Fat - Pharmakon Society

Belly Fat: Should you worry about it?

What is Extra fat?

belly fat

Just like proteins & carbohydrates, fats are also very important for our body. As it serves as a great energy source for our body. But when the percentage of fat increases, diseases occur. The belly is the place where most of the fat is stored and can be easily spotted. Some got the flabby stomach while some got their belly out. The only for that are unhealthy eating and lack of exercise.

Proper exercise, daily workout & healthy food will help you. In this blog, you will get all your answers related to “How to reduce belly fat?”

Visceral Fat

visceral fat

The visceral fat area is around the abdominal region of your body. It’s not like belly fat, It can’t be seen or touched. Visceral fat is present even if you don’t have any belly fat.

Risk due to visceral fat:

  • Heart disease
  • Diabetes
  • Cholesterol
  • Stroke
  • Narrowing blood vessels
  • Increased Blood Pressure

Visceral fat in men is measured when their waist size is more than 40 whereas visceral fat in women is measured when their waist size is around 35. Diet for Visceral fat is on the next part of this blog.

There are Expensive Imaging tests to identify visceral fat in your body. Only a clean and Healthy diet and proper workout routine can avoid it. Important tips to follow in your daily life:

  • Keep Moving
  • Meditation/Yoga
  • Sufficient calcium and Vit.D daily
  •  Avoid trans-fat

Foods to lose belly fat

food to lose belly fat

Diet is always very important and plays a major role in any transformation journey. Our body behaves like what we feed it. Eating oily and unhealthy food brings diseases and problems to you. On the other hand, eating healthy food brings a healthy body and mind to you that is free from diseases.

The fat loss journey is tough but not impossible. You have to be on a calorie deficit diet and on a proper exercise routine to reduce belly fat. Here are some fat burning foods that can add to your diet plan to reduce belly fat. These include:

  • Leafy vegetables like spinach
  • Raw vegetables like cucumber
  • Sweet Potato
  • Salad

Fruits for weight loss:

  • Watermelons
  • Pears
  • Apples
  • Grapes
  • Berries
  • Avocados
  • Citrus Fruits like oranges

You can include detox water in the morning like:

  • Cucumber, Mint & Lemon water
  • Mint and Watermelon water
  • Coconut water
  • Nimbu Paani

What are the best exercises to reduce the belly fat?

exercises to reduce belly fat

You have always heard people ask “which exercise reduce belly fat?” Do you ever think why they are so concerned about fat? Increased body fat leads to Obesity, which is very unhealthy for the rest of your life. Just like a diet, the workout is also very important for a flat belly. Therefore, Exercises play a key role in a healthy life and must to include in your daily habit.

Workouts at a high and moderate intensity will help you to burn that extra fat on your belly. Both Strength training and aerobic exercises will help to lose body fat. Here are some exercises for belly fat reduction apart from the whole body. Start with a slow pace and weekly increase your training intensity.

Belly fat reducing exercise

  • lying leg raises
  • leg in and out
  • Scissor Kicks
  • Crunches
  • Bicycle Crunches
  • Half-Seated Reverse Crunch
  • Sit-ups
  • Heel Touch
  • Jackknife Crunch
  • Russian Twist
  • Lying Alternate Toe Taps
  • Crossbody Mountain Climbers
  • Burpees
  • Plank
  • Side Plank
  • Jumping Jacks
  • Broad Jump
  • Squat Jumps
  • Tuck Jumps
  • Treadmill Sprints
  • Skipping
  • Russian Twists

Exercises for Love handles:

  • Abdominal scissors
  • Plank
  • Mountain climbers
  • Side plank
  • Russian twists
  • Woodchoppers

These are some of the exercises for belly fat at home. Make a list of exercises that suits you and be consistent with your workout. Do variations for results.

How can one lose fat without exercise?

loose belly fat without exercise

Reducing belly fat is a simple but long process. The process requires consistency, hard work, and a strong dedication. Here are some tips in order to lose belly fat without exercise but remember workouts in any form must be in your daily routine.

  • Reduce Dairy Products
  • Daily workout (minimum 30min)
  • 6-7Hrs of Sleep
  • Include plant-based protein in your diet
  • A small bowl of mixed fruits in your diet
  • Choose Stairs where you can
  • Include Salad in your meals
  • Avoid fried food
  • No to sugar
  • No smoking
  • Limit your coffee, alcohol, and tea consumption
  • Minimize salt
  • Morning workout on an empty stomach
  • Try herbal teas
  • Fulfill the daily water needs of the body
  • Eat high-fiber food
  • Practice intermittent fasting
  • No to processed foods
  • Avoid desserts
  • Move your legs daily, daily walk
  • Plan meals and don’t overeat
  • Click your pictures daily to stay consistent
  • Meditation
  • Remember consistency is the key
  • Count your daily calories
  • No eating 2 hours before sleep

Does green tea really help reduce belly fat?

Green tea

If you are thinking there is some magical substance that you can eat or drink to reduce belly fat. Then the answer is no.

Similarly, drinking green tea alone does not benefit you in reducing your belly fat. Although green tea has its benefits it should not be neglected.

Replacing sweetened drinks with unsweetened drinks will reduce some of your kgs and this is how green tea will benefit you.

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