How To Lose Belly Fat Naturally

 How To Lose Belly Fat Naturally

Have you been struggling to lose weight around your tummy?

 No matter how hard you work out unless you follow certain rules, you cannot get the expected outcomes. In this article, we shall guide you on how to reduce belly fat in 10 days, using simple and natural tips. By following them religiously, you can attain not only a slimmer waistline but also a healthy body.


Before we move on to the solutions part, we must first understand the root cause of the problem. Abdomen fat is caused by fat deposits in the adipose tissues of the abdominal region. Many factors like poor eating habits, sleep disorders, lack of exercise and digestive disorders contribute to a bulky stomach.


It’s time to make simple changes in your lifestyle to get rid of this pesky problem.



Fat loss tips


Causes of Belly Fat:

Contrary to popular belief, people with a normal body mass index(BMI), but having excess belly fat, also face increased risk of the above health problems. Here are a few potential reasons for the accumulation of excessive belly fat:


Sugary food and beverages: 

Studies have shown a link between high sugar intake and excess belly fat. This is mainly due to the extra refined sugar added during processing. While excess sugar in any form can be harmful, sugar-sweetened beverages are especially problematic.


Sedentary lifestyle: 

One’s activity levels also play a major role in the accumulation of belly fat. A study showed that people who performed resistance training or aerobic exercise for a year after losing weight were able to prevent abdominal fat gain, while those who did not exercise faced a 25-38% increase in belly fat.

Genetics: 

Similar to genes playing a major role in increased obesity risk, genetics may be partly responsible for the tendency of the body to store fat in the abdomen area.


.The Problems With Belly Fat

Belly fat is different from the subcutaneous, or below-the-skin, fat found largely on the hips, thighs and arms. It's deep, visceral fat that surrounds internal organs and acts almost like an endocrine organ, secreting harmful compounds that increase body inflammation. Men tend to accumulate belly fat more than women, but around the time of menopause, hormones cause women to gain belly fat too. A belly that measures 40 inches in men and 35 inches in women creates a higher risk of potential health complications; 47 inches for men and 44 inches for women equals a very high risk.


Given these issues, it's understandable that you want to lose the fat in a fast 10 days. But, be realistic:

Itook you a few years to accumulate the excess weight, so it's going to take at least several months of hard work to lose it.

Belly fat lose tips




Protein-Rich Diet:

There is an old saying, “You are what you eat”! That is actually quite true. A healthy diet is essential to losing gut fat naturally in 10 days. You must indulge in a portion-control meal that comprises of low-carbohydrates and high proteins, along with plenty of dietary fibre. Include a healthy mix of fruits, vegetables, salads and whole grains to meet your daily diet requirements.


Go Stress-Free:

Anxiety and depression can lead to “stress eating”, which can further aggravate your ab fat. Controlling your emotions and negativity is the key to achieving success. So, calm down and try meditation that can give you peace of mind. Get quality sleep for at least 7-9 hours and practise slow breathing techniques to release your stress. This can definitely support your


Eat Frequently:

Smaller meals are best for digestion. So, break down your large portions into tiny meals that can just satiate your hunger levels. Avoid overeating or stuffing yourself with excess food. One trick is to serve your food in small sized plates to deceive your mind that you are eating more. This is one way to decrease your calorie-intake for belly fat loss in 10 days


.Sprinkle on pepitas


It's the Spanish term for pumpkin seed, and if you consider them just jack o'lantern innards, you're in for a treat. One ounce of seeds has five grams of protein, according to the USDA—just under the amount of protein you'd find in an egg—and is rich in flat-belly nutrients like fiber, zinc and potassium, which are key to muscle building and recovery. Sprinkle them in salads or over oats.

How to lose belly fat


.Drink plenty of water

Drink a lot of water can benefit you in multiple ways. However, the universal solvent is a very effective tool to get rid of excess fat. Water flushes out the bad toxins from your body and keeps your appetite on the run.


Water is the most affordable belly fat extinguisher available in the market. All you need to do is just keep sipping water every time you feel like. This will help you feel energised and better.



.Do more prying

Oysters are one of the best food sources of zinc, a mineral that works with the hormone leptin to regulate appetite. Research shows that overweight people tend to have higher levels of leptin and lower levels of zinc than slimmer folk. A study published in the journal Life Sciences found that taking zinc supplements could increase leptin production in obese men by 142%! A half-dozen oysters only has 43 calories but provides 21% of your RDA of iron—deficiencies of which have been linked to a significant increase in fat gene expression.


.Wash some berries

Raspberries may be small, but they're awful mighty—think of them as nature's magical weight loss pill. Not only do they pack more fiber and liquid than most other fruits, which boosts satiety, they're a rich source of ketones, antioxidants that may aid trim down efforts by incinerating stored fat cells. What's more, like other berries, raspberries are packed with polyphenols, powerful natural chemicals that have been shown to decrease the formation of fat cells and zap abdominal fat.


Fat lose tips


.Garlic in the morning

Garlic (lahsun) is an indispensable part of the Indian kitchens. It is known for being a nutritional powerhouse; responsible for boosting your metabolism, further, helps you losing weight efficiently. Take one or two cloves or more if you can. Chew them raw in the morning in an empty stomach.


They are pungent, at first you may find it difficult to chew them raw, but with time, you will develop a habit. Garlic is a great detoxifying agent. It helps flush out toxins that can be a hindrance to your digestive system. So, including garlic in your diet will not only help you to lose fat but also keep your digestive system in check.


.Light a candle


Have trouble cutting yourself off after you've eaten your fill? Light a candle when you sit down to the dinner table and blow it out after you've finished your meal. This simple action sends a message to your brain—and your mouth—that it's time to stop noshing. Not only will this strategy keep the temporary food baby that develops when you overeat at bay, over time, eating fewer calories adds up major weight loss.


Best way to lose belly fat



.Pre-portion your snacks

Can't imagine giving up your favorite chips and cookies in the name of weight loss? You don't have to. Just pre-portion your snacks into small baggies to ensure you stick to just one serving size. It's the easiest way to eat your favorite snack and have it, too!


.Order apps

When you go out to eat, avoid fattening freebies like bread and chips at all costs. If you're ravenous when you arrive, ask your server for a side salad, or a vegetable-based appetizer or side dish. Grilled asparagus, sautéed spinach, marinated mushrooms and hummus with crudite are all examples of smart picks.


.Don't skip meals

Skipping a meal is never a good idea. No only does doing so increase the chance you'll binge eat later in the day, but it also puts your body into a catabolic state, meaning it starts to break down lean muscle for energy and hoards fat—which is exactly what you don't want when you're trying to whittle your middle.


.Do the boat pose

Yoga's time-honored benefits include flexibility and mindfulness, but an assemblage of asanas are excellent for muscle toning and growth. Not to mention, some serious abdominals to shrink your waist. Boat pose is probably the best pose that you can do to simultaneously work on your posture and your lower abdomen. Most people compensate by using their upper abdominal muscles, and neglect the lower ones that are so important to lower back flexibility. Starting with the most basicvariation of this pose (with feet lightly resting on the ground) is one of the best ways that you can build up your lower core strength, improve your posture, and increase your lower back flexibility.


.Limit your carb intake

Several studies have shown that carbs stick to the water molecules in your body resulting in weight gain and bloating. If you want to lose weight and lose belly fat fast, limit your carbohydrate intake except the ones from vegetables which are a good source of nutrients. Vegetables and fruits should comprise a large part of your healthy diet because the carb source from them will help you reduce belly fat considerably.


.Lift first, than cardio


By running, biking or rowing after you've hit the weights—when your body is already tired—the same speed or intensity will have a greater effect on your fat and calorie burn than had you done it beforehand.



.Take a 5-minute walk after each meal

One of the best ways to lose belly fat fast is to keep your physical activity at its peak on a regular basis. You can lose belly fat in two days by just moving your body around. This will result in the release of excess air trapped in your gastro-intestinal tract. This will in turn reduce the pressure and bloating of your belly. You could incorporate a leisurely 5-minute walk after each meal in your daily routine to help you reduce belly fat. You could however walk for longer if you wish, which will only be beneficial for the loss of belly fat. But a minimum of five minutes is essential to get you effective results within two days.


.Up your weight


If you can do more than 5 reps of an exercise, up your weight—especially when you're working bigger muscle groups through exercises like squats, suggests Roberts. "This will burn fat, in the belly and other areas, quicker than any ab exercise."

Belly fat burner food


.What Foods Flatten Your Stomach Fast?


There are no magic foods to make your tummy fat disappear in an instant. But that’s not to say some foods have a nutrient composition that’ll help aid in weight loss and fat loss around the belly.


These are the types of food to add to your zero belly diet. First, you’ll lose water weight. Then the fat starts to burn.

Research shows certain foods have special belly-fat-burning benefits. Some notable ones include avocados, artichokes, whole grains, kefir, green tea, eggs, and legumes. Peanuts are also high in magnesium and linoleic acid. 


You also want foods high in monounsaturated fatty acids, MUFA, such as pistachios and soybean oil. Polyunsaturated fats include flaxseed. 


These foods are rich in nutrients like protein, fiber, and essential vitamins. They not only contain nutrients that help digestion and appetite suppression but also bring satiety that’ll help manage your food intake in a healthy way. 


Together, they bring effectiveness in combating weight gain, obesity, and belly fat. 


Adding these fat-burning foods to your daily meal plan is one of the fastest and effortless ways to shrink fat cells and decrease waist circumference. While there are many to pick from, let’s focus on the top superfoods that bring the most benefits. 

Fat lose tips



.Black Beans

The good gut bugs that thrive in your stomach require food to live, and one of their go-to picks are black beans! Gut bacteria munch on these beans' soluble fiber and then transform it into butyrate, a chemical that's been shown to increase calorie burning in mice. Every half a cup of black beans has over eight grams of satiating fiber, which is nearly twice as much as an apple boasts!


.Turmeric

According to a study in the journal Oncogene, curcumin (turmeric's main antioxidant) is one of the most effective anti-inflammatory foods in existence. Since belly fat encourages inflammation as well as makes it more difficult to lose the bulge, sprinkling anti-inflammatory turmeric onto your eggs or stirring up a golden milk latte will help you tighten that tummy.


.Apples

One of the juiciest joys of fall is the plethora of apple species we can find at the local grocery store. Whether you go for the Granny Smith or always pick the Pink Lady apples, this crunchy fruit has been proven to trim excess fat. Just don't forget to bite into one with the skin on! Apple peels contain a compound called ursolic acid, which can increase muscle mass and brown fat, the good kind of fat that helps melt your midsection.



How to lose belly fat



.Asparagus


Asparagus can help you score the body you've been dreaming of thanks to its plethora of benefits like vitamins A, C, E, K, and B6, as well as folate, iron, copper, calcium, protein, and fiber. The best part? Just a cup of these skinny spears have nearly three grams of hunger-quelling protein and fiber each for just 27 calories!


.Grapefruit

Each slice of grapefruit you add to your salad acts like a match to spark your body's fat-burning ability. A study published in the journal Metabolism found that those who ate grapefruit for six weeks lost a full inch off their waistlines. What's behind the gut-busting effect? The fruit is rich in phytochemicals, bioactive compounds that recent research shows stimulate the production of a hormone called adiponectin, which is involved in the breakdown of body fat.



.Russet Potatoes


Unless you're going low carb for a few days (we don't recommend it for longer periods of time), there's no reason not to pop a potato into the oven. In an Australian study that measured the satiating index of 38 popular foods, researchers discovered that potatoes were not only more filling and satisfying than diet no-nos like doughnuts and cake, they also ranked higher than healthy picks like brown rice and oatmeal. In fact, participants reported eating less food throughout the day when they consumed these potassium and fiber-rich spuds.