How to Lose Belly Fat? Diet And Exercise Tips

Do you know that belly fat can cause serious health issues like diabetes? And people are looking for tips on how to reduce belly fat in 7 days. Which is hilarious, because removing tan also requires at least 10 days.

Belly fat removal is not a task of a week or two; it requires months of targeted exercise and proper diet. With these two properly balanced, you can get rid of stubborn belly fat.

If you are suffering from excess belly fat and looking for effective, research backed ways to lose it, than this blog is for you. Let’s get into it!

What is Belly Fat?

There are two types of fat in the belly area: subcutaneous fat and visceral fat. The Visceral fat surrounds the organs in your abdomen, like the stomach, liver, pancreas, intestines, etc. This is where the problem is.

Research shows that this visceral belly fat is active and increases the fatty acids (fats) in the bloodstream and liver. This, in turn, leads to the production of cholesterol.

Let’s see below how to lose belly fat effectively.

Who is More Prone To Getting Belly Fat?

Some people are more prone to get belly fat. You must have seen people who don’t follow any routine, do not exercise, and always eat junk, but do not have belly fat. No, it’s not luck! But they will have the side effects somewhere else in the body.

However, some underlying reasons for this dangerous belly fat are as follows:

1. Genes
2. Hormones
3. Your Age
4. Your Birth Weight (lighter weight babies tend to get belly fat later)
5. Women who have given birth

All these factors are uncontrollable, but there are many other lifestyle practices that lead to belly fat. Like, no proper routine for eating, long fasting and then eating a king meal, sleeping right after eating, drinking water after eating, and zero exercise.

Here is a well-researched and targeted diet and exercise plan for you to follow. Let’s check them out below and learn how to lose belly fat.

Best Exercises to Lose Belly Fat

Saying no sedentary lifestyle is the key. Do some exercise every day. And for faster results, engage in intense exercise. Research has shown that you can lose belly fat by doing casual exercise as well as strength training.

Casual Habits to Reduce Belly Fat

• Do 30 minutes of moderate activities like brisk walking or bicycling.
• Walk more.
• Take the stairs instead of the elevator

Intense Exercises to Reduce Belly Fat

• Do Planks (hold for almost a minute)
• Russian Twists (20 reps per side)
• Mountain Climbers (30 seconds)
• Leg Raises (15 reps)

This is the representation of how to do these exercises to lose belly fat:

Diet to Lose Belly Fat

Not just exercise, but you also need to eat right. By maintaining a healthy weight and eating a balanced diet, you can stop the recurrence of belly fat.

Avoid sweet drinks like soda and sugary foods. Also, your salty snacks increase bad fat levels in the body. Maintain a good habit and snack on things like soaked almonds, peanuts, cashews, roasted chana, etc.

Good Diet to Lose Belly Fat

1. Whole grains. Eat oats, brown rice, and whole grain breads. Avoid regular rice and all-purpose flour (maida) bread and other things.
2. Eat healthy fats like olive oil, nuts, chia seeds, flax seeds, dark chocolate, walnuts, and avocado.
3. Eat fiber-rich food like vegetables, fruits, legumes, and barley.
4. Drink buttermilk after every meal. This way, you will add probiotics to your diet, which helps and boosts digestion.
5. Start having green tea or other herbal teas. They are perfect for digestion and soothe your body from within.

Other Lifestyle Changes to Lose Belly Fat

Other than a healthy diet and good exercise, there are things you need to cut down on while reducing belly fat.

• Quit smoking if you do.
• Complete your sleep. 
• Don’t look for a quick fix. 
• Stress less. Better stress management is the key.
• You must know that your mind and stomach are connected in ways we don’t know. They communicate. And as per research, if you have digestion problems, you will have less mental clarity. And if you have stress, depression, then you will have stomach problems.
• Don’t stay hungry for too long and then have a king’s meal. This can increase the risk of belly fat and, in turn, diabetes.

Conclusion

Losing belly fat requires a good diet and exercise. It is not overnight work but requires patient lifestyle changes. Casual and intense exercises, along with a proper diet plan, will help you lose your belly fat naturally. Follow the things mentioned in this blog, and you will see the results in a month.