5 Natural Ways to Lose Belly Fat

Importance of Reducing Belly Fat, belly fat
  • Are you tired of seeing extra fat in your belly area?  

The sad reality is that people don't bother about your well being these days. Their first reaction generally is, “Are you gaining weight?”, “Moti ho gayi hai, thoda kam khaya kar” and their most favourite, “Agar aise hi moti hoti rhogi to tumse shaadi kon karega?” and the list is never ending.  

But the sad reality is we are becoming couch potatoes. We only want our weekends or day endings with Netflix with some unhealthy snack. We begin our day with the mobile phones on our bed and end the day with the same, scrolling our Instagram. 

So what else can we expect? Obviously a fat belly peeping out of our shirts’ button. Right? Don’t panic! You’re not alone in this hard journey. 

According to new research, women in India are more likely to be obese than men. [1] 

Many people desire a flat stomach but decide to give up after multiple failed attempts. We finally know that having a flat stomach isn't only for appearance but it is important to maintain a healthy weight in order to live a long and happy life.  

Are you also struggling to lose belly fat? And searching for how to lose belly fat naturally in 1 week? Then, my friend, this blog is for you.  

What is Belly Fat? 

Belly fat means the excess or extra fat in the stomach area. Belly fat can be harmful and can risk you for a number of serious health issues hypertension, heart ailments, dementia, and cancers.  

Importance of Reducing Belly Fat

  • Reduces the Pressure on the Joints 
  • Lowers Risk of Heart Disease
  • Improves Brain Function 
  • Increases Blood Flow to the Brain 
  • Lowering Stress and Improving Mental Health
  • Decreased Risk of Cancer and Other Disorders such as Type 2 Diabetes
  • Reduces Bad Cholesterol levels, Increases Good Cholesterol levels, and Regulates High Blood Pressure. 

 

    How to Lose Belly Fat Naturally?

          1. Exercise and Strength Training 

      Exercise to lose belly fat naturally. Exercises that raise your heart rate and cause you to sweat can assist you in losing weight in general, including fat deposits and fat under your skin.  

      Anaerobic exercise burns calories and aids in the reduction of total body fat, especially when combined with nutrition changes in your diet. 

            2. Fix Your Sleeping Routine

         

        Importance of Reducing Belly Fat, belly fat

         

        Spending your nights tossing and turning is one of the worst things you can do. A good night's sleep is very important.  

        When we don't sleep well or are sleep-deprived, it affects our hunger hormones (Leptin, Ghrelin, and Neuropeptide Y), making us want to eat more, thus resulting in excess weight gain. [2] Apart from this, your fat cells are then kept active throughout the night.  

        Aim for seven hours of sleep or more per night. Make sleep a priority by shutting off devices an hour before bedtime and trying to keep a regular sleep and wake schedule. Moreover, you should always dim your lights half an hour before going to sleep.  

        If you are getting trouble sleeping or having insufficient sleep, taking a GABA supplement can help in getting sleep. GABA is a naturally occurring amino acid that can help with stress, and anxiety and has calming effects. 

              3. Eat More Protein 

          Consuming protein may assist in reducing belly fat and in weight loss. [3] Protein raises the number of hormones that give you a feeling of fullness. Secondly, it lowers the hormone levels that cause you to feel hungry. 

          Additionally, it appears that when you consume, protein has a greater metabolic rate than fat and carbohydrates. In other words, compared to other important nutrients, protein demands more energy for your body to absorb and utilise. 

          Eat protein-rich foods to lose belly fat naturally. Eggs, Lentils, Nuts, Seeds, and Fish are some of the foods rich in protein.   

                4. Reduce Inflammation 

            If you're already trying to lose weight but it seems to be stuck and not going down, you may have inflammation. It's possible that you have some hidden inflammation in your body if you experience fatigue, stress, and skin problems. Your body fights these inflammations frequently, which makes it difficult to lose weight. 

            Researchers have found a connection between weight gain and increased inflammatory levels in the body. [4] 

            So eat plenty of leafy greens and cruciferous vegetables like cauliflower and broccoli, as well as berries and nuts for snacks. Include fatty fish like salmon which contains Omega 3 twice a week in your meal, and use extra-virgin olive oil.  

            Additionally, you can also take Omega 3 and Curcumin supplementation in order to boost anti-inflammation in your body

                  5. Intermittent Fasting 

              Intermittent fasting is a type of eating habit that rotates between eating and fasting times. According to research, it could be one of the most efficient strategies to lose weight and belly fat. [5]  

              Fasting for a certain period of time takes place when the body does not have enough glucose for energy and instead starts to break down stored fat, resulting in weight loss.  

              Intermittent Fasting also impacts hormonal processes in the body, which may help to reduce inflammation, enhance blood sugar regulation, and cope with physical stress. 

              References 

              [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4089075/

              [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC535424/

              [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/

              [4] https://www.sciencedirect.com/science/article/pii/S2589936819300167

              [5] https://pubmed.ncbi.nlm.nih.gov/21410865/

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