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Friday, 20 January 2012

REDUCING TUMMY/BELLY FAT



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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