Practical Easy Steps to Reduce Belly Fat:
1) After wake up, consume a glass of warm water with lemon juice daily. Make it a habit for 90 days without giving a break even for one day. Prepare in the night for early morning. |
| Drink warm water with lemon juice early morning daily |
3) Remove junk food from your brunch as much as possible - Samosas, burgers, patties will gradually increase belly fat. Try Poha, Masala Oats, brown-bread sandwich or Soup. We find healthy food as well in the market, the only thing we ignore is our health when we buy oily fried junk food.
If you can't find healthy food, at least choose the best. Ignore the taste for good health. Remember you eat food for your health. Try it for at least 60 days. Say No frankly to junk food no matter whoever invites you.
4) Reduce the intake of sugar or sugar-sweetened drinks. Try Natural Fruits Juice. Half of the taste comes from sweets. If anything good happens, the first thing we bring in is sweets, pastries or cakes. The celebration seems imperfect without it. However, it's harmful to health in terms of belly fat. Try to avoid sugary products as much as possible to reduce belly fat.
5) Take meals in small quantity 5-6 times a day. Follow the descending order. Calorie controlled breakfast should be heavier in comparison to Lunch and Dinner. Take healthy salads, fruits, and sprouts in between the three major meals whenever you take breaks at work.
6) Increase the intake of protein and fiber-rich meals - it helps in reducing belly fat a lot faster. eg., beans, broccoli, oats, whole grains, fruits like strawberries, apples, carrots, radish, etc. The recommended daily intake of fiber is 38 grams for men and 25 grams for women.
7) Fix your time for meals & follow the same every day. Changing the duration of meals every day will result in health loss. It's easy & possible. Remember Irregular intake of meals disturbs digestion.
8) Consume dinner a minimum of 2 hours before sleep. Give at least 2 hours of time to digest the food before sleep. Never consume the food and straight away go to sleep. Instead, take a walk for 30 minutes.
Follow Simple Exercise at least 10 minutes a day every day: 🏄 🎾 🏈 🏃
1) Jogging for at least 5 minutes whenever you get time. Running gives a small pump to the body. If it is difficult to find a park or go outside, you could try running like a treadmill inside the room for 5 minutes. I know it sounds funny 😆, however, it's possible daily.
2) If you work on 2nd, 3rd, or on higher floors in the building. I suggest you follow the stairs at least once. It’s possible three times a week while returning from the break.
3) Exercise such as Crunches, Low Belly Leg Reach, Boat Pose (Navasana), Planks. You will get videos on youtube related to all these exercises. It's possible to do any one of them for 5 minutes daily.
Last but not the least - Believe in yourself that you can lose belly fat or weight. Yes, it's possible. Results can be seen within 60 to 90 days if you follow the above methods daily. Time will vary for each individual. Remember you have to push yourself to the extreme to get results. You have to give your best to get good out of it.
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Also Read:
a) Do Men tend to collect more belly fat than Women?
By - Ajey Gupta
