Abdominal fat is visceral fat deposited around the liver and other abdominal organs, close to the portal vein that carries blood to the liver. This fat can be harmful to the body. But, reduction is not a practice that is recommended proper measures can be taken to reduce belly fat.
Main reasons for belly fat
1. Sugary foods and beverages
2. Liquor
3. Sedentary lifestyle
4. Tension
5. Genetics
5 ways to reduce belly fat
To reduce belly fat, one needs to follow a well-planned routine. Below are some tips that can help reduce the accumulation of fat in the abdominal area:
1. Adequate Sleep
Sleep affects various aspects of one's health, including the accumulation of belly fat. It is a proven fact that people who do not get enough sleep tend to put on more weight. Lack of sleep leads to an increase in the level of ghrelin (a hormone associated with hunger) and a decrease in the level of leptin in the body, which is responsible for making you feel more hungry.
2. Lack of sleep is responsible for metabolic and endocrine changes as well as decreased glucose tolerance. When you're tired, your brain looks for something tempting to make you feel better.
So while you may be able to control your cravings for comfort food, lack of sleep may make you less able to stay away from tempting foods. This can lead to hormonal imbalance in the body and lead to weight gain.
To reduce obesity, a good sleep of at least 7 hours every night is necessary. The quality of sleep is just as important as the total duration of your sleep time. So make sure to have a good sleep.
2. Drink enough water:
There is a direct link between water consumption and weight loss. There is relation. Studies show that water helps the body metabolize stored fat efficiently. Drinking water at regular intervals throughout the day can help you feel full and reduce your appetite. Not only this, sometimes, our body confuses feeling thirsty with hunger. So it is always advised to drink some water before having breakfast to check whether your body is really hungry or thirsty.
It is known to all that water is the best 'drink' to quench your thirst. Any juice or carbonated drink contains sugar which increases your calorie consumption. So water is the best drink to lose weight instead of any other drink.
Drinking a glass or two of warm water first thing in the morning can go a long way in helping you lose weight and belly fat and cleanse your system.
3. Exercise regularly
Exercising daily helps in controlling body weight. The need for exercise is undeniable, but there are various arguments regarding the intensity of a daily exercise routine. But for this you can take help from an experienced fitness coach.
However, the intensity and plan of your workout should be directly proportional to gender, age and BMI. It is advisable to consult a personal fitness trainer before starting High Intensity Exercise (HIIT).
4. Monitor and track your calorie consumption
Excess calorie consumption in any form gets stored as body fat. It is ideal to keep track of the number of calories consumed and expended on a daily basis. This can help avoid accumulation of fat in the body.
A calorie deficit is a great way to burn calories. A deficit of 500 calories can lead to a weight loss of 0.4 kg or 1 pound in a week.
5. Make sure to have breakfast
Breakfast is considered to be the most important meal of the day, as it provides the required energy level to start your day. Skipping breakfast messes up your metabolism, which slows down the process of fat burning.
Additionally, on days you skip breakfast, you are more likely to have unbalanced meals throughout the day. Eating a nutritious breakfast in the morning makes you less inclined towards unhealthy and harmful food and you don't feel very hungry throughout the day. You can make your breakfast healthy and nutritious by adding natural foods like eggs, oats, fruits and nuts.
4 efficient exercises to reduce belly fat
Exercise has an important role in almost every path of weight loss.
Exercises that specifically target the abdominal area will help reduce belly fat. Below are 4 exercises that you can do to reduce belly fat:
1: Vertical Leg Crunch
2: Bicycle Exercise
3: Crunches
4: Bird Dog Exercise
An indicative diet plan to reduce belly fat. To reduce belly fat, it is very important to have the right kind of diet. It is ideal to follow a well thought out diet as per your needs and requirements.
We have prepared for you an indicative diet plan of 1200 calories which will help you to understand how you can plan your diet. However, it should be noted that 1500 calorie diet plan is ideal for men, while 1200 calorie diet plan works better for women.
As is known to all, dietary requirements differ from person to person. So before choosing any plan, consult a nutritionist to understand which plan works best for you, and choose your diet accordingly.
- 7 am: Lemon cinnamon water (1 glass)
- 8:00 am: Vegetable sandwich (1 sandwich) and skimmed (fat-free) milk (1 glass)
- 11 am: Watermelon (1 cup, sliced and almonds (5)
- 1 pm: Masala Khichdi (2 bowls), Sprouted curd salad (1 bowl), Low fat curd curry (1 bowl)
- 3:30 pm: Buttermilk (1 glass)
- 4 pm: Green tea (1 cup)
- 5 pm: Boiled gram (half bowl)
- 8:30 pm: Chapati (2), Palak paneer (1 bowl), Cucumber (half)
- 11:00 pm: Skimmed (fat-free) milk (1 chch)
Start your day with a glass of lemon cinnamon water.
Have a vegetable sandwich for breakfast, along with a glass of skim milk.
After this, eat fruits and almonds at 11:00 am.
Have lunch at 1:00 pm. Have a bowl of sprouted curd salad and low fat curd curry with two bowls of masala khichdi.
Digest the food with a glass of buttermilk at 3:30 pm
Drink a cup of green tea at 4:00 pm.
After one hour, take half a bowl of boiled gram.
Eat two rotis, a bowl of palak paneer and half a cucumber for dinner.
End your day with a cup of skim milk.
Make sure that your diet is balanced, and that you are consuming as many nutrients as possible, while also making sure that you burn more calories than your daily intake. For a better understanding of how to plan your diet for a week, here is a weekly plan.
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