11 Effective ways to reduce belly fat and flatten your Stomach?

Many people want to reduce their belly fat (Tummy fat). It may be the result of an ill-fitting shirt or garment or the shame of a protruding stomach. However, more major health issues including diabetes, obesity, and heart disease can be brought on by belly fat.

“A common misperception is that you can specifically target the area of the body where you want to lose fat,” explains Leanna Ross, PhD, a researcher at Duke’s Molecular Physiology Institute and assistant professor of medicine at Duke University School of Medicine. “The entire body will contribute to weight loss when it is achieved through diet and exercise.” You can also go through this article about Ayurveda tips for weight loss

Cause of Belly Fat

Absence of exercise
Alcohol abuse
Consuming more food than is necessary

There may be some other causes also.

Hypothyroidism: thyroid gland under activity
Using birth control pills, antidepressants, or antipsychotics
Being pregnant
Stress of Menopause
Sleep disturbance

Let’s learn how to lose belly fat

1. Stay away from Sugar

Limit or stay away from sugary beverages including juices, sports drinks, and sweetened soda. Avoid foods high in sugar, such as sweets, doughnuts, and pastries etc.

2. Include plenty of soluble fiber in your diet

Food moves more slowly through your digestive system when soluble fiber is absorbed by water and turns into a gel.

Research suggests that dietary fiber may help in weight loss by increasing feelings of fullness, which in turn causes you to eat less further reducing your calorie intake and helping to reduce belly fat as well. Some major sources of soluble fibers are fruits, veggies, legumes (फलिया), Oats, Barley(जौ) etc.

3. Avoid food having Trans Fat

Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil. In both observational and experimental research, trans fat has been connected to inflammation, heart disease, insulin resistance, and the accumulation of belly fat.

A Study indicates that monkeys fed a diet high in trans fat developed 33% more belly fat than those high in monounsaturated fat. Monounsaturated fat is considered good Fat found in found in plant foods like nuts, avocados, and vegetable oils.

4. Try Intermittent fasting

It is a very popular approach for weight loss. Fasting for 24 hours once or twice a week is one well-known strategy. Another consists of fasting every day for 16 hours and eating all your food within 8 hours.

Even though certain modified intermittent fasting strategies seem like superior possibilities, if you encounter any negative result, stop fasting right once.

Additionally, before starting intermittent fasting or making any other dietary adjustments, talk to a physician.

5. Exercise:

Without dropping a lot of weight, you can achieve a flat and toned stomach by engaging in exercises that strengthen and target the muscles in your core. for example Plank-walk down (climbing plank), Basic plank (simple plank), Bicycle crunches, etc,

6. Avoid Sedentary Lifestyle

Sitting in one place for long hours can impair the body’s ability to break down fat. Get up and move around every 45 to 60 minutes if you work a desk job. Make an effort to be active during the day

7. Drink unsweetened Coffee or Green tea

Green tea and unsweetened coffee are two extremely nutrient-dense drinks that can assist you in achieving and maintaining a healthy weight. you can try this highly popular coffee drink to help reduce belly fat along with a taste of coffee.

8. Avoid or Limit Alcohol intake

Alcohol can make you feel bloated and add fat to your waistline.

Studies indicate that heavy alcohol consumption significantly increases the risk of developing excess fat storage around your waist.

Reducing alcohol gradually to zero If it is not possible to make it zero then try to minimize as much as possible as per the latest Dietary guidelines. This may help reduce your waist size.

9. Reduce Refined Carbs in your diet

Overindulgence in refined carbohydrates is linked to increased belly fat. Think about cutting back on your consumption of refined carbohydrates or switching to more nutritious carbs like whole grains, legumes, Barley, Oats, beans, and vegetables. etc. Try to avoid refined carbs like white bread, Patries, Jelly, Cake, Cookies, Sugar-sweetened beverages (cold drinks) & other processed items made with white flour (Maida).

10. Move about after each meal (Short walks)

Short walks after each meal help to increase digestion. It is critical to stroll after lunch, preferably for 10 to 20 minutes at a moderate pace. If feasible, rest on your left side for 10 minutes after walking to help digestion.

11. Control Your Daily Calorie Intake

Control of your diet is the main science behind losing weight. You have to avoid overeating and eat as per your body’s requirements. how to count your own calorie to know watch this video

Frequently asked question (FAQ)

What burns the most belly fat?

There is no magic to reduce belly fat instantly. First start counting your calorie and try to limit your calorie along with doing aerobic exercise. You can try Intermittent fasting as well to lose your waistline fast.

Can walking reduce belly fat?

Walking is a great aerobic workout that is one of the best methods to lose tummy fat. According to a 2021 systematic review, decreasing visceral adipose tissue was aided by at least moderate aerobic activity.

How can I reduce my tummy in 20 days?

Try following diet and practices to reduce your belly fat quickly.

Count & reduce calorie slowly by consulting dietician.
Avoid or Limit your sugar intake.
Limit your intake of refined carbs.
Eat plenty of soluble fiber
Avoid food with trans fat.
Try Intermittent fasting
Avoid or limit alcohol intake
Increase your consumption of probiotics.
Eat more protein.

Can spot reduction of fat i.e only belly fat reduction in body through crunches possible?

Myth busted: sit-ups and crunches can not burn belly fat. In-fact spot reduction is not possible. A common misperception is that you can specifically target the area of the body where you want to lose fat,” explains Leanna Ross, PhD, a researcher at Duke’s Molecular Physiology Institute and assistant professor of medicine at Duke University School of Medicine. “The entire body will contribute to weight loss when it is achieved through diet and exercise.”The only way to reduce abdominal fat is to reduce overall body fat, and then tone the abdominal muscles through core-strengthening exercises. To burn overall body fat, you need to burn calories.