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| Flat Belly |
Today, around the world, we see people with bigger tummies although they are not very heavy overall. In fact, doctor's reports state that belly fat can have a higher mortality rate, it is strongly linked to diabetes and stroke. Therefore, losing belly fat is necessary for your health for your longer lifespan.
Tips to reduce your belly fat in few days:
1. Avoid Sugar
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| Avoid Soft Drinks |
Sugar contains glucose and fructose. Fructose is metabolised by liver in a certain amount. Thats why the liver gets overloaded with fructose by eating excess sugar and this excess fructose turns into fat. This fat is actually accumulated in the belly and liver.
So just avoid sugar & sugary foods which includes sugar-sweetened beverages & soft drinks, sodas, marketed fruit juices, sports drinks etc. Be aware, even foods labeled as health foods can also contain huge amounts of sugar.
2. Take Small quantity of Meal
Eating small quantity in every meals help in reducing overall weight loss as well as reducing belly fat too. But that does not mean you have to skip meals or starve. Just eat timely but lower the quantities.
3. Have your dinner early
Dinner should be as light as possible because it is that time when your digestive system is preparing to shut down. So try to finish your dinner by 8 pm as to give your body enough time to digest. Then brush your teeth & walk for 5 minutes before sleep. It will help to reduce accumulation of fat in your body including tummy.
4. Never skip breakfast
A healthy breakfast is the most important meals of the day. Take Breakfast within 1 hour of waking up and it must contains nutritious, fat free, protein reached foods like eggs, oats, fruits etc.
5. Chuck the following 3 foods out of your body
Avoid caffeine,alcohol and processed foods. If you remove these food groups from your life, you can get your dream of a flat belly.
6. Increase intake of Protein
Try to increase your intake of high-protein foods. The best protein sources which you need in your diet are whole eggs, fish, seafood, legumes, nuts, meat, dairy products etc. Studies have shown that protein diet reduces cravings by 60%, boost metabolism and help to eat up 30% less calories per day.
7. Go for Low-carb diets
It is better to go for a low-carb diet than a low-fat diet. Numerous studies have now shown that low-carb diets lead to 2-3 times more weight loss than low-fat diets. Benefit is that the low-carb groups are allowed to eat as much as they want, while the low-fat groups are calorie restricted and hungry. Not only Low-carb diets lead to quick reductions in excess weight but also it targets the fat in the belly,and the liver.
So if you need to lose weight fast, then drop your carbs down to 50 grams per day.
8. Eat foods rich in soluble and viscous fiber
The soluble and viscous fibers can reduce your belly fat quickly. These fibers bind with water to form a thick gel in the gut. This gel slows the movement of food through your digestive system, and slows down the digestion and absorption of nutrients. Studies have shown that eating 10 grams of soluble fiber per day was linked to a 3.7% reduction in the amount of abdominal fat.
Plant foods like vegetables and fruits, Legumes, some cereals like whole oats etc are good source of fiber.
9. Exercise everyday
Exercise is the best thing to live a long, healthy life. I'm not only talking about abdominal exercises, aerobic exercises like walking, running, jumping, swimming, etc are also very effective for the major reductions in belly fat.
10. Make your own Diet chart
How much you are eating and what you are eating is important. Try to weigh and measure everything you eat to see what your current diet looks like. Then you know exactly where to make adjustments in order to get closer to your goals. Follow your own diet plan for 7 days and notice the difference on your own.
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