Today, foods we are taking is very poor in nutrition. World’s climate and vegetation changing day by day makes the cultivated crops as a malnutrition one. So, everyone can easily gain weight by taking foods with routine diet. But weight loss is a major problem many people experiencing. You need to get better dieting plan to reduce belly fat. The result may work for someone, may not work for someone. Losing weight by natural methods is challenging one. It may take days, weeks or even months also.
Most of the time, if you put hard work by taking some natural healthy routine, then you can achieve your goal sure. But, patience is very important to gain good results of hardworking. There are so many practices followed by many people around the world for weight loss. But today the need for this practice is increasing day by day. We need to be a good fit to improve our health. You can loss 3 kg of weight in 2 weeks or 6 kg of weight in 2 weeks or just 1 kg in 2 weeks. These are all depending on the factors how much your body react with.
Here are some tips to reduce belly fat.
Prepare For Weight loss Plan
Setting goal for a realistic weight is a great start to your weight loss plan. Note down how much weight you want to lose. Set a time frame and what target weight you would like to get to within a month. Generally you can loss upto 3 to 6 pounds of weight in month. So while setting a goal keep the limit within the range.
Calculate Your Daily Diet
Calculate what amount of calories you had daily and how many calories need to cut daily in a routine manner. You need to cut some calories each day to get better result. Cutting out 500 calories per day can help you to lose one or more pounds per week. So within a month you can lose upto 8 calories by maximum.
Drink Plenty Of Water
Drinking water is essential one for curing major health problems. It will help you to stay hydrated throughout the day. Drink atleast 4 to 5 litres of water everyday. Drinking water in an empty stomach is best practice. Drink 2 to 3 glasses of water everyday morning when wake up. Also avoid drinking water during meals and after or before. It distract the digestion process led to some negative impacts of the body.
Cut Malnutrition Foods
Malnutrition foods are foods we won’t get any nutrition from it. Children of today’s generation like to eat mostly junk foods like snacks, restaurant foods etc. If you want to reduce the amount of weight within a time goal, you need to limit these kind of foods from your meal plan. According to diet, these foods are rich in calories and lack of nutrition. Some of the common malnutrition foods are chips, street foods, desserts, candy etc.
Reshape Your Meal Plan
Instead of dieting and reducing calorie intake, the best practice is focusing on reshaping your meal plan will lead to a healthy lifestyle. Instead of consuming 2 to 3 large meals per day, try to break the large meals and consume 5 to 6 small meals per day. It will help you to control your hunger throughout all day and makes your body fit.
Cutting carbohydrates is not the simple one. Our food menu won’t fulfil without the foods rich in carbohydrates. Our daily food routine is rice, bread, potatoes etc. These foods are rich in carbohydrates. Our body utilise less amount of carbohydrates from this foods, excess carbohydrates stored in the form of fat. I know its very hard to limit these foods, but if you want to loss weight seriously, then you must limit the intake of this kind of foods.
Eat Raw Vegetables And Fruits
When you are trying to lose weight and cut calories from your diet within a time frame, you need to eat low calorie but nutrition rich foods. You can eat many vegetables without cooking. Some of these are beetroot, carrot, cucumber, tomato etc. Intake of these kind of vegetables and fruits everyday in raw condition helps to reduce the fat effectively. Make a habit of eating one raw vegetable and any fruit per day. These are rich in antioxidants, fires, vitamins, minerals which are very essential to cut the belly fat.
Maintain Fiber Rich Diet
The fiber rich foods are useful for the body, yet deadly to your body shape. But soluble fibre helps in preventing belly fat from increasing as it keeps you full, thus reducing your appetite. This further helps in slowing down the process of food particles that pass through your digestion system. You are highly advised to consider foods that are rich in soluble fibre such as Brussels, sprouts, flax seeds, legumes, avocados and blueberries.
Less Intake Of Sugars And Salts
Sugar and salt is also a kind of drug. It is the most important factor for body fat. Limit intake of sweets, salty foods or other sugar related foods. There are some natural sweeteners available in markets today to fulfil your sugary food needs. So if you like to intake sugar foods, prefer this kind of natural sweeteners like pure honey, maple syrup, fruits etc. Try to limit the level of salt while cooking. Avoiding foods from outside the home will help you to limit salt level.
Nuts are rich in vitamin E. Almonds, cashews, peanuts and walnuts are very rich in nutrient. Intake of these nuts have the capability to cut down the bad fat totally. Everyday intake of nuts will help you achieve the goal within a short period of time. Not only for fat removal, nuts plays a major role for many health benefits.
Cut Dairy Foods
Dairy products are loaded with saturated fats. Our body does not need more than 15 to 20 grams of saturated fat a day. Using milk with low fat content, curd, cottage cheese etc is preferable if you need to intake dairy foods.
Good Protein Intake
Protein not only helps you gain the muscle but also helps in reducing the fat percentage of the body. They built and repair the muscles, skin, bone, blood. We need to maintain a ratio of more proteins and a few carbohydrates in our everyday diet. The protein rich foods are eggs, low fat milk, whey proteins, high protein meat and sea food, peanut butter, nuts and smoothie drinks etc.
Workouts and exercise will help you to process the fat loss quicker as much as possible. Exercising helps you to burn your fat faster and you can notice the change within a week of time. But making a right fitness plan with healthy diet recommended. If you get improper unhealthy diet while workout, you may get health problems instead of losing fat.
Plenty Of Sleep
Sleeping well is must to stay healthy and perfect in shape. when you are tired and don’t get proper sleep, ghrelin is secreted which increases your cravings for sugar and other fat building foods. Lack of sleep also imbalances the hormone production which affects the cortisol level and increases the insulation sensitivity.This is the major reason for belly fat. Your body will work when you are in rest only. So make sure to have a sleep of 7 to 8 hours daily.
Reduce Alcohol Intake
You need to reduce the intake of alcohol content strictly if you want to get rid of stubborn belly fat. Regular intake and heavy consumption of beer increase the risk of obesity and bulging of your stomach. So atleast limit intake of alcohols like beer if you can’t give up.
Use Cooking Spray
We have been using too much oil for cooking knowingly or unknowingly. When oil burns, it gets converted into trans fat. Using a cooking spray will reduce your daily intake of oil significantly. You can use zero calorie olive oil cooking spray for the purpose of cleaning.
Intake Complex Carbohydrates
Complex carbohydrates will generally maximise the fat burning effect as they stimulate the metabolism. Whole wheat, brown rice, whole grains and oats are the examples of complex carbohydrate foods. These foods are rich in nutrition and fibre. These foods keeps you energetic over a long period of time and will hep you to reduce the belly fat sure. Best time to eat complex carbohydrates for fat loss are before 6.00 pm.