Let us talk about some simple and effective tips, that helped me to lose my belly fat in just 3 days. Also, read this article till the end as I have included exercises and ayurvedic remedies to reduce belly fat.
8 Tips to lose belly fat
1. Eat a balanced diet
Our digestive system is not able to function properly by eating only 2 times a day. Therefore, you should eat a little every two to three hours (Eating little includes Fruits, Veggies and green tea or any healthy drink).
2. Drink more water
Other than diet, you must have a habit of drinking 8-10 glasses of water throughout the day. You should not be drinking water only when there is thirst or if the throat is drying. You must drink water at every fixed time (half a glass of water every 30 mins). Drinking water can reduce the habit of overeating.
3. Don’t forget breakfast
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.
4. Green tea
It has anti-oxidant properties, which is helpful in reducing obesity and fat. Therefore, you can drink at least one cup of green tea during the day.
5. 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.
6. Fruits and vegetables
Everyone should choose a healthy approach to be fit which includes fruits and vegetables that should be consumed in small amounts throughout the day. This will reduce appetite and help to lose belly fat.
If possible, start the day with the fruit smoothie. In particular, watermelon smoothies should be consumed as it contains a sufficient amount of water. After having it, the stomach remains full and does not feel like eating anything and also helps you to lose fat.
8. Full sleep
To lose belly fat, it is also necessary to sleep fully. Everyone should have seven to eight hours of sleep. Sleeping more or less are both important reasons for gaining weight. It is also said that if you sleep properly, the digestive system works well and digests food.
Before we discuss different measures like exercises and ayurvedic remedies to lose the belly fat it is important for us to know what are the main reasons behind this problem. Read till the end to explore the tips for reducing belly fat.
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 it is more than fat, then many diseases can be faced.
Here I will tell you about the major causes of excess fat on the stomach.
1. Digestive system weakness
Even if someone’s digestive system is weak, his stomach looks fat and also the fat starts growing on his abdomen (belly). The weakness of the digestive system surrounds many diseases in the body such as thyroid, diabetes.
2. Hormone changes
Women gain weight very rapidly after the age of forty years. This is due to menopause in which the amount of estrogen in their body starts decreasing and the quantity of androgen starts increasing. Due to which extra fat starts to accumulate around the waist and abdomen.
Many people eat excessively throughout the day because of sitting empty or even under stress of work. Hence this causes an increase in the fat on the stomach.
4. Sitting at one place all-day
Nowadays people have a habit of sitting all day. In a study related to Obesity, it has been proved that men and women who watch TV for more than 3 hours continuously, their tummy fat also increases rapidly. This is because while watching TV, we sit in one place for a long time and keep eating something, this causes stress on the stomach, due to which the tummy fat starts increasing rapidly.
5. Stay in stress for a long time
Even if a person is under a lot of stress, obesity starts to increase around the stomach. The reason for this is cortisol. When a person is under stress, the level of cortisol increases. Cortisol increases the level of fat in the body, due to which fat starts to accumulate around the waist and abdomen.
6. Drinking alcohol a lot
Drinking alcohol not only increases the risk of diseases like heart disease and liver disease, but regular drinking also increases tummy fat.
You may be wondering how drinking alcohol increases tummy fat, then let us tell you that alcohol contains a lot of calories which increases weight rapidly.
Research by the World Cancer Research Fund (WCRF) has proved that daily drinkers consume 10 percent of their calorie intake through alcohol. People who drink a full glass of alcohol lose 178 calories in their body. These calories are equal to the energy gained by eating two chocolate biscuits.
So to overcome belly fat problems follow this step by step process which includes exercises, diet plans and different ayurvedic remedies which will help you lose belly fat in 3 days.
3 Yoga Asanas to reduce stomach fat in 3 days
Exercise to reduce belly fat
Everyone wants to look fit and fine but it is a bit difficult to work out for it. So to reduce belly fat, do these exercises here. What you need is just 15 minutes of a day to reduce belly fat.
1. Bicycle Crunches
How long: 3 sets daily. Do each set for 1 minute only.
Do this: You have to Lie on your back on the carpet. Cross your hands towards the back of the head. Now turn your right knee upwards near the chest position. The left leg should remain straight. Now raise the upper part of the body in such a way that the left elbow touches the right knee. Stop for a few seconds and then do the same with the other knee and elbow. Can set 10-10 on either side of it.
2. Downward facing dog
How long: Repeat this five times and stop for 10 seconds each.
Do this: Make a gap in the legs and stand up straight. Now tilt the body in front such that the palms start touching the ground. Keep head straight and parallel to knees. Move both palms slightly forward in such a way that the hips are weighted and the body is in the dog position, as shown in the figure.
3. Boat pose exercise
How long: you can do 3-4 sets of 10-10.
Do this: You have to sit on the carpet with your feet forward. Now bend the torso a little further. Try to raise the legs slowly. Move both hands to the front and support the feet with them. In this state, the body will appear in the V shape. Hold the breath for a while and then return to the previous state.
4. Flutter kicks
How long: Do three sets of 18-20.
Do this: Lie directly on the floor. Stretch the palms in line with the body. Raise both legs up to 45 degrees. Hold 10 seconds and then lower. If the beginners are not comfortable with it, they can also do it alternately with each foot.
5. Partial sit-ups
How long: Do 30 raps.
Do this: Lie flat on the ground. Knees bend slightly as per the picture. Now bring the torso part slightly above the ground and try to touch the knees with hands. Come down a bit, hold for a few seconds and repeat the process of touching the knees with your hands again.
6. Stability ball pass
How long: Do 10 raps.
How to do this: Lay a mat on the floor and lie on your back. Place a workout or any exercise ball in between the legs and try to bring the feet up while holding it slowly and gently. In this position, stretch the legs to the right and left. Make sure the ball does not fall.
7. Upward backbend
How long: Repeat this exercise five times and hold 10 seconds for each.
Do this: Lie on your stomach. Now lift the upper part of the waist slowly up. In this sequence, the hands will move lightly and the palms will rest on the ground. Hold a few seconds in this state, return to the previous position. Then repeat.
How long: You can do 2-3 sets of this for 30 to 60 seconds.
Do this: Lie on your stomach. Now rest the elbows on the ground and lift the body gently with the toes. Keep neck straight. Stay in this state for 30-60 minutes. In this process, there may be shivering in the body, but breath effortlessly and then slowly return to the previous position. Plank is beneficial for lower backs.
Foods that help you to lose belly fat in 3 days
1. Leafy vegetables
Green leafy vegetables have low carbohydrates and calories but are rich in fiber. After eating them you will not feel like having anything else, which makes it easier to lose belly fat. Spinach, leafy greens, cabbage, fenugreek, broccoli, etc. contain all kinds of vitamins, minerals, and antioxidants. It is easier to burn fat with calcium present in it.
Eggs are considered very beneficial for weight loss. They are high in protein and healthy fats are found in them. The advantage of having eggs is that even after consuming them in small quantities, one feels full. Eating boiled eggs at breakfast can prove to be quite beneficial.
3. Boiled Potatoes
Potatoes are generally considered to be the cause of increasing fat, while the truth is something else. Potassium is also found in potato with many nutrients, which is used to control blood pressure.
Boiled potatoes fill the stomach quickly after eating, which makes one not to eat anything else. However, keep in mind that never try to replace boiled potatoes with French fries or chips.
If you are fond of eating non-vegetarian, then salmon fish can be very helpful for you. It has low-calorie content and is rich in protein, essential nutrients, and healthy fats. There is also an abundance of iodine inside it, which improves metabolism by keeping thyroid levels right.
As compared to other fruits healthy fats are found more in avocado. It is a different type of fruit, which contains monounsaturated oleic acid, which is usually found in olive oil and helps in reducing fat.
6. Lentils and Pulses
If you are serious about losing weight, then add lentils and kidney beans to your lunch and dinner. Protein, fiber and some starch are found in them. Fat content is also very low in lentils and pulses.
If you want to reduce the number of carbs from your diet, then make paneer an important part of the diet. The amount of Calcium present in it is very helpful in burning belly fat. However, eating plain paneer would be more beneficial than frying it or making it a vegetable.
8. Red Chili
Those who do not like to eat spicy food can get a little bothered with this option, but for those who are fond of eating spicy, red chili can prove to be a way to lose weight. Actually, red chili contains such an element, which reduces appetite and also burns belly fat.
Although cashew-almonds have high-calorie content, if consumed in a balanced way, they can be helpful in reducing weight. They contain monounsaturated fats, which are good for both heart and mind. By eating them in between, you will feel less hungry and will not even desire to eat junk food. However, do not eat more than 7- 8 nuts a day.
Eating fruits along with food is also very important for good health. Many nutrients such as vitamin C, A, fiber are found in fruits in high quantity and they also contain natural sugar. You can include fruits like apples, watermelons, pears, oranges, bananas in your daily diet.
Apart from these 10 products, you can also lose weight with dairy products like oatmeal, honey, lemon and yogurt, and butter.
Ayurvedic remedies to lose stomach fat in 3 days
Follow this 5 Ayurvedic remedies to lose belly fat
- Triphala consists of Harad, Behad, and Amla. This reduces belly fat as well as relieves constipation. Leave one teaspoon of Triphala in one cup of warm water for 10 minutes before sleeping at night. After keeping it for 10 mins drink this Triphala water mixture.
- Cumin Water is very effective in reducing abdominal fat. Put two teaspoons of cumin seeds in a glass of water and boil it for 10 minutes. After this, cool the Cumin water and then drink it. Use it before sleeping at night too.
- Amla strengthens the immune system of our body and also reduces abdominal fat. It is also effective in reducing weight by improving metabolism. Eat an amla or drink its juice daily while having breakfast.
- Flaxseeds are very helpful in reducing extra body fat. The fiber in it also improves your metabolism. Take 1 teaspoon daily in the morning on an empty stomach with lukewarm water. After having this, do not eat anything for 1 hour.
- Cinnamon has many medicinal properties. It helps you reduce weight and lose belly fat by making your metabolism better. Consuming honey and cinnamon three times a day with hot water helps in losing weight. Take it in the morning, after breakfast and then at night before bed.
It is not that you can’t reduce the belly fat. All you have to do is to follow a fixed routine and exercise regularly. Yes, if someone’s weight is more than necessary, then along with the measures mentioned in this article, it is necessary to get a doctor’s checkup. Also, write down in the comment box below about how much benefit was given by the suggestions given in this article.
⭐ What should I drink to lose belly fat?
Drinks like green tea, coffee, Apple Cider Vinegar, ginger tea, and High-Protein Drinks help to boost metabolism, limit the food cravings and increase satiety, all of which can help to lose belly fat.
⭐ What should we eat at breakfast to reduce weight?
Having healthy breakfast meals can make it simpler to control cravings and stick to your weight loss goals. So for healthy breakfast, you must include foods like Eggs, Bananas, Yogurt, Smoothies, Berries, Grapefruit, Flaxseeds, Nuts, and Wheat Germ. All these foods are rich in vitamins & proteins and also high in fiber.
⭐ Do potatoes make you fat?
Eating a potato, or any sort of carbohydrate-rich food, won’t consequently make your belly fat. But, if you are watching your weight then welcome potatoes in measured amounts and be cautious about how you eat them.
⭐ Which milk is best for weight reduction?
Cow’s milk is the best alternative for most people, as it is an essential source of protein and calcium. Those who are trying to lose belly fat should switch to skim milk or reduced-fat. Also, those who are lactose allergic should select lactose-free milk.
⭐ Which coffee is useful for weight loss?
Black coffee is the best to have for weight loss. Black coffee with no extra ingredients is low in calories and may assist you with accomplishing a healthy weight.
You may also be interested to know about our article on How to reduce cholesterol in 30 days