Diet To Reduce Tummy Fat – Belly fat is linked to so many health problems and it’s something you shouldn’t ignore. But why is it so hard to lose belly fat?
Experts agree that areas like the hips, thighs and abdomen contain more beta cells, which produce insulin but the good news is that you don’t have to live with a muffin top forever!
Diet To Reduce Tummy Fat
There are tons of options when it comes to blasting your abs – and you don’t have to go on a strict diet or spend hours in the gym…
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8 easy ways to lose belly fat without going on a diet or forcing it in the gym 1. Portion control
Portion management is one of the most important aspects of weight loss, weight maintenance, and weight gain, especially when you’re trying to lose weight.
If you eat just the right amount of food, you will achieve balance and you will be able to lose weight, especially belly fat. 2. Chew your food slowly
Many of us tend to scoff at our food when we’re in a hurry or starving. But scientists have found some surprising health benefits of chewing your food!
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Swallowing a lot of air while eating can lead to a feeling of fullness and can cause your stomach to swell. Taste your food and chew slowly to prevent this. This can also help you eat smaller portions and help you lose belly fat. 3. Drink lots of water
Soft drinks and sparkling mineral water can cause your stomach to bloat due to these carbon dioxide bubbles.
Soft drinks have little nutritional value so try to wean them off and choose water or green tea as your main beverage of choice.
What’s more, your body may actually be thirsty, not hungry, and you’re mistaking “water” for “hungry.” This will also help keep bloating down and boost your metabolism which will help you lose belly fat.
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If you’re struggling to lose weight, especially belly fat, it may be time to look at your sleep patterns.
If you’re sleep-deprived, we know you’re potentially more emotionally sensitive, so you’re more likely to make impulsive food and drink choices.
Many studies have found that insufficient sleep (whether poor sleep quality or short sleep duration) is associated with significantly worse long-term health outcomes, including higher incidence and prevalence of diabetes, increased rates of obesity and cardiovascular disease, and poorer mental health outcomes. . 5. Keep stress levels down
Stress can also often lead to weight gain, and men often tend to store more fat around their stomachs when they feel stressed.
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One of the causes of obesity today is the lack of home cooked freshly prepared meals. People think they are too stressed to cook and don’t have enough time. They either choose to take meals that are convenient for time but not convenient for the waistline or the hip pocket. 6. Work on postural control
Bad posture can lead to weight creeping around your stomach! Those with good posture, whether they’re working at a desk or walking, can help engage their stomach and abdominal muscles and strengthen their stomach. 7. Eat better food
Rich, fatty and salty foods like fast food are never helpful when losing weight. But even certain healthy foods like apples, broccoli and beans are known to cause bloating so with these it’s best to keep smaller portions and eat them with other foods.
But the good news is that there are certain foods that can help! Foods like bananas, avocados, asparagus, ginger and yogurt with probiotics are great anti-bloat foods – although too much dairy can make it worse. 8. Ditch the alcohol
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Alcohol, especially sugary soft drinks and beer make it almost impossible to lose belly fat and puts extra strain on the liver to flush out the toxins.
This extra pressure on the liver can make it very difficult to build muscle which is key when you want to lose belly fat. Stay healthy with the help of The Healthy Man Meal Replacement
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How To Reduce Belly Fat
Apple and the Apple logo are trademarks of Apple Inc., registered in the United States and other countries. App Store is a service mark of Apple Inc., registered in the United States and other countries. | Google Play and the Google Play logo are trademarks of Google LLC. Belly fat is a common sight in India. Even people who have a healthy BMI and are not considered obese or overweight have belly fat.
In fact, according to research, belly fat, or central obesity, can have a higher mortality rate [1].
Studies show that people with less abdominal fat have a lower risk of suffering from asthma, type 2 diabetes, blood pressure, cardiovascular disease, stroke, etc., and vice versa[5].
Considering a diet to reduce belly fat is necessary, not only to look good, but also to reduce the risk of developing the above diseases.
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The good news: Even though the belly is one of the most stubborn areas to lose fat, research done on our clients has proven that belly fat can be reduced with a healthy diet and regular moderate exercise at home.
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Healthy eating habits are essential for a fit body and a healthy mind. Dietary changes should be made to reduce belly fat and lose weight in general. [2]
The scientific research director, Dr. Shunmukha Priya .S, has the best 7 day diet plan to lose weight and reduce belly fat in a healthy way. [3]
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The best part is that this is a healthy Indian diet to reduce belly fat, which means that the diet is both doable and sustainable by the Indian population.
Breakfast is the most important meal of the day and should not be skipped. After a hearty breakfast, you can have healthy and light meals mid-morning. A bowl of fruit salad or sprouts would be healthy.
2 Idlis/ 1 mung chila + bowl of sambar + small bowl of Red Chill Chutney + boiled egg white (2 no.)
1 Dosa + a bowl of pumpkin sambar + a small bowl of coriander chutney + a glass of cucumber and carrot juice
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Lunch should be moderate and healthy. A typical healthy lunch recommended by our nutritionist is a bowl of brown rice with some paneer or chicken, 2 chapatis with sabzi and buttermilk.
2 Missi rotis or palak tilwala Brown rice (1 bowl) + Small bowl of Paneer makhni + Small bowl of bell pepper salad
1 small bowl of brown rice + 1 bowl of matki amti curry / small bowl of lean meat/fish preparation (low oil) + Mixed vegetable salad
1 Small bowl of roasted chicken and vegetable salad + 2 Wheat Rotis + Mix vegetable curry + Small cup of low-fat yogurt
Foods That Burn Belly Fat
1 medium bowl of steamed rice + bowl of vegetable salad + Lauki ki sabzi + Dal curry or egg white omelette
Evenings are the time when many people tend to eat unhealthy food and give in to temptations due to hunger and ‘evening chai’.
But in order to lose belly fat, you need to be aware of what you eat. A cup of green tea with steamed corn can be a good combination for a healthy snack. Here we offer you a healthier evening snack.
Finally the day is over and we should eat healthy before we go to sleep. A quick tip here would be to avoid your frequent trip towards your fridge to look for snacks, which can really hamper your diet to reduce belly fat.
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According to our experts, dinner should be light and it’s better to eat a vegetable salad or a healthy bowl of soup.
1 bajra roti + small bowl of pepper dal curry/paneer sauce + mixed vegetable soup (1 bowl)
1 small bowl of Veg ragi semiya or ragi ball + small cup of sambar + mixed peppercorn salad (1 bowl)
If it all seems like too much for you to do, here’s a quick and handy diet chart from our expert nutritionists that you
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