Lifestyle Changes to Burn Arrogant Abdominal Fat

Belly fat or abdominal fat can be easily reduced with simple lifestyle modifications. Belly fat is linked to systemic diseases like diabetes, hypertension, heart diseases, etc. A few reasons for the accumulation of belly fat include:

• Stress.
• Sedentary lifestyle.
• Lack of exercise.
• Poor diet and nutrition.
• Excessive alcohol intake.
• Poor sleep pattern.
• Smoking.

Tips to Reduce Abdominal Fat:

1) Drink a Lot of Water

Water is required for metabolism in the body. In general, according to your body weight, the ideal amount of water required in liters is body weight in kilograms divided by 20. It is advised to drink one to two glasses of lukewarm water with a teaspoon of honey and a few drops of lemon juice early morning after waking up. The water should be taken in slow gulps.

For weight and fat loss, it is very important to stay hydrated. Importance of lukewarm water in fat loss is as follows:

• Relieves constipation.
• Has zero calories.
• Acts as a natural hunger suppressant.
• Removes toxins from the body.
• Improves bowel movement.
• Helps in metabolism.
• Keeps the body hydrated while working out.
• Increases calorie burning.

Avoid drinking water in the following circumstances:

• Just before bed. It may interrupt sleep due to frequent urination.
• While working out, as it hampers metabolism.
• While having meals. Drink lukewarm water 30 to 45 minutes before or after having a meal.

2) Eat More Raw Vegetables

Vegetables like cucumber, carrot, tomato, etc., should be included in your diet. Just add a pinch of black salt and lemon juice for taste enhancement. Eat at least a bowl of vegetable salad every day. Vegetable salads are rich in fibers. They lower blood cholesterol levels. They are rich in antioxidants (vitamin C and vitamin E). Vegetable salads lower the daily intake of calories. They are good for immunity.

3) Consume Good Fats

Nuts are rich in healthy fats. Some studies have shown that eating nuts aids in weight loss. Nuts that aid in fat loss are almonds, cashew, walnuts, pistachios, and peanuts. Almonds and walnuts are a great source of healthy fat. Eating nuts on a regular basis improves heart health. They are rich in antioxidants.

4) Try Low-Fat Dairy Products

Toned milk, double-toned milk, and skimmed milk have low-fat content. These varieties of milk can be used to make low-fat curd or cottage cheese. Calcium and Vitamin D have been shown to burn more calories. Full cream milk has more fat content (3 %) than toned milk (1.5 %). One glass of full cream contains double the amount of fat as compared to toned milk. The benefits of milk are as follows:

• Rich in protein.
• Contains calcium and vitamin D.
• Maintains body fluid and electrolyte balance.
• Helps tissue building and repair.
• Improves bone density and prevents osteoporosis (a condition where bones become fragile and brittle, leading to fracture).

5) Avoid Junk Food

Junk foods are low in nutrients and mainly made of refined flour. Consumption of junk food on a regular basis can lead to:

• Increased levels of cholesterol.
• Fatty liver (non-alcoholic).
• Heart diseases.
• Obesity.
• Fatigue.
• Hormonal and behavioral changes.
• Abdominal bloating.
• Gastroesophageal reflux disease (GERD).
• Irritable bowel syndrome (IBS).
• Increased levels of sugar in the blood.
• Increased stress hormones.
• Kidney diseases.
• Type 2 diabetes.
• Increased risk of cancer.
• Headaches.
• Muscle pain.
• Weight gain.

Junk food includes burgers, pizza, french fries, chips, candies, cookies, cake, doughnuts, soft drinks, chocolates, etc. Junk food contains high levels of refined sugar and excessive amounts of salt. Sugar will increase the calorie count, whereas increased salt intake leads to water retention. Both will be a disadvantage in belly fat reduction.

Instead of refined sugar, you can use cane sugar, honey, maple syrup, stevia extracts, and coconut palm sugar. Salt is used to make meals tastier and to satisfy our taste buds. Some alternatives to salt are Himalayan black salt and potassium-based low-sodium alternatives.

6) Avoid Using Refined Oils

Refined oils contain trans-fats, which are bad for health. Oil undergoes bleaching, hydrogenation, and other processes to make them edible and odorless. During this refining process, important nutrients are lost. Use unrefined mustard oil or clarified butter (ghee).

Mustard oil has the following benefits:

• It has monounsaturated fatty acids.
• Good for heart health.
• Good for skin-related issues.
• Fights gastrointestinal infections.
• Reduces inflammation.
• Helps relieve cold and flu symptoms.

Clarified butter (Ghee) has the following benefits:

• It is rich in essential amino acids.
• It contains omega-3 fatty acids.
• It improves gut health.
• It improves immunity.
• It is used in many Ayurvedic medicines.
• It contains Linoleic acid.

Olive oil, flaxseed oil, and zero-calorie cooking spray can be used as an alternative to refined vegetable oils.

7) Importance of Sleep

Some clinical studies have shown that reduction in sound sleep has a negative impact on fat loss. An adequate amount of sleep is necessary for fat loss. If a person is not sleeping enough, they will lose the benefits of the diet they are following. Sleep is an integral part of the fat loss program. Insufficient sleep will lead to an increase in stress hormones. It is advised to sleep at least to get 6 to 7 hours of sound sleep daily.

8) Consume Complex Carbohydrates and Protein

High protein diets have been found to prevent or treat obesity. Protein and complex carbohydrates help you feel fuller for a longer time as compared to simple carbohydrates. Protein helps in muscle repair and growth. The protein content is high in egg whites, almonds, oats, chicken breast, cottage cheese, low-fat yogurt, broccoli, chickpeas, fish (tuna, salmon), lentils, peanuts, and soya chunks.

Start including complex carbohydrates in your diet rather than eating simple carbohydrates. Complex carbohydrates take more time to digest and keep you full longer. Include whole wheat, brown rice, oats, sweet potatoes, etc., in your diet.

9) Work Out

In general, working out increases calorie expenditure and burns calories, reducing the duration of fat loss. Work out includes cardio and strength training exercises. Basic cardio exercises include jogging, running, swimming, cycling, etc. Basic strength training includes push-ups, squats, burpees, planks, and abdominal core strengthening exercises.

With this comprehensive plan, you will be able to burn that belly fat fast. Stay fit and be active!