belly.
  • Little changes in your diet can go a long way in determining your waistline. For instance, switch whole milk for skimmed milk. Low-fat dairy products are also a great source of protein. Swap your ice cream sodas for lime water and buttermilk.
  • Instead of three heavy meals, take six small meals. Eat to satisfy your hunger, not your tongue. Know when you are full.
  • Keep a gap of two hours between your last meal and sleeping. Foods eaten close to bedtime get stored as fat.
  • If you want to reduce stomach, skipping your breakfast is a bad idea. It has been proved by studies that your body’s metabolism gets a jump-start with a balanced breakfast. When you skip meals, your body’s metabolism slows down which forces the body to break down muscle tissues for energy and conserve fat.
  • You can minimize your water retention by avoiding sodium intake i.e. your salt intake. For flavour, use other herbs and spices.
  • Starting your day with lemon juice is one of the best ways to lose belly fat. Squeeze a lime into a glass of warm water and add a pinch of salt to it. Drinking this beverage regularly every morning will not only eliminate your paunch but also boost your metabolism
  • Replace your white rice with wheat products, brown rice, brown bread, whole grains, oats, and quinoa are very good dietary alternatives.
  • When you want to lose fat from your midsection, you should keep your body hydrated. Drink sufficient amount of water to get rid of your belly fat at home. Drinking water removes toxins from your body, boosts metabolism and reduce stomach fat. Herbal tea is another tasty alternate. you can also drink green tea twice a day.
  • Chewing two or three cloves of garlic every morning with a glass of lemon water doubles up the weight loss process. It also ensures a smooth blood circulation in your body.
  • Include a lot of fruits and vegetables in your diet. Ingest a bowl of fresh fruits daily, every morning and evening to supply your body with various antioxidants, minerals, and vitamins.
  • Using lots of spices like cinnamon, ginger and black pepper in your daily meals help improves your insulin resistance and reduces sugar levels in your blood. They are also loaded with various other health benefits.

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