Simple And Effective Ways To Reduce Belly Fat Within A Month


Tricks to have flattened belly:

It’s the fat in the abdominal cavity also known as the belly fat, that causes the biggest issues.

If you have a lot of excess fat around your waistline, even if you’re not very heavy, then you should take some steps to get rid of it.

Ways to reduce belly fat
Image – Google.

Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure.

The clinically proven ways to reduce belly fat are:

1. Having proper diet

There is no magic diet for belly fat. But when you lose weight on any diet, belly fat usually goes first.

magic diet for belly fat
Image – Google.

Getting enough fiber thus can help. Hairston’s research shows that people who eat 10 grams of soluble fiber per day — without any other diet changes — build up less visceral fat over time than others. That is as simple as eating two small apples, a cup of green peas, or a half-cup of pinto beans.

2. Exercise

Vigorous exercise trims all your fat, including visceral fat specifically belly fat.

exercise trims all belly fat
Image – Google.
  • Get at least 30 minutes of moderate exercise at least 5 days a week.
  • Walking works, as long as it’s brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual.
  • To get the same results in half the time, step up your pace and get vigorous exercise like jogging or walking.
  • You’d need to do that for atleast 20 minutes a day, 4 days a week.

3. Cortisol – the belly fat hormone

belly fat hormone
Image – Google.

Cortisol is a fat-storage hormone that is released by the body in response to stress. Cortisol is thus never a harmful hormone.

4. Adequate sleep

To lose belly fat, get plenty of quality sleep. Sleep deprivation stresses the body and can thereby raise fat-storage hormone cortisol.

Sleep deprivation stresses can raise fat
Image – Google.

Research by Columbia University showed that women who only get 5 hours sleep are almost twice as likely to be obese than women who get 7 hours sleep.

 


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