Increasing stress in life, bad eating habits, and a lazy lifestyle often become the reasons for increasing obesity. People who sit and work in one place for hours often accumulate fat around their stomachs. Increasing belly fat not only ruins your personality but also makes your favorite clothes your enemy.People troubled by belly fat often compromise their health by falling for the tempting promises of advertisements and magic pills to reduce belly fat, but the reality is that there is no shortcut to fitness.Reducing belly fat may be one of the most difficult tasks, but the good thing is that by following a regular routine for 7 days, you can make your stomach flat and feel lighter by speeding up the process of burning the natural fat accumulated around your stomach. Let’s know how you can fulfill your ‘flat tummy’ dream by making just 5 changes in your daily life.
Adopt these 5 tips to lose belly fat.
Start the morning with hydration and yoga.
To reduce belly fat, start the day first thing in the morning with a glass of lukewarm lemon water. This not only helps in removing toxins from the body, but also ‘resets’ your digestive system. If you add a pinch of cinnamon or soaked chia seeds to it, it doubles the fat burning process. Immediately after this, give yourself just 15 minutes.
Easy yoga poses like Cat-Cow, Bridge Pose and Cobra Pose will not only make your spine flexible, but will also work directly on your core abdominal muscles. This small investment puts your body in a ‘fat-burning mode’ for the whole day and your stomach immediately starts looking flat.
Brisk Walking and High-Protein Breakfast
Combining a 30-minute brisk walk with a protein-rich diet is considered the most effective way to lose weight and improve metabolism. Brisk walking increases the heart rate and puts the body in ‘fat burning mode’. Additionally, a high-protein breakfast is a good option for muscle recovery and hunger control. For this, add avocado for healthy fats along with eggs and toast. Eat berries and flaxseed with Greek yogurt.
Core-Focused Workout
Give 20-25 minutes for exercises that strengthen the middle part of the stomach. Exercises like planks, bicycle crunches, and Russian twists not only tone the abdominal muscles but also activate many other muscles, causing more calories to be burned. Start with a 3 to 5 minute warm-up to prepare the body (like light jogging or dynamic stretches). Repeat core circuit (Core Circuit) like exercises without stopping or with minimal breaks. For the entire abdomen, do 30-60 seconds of plank, 15-20 reps of bicycle crunches to tone the upper abdomen and sides (obliques), 20 reps of Russian twists to reduce the side part of the waist (love handles), and 12-15 reps of leg raises to target the lower abdomen (lower belly fat). All these exercises activate not just the stomach, but many muscles of the body simultaneously, which burns calories faster.
Don’t eat without thinking.
Make a 20-minute rule for eating food. Chew food slowly. It takes at least 20 minutes for the brain to get a signal that the stomach is full. This will save you from overeating. Choose the right carbs in your diet. Instead of refined flour, white bread or noodles, take oats, dalia (broken wheat), sweet potato or brown rice. Increase the amount of vegetables, eat more fiber-rich things like spinach, broccoli, cucumber and beans in your diet. They keep the stomach full and reduce the problem of bloating. Include nuts, flaxseed, olive oil, pulses, tofu or eggs in your diet to balance hormones and control hunger.
Also take care of good sleep
To lose weight, not only diet, but also a stress-free life and deep sleep are very important. Increasing stress increases the ‘cortisol’ hormone, which causes fat to accumulate near the stomach and increases cravings for sweets. In such a situation, take deep breaths for 10-15 minutes a day. Apart from this, keep a distance from phone and social media for some time to digitally detox yourself, so that the mind can be kept calm. Lack of sleep increases appetite-boosting hormones. Getting good sleep keeps the metabolism correct and controls late-night hunger. Less stress and better sleep maintain the body’s hormonal balance, which makes weight loss easier.
