Best ways to reduce body fat

Are you struggling hard to get fit? Is your belly fat is what stopping you to chase your goal of being healthy? If so then don’t worry, you are not the only one who is facing this problem. In today’s world, about 70% percent of men and women are unfit. Belly fat makes you look ugly and lethargic. It also affects our health.

Most of the people go through dieting. If you think dieting will burn your belly fat, then you are wrong. If you want to burn your fat you have to include workout in your daily routine. We have analyzed some best and effective workouts which will help you burn your fat faster. All you have to do is Stay focused! Stay motivated!

 

Improve your Diet first

To get your desired physique, you must have to improve your diet. This will help you lose your fat easily. Here our team has organized the best 6 diet strategies which will help you lose your belly fat quickly.

• Have food rich in protein

When it comes to losing weight, protein is the best and effective macronutrient. According to the research, protein boosts our metabolism and regulates our weight hormones. It not only helps you burn your fat but also avoid regaining of weight b regulating weight hormones.

So, don’t forget to add protein to your diet.

If you are not getting enough protein in your diet you can have the protein supplement such as whey protein. Protein powder is a healthy and convenient way to have enough protein intake.

• Avoid sugar and sugar-sweetened food

According to the studies, sugar affects our metabolic health. Sugar is made of glucose and fructose. When we eat a lot of sugar, our liver gets loaded with fructose which turns into fat and accumulates in belly.

Liquid sugar is worse than the solid one. Research states that sugar-sweetened drinks increased 65% risk of obesity in children.

Minimize the use of sugar in your daily diet and also avoid sugar-sweetened drinks.

•   Add fiber-rich foods in your diet

The research claimed that eating lots of fiber helps in weight loss. But Keep in mind that, not all fibers are equal. Soluble and viscous fibers are the most effective for weight loss.

• Intake of 14 grams of fiber per day decreases by 10% calorie and weight loss of 1 kg.
• Intake of 10 grams of soluble fiber per day deducts 4% of calorie in the form of fat.

The best fiber-rich foods are plant-based foods such as vegetables and fruits. Along with this cereals and oats are also rich in fibers.

•     Remove carbs from your diet

Carbs are responsible for gaining. Deduction of carbs from your diet will help you lose weight quickly. Low carbs diet will give you instant results which you can observe in 1 week.

Deduction of 50 grams carbs per day is quite enough for weight loss.

 

Simple and Best Exercise to Reduce Belly Fat

Exercise is the most effective way of reducing belly fat. It also helps in living a healthy life. Aerobic exercise such as walking, running, swimming, etc also helps in loose fat.

Cardio exercise

1.  Jogging

Jogging is the best and effective way to reduce belly fat. According to the study, jogging is more effective in burning unwanted fat as compare to other workouts. This aerobic exercise is very useful for fighting with obesity and heart problems. The best time for jogging is in the morning.

2.  Swimming

Swimming gives you all the benefits of cardio. It helps you to burn more calories. You can go swimming twice a week.

3.  Running

Running is an effective exercise for weight loss. It also prevents heart problems. It also helps in body growth and helps in getting the best body posture.

Best Aerobic Exercises

1.  Crunches

Crunches are one of the best fat burning exercises. Nothing can burn belly fat faster than crunches. So Be Calm! And add the crunches in your exercise list.

How to do- 

• Lie down on a mat and place your hands behind your head portion.
• Bend your knees down.
• Now lift up your leg making an angle of 90-degree along with this raise your hands alternatively.
• Repeat the 10 reps with 3 sets.

2.     Side crunches

Side crunches are also an effective workout for fat burning. These crunches focus on your side muscles and belly fat. These crunches also help in improving the movement of the body.

 How to do-

• Lie down on a mat and place your hands behind your head.
• Now raise your upper body slowly.
• While raising your body also tilt your legs simultaneously along with your shoulders.
• Repeat 10 reps with 3 sets.

3.     Twist Crunches

Twist crunches are quite similar to the side crunches. The only difference is in Twist crunches you have to stable the movement of your legs during the workout. It affects the belly fat and muscles of the upper body. Once you learn how to do simple crunches it will be quite easier for you to perform this workout.

How to do-

• Lie down on the mat with your hands behind your head.
• Bend down your knees, as you have done before in simple crunches.
• Lift your right shoulder slowly towards the left.
• Get back to the initial position. Do same with the left shoulder. Make sure that your lower body is stable on the ground.
• Repeat 10 reps with 2 sets.

4.     Plank

Plank is also one of the most effective workouts for burning belly fat. It trains your upper body muscles. It also targets your hips and lowers back. This effective workout requires the strength of the body.

How to do-

• Lie down on the floor in such a way that your knees and elbows are resting down on the ground.
• Look forward. Keep your spine straight.
• Lift your knees up slowly and keep your legs stable on the toes.
• Now contract your knees slowly. Stay in this position for 30 seconds.

There are various types of plank workouts such as knee plank, rolling plank etc. they all targets our abdomen, thighs, and hips.

5.     Squats

Squats are the most recommended workouts for burning fat and lose weight. These are a highly effective workout for losing weight rapidly. It also helps in improving your body posture. So go ahead and add-up squats in your routine.

How to do-  

• Stand straight and keep your hands straight, matching your shoulder.
• Push your hip out and your spine straight.
• Bend your knees and go down slowly until you make a 90-degree angle.
• Avoid going of your knees over your toes.
• Get back to the initial position.
• Repeat 20 reps with 3 sets.

6.    Weighted Squats

Over-Head squats are similar to simple squats. They also help you in fat burning. This workout targets your thighs, abdomen and lowers back.

 How to do-

• Stand straight, place the barbell on your shoulders.
• Push your butt out and keep your spine straight.
• Bend your knees and go down slowly until you make a 90 degree angle.
• Avoid going of your knees over your toes.
• Get back to the initial position.
• Repeat 10 reps with 3 sets. (You can set the weight according to your body strength. Beginners are recommended to use empty barbell)

Also, read 12 foods to build muscles and gain weight  Click here