Easy ways to reduce belly fat: Effective Tips

(Easy Ways To Reduce Belly Fat)

We all want to have a beautiful and fat-free body. But when fat accumulates in the body without our knowledge, there is no end to worry. On the other hand, there are many who are not very fat but feel very uncomfortable due to a lot of fat in the stomach, or fat accumulation in other parts of the body. It is noteworthy that whenever fat increases, it seems as if all the fat is accumulating in the stomach. This problem becomes more complicated with age.

We first need to know: Why does fat accumulate in the body? Let’s first try to find an answer to this question-

Why does fat accumulate in the body?

Food is the most important factor in the accumulation of fat in the body. The energy we get for daily activities comes from food. And this energy is known as calories. And these calories are the main reason for weight gain.

If a person consumes more calories than his daily requirement, then these extra calories will be stored directly in his body as fat. So we can say one thing, if you consume more calories than what is needed to live healthily, it will be stored as fat or body fat will increase. In addition, fat accumulates in the stomach or other parts of the body due to various genetic reasons.

And, a person’s physical calorie requirement depends on their age, gender, weight and daily activities. For example: An adult woman should consume 1600-2400 calories per day. An adult man needs 1800-3000 calories. Similarly, children aged 16 to 18 years need 3200 calories, young people aged 19 to 25 years need 2000 to 2200 calories, and a child needs 1000 calories. Thus, a person’s physical calorie requirement depends on their gender, body type, height, etc.

There is a very important question here: What is the correct rule for consuming the number of calories a person needs in a day?

If you are determined or very interested in losing excess fat from your body then this point is very important for you. So try to read it slowly and understand it-

Correct calorie intake rules

We have already learned that the daily calorie requirement of a person depends on his/her gender, height, type of work, body type, etc. Suppose your daily calorie requirement according to your body type is 1800. So, should you eat 1800 calories at once? The answer is: No.

Because our body can consume a certain amount of calories up to a certain time. If it exceeds this, the body directly stores it as fat. This specific time is meant as a time of two and a half to three (2.30-3.00) hours. Because once you eat, it takes two and a half to three (2.30-3.00) hours to digest it. So according to this calculation, our body burns 1800÷24=75 calories every hour.

Since it takes about 3 hours to digest once you eat, you need (75×3=225) calories every 3 hours, and a total of 300 calories during sleep.

Now if you eat three times a day, then you have to eat 600 calories every 5-6 hours. Then in 3 hours your body will burn 300 calories and the rest of the calories will be stored as fat. For the remaining 3 hours the body will wait for new food. When the body sees that new food is not coming, it will start storing energy to keep itself alive and that as fat.

If we feed the body new food as soon as the food is digested (every 3 hours). Then the body will not struggle to store internal energy. That is, no fat will be stored in the body. Then the body will focus completely on external work.

If you can follow this rule, then no new fat will be deposited in your body. Now, you need to make a plan to shed the excess fat that is already in your body.

According to most scientific data, there are two effective ways to reduce excess body fat:

• First of all: through food.
• Secondly: through exercise.

Let’s try to understand these in detail step by step-

Effective foods to reduce belly fat

1.Water

Water is a zero calorie food. Water is very important in removing harmful substances from the body. Drinking more water keeps the stomach full, so hunger is eliminated. The body remains fresh. Drinking more water increases metabolism. Therefore, it is possible to lose weight by drinking more water.

For one experiment, overweight young women were instructed to drink two cups of cold water half an hour before breakfast. Not only breakfast, but also before lunch and dinner. They were also asked to continue for 8 weeks. At the end of the specified period, it was seen that the women had lost more weight than before. Also, drinking a glass of water in the morning increases brain function. So the brain remains active throughout the day.

2.Fiber-rich foods

Nutritionists say that fiber-rich foods have many benefits for the human body. Since such foods take a long time to chew, they provide a feeling of fullness in the stomach.

Since dietary fiber is not digested by the human body, it remains in the stomach for a long time. As a result, the feeling of hunger decreases and the tendency to eat frequently decreases.

In addition, such foods provide fewer calories. Again, they also reduce the tendency to store excess calories in the body. Which prevents the risk of obesity, heart disease and cancer. In addition, foods like oats control blood sugar and increase insulin levels in the blood.

The list of fiber-rich foods includes: leafy greens, sweet potato greens, collard greens, spinach greens, mint leaves, poon greens, radish greens, stalk greens, gourd and sweet pumpkin tip greens, etc. Vegetables include: sajeena, banana leaves, okra, stalk, cabbage, cauliflower, kale, beans, patal, kochu, brinjal, yam, peas, etc. Fruits include: bell, guava, kotabale, amla, ata, coconut, black jam, etc. In addition, gab, kamaranga, ripe tomatoes, ripe mangoes, ripe jackfruit, apples and amalaki contain moderate amounts of fiber.

3.Sea fish

The nutritional value of sea fish is many times higher than that of freshwater fish. Sea fish is high in protein, and it is practically free of harmful fats. Sea fish, especially salmon or tuna, is very useful for reducing fat.

The fat present in marine fish is called “polyunsaturated”. It also contains omega-3 fatty acids. This acid helps burn harmful fats. In addition, this fatty acid helps prevent heart disease. The protein and oil present in marine fish help control body weight.

Most marine fish contain vitamins A and D, which help control cholesterol levels. Marine fish is also a source of iodine and zinc. Which is very beneficial for patients with thyroid problems. Therefore, to control weight and keep the body healthy, you should eat marine fish at least two days a week.

4.Green Tea

This tea helps to keep the body fresh. And plays an effective role in weight loss. Green tea contains a lot of antioxidants which help in burning fat. Green tea increases metabolism. This tea contains polyphenols which increase the oxidation of the body. As a result, excess calories are lost and body weight is reduced.

Researchers believe that green tea can burn up to 70 calories in a day. Which is equivalent to about 20 minutes of walking. Therefore, researchers recommend drinking at least 3/4 cups of green tea a day. In addition, it increases metabolism. As a result, excess and excess fat cannot accumulate in the body.

5.Honey

A recent study has said that you can lose weight in just three weeks by eating honey alone. Researchers have referred to this honey diet as the Honey Diet. Mike, the proponent of the Honey Diet, has observed that athletes who eat fructose-rich foods like honey are able to shed a lot of fat. Eating honey causes excess glucose to be produced in the stomach. And due to this, the sugar level in the brain increases, which creates pressure for the release of fat-reducing hormones.

Studies have shown that eating a spoonful of honey before going to bed will reduce your weight in 3 weeks. Mixing cinnamon powder with honey can help to eliminate blood vessel problems. It also reduces the amount of bad cholesterol in the blood by up to 10 percent. Regular consumption of this mixture of honey and cinnamon also reduces the risk of heart attack.

Also, the best ingredient for weight loss is a mixture of lemon juice and honey. This mixture improves digestion and removes toxins from the body. Mix a spoonful of fresh lemon juice with a little honey and warm water and drink it daily. Remember, first warm the water slightly, then add lemon juice and honey to it. Honey should never be heated.

6.Fruits and Vegetables

We should eat four to five types of fruits and vegetables every day. Because these types of foods are high in micronutrients and fiber. Therefore, these foods help burn a lot of fat. Again, fiber-like foods bind fat particles and excrete them with feces. A study has shown that regular consumption of these foods has an inverse relationship with weight gain.

Monica Bertoia of the Harvard T.H. Chang School of Public Health and her colleagues found that people who avoid vegetables that contain carbohydrates, such as beans, peas, and corn, are more likely to gain weight.

In another study, researchers studied the relationship between changes in body weight and changes in the amount of certain fruits and vegetables consumed by 133,468 men and women in the United States over a 24-year period.

It was found that in addition to various changes in daily lifestyle and physical activity, eating more fruits and some types of vegetables is inversely associated with weight gain.

7.Almonds and Olive Oil

Just as protein is essential in the daily diet, so is the presence of ‘fat’-type foods. Are you shocked? But it’s true.

According to nutrition scientists, not all fats are harmful to the body. So we should include some fatty foods in our diet. To stay healthy, we should provide the body with all kinds of nutrients. So, we should include almonds, peanuts, bean seeds, pumpkin seeds, kidney beans, and olive oil in our daily diet.

The fat found in nuts and grains is called ‘monounsaturated fat’ in nutritional terms. This fat helps reduce the amount of bad cholesterol in the blood and increase the amount of good cholesterol.

Monounsaturated fats take care of the skin and internal organs. In addition, they help increase skin smoothness and increase metabolic rate, which contributes to weight loss.

Olive oil prevents cancer in the body, increases the strength of our heart and prevents fat. It contains a substance called adiponectin, which helps reduce body fat.

Despite the fat content in nuts, almond butter or peanut butter helps in weight loss.

8.Lemon juice

Lemon juice works very well to reduce our belly fat. Squeeze a ripe lemon with a glass of warm water and extract the juice. You can mix a little honey with it. This drink should be consumed every morning on an empty stomach. It will be very beneficial in reducing your belly fat. Lemon contains an ingredient called pectin. Which keeps the stomach full for a long time after entering the body. As a result, the appetite is reduced, and the desire to eat repeatedly decreases.

In addition, it helps in keeping the blood circulation in the body easy. Lemon also helps in increasing the digestive power and keeping the liver clean. The pectin and limelin present in lemon reduce excess weight. It also helps in controlling appetite. Again, lemon has some properties that help in increasing the glow of the skin and keeping the body and mind refreshed.

9.Garlic

Chew two to three cloves of garlic on an empty stomach in the morning and eat it. Then drink lemon juice. You can also mix lemon juice and garlic powder in lukewarm water and drink it.

It will help you reduce belly fat very quickly. Garlic prevents hypertension or high blood pressure. It not only helps in reducing belly fat but also eliminates heart related problems.

In addition, the Times of India reported through the Journal of Nutrition that garlic is associated with fat loss. The vitamin B6, vitamin C, fiber, manganese, and calcium it contains help in controlling weight. A research report published in the Journal of Nutrition says that a chemical compound in garlic can reduce belly fat.

10.Cumin water

Cumin water is very effective in reducing belly fat. Cumin contains a lot of fiber. This ingredient increases the metabolism rate after entering the body. As a result, food is digested very quickly and the risk of weight gain is reduced. Drinking cumin water regularly eliminates water deficiency in the body. At the same time, the body temperature is controlled.

Soak two spoons of whole cumin seeds in a glass of water overnight. The next morning, strain the water well, and mix it with a little lemon juice and drink it on an empty stomach. You can drink this mixture for at least three weeks to lose weight quickly. You can also mix 5 grams of yogurt with 1 spoon of cumin seeds powder every day.

Also, a recent study has shown that whole cumin seeds are capable of shedding weight from the body very quickly. Researchers also say that cumin seeds contain thymol and some other oils. The function of which is to stimulate the salivary glands. As a result, food is digested better.

And if digestion improves and metabolism speeds up, weight loss occurs naturally. So you can eat cumin to lose weight.

11.Sweet Potato

Sweet potato is very effective in burning body fat. That is why it is called “Slow Carb” It is digested very slowly so the body gets energy to work for a long time. It contains vitamins A, C, and B6. Which helps in sweating in the gym. Besides, sweet potato contains very high levels of carotenoids antioxidants. Which also keeps blood sugar levels stable. According to the American Obesity Association, the glycemic index (GI) of sweet potato is so low that the glucose produced from it can be absorbed into the blood quickly.

In addition, it contains vitamin A along with minerals and phytonutrients necessary for our body. Usually, diabetic and obese patients are prohibited from eating potatoes. Because it has a high glycemic index. However, it is very low in sweet potatoes. Sweet potatoes are able to absorb excess water accumulated in the body. Many people are overweight because of this excess water. Sweet potatoes help increase energy in the body. As a result, the desire and ability to exercise are maintained.

12.All types of berries

A study by Texas Women’s University has shown that all types of berries contain an antioxidant called polyphenol. This ingredient helps in burning body fat very well. It also increases blood supply to your muscles during exercise. So you will get the benefits very quickly after exercise. These fruits contain another ingredient called anthocyanins. Which balances the insulin level in the human body. It also controls blood sugar levels and reduces the risk of diabetes.

Also, berries are one of the best sources of natural fiber. Consuming berries that contain this ingredient helps in maintaining good digestion and reduces the risk of constipation. Since berries are high in fiber, they help in reducing high cholesterol levels in the arteries and bring high cholesterol levels back to normal levels.

13.Black Beans

This black food is digested very slowly. It helps the beneficial bacteria in our stomach to produce a chemical called Butyrate. This chemical helps the body burn fat cells, using them as fuel. One cup of black beans contains 4.8 grams of soluble fiber.

14.Turmeric

Turmeric is a very powerful fat fighter. Turmeric contains a type of ingredient called Curcumim. This ingredient works very effectively in any case of inflammation. A study published in the Journal of Oncogenes has shown that turmeric is the most anti-inflammatory food at present.

Besides, it works very well for weight loss. It prevents the growth of tissues responsible for our obesity. It increases metabolism. As a result, sugary foods cannot accumulate in the body as fat. Turmeric increases immunity. It helps in curing germs and bacterial infections.

15.Peanut Butter

Yes, it may sound surprising. Can peanut butter help you lose weight? The truth is that despite having fat and protein in it, it is still beneficial for the body. And due to the presence of protein and fiber, consuming peanut butter will make it possible for you to consume complete food. As a result, your need for fast food and unhealthy foods will be greatly reduced. And eating less of these means that your weight will inevitably decrease.

Peanut butter contains a lot of nutrients that are necessary for a fat-free stomach. It also reduces blood cholesterol levels. Peanut butter contains a type of amino acid called Phenylalanine. It reduces appetite, helps burn fat and reduces weight very quickly.

In addition, peanut butter contains a lot of monounsaturated fat, which helps reduce the level of harmful cholesterol in the body. The most important thing is that peanut butter does not contain any trans fat, which is found in ordinary butter and even margarine. If you include peanut butter in your diet every day, your weight will be under control. The weight will not increase excessively. It will also provide proper nutrition to the body.

16.Eat cinnamon

Cinnamon is a great fat burner. Cinnamon produces heat by stimulating metabolism. Therefore, cinnamon will help keep your body free of fat. Cinnamon lowers our blood sugar levels and reduces the risk of diabetes. Cinnamon helps reduce body fat by increasing metabolism.

Regular consumption of cinnamon reduces appetite. Not only that, cinnamon helps in burning the fat accumulated in the body. It helps in controlling the sugar level in the body. Therefore, it is very beneficial for diabetic patients. Cinnamon is also very effective in preventing stomach diseases, influenza, typhoid, TB and cancer. Cinnamon speeds up the digestive process of the body. As a result, weight loss begins.

Also, cinnamon can solve various stomach problems like upset stomach, gas in the stomach etc. Half a teaspoon of cinnamon powder every day removes bad cholesterol from your blood. As a result, you lose weight.

You can eat cinnamon powder with green tea. Cinnamon is full of medicinal properties. Drinking cinnamon tea every morning will reduce belly fat.

17.Apple Cider Vinegar

Apple cider vinegar is a very effective drink for reducing belly fat. It easily controls sugar levels.

Drinking vinegar after eating sugary foods can help you feel less hungry later in the day. A study of 175 people with obesity showed that drinking apple cider vinegar daily helps in weight loss. It also reduces belly fat. However, you must also reduce your food intake, vinegar alone will not reduce weight. Mix 2 to 3 tablespoons of vinegar with a glass of water and drink it 30 minutes before eating. I definitely believe that this will make a noticeable difference in your belly fat.

A 2006 Japanese study found that the acetic acid in vinegar helps break down bad cholesterol in the blood. The study also found that consuming half an ounce of apple cider vinegar regularly can help lower cholesterol levels. One tablespoon of apple cider vinegar contains 1 mg of calcium, 0.1 mg of magnesium, 1.2 mg of phosphorus, and 10.8 mg of potassium. It is also free of fat and protein.

Scientists theorize that it helps in the digestion of starch. As a result, the amount of calories in the bloodstream is reduced. When the muscles need energy after exercise or gym or when the energy demand increases after overwork, apple cider vinegar stores energy. It contains potassium and various enzymes that relieve weakness. So drink apple cider vinegar in moderate quantities every day.

However, remember not to drink too much because all vinegars contain acetic acid, which can damage the throat if consumed in excess.

18.Black rice

Black rice is very beneficial for health. According to the American Chemical Society, black rice contains a lot of antioxidant fiber and vitamin E. In addition, it has very low sugar content and prevents fat accumulation. Black rice contains fiber. Due to which fat cannot accumulate easily. Nutritional scientists have found that black rice is much more nutritious than white rice. But the calorie content is much lower. Researchers say that this black rice is able to prevent cancer. In addition, this black rice rice plays an important role in controlling diabetes.

19.Eat broccoli

Broccoli works very well for weight loss. Broccoli is low in fat and calories but high in fiber. It’s also contains soluble fiber, which helps in removing excess cholesterol from the body. Every 100 grams of broccoli contains:

1. Contains 3.3 grams of protein.
2. Contains 0.1 grams of fat.
3. Contains 150 mg of calcium.
4. Contains 5.5 grams of carbohydrates.
5. Contains 1.6 mg of iron.

Broccoli has been ranked as the tenth cancer-fighting food by the American Cancer Research Institute. Being rich in iron, broccoli helps in reducing the feeling of sluggishness during diet. Therefore, broccoli plays a very important role in reducing belly fat and keeping the body healthy.

Because this ingredient increases the number of beneficial bacteria in the body. As a result, the digestive power increases, so fat cannot accumulate in the body. Apart from being rich in water and fiber, this vegetable contains vitamins and minerals. Broccoli is also a great source of plant-based protein. Therefore, eating more broccoli instead of red meat will also fill the protein deficiency in the body, and will not increase weight.

20.Cucumber

Cucumber is a very effective food to reduce belly fat. Cucumber is a cold fruit. Because a cucumber contains about 96 percent water. Cucumber also has very low calorie content. Cucumber contains high water content and low calorie content. So eat more cucumber to reduce belly fat. Eating cucumber regularly removes long-term constipation.

Besides, cucumber relieves diabetes, lowers cholesterol, and controls blood pressure. Cucumber reduces the risk of cancer in various places including the uterus, breast, and urinary tract. Cucumber contains vitamin K and calcium which helps in strengthening bones. So eat cucumber regularly to keep the body healthy and reduce excess body fat. Those who have gas problems with cucumber can choose any of them like tomato-carrot-beet-raw papaya etc.

NOTE:- Apart from the above foods, there are many other fat free foods that you can also consume. Other fat free foods include: watermelon, cashews, beans, pears, oats, cauliflower, plums, apples, red chilies, white tea, coconut oil, peppermint, etc. We must remember that if we are not used to consuming fat free foods, it is never possible to reduce belly fat. The best plan to lose belly fat is to consume a calorie controlled diet according to most scientific evidence. Along with that, exercise for 30-60 minutes, every day of the week.

Now let’s see which foods you should not eat at all.

Foods that increase belly fat: – Actually, it is not only high-fat foods that increase belly fat. Any food with high calories can increase belly fat. Alcohol, sugary foods, and high-protein foods increase belly fat. Researchers at Wake Forest University say that trans fats increase belly fat. This type of fat is found in pastries, crackers, and fried foods. Soft drinks, sugary beverages, etc. contain added sugar. These also increase belly fat.

Eating oily and spicy foods, including khichuri, rice, luchi, paratha, cheese, and bread in the morning will increase weight.

On the other hand, pulao, tehari, biryani, fried rice will increase weight. Fried vegetables will increase weight. Fried chicken or roast will increase weight.

Roasted and fatty meat also accelerates the rate of weight gain. However, fried fish does not. Fish fried in oil will increase weight. On the other hand, pizza, kebabs, chicken fries, sandwiches, burgers, cakes, pastries, and sweets increase weight.

To reduce face fat, you should eat less sugar, soda, flour bread, rice, and various flour-based foods. Soft drinks, packaged cold fruit juices, and chocolate ice cream also increase fat. So, these should not be eaten. When the sodium level in the body increases, excess water accumulates in the body and the face swells. Most packaged foods contain excess salt. So, keep the sodium level in the body right. Do not eat raw salt at all while eating.

Now you should exercise for 30 minutes to 1 hour every day of the week. You don’t need to do very difficult exercises to reduce body fat. You can do some simple exercises at home without any equipment. But you have to remember to do it every day of the week. So let’s see how we can lose excess belly fat by exercising at home without going to the gym-

Some very effective exercises to reduce belly fat

1.Run regularly

One of the benefits of running is that it involves working many muscles at once. This results in a full body workout.

Running or walking outside is better than running on a treadmill. A study of 12 women and 12 men found that running a mile burns 33-35 more calories than walking. 33-35 calories may not seem like a lot. But running 10 miles burns 330-350 more calories than walking.

Researchers at Harvard University tested how many calories three people burned after running for 30 minutes. They found that a 70-kg person who ran 5 kilometers in 30 minutes burned 372 calories. People of other weights burned about the same amount. If you run fast, your body continues to burn calories even after you stop running.

Because, running fast makes many muscles tired. After stopping running, it takes energy to regenerate these muscles. Therefore, the body burns more calories. To lose weight, we eat less. Therefore, we feel hungry most of the time and it becomes difficult to diet. Interestingly, some studies have shown that running at high speed can reduce hunger after exercise.

2.Push Up

One of our very well-known exercises is called push up. This exercise is also very effective in losing fat. You have to lie down on a mat and on a flat surface. Now, maintaining an equal distance, you have to lift and lower your body to zero by resting on your palms and toes. In this way, you have to do at least 10 repetitions each time.

Push-ups help build washboard abs or a strong core. In fact, these are the names of the different abs in the body, which have become known in this way according to different parts of the body. Core refers to the stomach, both sides of the waist and the lower part of the pelvis. Incidentally, regular push-ups take the body to a stage where any exercise can be done very easily. Even push-ups eliminate the problem of back pain and strengthen the body structure.

3.Mountain Climber

To apply this method, you have to lift your body to zero by resting on your palms and toes. At this time, your arms will be completely straight. Now fold your right leg and bring it under your stomach and under your chest. Then bring it back and keep it in place. Repeat the same with the other leg. Keep in mind to do it as fast as possible. This can be done for up to 1 minute. Mountain Climber is very beneficial for heart rate, abs, stomach, shoulders and legs.

4.Russian Abs Twist

To apply this method, you have to sit on a mat on a flat ground. Then, bend both knees and lift them slightly. Now, bring both hands together and keep them straight in front of you. Now, from the waist, rotate the upper part of the body once to the right and then to the left. Do this seven times a day. However, you have to make sure that the lower part of the waist does not move or move.

5.Plank

While applying this method, we have to lie down on a mat on a flat surface. After that we have to lie down in such a way that the whole body is floating on the elbows and soles of the feet. We have to ensure that the tip of the elbow is parallel to the knee. We have to stay like this for 30 seconds. Then we have to try to increase the time gradually.

Those who exercise regularly must know the importance of plank exercise. It works on the waist, stomach, hips, hamstrings, and core all at once. When the core muscle strength increases, the body heals from within. It also reduces excess fat on the stomach and hips and brings the body into a beautiful shape. There is no alternative to this type of exercise to make yourself attractive and get a beautiful body shape.

Initially, you have to exercise for 30 seconds. If you can gradually increase this time to a couple of minutes, the strength of the core muscles will increase. Let’s know what types of plank exercises are there. For example: 1) Plank 2) Side Plank 3) Knee Plank 4) Single Arm Plank 5) Plank Jack

6.Reverse Crunches

To apply this method, we have to lie on a mat on a flat surface. Then we have to keep both hands straight on the mat and with the weight on our neck, we have to raise both legs straight towards the sky. Now we have to keep our hands on the mat and slowly lower our legs straight so that they do not touch the ground. We have to raise them again. This has to be done in three steps for a total of 10 times.

7.Bicycle Crunches

To apply this method, we first have to lie down on a flat surface on a mat. Then we have to lift our head upwards with both hands. We have to make sure that one hand touches the other. Now we have to lift both the legs up and do it like riding a bicycle. Then we have to take the leg that is to be folded, and take it to the opposite side. In this way, we have to do at least seven times for each leg.

8.Sit up

Lie down on a flat surface or on the floor. Now fold your legs. Your arms will be straight along your knees, facing forward. Now exhale and sit up straight in front of you. Your legs will be in a folded position. Now return to the previous position. You cannot stay in a sitting position for long. Get up, lie down again, and sit up again. This will be done once. Do this 12 times in total. After 12 times, lie down and rest for a minute. After a minute, start again in the same way. Do it again 12 times. This will be one set of 12 times. You will have to do two sets like this initially. Later, you can increase the set to three sets.

9.Crunches

Lie down straight on the floor. Keep your legs slightly apart and fold them. Place your hands on either side of your head, i.e. behind your ears. Now exhale and rise upwards. Make sure that you exhale through your mouth and do not put any pressure on your neck. You should focus on your abdominal muscles. Do not bend your neck. Your neck should remain straight and you should look upwards, i.e. towards the ceiling. Now exhale and lower yourself down, but your head should not touch the floor completely; there should be some space between your head and the floor.

Go up again like this and crunch down. It can’t be done too fast. It has to be done at a moderate pace. Do this 12 times in total. After 12 times, lie down and rest for a minute. And after a minute, start again in the same way. Do it 12 times again. 12 times in this way will be one set; you have to do two sets like this. Pay attention to the contraction and expansion of your abdominal muscles.

10.Swimming

Swimming plays a big role in the health of the body and mind. Since swimming keeps all the body parts active, it is called the best exercise. Swimming is very beneficial for exercising the whole body. Swimming for 30 minutes burns 367 calories. Which is more than walking, cycling and running. Therefore, swimming is a very beneficial exercise for losing weight. Since all the body parts work during swimming, more calories are burned. Therefore, swimming can easily keep the body fit. Besides, swimming also helps in reducing the risk of various diseases.

Swimming is an affordable way to strengthen muscles. Just 30 minutes of swimming increases muscle strength throughout the body. Along with this, belly fat also starts to decrease. This is why experts have called swimming the most effective aerobic exercise.

Also, according to experts, as we age, the chances of getting injured through exercise also increase. In this case, swimming is the best solution. Swimming as a light form of exercise will keep the body healthy, while also reducing the chances of getting injured. In addition to increasing muscle strength and controlling weight, experts say swimming is a great way to improve heart health.

11.Cycling

Cycling is one of the best exercises after swimming. Like swimming, cycling gives you a full body workout. Cycling is a good way to lose weight. It increases our metabolic rate. It also helps in building muscle and reducing body fat. A study has shown that a person should burn at least 2000 calories in a week through exercise. While cycling for an hour can burn 900 to 1300 calories. Cycling also strengthens the abdominal muscles. Which helps in reducing belly fat.

In addition, cycling helps in controlling people’s weight as well as reducing the risk of heart disease, mental problems and diabetes. Which is one of the main causes of cancer. As a result, the risk of people getting cancer is also reduced. Regular cycling increases metabolism, reduces weight and keeps it under control. A lot of sweat is released from the body while cycling. So harmful substances are removed from the body with sweat. So the body remains healthy and the weight is under control.

12.Skipping

Skipping is one of the most important exercises to reduce belly fat. By skipping for just 30 minutes, you can burn 450 to 500 calories. You will be surprised to hear that the physical effort of skipping for 10 minutes is equal to running 1 mile in just 8 minutes. Any excess weight or belly you want to reduce is possible through regular skipping. However, initially, do as much skipping as possible while keeping your breathing normal. Gradually increase the time according to your convenience.

Apart from losing excess weight, it also stimulates the muscles of the body. Only skipping can play an important role in the development of thigh, leg and calf muscles. It also works on the arms and abdominal muscles. Jumping rope is very effective in keeping breathing normal. Jumping rope will make your body more flexible than before and will help you maintain balance and coordination of your body. Since both parts of your brain are equally active during skipping, your attention to any task also increases.

Remember, your patience is the key to your success. So try to reach your goal with patience. Success will come, Insha Allah.

• Read More: How to Lose Chest Fat: A Comprehensive Guide

Summary

Generally, everyone, regardless of gender, faces complications related to belly fat. Especially, fat accumulates more in the belly than in the rest of the body and it is very sad but true that it takes a little longer to reduce belly fat. However, if you can exercise regularly and properly, it is possible to remove belly fat. Along with this, you need to make some changes in your diet. Instead of eating a lot of food at once, eat small meals five to six times a day. Drink water half an hour after eating. Dinner should be finished by 8:30 pm or dinner should be eaten two hours before going to bed. As mentioned earlier. Along with these, regular exercise can keep belly fat under control. Fruits, vegetables, red rice, red flour bread, low fat milk, etc. should be included in the food list.

Finally, I say it again. We must remember that along with exercise, we must pay attention to food. It is not possible to get good results by eating unhealthy foods while doing this exercise. Sugar and sugary foods and drinks should be kept away. Excessive oily food intake should be reduced. Apart from this, we should make a habit of drinking plenty of water.