REDUCING TUMMY/BELLY FAT
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Dieters often hear that the way to slim down involves
reducing and burning calories. In short, diet and exercise.
Individuals who wish to get their weight down have dozens
of exercise and diet programs from which to choose. But
sometimes the most effective beginnings involve small steps
that people can take in their own homes to start reducing
fat and reclaiming their health.
People usually try to reduce the fat that has accumulated in
the tummy area, by eating less or even starving
themselves. However, people stand less of a chance of
being successful, by going on crash diets or fad diets
. Moreover, by following such a diet, people miss out on the
essential nutrients that are required by the body. This could
lead to some severe and adverse side effects that could
have a long lasting effect on the body.
Therefore, the best way to lose weight on the stomach area
, without exposing the body to any dangerous or harmful
side effects, is by following a healthy and nutritious diet,
combined with an effective and regular exercise routine.
There are some people who also use home remedies to
reduce fat on the tummy. These home remedies are known
to be quite effective. However, it is important to realize that
natural and healthy ways to lose weight do not promote
rapid weight loss. For people who are grossly overweight or
people who need to lose a lot of weight on the stomach
area within a short period of time, other surgical procedures
of weight loss may be considered.
How to decrease tummy fat by dieting?
Unfortunately, when people consider ways on how to reduce
tummy at home, the first thing they tend to do is skip meals
and eat less than what they normally do. However, skipping
meals is the worst way to lose weight, as it deprives the
body of required nutrients and could also lead to food binges
later on in the day. Moreover, when people start eating
normally, they may gain twice as much as they lost. Hence
, it is important to make a few healthy dietary changes
, which can be followed on a long term basis. A good and
healthy weight loss diet focuses on the number of meals
eaten a day, the portions of each meal as well as the foods
that are included in the diet.
For starters, instead of eating 2 or 3 meals in a day, a
weight watcher should start eating 5 or 6 small meals in a
day. Breakfast is the most important meal of the day, which
should also be the heaviest meal. The other meals should
be a lot lighter especially dinner. A heavy breakfast should
be followed by a light mid-morning snack, a moderate lunch,
a light afternoon snack, an evening snack and then a very
light dinner. Health conscious people generally consume
fruit, nuts or beverages like smoothies, buttermilk, skim milk,
juices and so on, when it is time for a snack.
The manner in which food is cooked plays a very important
role too. In order to reduce tummy naturally, fried food, junk
food, processed food, instant food, foods containing refined
flour, white rice and sweets should be strictly avoided.
Instead people should opt for fresh salads (with minimal
dressing), sandwiches made in brown bread and food that
has been broiled, roasted or grilled. Unhealthy snacks like
chips, cookies and other products that are high in salt
should be replaced with fresh fruits, vegetables, lean meat,
nuts, seeds and other whole grain products. It is best to
consult a dietician, consuming any food on a regular basis.
How to decrease tummy by exercising?
Everybody is aware of the fact that exercising is absolutely
essential for people of all ages. While exercises like walking,
running, jogging, swimming and cycling are excellent for
overall weight loss and toning up, they may not be very
effective for people who only want to decrease tummy fat.
Therefore, when people look for exercises on how to
decrease tummy size, most fitness experts recommend
tummy crunches. Stomach or abdominal crunches can be
performed in different ways, as there are several variations
to them. Another exercise that is very easy to perform and
can help reduce tummy naturally is the stomach vacuum.
How to decrease tummy fat using home remedies?
One home remedy to reduce tummy that has been
recommended by several health experts too, is drinking a
cup of warm water after every meal. However, this home
remedy for reducing belly fat will not be very effective
unless a few drops of lemon or honey are added to it. In
fact, one of the first tips to reduce tummy naturally,
recommended by any dietician is to increase the daily
consumption of water.
Several people are asked to go on a low-sodium diet in
order to decrease tummy fat. However, it is not very easy to
stick to a diet that consists of mainly boring and tasteless
foods. Therefore, the use of certain taste enhancing herbs
like oregano, basil and thyme could be another effective
home remedy to reduce tummy fat.
How to reduce tummy naturally after delivery?
Women should avoid using any natural, herbal or even home
remedies to reduce tummy after delivery, without consulting
a doctor. Women who are nursing their babies should
ensure that they do not start the weight loss process to
early, or their babies could be deprived of the essential
nutrients. Exercising too early or too vigorously could also
have an adverse effect on the mother’s body. Therefore, it
is best to consult a gynecologist for advice on how to reduce
tummy naturally, after a delivery.
HABITS TO ADOPT:
Water
• Increase your consumption of water. A spokesperson for
the Center for Research on Human Nutrition and Chronic
Disease Prevention has noted that drinking water can
decrease appetite and help cut calories.
Portion Size
• Reduce your portion size at mealtimes. Use smaller plates
when you eat. People often fill up their plates automatically
at meal times. When using a smaller plate, you have less
room on the plate and you may end up eating less.
Vegetables
• Eat vegetables at each meal. Make it a habit to add
significant vegetable portions to each meal. Vegetables help
to satiate the appetite and include almost no calories.
Reduced-Fat Food Items
• Use reduced-fat food items whenever possible. Milks
, yogurts, cheeses, luncheon meats and many other food
items have low-fat alternatives that will prove satisfying and
tasty. Experiment with different possibilities to see what you
prefer
.
Whole Grains
• Eat whole-grain foods instead of bleached or refined foods.
The extra fiber provides needed vitamins and minerals and
can help with weight management.
Physical Exertion/Exercise
• Put extra effort into any tasks that will allow you to burn
extra calories. Take the stairs instead of an elevator or
escalator, walk to the local market instead of driving, and
get a dog so that you will have to take him for plenty of
walks. Look for opportunities to increase your physical
activities.
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