In one of the previous posts, we discussed the major causes of belly fat. Understanding those causes can help us greatly during the process of trying to lose belly fat. But we all know that belly fat is hard and stubborn, and it can take some pretty difficult weeks or even months to get that flat stomach back.
Our belly is basically storing two types of fat. Visceral fat is the fat in our lower belly area which protects and cushions our vital organs. On the other hand, the subcutaneous fat is just stored beneath the skin of our belly. Both of these fats can be hard to lose, especially if they are stored in high levels.
Visceral fat is considerably more dangerous because of the fact that since it is around our vital organs, it is linked to insulin resistance and many other dangers such as heart diseases, high cholesterol, high blood pressure and type-2 cancers.
Fortunately, visceral fat is also vulnerable to diet and some physical activity. So, if you cut some of the calories out of your diet and burn more calories than you consume, your body will take energy from the fat stored in excess in the abdominal and belly area. You will have to look out for those high fat and sugary foods for a while though and even after you lose weight, try to consume them in moderation.
But the slightly bad news is that subcutaneous fat takes a bit more effort. You will need some strength training and hard exercise to make that fat go away. Luckily, we have some tips for you which will help you to reduce some belly fat naturally and at home.
Please remember that these are tips and precautions which will help you in losing weight. It will not make it go away immediately and you will need some physical exercise to get a completely flat belly.
Yoga is a great way to keep your body in check and healthy. Moreover, it will surely contribute to you losing some extra belly fat. So, if you are not ready or free enough to invest time and money in a gym, then this is a really excellent way for you to lose weight while at home.
All you need is a yoga mat according to your comfort and that is it. Studies have also shown that doing basic to medium level yoga can also provide multiple health and mental benefits. And in the result, it was proven that yoga matched and sometimes excelled regular exercise, including all the benefits of exercise like mental calm and physical fitness.
Some helpful yoga poses:
- Boat pose: Do at least 5 sets of this and with 3 to 4 reps each.
- Lying leg raises: Do at least 3 sets with 15 reps each.
- Plank: Hold the position for at least 10 to 15 seconds if you are a beginner.
Avoid ALL Sugar:
One of the greatest weaknesses of our body during weight loss is sugar. So, the worst thing you could possibly do to yourself when you are trying to lose belly fat is to consume sugary foods. Sugar is processed quickly in our body and stored as fat to provide energy to the body. That is why you must avoid all types of artificial and processed sugars during weight loss.
So, that means no soda or fruit juices for at least the start of your weight loss routine because that will kick start your system and it will help a lot. If you still want something sweet, stick to fruits and eat them as snacks because they are so much better and some of them may even help you lose weight.
Salt Is Not Good Either:
When you consume a lot of salt or foods typically high in sodium, your body will save all that water and that will make you feel bloated. This will lead to your belly bulging out and that does not help with conquering and controlling that belly fat. Additionally, even though you will be feeling bloated, salt or foods containing lots of sodium will not make you feel full and will in fact make you eat more.
Protein Is Your Friend:
A high protein diet is one of the greatest things you can do for your body during weight loss. An increased intake of protein during weight loss and even when you have lost weight will help you avoid carbs, sugary and high-fat food items.
Foods with high levels of protein will make you feel fuller and you are less likely to binge eat. Studies have also shown that a diet with high intake of protein in it is also going to help you sustain your weight loss in the long term.
Foods with high protein include: Fish, eggs, nuts, meats, and dairy products. If you can?t handle that much protein then you can substitute these for a healthy protein shake instead.
Just remember, protein is good for you as long as you?re not consuming it by deep frying the meat and fish or adding lots and lots of fats and grease to it.
Protein is also known to help you manage and maintain that weight in the future too.
These drinks come with various natural ingredients and they are mostly a great way to lose that belly fat at home, as part of an overall healthy diet routine. These detox drinks do exactly as their name suggests: detox. They flush out all the toxins in your body and will help you regain that flat tummy back. The most known ingredients are cucumber, lemon, ginger, and grapefruit.
Ginger, lemon and honey also help in reducing the postpartum pregnancy fat for most women. Detox drinks containing ginger and lemon juice and honey help in weight loss and bloating.
However, lemon should not be consumed in great quantities without being diluted in a glass of water because otherwise, it may harm your bones and the calcium inside them. Moreover, adding a tablespoon of apple cider vinegar to the drink may also help you in weight loss.
These drinks are meant to be consumed in the morning before your breakfast so they can get rid of all the harmful toxins and make you suppress your appetite throughout the day.
Sleep and Relax:
No shocker here. Lack of enough sleep and stress also affects your belly fat a lot. Getting 6 or more hours of sleep at least is particularly important for the weight loss journey. In fact a study of 68000 women showed that those who slept less than 5 hours a day were more likely to gain up to 32 pounds (14.51 kg) of weight.
Too much stress can also lead to more sugar in your system and your body will send all the extra fat it gets straight to the belly.
Managing your stress in productive ways (not depending on sugar cravings) will help you relax and calm yourself down, thus giving signals to your body that everything is okay so it can stop sending and storing more fat in the belly.
So, even while dieting, take care of yourself and your body because this will help you in the long term as well.
This will probably not come as a surprise either. No matter how many diets you go on, there will not be any significant progress unless you exert yourself and burn those calories. For that, you need some light yet regular exercise.
The suggestion of yoga mentioned above will help but if you are not interested in all that, then try physical activities. Go for a walk every day or lift some weights. Whatever you do, try to burn more calories than you consume every day and you?ll be good to go.
Extra factors which may help:
Here are some bonus tips that should help you lose belly fat at home.
- Drink green tea and coffee. Green tea and coffee both contain caffeine which is known for boosting weight loss. Green tea also speeds up your metabolism and reduces your risk of cancer.
- Never skip breakfast. You have probably heard this, and it is really true. Breakfast is the most important meal of the day and skipping it can lead to more weight gain if you are not careful.
- Avoid eating late. Have dinner early so your metabolism can get started on its work right away because if you eat late and then sleep, your metabolism is on pause and the entire food will go to the belly area as fat.
- Eat fiber rich foods. They will help you feel full.
- Cut back on alcohol. Alcohol increases your risk of obesity so be careful.