How to reduce belly fat??,Now a days everyone have this problem so here we are telling you simple exercises to reduce your belly.Are you finding it difficult to fit into your little black number? Is belly fat giving you sleepless nights? If your answer is yes, you need to make some lifestyle changes to get the figure of your dreams. No doubt, belly fat looks aesthetically displeasing. It can assume serious proportions and affect long term health, if not curbed at the right time.
Dieting and exercise go hand in hand. If you thought that only dieting will burn your belly fat, you are wrong. If you really want to lose weight, you need to include an hour of exercise in your daily routine for targeting and reducing belly fat. Here, we have compiled a list of 16 exercises that can help you reduce belly fat faster than you thought it would take.
Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key .
Keeping a food diary or using an online food tracker or app can help you monitor your calorie intake. This strategy has been shown to be beneficial for weight loss .
In addition, food-tracking tools help you see your intake of protein, carbs, fiber and micronutrients. Many also allow you to record your exercise and physical activity.
Fatty fish are incredibly healthy.
They are rich in quality protein and omega-3 fats that protect you from disease .
Some evidence also suggests that these omega-3 fats may help reduce visceral fat.
Studies in adults and children with fatty liver disease show fish oil supplements can significantly reduce liver and abdominal fat .
Aim to get 2-3 servings of fatty fish per week. Good choices include salmon, herring, sardines, mackerel and anchovies.
.Stop Drinking Fruit Juice
An 8-ounce (248-gram) serving of unsweetened apple juice contains 24 grams of sugar, half of which is fructose .
Although fruit juice provides vitamins and minerals, it’s just as high in sugar as soda and other sweetened beverages.
Drinking large amounts may carry the same risk for abdominal fat gain .
To help reduce excess belly fat, replace fruit juice with water, unsweetened iced tea or sparkling water with a wedge of lemon or lime.
.Add Apple Cider Vinegar to Your Diet
Drinking apple cider vinegar has impressive health benefits, including lowering blood sugar levels .
It contains a compound called acetic acid, which has been shown to reduce abdominal fat storage in several animal studies .
In a controlled study of obese men, those who took 1 tablespoon of apple cider vinegar per day for 12 weeks lost half an inch (1.4 cm) from their waists .
Although no other human studies yet exist, taking 1 to 2 tablespoons of apple cider vinegar per day is safe for most people and may lead to modest fat loss.
.Try Intermittent Fasting
Intermittent fasting has recently become very popular for weight loss.
It is an eating pattern that cycles between periods of eating and periods of fasting.
One popular method involves 24-hour fasts once or twice a week. Another involves fasting every day for 16 hours and eating all your food in an 8 hour period.
In a review of studies on intermittent fasting and alternate-day fasting, people experienced a 4–7% decrease in abdominal fat within a period of 6-24 weeks .
More details: How Intermittent Fasting Helps You Lose Weight and Belly Fat.
.Drink Green Tea
Green tea is an exceptionally healthy beverage.
It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which appear to boost metabolism .
EGCG is a catechin, which several studies suggest may be effective for losing belly fat. The effect may be strengthened when green tea consumption is combined with exercise .
.Get Plenty of Restful Sleep
Sleep is important for many aspects of health, including your weight. Studies show that people who don’t get enough sleep tend to gain more weight, which may include belly fat .
A 16-year study of more than 68,000 women found those who slept less than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night .
The condition known as sleep apnea, where breathing actually stops intermittently during the night, has also been linked to excess visceral fat .
In addition to sleeping at least 7 hours per night, make sure you’re getting sufficient quality sleep.
If you suspect you may have sleep apnea or another sleep disorder, speak to a doctor and get treated.
.Replace Some of Your Cooking Fats With Coconut Oil
Coconut oil is one of the healthiest fats you can eat.
Studies show that the medium-chain fats in coconut oil may boost metabolism and decrease the amount of fat you store in response to high calorie intake .
Controlled studies suggest it may also lead to abdominal fat loss.
In one study, obese men who took coconut oil daily for 12 weeks lost an average of 1.1 inch (2.86 cm) from their waists without intentionally changing their diets or exercise routines .
To boost belly fat loss, it’s best to take about 2 tablespoons (30 ml) of coconut oil per day, which is the amount used in most of the studies reporting good results.
However, keep in mind that coconut oil is still high in calories. Instead of adding extra fat to your diet, replace some of the fats you are already eating with coconut oil.
.Reduce Your Stress Levels
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the “stress hormone.”
Research shows high cortisol levels increase appetite and drive abdominal fat storage .
What’s more, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the middle .
To help reduce belly fat, engage in pleasurable activities that relieve stress. Practicing yoga or meditation can be effective methods.
.Change Your Lifestyle and Combine Different Methods
If you do just one of the items on this list, then it won’t have a big effect on its own.
If you want good results, then you need to combine different methods that have been shown to be effective.
Interestingly, many of these are the same things we generally associate with healthy eatingand an overall healthy lifestyle.
Therefore, changing your lifestyle for the long-term is the key to losing your belly fat and keeping it off.
When you have healthy habits and eat real food, fat loss tends to follow as a natural side effect.