It is true that everyone has belly fat. But too much fat is not good for your health, you may be likely more to get cardiovascular disease, type 2 diabetes, and other health issues. Therefore losing belly fat has a number of benefits for your health. If you are serious about lose belly fat and improving your health, this is the right webpage for you. Hitting hours of trade meal, surviving on the salad is not enough to get a flat belly. Read on to know the effective ways to lose belly fat in just 14 days.
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8 Golden Rules to Lose Belly Fat
In this article, we are not talking about the hard and fast rule that helps to get a flat belly in just weeks. We are telling you about some effective ways that work around your lifestyle. Hold in mind that there is no shortcut to lose belly fat, but you can burn belly fat with these golden rules. Keep reading to slim down and reveal your abs.
Do Cardio 20-30 Minutes Daily
Cardio or Aerobic exercise is an effective way to lose belly fat. These exercises are very beneficial for health and also burns enough calories to keep you fit. If you really want to lose belly fat, you must do cardio exercise for 20-30 minutes. Skipping Rope is a type of cardio exercise that burns more calories in comparison to running or jogging at the same time. Cardio exercise is a type of exercise in which heart rate increases and our respiratory system work harder. As a result, blood vessels expand to bring more oxygenated blood to muscles. During Cardiovascular exercise, our body releases endorphins that are known as natural painkillers.
Here is the list of cardio exercises that also add fun and creativity to your workout routine.
- Skipping Rope
- Dancing
- Swimming
- Boxing
- Cycling
- Hula-Hooping
- Jumping Jacks
- Climbing Stairs
Do Crunches, Bridges, and Planks
Getting a flat belly in just weeks is not an easy process you have to work hard to burn stubborn belly fat. Crunches, bridges, and planks are effective core exercises that are crucial to getting a flat belly. These exercises are designed to strengthen your skeletal system, abdominal muscles, and spine. Apart from these benefits, you can get a good posture that displays more confidence and self-assurance.
Benefits of Doing Crunches, Bridges, and Planks
- Effective ways of improving body posture
- The planks strengthen your spine and abdominal muscles.
- Improve the ability to focus and concentrate
- Helps to get rid of back pain
- Improves your flexibility
Increase your Proteins Intake
When it comes to losing belly fat, protein is an important nutrient. A lot of studies suggest that persons who eat a high protein diet have less abdominal fat. Protein helps to inflate the metabolic rate that reduces the hunger level. As per the nutritional guideline, the optimal daily intake of protein is 30% of calories for losing weight. if you want a flat belly then you have to increase your protein intake in your diet.
Some Good Protein Source includes:
- Meat
- Fish
- Eggs
- Dairy Products
- Whey Proteins
Stay Hydrated
Hydration is key for many health factors that play an important role in the functioning of organs and weight loss. Water helps to remove waste from the body and recover from digestion problems. Drinking water is necessary to lose belly fat because without water our body can not metabolize fat properly.
As we know that exercise is an effective way to lose weight. Water helps in the workout and keeps all the things that are essential for workout healthy. If you are properly hydrated muscles, connective tissue and joints move appropriately during the workout. Dehydration can increase the risk of muscle cramp and fatigue while doing exercise.
Why water is necessary to lose belly fat?
- Water increases Calorie Burning
- Water is a natural appetite suppressant
- It removes waste from the body
- Water helps in the workout to reduce the risk of muscle cramp and fatigue.
[ Also Read: Benefits of Drinking Lemon Water for Weight Loss]
Stop Eating Processed Food
Consuming more processed food (any food that is modified during preparation to make it more convenient) leads to obesity, hypertension, and high blood sugar level. these foods further may cause heart disease and diabetes. Everyone likes processed food because of the taste but most of them lead to serious health issues. These foods contain unhealthy levels of sugar, sodium, fat, and lack of nutrition value. If you want to lose belly fat you must stop eating processed food. Here are the reasons that may convince you to reduce processed food in your diet.
Side Effects of Processed Foods:
- Increases the risk of obesity, diabetes and even cancer.
- Too much Sugar and Fat
- Lack of nutrition value
- Addicting and Contains More Calories
- Easy to digest and full of artificial ingredients
Cut Back on Refined Carbs
If you really want to lose weight then you will get faster results after reducing your carbs intake. Refined Carbs digest quickly that cause fluctuation in energy and increases fat around your waistline. As per Health Organisations, 45 to 65 calories of daily intake should come from carbohydrates. Carbohydrates are the main source of energy for our body and you can add some healthy carbs in your diet. Healthy carbs are those which have a lower glycemic load and even help to reduce the risk of cardiovascular disease and type 2 diabetes.
Here are some healthy Carbs Food that helps to maintain weight.
- Sweet Potatoes
- Barley
- Popcorn
- Roasted Chickpeas
- Oatmeal
- Yogurt
Eat More High Fiber Foods
Generally, non-digestible carbohydrates are known as fibers and essential for our digestive health. The proper intake of fibers helps to boost metabolism because fibers are indigestible. Some studies show that certain types of fibers can help to achieve weight loss. The soluble fibers help to improve the level of cholesterol and blood sugar. Fibers can soak up water in the intestine and reduces your appetite. As a result, you feel fuller for a long time and this strategy helps to lose weight.
Some Best Source of Dietary FIbers:
The daily recommendation of fiber for adults (Age 50 or younger) is 38 grams. If you want to boost the intake of fiber in your meal, Here are the good choices below.
- Whole Grain Products
- Fruit and Vegetables
- Beans, Peas
- Seeds
- Dry Fruits and Nuts
You are suggested to increase fiber in your diet gradually because adding too much fiber rapidly can cause intestinal gas and cramping.
Get Flat Belly Without Struggle!
If you have excess fat around your waistline, then you should take a step to lose belly fat. Here are some good habits that will help to lose belly fat.
- Do not drink too much alcohol
- Don’t Eat food that contains a lot of sugar
- Reduce Stress level
- Replace Some of the Cooking Fats with Olive Oil
- Get Proper Sleep
- Stop Drinking Cold-Drinks or Sugary Beverage
- Drink Green Tea instead of Milk Tea
- Add ACV (Apple Cider Vinegar) to your food
- Stay Away from Trans Fats
Final Words: It is a point of concern that belly fat may surround the abdominal organ and liver. As a result, this fat causes insulin resistance that increases the risk of diabetes. Thus, belly fat is not a sign of good health and also disturb your appearance. Follow these golden rules in your lifestyle and get a flat belly and even better health. For further any query leave a comment below in the comment box.
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