Fat isn’t a bad thing, in the right paces and in right amounts fat is the stuff which makes life worth living. But if you start storing too much of it (fat), it’s time to start thinking seriously about reducing it. Belly fat, most commonly is linked to everything from heart disease and diabetes to liver failure, depression and dementia. The higher your body fat percentage, the lower your life expectancy, being overweight or obese significantly increases your chance of dying from heart disease, diabetes or cancer, as well as suffering from many other health problems.
Losing weight increases your mood and positivity, makes food taste better, improves your libido and sex life, helps your brain fire on all cylinders and reduces expenditure on unhealthy habits.
Follow these 14 tips to lose up to 4 kilograms in just 14 days while still having the foods you love in proportionate quantities.
1. Cutting the crap
When you want to burn fat from your belly it is important to first look at what you are eating. Decreasing the amount of sugar, alcohol and processed/starchy foods in your diet will help. Replace the foods containing these with healthy fat foods such as butter, ghee and coconut oil (in a limited amount), these will in turn help boost the body burn fat process.
2. Importance of Green Tea
Green tea has a lot of benefits to hear of, it contains EGCG-an antioxidant that boosts levels of CCK, a hunger quelling hormone. A study found that drinking the stuff after exercise can increase your fat burn by up to 25%.
It is one of the most under rated fat burning medicine. As soon as you wake up in morning, grab a glass, every-time after a meal, drink a full glass of water before and during bites, this in turn will help you feel full and will ease you out on cutting down your calories, which is an essential element of weight and fat loss.
4. Cheat meal
One cheat meal would not kill your goals, but being inconsistent will. Plan ahead if you are going to cheat, cheat meals also tends to surprise your metabolism which in turn will boost it to work more effectively. Hence, more fat loss to you!
5. Include nuts
Focus mainly on pistachios, these aid in fat loss due to their good source of protein and fiber. Nutrients present in pistachios stave off hunger and ward off energy crashes that lead to sugar cravings and binges, opt for in-shell variety. Watching those leftover shells is a visual reminder of how much you have already eaten which can potentially curb your intake.
6. Include Circuit Training
Make space for circuit resistance training session over your weekly cardio sessions. There is literally no possible way to spot-reduce fat, so it’s important to train the entire body to lose fat overall. Moves like burpees, jump squats, mountain climbers and fast push-ups are great examples of these. For example: If you have 40 minutes to work out, do 20 minutes of cardio and 20 minutes of circuit resistance training.
7. Moving More
Many of the people assume that they need to increase their abdominal exercises to buzz of fat, but the reality is cardio is the most effective strategy and it doesn’t all have to take place only in the gym. Walking more, taking the stairs to your apartment than lift, getting up every hour at work. All of these extra movements will count in.
8. Mixing workouts
When goal is to loose fat, a good mix of workouts can work wonders. Incorporate a combination of strength training high and moderate intensity cardio and something to help relax the muscles, like taking a day off in between your schedule every week.
9. Avoid Juices
The packet may say “It’s natural, It’s packed with vitamin C! It fulfill your daily recommendations etc etc”, the truth is even the all natural stuff still packs up to 26 grams of sugar per cup. Sweetness in juice comes from fructose, a type of sugar associated with the development of belly fat known as visceral adipose tissue.
10. Get more sleep
Sleeping is equally important to dieting and training when it comes to sculpting your skeletal muscles. Losing a mere hour of shut eye over the course of three days has been shown to negatively impact the body’s hunger hormone, ghrelin. Research have proven that skipping on sleep increases the odds you will wind up munching on junk food. Also, quality sleep fuels the production of fat burning hormones, the exact thing which you are looking for.
11. Munching More
Eating every two to three hours is crucial when you are trying to drop a size, this ensure your metabolism is humming at all times and also confuses your body into thinking that there is enough to eat and there’s no reason to store fat.
Everyone knows that losing weight is no cakewalk. There is a plethora of diets and meal plans, as well workout routines out there, and yet a large majority of us finds it difficult to lose weight. Eating right is a big part of weight loss for anyone and there’s no denying the fact that once you nail your diet and follow it strictly, without cheating, you will achieve your body goal quicker for sure. However, a crucial part of losing weight is also loading up on the right kind of nutrients and also eating at the right time of the day. Eating enough is also very important- you can never lose weight by starving yourselves.
For others who are looking to gain weight: 5 tips to help you build muscle mass
To know about benefits of exercise visit here: Top 7 reasons to exercise
To know more about health, visit: Importance of your Health