It is a normal Reduce Belly Fat at Home without any Equipment fact that you need to keep a close check on your calorie intake when trying to lose weight. You lose weight by consuming less and burning more. Anything in excess will dent your weight loss journey.
Keeping a close look on your calorie intake, you can take the following steps to get rid of your belly fat:
Consume High Protein Foods
In order to get rid of belly fat, shit to a high protein diet. Several studies have supported the fact that a high protein diet is very effective when it comes to losing and especially losing belly fat.
However, it is again important to keep a close check on your calorie intake. You have so many choices available it comes to foods enriched with protein content. Things such as eggs, chicken breast, leafy green vegetables, red beans, oatmeal and etc are highly enriched with protein.
You can easily add them to your daily routine and enjoy a healthy diet. Some studies have also supported the fact that if high protein diet consumed for a prolonged period of time, it can really help in avoiding weight gain in the future.
Eat Fiber Rich Foods
Adding fiber-rich foods can also give a great boost to your weight loss journey. Foods enriched with fiber especially soluble fiber can help in the improvement of the digestive system which in return can help in proper absorption of nutrients to the body.
If the body absorbs nutrients properly, it can induce a prolonged feeling of fullness so you keep feeling full for a longer period of time. This can really help in avoiding surplus intake of calories.
Best sources of soluble fiber are leafy green vegetables and fruits. You can get soluble fiber from other different sources but it is important to make leafy green vegetables and fruits a good portion of your daily diet.
Get Rid of Refined Carbs
In order to get rid of belly fat, it is important that you get rid of refined carbs from your diet right away. Intake of carbs can result into increased appetite, so it is important to get rid of them if you want to keep a close check on your calorie intake.
Some studies have also supported the fact that low carb diets lead to quick yet effective results as compared to low-fat diets.
Things such as candies, white bread and etc should be avoided. However, keep in mind to keep protein intake high when cutting carbs from your diet.
Get Rid of Sugar from Your Diet
When you consume sugar in an excessive amount, your liver gets overloaded with fructose which can turn into fat.
Apart from this, a high intake of sugar has adverse effects on metabolic health. Slowed metabolism can only lead to slowed weight loss process and other health-related concerns.
So, it is important to get rid of sugar from your diet especially liquid sugar which is primarily found in sugar-sweetened beverages, fruit juices and etc.
It is advisable to go for whole fruits as whole fruits contain natural sugar and high amount of soluble fiber which eliminates the negative effects of fructose.
Add Weight Loss Drink to Your Daily Routine
So many people overlook the importance of adding weight loss drink to their daily diet. You see, in order to lose weight you need to get rid of all the unhealthy drinks from your diets such as Alcohol, carbonated drinks, energy sports drinks and etc.
You can easily replace them with some healthier options. You have so many options available when it comes to weight loss drinks. Drinks such as apple cider vinegar, green tea, rooibos tea or red tea and etc can prove so much beneficial.
Rooibos tea or red tea is a great option to consider in this regard. It is a powerhouse of anti-oxidants plus, it can help in suppressing appetite and reducing hunger cravings so that you can remain focused on your limited calorie intake.
No Exercise, No Result
While trying to lose belly fat, you just cannot overlook the importance of adding a well-organized exercise regime. By following a good diet you can simply restrict yourself from gaining further or shedding a few but what about the already stored fat?
In order to get rid of the already stored fat, you need to make a move and that move is exercise. You don’t need to push yourself too hard at the beginning.
You can take a start with some cardio exercises which includes:
- Running
- Jogging
- Jump Roping
- Swimming
- Sprinting
- Cycling
Following are some exercises which are basically for toning up the belly region, however, you just cannot spot reduce the belly fat but these can surely help in flexing abdominal muscles and can give a further boost to your overall efforts of getting rid of belly fat:
- Crunches
- Vertical Crunches
- Vertical Leg Crunches
- Side Crunches
- Reverse Crunches
- Captain’s Chair
- Lunge Twist
Other Exercises
- Squats
- Push-ups
- Pull-ups
You can also go for the option of strength training as well. Strength training is the best way of losing fat and gaining muscle mass and shaping up the body. However, if you want to limit to some home-based exercises then you can easily for the above-mentioned ones. Organize a workout routine of about 45 minutes daily by mixing and matching different exercises and you will surely lose fat in a very quick period of time.
Now It’s Time to Take Rest
Sleep is very important for overall health and fitness. People who lack sleep or follow unorganized sleeping patterns tend to lose weight less quickly as compared to the ones who follow an organized sleep routine.
Insufficient amount of sleep can lead to so many health-related concerns including sleep-related disorders, slowed metabolism, digestive issues and etc. All such concerns can dent your weight loss journey.
So, follow an organized sleep routine, it is important to take around 6–8 hours of sleep on daily basis.
CONCLUSION
To close the things in a nutshell, it’s diet, exercise and rest collectively provide great results. You see you just cannot focus on belly region only, you have to get rid of the fat overall, the more you restrict and burn, the more you will be able to lose. So begin your journey right away and witness some positive results in the time to come.
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