These days, excess fat stored on the Stomach and waist is a matter of concern. It not only looks bad, but also causes many diseases like thyroid, BP and sugar. Today, through this article, we will know how to reduce belly fat. For this, we will tell you about effective exercise and diet, which are helpful in reducing abdominal fat.
Before we discuss the measures to reduce the waist and abdomen, before that it is important for us to know what are the main reasons behind this problem.
Main Causes of Belly Fat:
It is considered normal to have some fat on the stomach. It is said that if it is in a certain amount on the waist and abdomen, then it protects our bones like a cushion. Also, the internal organs of the Body are able to function well. At the same time, if this fat is more than sure, then many diseases can be faced. Here we will tell you about the major causes of excess fat on the stomach.
Genetic - According to research by scientists, some fat cells in the body grow genetically. If someone's family has been suffering from this problem, then the coming generation also fears this problem.
Weak digestive system - As we age, our digestive system also begins to weaken. It is also a cause of increased abdominal fat. It is generally seen that in this case, women are more victims than men. Problems such as thyroid and sugar also surround the body due to poor digestive system.
Hormone changes - Usually, women face hormonal changes. When she has reached the middle of her life (around 40), the fat increases faster than the weight of the body. At the same time, estrogen hormone levels are low and androgen hormone levels are high during menopause. This is the reason that fat gets high around the waist (3).
Tension - Stressed person is surrounded by many diseases one after the other. Increase in body fat is also one of them. When we are under stress, the level of cortisol in the blood increases. Cortisol increases body fat levels, making fat cells larger. In this condition, fat usually grows around the stomach (4).
Other diseases - Some diseases are such, due to which people may suffer from increasing weight due to their grip. This problem is more common in women. If women have sugar, breast cancer, heart disease or high blood pressure, then there is more possibility of increasing fat around the waist and abdomen.
Muscle relaxation - When the muscles around the abdomen start to loose, it may be that the fat in that place starts increasing.
Wrong posture - It may sound strange to read or hear, but there is no doubt that body fat also increases due to incorrectly getting up and sitting. Sitting at the waist can cause more fat around the abdomen.
Habit of sitting - In modern times, our life has become so easy that we have stopped doing physical activities. We try to do all our work sitting, whether in office or home. Instead of taking time out and exercising, we prefer watching TV or working on the computer. As a result, the level of fat in our body starts increasing.
Overeating - What we do not eat during the day. Sometimes, under pressure or stress of work, you eat excessively and then work in one place. In this way, fat starts to grow around the waist and abdomen.
Now you must know what are the important reasons for increasing body fat. Let us now know how to reduce stomach.
Some people get so much fat around their stomach and waist that they are unable to wear their favorite clothes even if they want to. Many times such people have to fall prey to inferiority while sitting in front of others, because their belly fat is visible from clothes. Such people are always immersed in the idea of how to lose belly fat. It is important that such people should exercise regularly. Here we are telling some such exercises, which you will definitely benefit from doing.
First we talk about cardio exercise (for the heart)-
Running - There is nothing better than running to keep the body fit and fit. While running, the heart is able to function well, while the extra calories are burnt and gradually the fat also starts to decrease. Initially run only a few meters and run slowly instead of fast. When the body gets used to it, it can increase both its speed and time.
Running - There is nothing better than running to keep the body fit and fit. While running, the heart is able to function well, while the extra calories are burnt and gradually the fat also starts to decrease. Initially run only a few meters and run slowly instead of fast. When the body gets used to it, it can increase both its speed and time.
Swimming - This also reduces the excess fat stored in the body. Swimming is also good for the heart. Swimming not only reduces weight, but the body gets into better shape. You can do this once or twice a week. If you have never swam before, do it under the supervision of a trainer.
Cycling - It is considered to be the best and easiest cardio exercise (for the heart). Due to this, good exercise of legs, legs and thighs is done, while excess body fat and calories are also removed.
Walking - If you do not want to do all the above three things, then walk half an hour every morning and evening. This also reduces the waste fat stored in the body. If possible, it should be done with fast steps. It has been considered easy and safe in the stomach reduction remedy.
Weight training - If you have time to go to the gym, you can do weight training exercises there. Doing weight lifting exercises there will not only give your body an attractive shape, but will also strengthen your digestive system. Keep in mind that weight training in the gym should be done only under the supervision of a professional trainer.
Yogasana is also one of the measures to reduce stomach. Here we are telling you about some Yogasana.
Sethubandha Yogasana - By doing this asana, it helps to reduce the fat stored near the abdomen and waist. Also, the muscles of the stomach and thighs are strong. If you feel any kind of pain or strain in your neck, then doing this asana will also cure it. Not only this, if your spine is bent on one side due to sitting incorrectly, then this asana corrects it as well.
How to - Lie on your back on the ground and bend both knees and keep the soles of the feet on the floor.
After this, keep both arms straight towards the feet, palms should be rested on the ground.
Now while exhaling, lift the waist upwards, while keeping the feet and hands in the same position.
After remaining in this state for about 30 seconds, slowly return to normal posture.
Caution: People with high blood pressure should not do this asana.
Kapalbhati - This yoga is considered to be the most beneficial for reducing obesity. It is said that its results are seen soon. Problems like constipation, gas, and acidity disappear on a regular basis. The veins of the stomach are strong and our digestive system also works well.
How to - Sit on the floor in the posture of Sukhasana and close your eyes.
Now slowly exhale through the nose. When you exhale, your stomach goes inward.
Keep in mind that while doing this, do not take a breath in, just leave it.
Taking five cycles of this asana on an empty stomach in the morning and evening will benefit.
Caution - This asana should be done on an empty stomach in the morning and should be eaten only after half an hour of doing it. If doing it in the evening, do it five hours after dinner. A pregnant woman should not do it.
Anulom Vilom Pranayam - Of course it is easy to do asanas, but it is effective in reducing obesity. Mainly it is also called pulse resection pranayama. This allows blood flow to the body properly.
How to - Sit on the floor in the posture of Sukhasana and close your eyes.
Now close the nose on the right side with the thumb of the right hand and draw breath from the left side and count to five.
Now close the nose on the left side with the fourth finger of the right hand and release the breath slowly from the right side.
Now stay in the same position, draw the breath in and after counting to five, close the nose from the right side and release the breath from the left side.
Such cycles can be done four to five times per hour.
Caution - The patient of high blood pressure and heart should do it under the supervision and supervision of a trained yoga guru. Also, it should never be done loud or fast.
Balasan - Balasan to reduce stomach
Balasan - Balasan to reduce stomach
If you are wondering how to reduce belly fat, then Balasan is best. While doing this asana, our situation is like a fetus in the mother's womb. Therefore, it is called Balasana Yoga. Performing balasana strengthens the abdominal muscles. By doing this for about 10 minutes daily, the stomach becomes inside.
How to - First of all, Vajrasana means that you should sit on your knees and put the entire weight on the ankles.
Keeping your waist straight, take your hands straight up while breathing.
Now while exhaling, lean forward.
Try to get your head off the ground and keep the hands straight.
While in this position for a few seconds, breathe back up.
Caution - Do not do this asana if you have back pain or knee operation. Also, those who have diarrhea do not do this asana.
Naukasana - Naukasana to reduce stomach
This asana is beneficial in reducing the waist and stomach. By doing this, the small intestine, large intestine and digestive system are improved.
How to - Lie on your back on the floor and mix your ankles and toes together.
Both your hands should be adjacent to the waist and the palms should be towards the ground.
Now raise both your legs, arms and neck parallel upwards, so that the full weight of the body falls on your buttocks.
After remaining in this position for about 30 seconds, breathe slowly and come back to normal.
Caution - Those who have any serious diseases related to waist and stomach, they should not do this asana. Also, pregnant women should also avoid this asana.
We have come to know that by exercising what kind of exercise we can control our weight. Now it is time to know what to include in our diet so that the fat on the stomach does not freeze.
What to eat and what not to eat to reduce belly fat:
If you do not keep the diet balanced, then whatever exercise you do, the fat will not be reduced. Let's take a look at what we should eat to lose weight and what not:
Early in the morning - After getting up in the morning, drink about two glasses of lukewarm water, so that your stomach becomes clear. After being removed from defecation, drink a glass of lemon mixed with lukewarm water. Those who have sugar, do not add sugar to lemonade and those who have high blood pressure, drink it without salt. Scientific research has proved that drinking lemon water reduces weight.
Before breakfast - Eat about 5-6 almonds 15 minutes before breakfast. Soak these almonds in water overnight and peel them in the morning and eat. Eating almonds provides essential nutrients to the body. Almonds contain fiber, which drains the appetite.
Breakfast - One can eat two chapatis with low fat curd. It can also be replaced by two brown bread, which can be applied with almond butter. You can also eat a bowl of oats instead.
After two hours - If you have breakfast in the morning, you can eat any fruit around 11 o'clock or you can also eat salad of various fruits.
Lunch - Be sure to eat a vegetable salad before eating. Eating salad gives the body extra fiber. After this, you can take one or two rotis and mix vegetables and boiled dal together. If eating non-veg, you can take a piece of fish. Try to eat the food till one o'clock.
In the evening - Before dinner, one can drink fruit or a glass of cream without milk. Apart from these, you can also drink green tea or coconut water.
Dinner - Dinner should always be light and done by eight o'clock. Dinner can be eaten without butter or chicken soup. After this, one or two rotis with vegetables can be taken.
Draw distance from:
Avoid eating sugary and canned foods.
Starchy foods such as: Rice, Noodles, Pasta and Bread. Brown rice and brown bread should be consumed instead.
Tobacco, alcohol and cigarettes should be avoided.
Next, we are giving some important tips, which can help reduce belly fat:
Eat a balanced amount - Our digestive system is not able to function properly by eating it three times a day. Therefore, eat a little every two to three hours.
Drink more water - Drinking eight-ten glasses of water throughout the day is very important for health. Water should not be drunk only when you are thirsty or the throat is dry. A little water should be drunk at every fixed time. Drinking water can reduce the habit of overeating.
Don't forget breakfast - The more breath you need, the more important breakfast is. Some people think that not having breakfast causes weight loss, whereas it is not. On the contrary, not eating breakfast increases our appetite and we eat more, which can cause weight gain problems.
Green-tea - It has antioxidant properties, which is helpful in reducing obesity and fat. Therefore, you can drink at least one cup of green tea during the day.
Potassium-rich foods - Avocado, banana, papaya, mango and melon are rich in potassium, which does not allow the body to lack water and helps in weight loss.
Fruits and Vegetables - Small amounts of fruits and vegetables should be consumed throughout the day. This will reduce appetite and help reduce obesity.
Smoothie - If possible, start the day with fruit smoothie. Especially watermelon should be consumed. Watermelon contains a sufficient amount of water. After eating it, the stomach remains full and does not feel like eating anything. In such a situation, when you will not eat food, it is possible that the fat will be reduced.
Full sleep - To reduce fat, it is also important to sleep fully. Everyone should have seven to eight hours of sleep. Sleeping more or less, both are important reasons for gaining weight. It is also said that if you sleep well, the digestive system works well and digests food.
Fat deposited on the waist or abdomen is not such a problem that it cannot be removed. All that is needed is to follow a fixed routine and exercise regularly. Tell us about how much you benefited from the suggestions given in this article by writing in the comment box below.
My Friends I hope the above tips will help you, if it will help you then please share it to others also because they may also survive from it.
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