How to reduce Belly fat| Fat Loss Tips-Know Me

 

  Want to reduce a Belly fat?

In Today’s world, Obesity is a major Issue which may develop several problems like Heart disease and Strokes, Type 2 diabetes, Certain Cancers, Digestive Problems and so on. Major of the fat is stored on our belly which can cause to above diseases.

Today we are going talk about, you have fat on your belly and doesn’t go away. You says, you have tried all the workouts in the world & diet too. (Keto diet, Fat loss diet, Intermittent fasting etc.) But your fat doesn’t go away from your belly. What should you do, followed such trainer, you wasted so much money even then you can’t lose your weight.

    Common Reasons and Tips:

    Why don’t you lose fat from belly?         

                            

You Need To Understand How Weight Loss Works

First you have to understand, there is difference between Fat Loss and Weight loss. Weight loss refers to reduction in overall body weight that in the form of muscle, fat water. However, fat loss indicates loss in subcutaneous fat loss (fat below the skin) and visceral fat loss (fat in abdomen or around the organs). 

Weight loss works when you burn high calories than you eat. At this stage your body will use fat as a source of energy to perform the activities which result in fat loss. If the calories deficit continues, fat store from your body will continue to be used as energy, which result in reduction in body fat.             

First you have to understand whether you are a man or women, when you start working out; we are taking about people who have never worked out. When you start going to gym especially guys, first their face shrinks then there butt and that’s how you start to shrink and at last it comes to your belly. Talking about women, first they lose fat from face then from chest, then slowly just like man their belly start to shrink slowly.

Now you understand how our body burns fat. Let’s assume you’ve been losing weight for 3 months but your belly fat isn’t burning. Number one reason is you are so concerned about your belly that you keep doing abs crunches for morning and night. It doesn’t matter how much you work out, it’s all in your diet. If you are eating junk food then your body will store all the junk food on your belly. 

For example you need 1600 calories as maintenance for the day, but you eat 2000 calories and you burn 300 calories then you are not in calories deficit, main thing your body has to be in calorie deficit. More important your diet is the first thing. If your diet is good, automatically your weight will come down and then your belly.

Not Following Balance Diet & Workout

Mostly People focus on doing abs workouts. You need to understand one thing, spot reduction is not possible. Your body will not reduce fat from one particular part. If you want to lose fat from belly, never miss three muscle groups, your legs, chest and back. When you start training these the faster your body will build muscles. 

The faster you grow muscles the more your body muscles will stay in stress will demand more food. If your giving your body clean food (Diet) all the day and maintaining calorie deficit even it is in even number like you need 1600 calories and you are eating 1600 calories but your protein intake is more & carbs intake is low. Then your body will use stored fat as a source of energy.

Doing Too Much Cardio & Less Weight Training

You need to understand cardio is not the solution to everything. Cardio activity means anything that increase your heart rate like Running, Jogging, and walking anything. 

For example when do any cardio activity for more than an hour and burns 600 calories your heart rate get increase, but what is after effect when your heart rate comes down and you comes in low diet you lose water weight, fat weight and you also loosing muscle as well. 

Even if you lose fat, muscle from your body, but when you start eating junk food or carbs as source of energy your body automatically starts putting lot of water weight.

So many time people who lose their weight by doing cardio activities and once they get into regular diet they gain a lot because they already burn their fat as well as muscle. 

Whereas if you more concentrate on weight training, the benefit is when you have muscle you break it out and once they break and if you provide a balance diet with high protein and moderate carbs you grow muscle & your fat percentage goes down.

Not Taking Appropriate Rest

Suppose you are doing weight training workout & some cardio with proper nutritious diet what happens if you not taking rest or sleeping properly, your body will be in stress & muscle in fatigue for all the time. So you need to make sure you take a proper rest. 

All the magic happens when you sleep so that’s why it’s important to sleep at least 7 to 8 hours. So don’t use mobile phone for long time before going to bed. Otherwise you will not going to get expected results in fat loss.

Not Drinking Enough Water

One of the reason you are not losing weight that you are not drinking enough water. The purpose of water is to keep you away from dehydration. During fat loss or even normal time, If you are not drinking enough water you may face many problems like Dizziness, Nausea or Vomiting, Muscle Cramp, Dry mouth etc. 

You are working out or not, make sure you need to drink at least 7 to 8 glass of water daily, it is very healthy practice.

Do Not Step On Scale Every Day

Most of the people starts there weight/fat loss journey and they starts checking their weights on daily basis and gets demotivated. Losing fat is not a one day process it takes time. Make sure you do not check your weight every day, give your body time to use to it. 

Most important secret in fat loss or weight loss journey is dedication. You must be dedicated, disciplined & motivated person during all the time.

 Here are some Bonus Tips to Lose Fat Fast…

• Eat high protein and moderate carbs diet
• Do Muscle building exercise to increase metabolism.
• Avoid Eating of Junk food & drinking of too much alcohol.
• Track you calories intake & exercise.
• Reduce stress level and change your lifestyle.

FAQ about Belly Fat Loss

How can I lose my belly fat very fast?

• Reduce carbs from you diet and increase the portion of protein
• Add soluble fibers in your diet.
• Avoid fatty foods or junk foods and also sugary food
• Reduce consumption of alcohol
• Drink plenty of water in a day
• Do cardio exercise like running, jogging, skipping etc. also focus on weight training exercises too.

 

How can I lose my belly fat in a week?

The best way to lose belly fat faster is by following low calorie diet and practicing regular exercise. Reduce carbs from your diet and increasing protein intake. You need to avoid fatty food or sugary food which contains lot of calorie. First understand fat loss is long time process so you will not lose fat instantly but at least you will see the result by losing some weight.

What are the 5 foods that burn belly fat?

Your fitness depends on 80% what you eat and 20% exercise. Add berries in your diet which have a lot of fiber a cup of berries help you to feel full and more satisfied. You can add eggs which are good source of protein, vitamin b12 and good cholesterol. Prefer to eat egg whites. You can add lean meat and fish in your diet like salmon, tuna and turkey. Eat lots of vegetable which make your stomach full. Oatmeal boosts energy, reduce cholesterol, maintain blood sugar levels, build muscle and help to burn fat.

Will lemon water burn belly fat?

You can consume lemon with Luke warm water and also adding some honey in it. You can drink it at early morning on daily basis. Don’t add honey when the water is warm, let the water gets cool and then add the honey. Lemon not only boost the metabolism of your body but the citric acid present in it also helps to get rid of accumulated fat in the body. Lemon zest is more beneficial that lemon juice.

Which exercise lose weight fast?

High intensity cardio activities like walking, jogging, swimming, cycling help to reduce the weight fast. But don’t rely on cardio exercise, try to weight training on regular interval with proper high protein diet.

How can I lose belly fat at home?

Do exercise at home like walking, jogging skipping at same place and also some abs exercises, eat healthy food with high protein and low carbs, drink at least 8 to 10 glass of water on daily basis, remove fatty food or oily food from your diet, take proper slip of 7 to 8 hours, stay focus on you goals, and be motivated in your life.