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Home remedies to reduce tummy fat

stomach fat how to reduce
Health & FitnessWeight Loss

Is your tummy fat going out of hands? 8 Mind blowing Tips to reduce tummy fat

by Health Fitness Galore

stomach fat how to reduce

Brittany Spears, Jennifer Lopez, and Courtney Love have flaunted their tummy fat at some points in life. Have you recently found your jeans fly not being closed easily? Then it is mostly due to tummy fat. If you have tummy fat then do not just dread it, rather do something to shed it off.
 
A waistline lesser than 40 inches is good for males and a waistline lesser than 35 inches is good for females.
 

Kinds of Body Fats

There are three kinds of body fats.
 

1. Essential Fat

 
As the name indicates it is vital for the body.
 
It is present in the brain, nerves, membranes surrounding the organs, and bone marrow.
 

2. Subcutaneous Fat

 
It is present under the skin. It comprises the most amount of fat in our body. It is the fat that jiggles and can be squeezed. It includes the fat around the arms, tummy, buttocks, and thighs.
 
A small amount of subcutaneous fat is harmless and normal.
 
Subcutaneous fat in which the belly fat is included makes up 90% of the body fat. It is the fat that is stored for future energy consumption.
 

3. Visceral Fat

 
It is the belly fat and it surrounds all the vital organs namely the heart, kidneys, liver, pancreas, intestine, and abdomen.
 
Excessive visceral fat may lead to health complications related to heart and artery, stroke, some cancers, and diabetes.
 

Tummy fat and how to reduce it?

 

Best Workout to reduce tummy fat

 

1. Cardio exercises

 
Cardio exercises increase the heart rate and at the same time burn more calories leading to weight loss reducing tummy fat.
 
Do cardio exercises, 5 times a week and say goodbye to your belly fat.
 

2. Crunches

 
  • Lie on your back and fold your knees.
  • Take a deep breath and suck in your abdomen as much as you can.
  • Support your head with your hands.
  • Move forward towards your torso, pause for a moment and then go back to your previous position.
  • At the beginning do 10 reps and gradually increase.
  • Follow it religiously and see the wonders.
 
You can also find a 30-day crunches challenge.
 
 

3. Plank

 
  • Come in a pushup position on an exercise mat.
  • Keep your forearms and toes on the floor.
  • Your body must form a straight line from head to toe.
  • Suck in abdominal muscles throughout.
  • Start with holding a plank for 10 seconds, gradually increasing the time to 1 to 2 minutes long plank at a time.
 
You can also find a 30-day plank challenge to reduce tummy fat.
 

4. Bicycle Crunches

 
  • Lie flat on your back with your head nestled in your arms.
  • Extend your right leg like you are paddling a bicycle. Bring it back.
  • Extend your left leg the same way. Bring it back.
  • Do a set of 15 reps, gradually increasing the time.
 

5. Mountain Climber

 
  • Come in a plank position on an exercise mat.
  • Keep your wrists directly under your shoulder and your toes on the floor.
  • Suck in abdominal muscles throughout.
  • Bring the right leg towards the chest, return to the prior position.
  • Bring the left leg towards the chest, return to the prior position.
  • Do it repeatedly, with a gradual increase in the pace.
  • Start with 10 reps.
 

8 Tried and tested tips and remedies to reduce belly fat

1. Voluntarily sucking in abdominal muscles

 
Many times the tummy fat increases as we just leave it hanging loose.
 
When you are walking, sitting, or lying voluntarily suck in abdominal muscles.
 

2. Avoid trans fats containing food

 
Adding hydrogen to vegetable oil gives you trans fats. It remains solid at room temperature.
 
Trans Fatty Food includes:
 
  • Margarine
  • Shortening
  • Frozen Pizza
  • Microwave Popcorns
  • Commercially baked cakes, and pastries
  • Commercially fried food.
 
It is the worst type of fat and contributes to only bad cholesterol.
 
It not only increases the tummy fat but also makes one more prone to strokes, heart attacks, and type 2 diabetes.
 

3. Eat More Proteins

 
Studies have shown that those people who include eggs, meat, chicken, poultry, pulses, and grains in their diet have flatter bellies. They help people not to binge eat.
 

4. No More A Sweet Tooth

 
Anything which is white sugar-laden shall be cut off from your daily diet. It includes cakes, pastries, carbonated drinks, juices, chocolates, and candies. If you really crave sugar then take fresh fruits or dates.
 

5. Introduce more soluble fiber in your diet

 
Numerous studies over the years have shown that soluble fiber decreases the accumulation of belly fat.
 
It forms a gel-like layer in the abdomen which doesn’t let the fats seep in. It slows down the excretion process and is released out in undigested form from the body.
 
Soluble fiber Food includes:
 
  • Flaxseeds
  • Sunflower seeds
  • Psyllium
  • Oats
  • Guavas
  • Barley
  • Carrots
  • Beans
  • Apples
  • Peas
  • Citrus Fruits
 

6. Limit your salt intake

 
Taking a lot of salty food makes you feel hungry and bloated all the time as water retention occurs.
 
Cut off processed food, canned, and tinned items. We know it is a lot to ask for but don’t you want to flaunt your beach body? If Yes then opt for whole grains, fresh vegetables, and fruits.
 
Cut off beer to get rid of the beer belly
 
See what we did here? If you want to reduce your tummy fat rapidly then do not drink alcohol. It also causes bloating.
 

7. Drink Water instead

 
Water flushes out toxins from the body and makes your skin glow. So, it is a bonus!
 
Take green tea, lemon water, or detox water which will increase your water intake, without an increase in empty calories which are provided by the carbonated drinks, cocktails, and mocktails.
 

8. Do not stress

 
Stress and tension increase the release of a hormone called Cortisol which promotes belly fat. Do stress-releasing exercise and breathe in and out, if you want a well-toned belly.
 

How To Reduce Tummy Fat After Delivery?

 
Soon after you receive your bundle of joy, you start hating your belly pooch. It not only lowers your self-esteem but also your confidence but do not worry. Consistency is the key to shrug that post-pregnancy belly fat off.
 

9 Mindblowing Tips To Reduce Tummy Fat Post-Delivery

 
  1. Drink plenty of water.
  2. Eat clean.
  3. Wear a postpartum belt or girdle.
  4. Perform pelvic floor exercises like Kegel.
  5. Work on your core strength.
  6. Do low-impact exercises and yoga.
  7. Walk!
  8. Breastfeed and burn calories.
  9. Pamper yourself with postpartum massage by an experienced masseuse.
 

Takeaway

 
Tummy fat is very obstinate and needs a lot of patience and effort to get rid of. It must be taken care of as soon as you notice a belly bulge.
Clean eating, cardio workout, increased protein intake, drinking more water and cutting off alcohol, living a happy and stress-free life will give you a flat tummy.
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