How to lose Belly fat naturally (weight loss)

What is Belly fat?

Belly fat means fat tissue deposited in the midsection of the body around the abdominal organs. Studies have shown that an increased amount of belly fat is associated with an increased risk of heart diseases, diabetes and some cancers.

Two measurements, waist circumference and waist-to-hip ratio, have been used by researchers to identify those with increased belly fat.

Losing belly fat is a goal that you are going to have to approach from a few approaches however it is not as simple as just adding one exercise or making one change to your diet. Here are some of the best tips....

Green tea to reduce belly fat:

Green tea has higher concentrations of antioxidants called polyphenols. It has natural caffeine, high range of antioxidants that helps to increase metabolism and aid in losing weight.

In particular, green tea's catechin polyphenols are credited for the beverage's possible role in increasing fat burning. Catechins appear to work synergistically with caffeine, so drinking decaffeinated green tea may not produce the same effect.

Drink 2 – 3 cups of green tea in a day.

Almonds to reduce belly fat

Almond nuts are rich sources of vitamins, and minerals and packed with numerous health promoting phyto-chemicals. These nuts compose of well-balanced food principles that are essential for optimum health and wellness.

The nuts are an excellent source of vitamin E hold about 25 g per100 g. Vitamin E is a powerful lipid soluble antioxidant. The nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamine, pantothenic acid, vitamin B-6, and folates.

A handful of almonds a day provides much of recommended levels of minerals, vitamins, and protein Almonds helps to reduce belly fat fast.

Exercises to reduce belly fat:

There are different types of belly fat exercises……

Bridge opposite arm-leg reach

Take inches off your waistline with this do-anywhere move from fitness expert

1. Lie face up with your left knee bent, left foot flat on the floor, and right leg extended toward the ceiling. Reach toward the ceiling with your the left arm and keep your right arm down by your side. 

2. Without moving your hips or shoulders, open your raised leg to the right and raised arm to the left. Now, concentrating on your abs, return your raised leg and arm to the center. Do 10–12 reps, then switch sides and repeat.

Scale Pose

Sit in a comfortable cross-legged position with hands on a mat next to your hips. Tighten your pelvic floor (as if you have to pee and are holding it in), push into your hands, and lift your entire lower body off the mat.

Hold for 3 breaths, then lower back down. This is a pretty challenging move, so if you can’t lift your whole lower half, keep your feet on the floor and just lift your butt. Do 3 reps.

Boat pose

Sit with your feet on the floor, knees bent, hands beneath your knees for support. Keeping your chest lifted and shoulders back, engage your ab muscles and raise your lower legs until they are parallel to the floor (your knees should still be bent) and you are balancing on your sitting bones. 

If this feels comfortable, begin to straighten your legs (stop if you feel any discomfort in your back) and stretch your arms forward. Hold for 5–15 breaths, then release. Repeat up to 5 times.

Plank
Kneel on a mat on all fours with your hands directly under your shoulders. Stretch your legs back one at a time to come into plank position (the “up” part of a push-up); engage your ab muscles. Your body should be long and straight; don’t let your hips sag or lift your butt too high. Imagine there’s a seat belt tightening around your waist, drawing your lower-ab muscles inward. 
Press your hands firmly into the mat, and press strongly back through your heels. Hold for 1–2 minutes (or as long as you can), then drop back to all fours. Do 3 reps.

Blue berries to reduce belly fat:

Blueberries contain one of the highest antioxidant levels of all produce, making them terrific at decreasing unhealthy inflammation that may be triggering belly fat storage.

In addition, one study found that a diet rich in blueberries was shown to help significantly reduce abdominal fat. The same study found that this powerful fruit may lower triglyceride levels and improve insulin sensitivity — in other words, blueberries may help to fight heart disease and type 2 diabetes.

Yogurt to reduce belly fat:                                            

Yogurt can easily be incorporated into everything from soups to salads and even marinades. It can add a tasty, rich flavor to a meal, as well as help to shrink your waistline! Diets rich in dairy have been shown to be effective in reducing body fat, especially in the midsection (in part, due to calcium’s crucial role in regulating how fat is stored and broken down by the body).

Egg Whites to reduce belly fat

Another pure protein egg whites are low in calories, cost effective, and will help you lose belly fat faster. They are one of best absorbed types of proteins so you'll know you're doing a good job at meeting your needs when you eat them regularly.

Since egg whites are entirely protein, they fit in well when trying to reduce the overall calorie content in your diet. Egg whites are also very versatile in the methods you can use to prepare them, ensuring that you can find at least one way that you enjoy them.

Beans to reduce belly fat

Beans are low calorie substances and packed with protein and fiber, which help you tone up and lose weight. Make a bean heavy dish such as burritos instead of meat. You will cut a lot of saturated fat and replace with fiber. Refried beans are high in saturated fat.

Beans are a great source of protein. Beans are also high in fiber and slow to digest. That means you feel full longer, which may stop you from eating more that leads to burn more calories from body.

 Thanks for reading...........