How do I reduce stomach fat fast?

 How do I reduce stomach fat fast?


Reducing belly fat is a part of weight loss regime. A healthy weight loss is a continuous process.


Here are few tips which will help you loose weight along with the belly fat.


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Choose Food Groups wisely which helps in weight loss.


Calculate your calorie requirement- Do not exceed your calories than the required one. Scientifically if you cut down 500kcal/day from your required calories, you can loose 1 pound a week. Cutting down 500kcal/ day will equals to 3500kcal/week and 1 pound of fat contains 3500 kcal. So you can loose weight by this simple calculation.


Your energy requirements depends upon your activity levels like active,moderate or sedentary. there are methods.One of the method is Harris Benedict Calculator.


You can split this as well if you want, you can go for 250kcal in diet and burn 250 kcal from your workout, or reduce 500kcal

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Split your meal into small 6 meals instead of 3 big meals.


There are few natural products which help in loosing weight as they posses various properties.


Fibre- Main reason for weight gain or belly fat is excess intake of calories. Adding adding fibre to your diet is the ideal way to control the calories without starvation. It gives you a bulk and increases satiety levels, keeps you full for long hours.


Soluble And In soluble,both are required for good health.


soluble fibre absorb water and form a gel-like substance which slows down the digestion process. They are found to reduce sugar and cholesterol levels.


Pectins- It is an water soluble fibre, it binds with cholesterol and throws it out of the body.


Sources- Apple, grape fruit, all citrus fruits,berries,apricots and peaches


This can be a great snacking idea in between meal time or before meal salad.


Grape fruit and apple salad with ACV dressing ( All the ingredients added here promotes weightloss)



B--glucans- They are found in oats, barley, sorghum


Barley flour or barley and oats are the best combinations to use this.


Tip- Use barley flour for making chapatis,breads, barley khichdi with vegetables are the idea for lunch or dinner.Instead of rice pulav , make barley pulav with veggies or shredded chicken.


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Psyllum- Psyllum husk good source of fibre, 1 tbsp gives 4gm of fibre.


Tip - 1 tsp before meal helps in weight loss or Use psyllum husk with protein combination for a low carb and high protein dish. Add little oats flour to give body.


Egg white and psyllum husk pancake with cinnamon and pumpkin seeds



All the ingredients have weight loss properties.


Guar gum - These are extracted from the seeds of guar. They act as appetite suppressor, reduces blood sugar level and lipid levels in blood.


All are soluble sources they absorb water and form a gel-like substance which slows down the digestion process. They are found to reduce sugar and cholesterol levels.


You can use in vegetable forms also



Herbs and Spices


Triphala- It’s a combination of three herbs namely


· Amla– Emblica officinalis


· Haritaki (harar)– Terminalia chebula


· Vibhitaki (Bahera)– Terminalia bellirica


Uses- Amla is one of the richest sources of Vit C , one of the quality of the amla is that it’s Vit C content is not distroyed during processing and remain intact due to the presence of Tannin's. A great herb which balances all the three doshas like Vata,Pitta,and Vayu. Maintains the natural functions of liver. A great detoxifier which helps in eleminating toxins from the body. Helps in weight loss.


Haritika- A powerful herb which boosts metabolism, cleanse the intestines, helps in absorption of nutrients in the digestive system.Increase insulin production in body due to presence of an enzyme chebulic acid.


Vibhitaki - Balances the three doshas and helps in weight loss


Dose-1-3 gm with water.


Method- Use this for 1 month during bed time, this will not only helps you in weight loss but also will give a relieve from problems like constipation.



Ginger- An effective but very powerful to loose weight. It has thermogenic property.


Method- Take 2 inch piece of ginger boil it in water, bring to half, add honey in that. Sip this water entire day, it will help in weight loss by boosting your metabolism.


Cinnamon Powder- Powerful herb, it maintains glucose taking cinnamon powder with honey empty stomach helps in weight loss.


Tip - Use cinnamon in tea or on green tea. Can be added taken in morning empty stomach with honey or detox drink.


Detox Tea


Drink this tea 2-3 times a day to get excellent results. This will help you in water retention problems.


Ginger-2′ piece


Cinnamon powder-1/4 tsp


Fennel seeds -2 tsp


Mint Leaves- 8–10


Black pepper powder- 1pinch


Honey- 1 tsp


Boil all the ingredients for 5 min,strain and honey. Add lime slices to it.


Proteins- Proteins not only maintains your muscle mass but also helps in fat loss process in the body. It comes in the category of thermogenic foods .


It helps in burning 80-100kcal per day.


High protein diets increases satiety levels which leads to low calorie intake hence help in weight loss.


Protein helps in increasing muscle mass, higher the muscle mass, more is fat burning in the body.


Tip - Use protein sources with each meal like grilled fish, grilled chicken, Tofu etc




Negative Calorie Food -


Use water based vegetables whenever hungry, it will give you a satiety level without adding much calories to it.


Sources- Gourd vegetables, Leafy vegetables, cabbage, cauliflower


Good Fats- There are fat sources too which helps in fat loss. These are


Olive oil,Coconut- (Good source of MCT),Avocado ,Fish,Nuts and seed.


 

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Good Luck.


I hope my words satisfy your query.


Workout For Core Muscles


It’s recomended to do a combination of cardio and strength training along with HIIT.


Also do different types of Planks to tighten your core muscles.


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