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Weight Loss Tips: Fitness Experts Share Natural Ways To Get Rid Of Belly Fat | Health

In the age of health advice that makes it easy to fall into the trap of fitness misconceptions, few people know that a glass of detox water alone cannot make you healthy or help you lose weight because health experts say there is a combination of activities. and a complete meal plan that must be followed, throughout the day and done the right way, in order to see the benefits. It’s no secret that the number of food challenges and competition to flaunt cooking skills on social media platforms during quarantine has had everyone succumbing to the pressure of binge eating while those who have tried to stick to a diet felt hungry. or dissatisfied.

A major blight of the months of Covid-19 lockdown and work-from-home routine was that it massively curtailed our outdoor activities and added unwanted extra pounds to our couch potato selves. While regular exercise and training are crucial to seeing a difference in our scale, some achievable changes to our diet and simple tips can speed up the weight loss process.

However, sticking to the diet becomes very difficult when trying to do both low carb and low fat. It is therefore important to change how and when we eat certain meals and use some simple tricks differently in our lifestyle to lose. weight quickly. In an interview with HT Lifestyle, Vansh Chhabra, Senior Nutritionist at Wellversed, said, “Achieving a desirable weight isn’t just about a ‘diet’ or a ‘plan’ or a ‘program’, it’s just about adopt a sustainable and healthy form. lifestyles that take time and effort.

He added: “It’s not just about quick tips, fads or shortcuts, but rather about committing to a consistent approach and maintaining nutritious eating practices, adhering to a good daily routine (hygiene , sleep cycle) and ensure physical motility. These habits need to become a part of life and not just to reduce belly fat or lose weight.

Echoing the same, Gaurav Bansal, health coach at MyHealthBuddy, revealed, “I’m going to be 100% honest with you here and tell you that there is no special or specific way to just reduce fat. your belly and trying to get rid of fat from just one area of ​​your body is like trying to remove water from one area of ​​a swimming pool. should be to reduce your overall body fat, in this process you will also notice fat loss on your belly.

Weight loss tips:

Sharing some effective ways to burn belly fat while reiterating that our diet plays an extremely important role in weight loss, Sonya Khandelwal, entrepreneur, life coach and fitness guru, listed –

1. Drink warm water with honey early in the morning on an empty stomach Not only will it cut and melt away unnecessary fat, but more importantly, it balances hormones and boosts the immune system.

2. Increase protein intake: We all know that protein is an important micronutrient for human growth to burn belly fat. Always consume twice the protein of your actual weight, which will help you gain a good percentage of muscle. Protein can be particularly effective in reducing abdominal fat.

3. Accupression: While acupuncture uses needles to stimulate various pressure points around the body, acupressure is done by stimulating these points through massage therapy. Acupressure is believed to be effective in reducing stress, stimulating digestion, and improving metabolism, all of which play a role in weight management.

4. Cardio exercise is an effective way to improve your health and burn calories. Cardio in all its forms, be it boxing, CrossFit, cyclic, running, etc. is one of the most effective forms of exercise for reducing belly fat.

5. Increase fiber intake: Fiber expands in your stomach and also takes time to digest, which means you feel full longer.

6. It’s also important to make sure you get the right balance of vitamins and minerals in your diet because too much or too little can have negative effects on your health.

Suggesting some of the simplest yet safest practices that gradually lead to healthy weight loss, nutritionist Vansh Chhabra recommended:

1. Start your day with a high-protein, high-fat breakfast – Avoid starting your day with a high carb diet rather than sticking to protein and fat. This not only reduces calorie intake but also controls food cravings. Cut down on refined carbs and starchy foods that provide instant energy, so aim to add complexity and sustainability to the diet by carefully structuring your plate, for example, cover half the plate with rich vegetables fiber (cooked and raw salad), a quarter of good quality protein (whole grains, legumes, chicken, fish, eggs, etc.) and a quarter or less should include complex carbohydrates or fermented probiotics like curd, all prepared in healthy fats rich in MCTs like coconut oil, olive oil, sesame oil, avocado oil, etc. This will lead the body to use the alternative source of energy i.e. stored fat.

2. Eliminate all forms of sugar – Instead of cutting/reducing, completely eliminate all forms of sugar sources from your diet i.e. both white and brown. Refined sugars provide the body with empty calories that have no proven benefit. Even honey and jaggery being deemed “healthy sugars” should be avoided as they contain the same amount of calories as table sugar. A diet loaded with sugars is nothing but an end conversion into stored fat. Stay away from processed/packaged foods as they are loaded with trans fats, sugars and sodium, all of which hinder fat loss.

3. Engage in physical activity – An active physical routine accelerates the process of healthy weight loss and ensures a healthy metabolism. Any form of physical routine like brisk walking, jogging, yoga, Pilates, Zumba, gym, etc. can be followed consistently. Plus, specific abdominal-focused exercises like crunches, leg raises, planks, lunges, sit-ups, etc. can target belly fat. Training increases Resting Energy Expenditure (REE), induces muscle growth and strengthening and thus improves the overall mood of mind and body. The body loses fat in general, but usually belly fat disappears first, so 30 to 45 minutes of moderate intensity training should be practiced regularly.

4. Hydrate – Avoid sugary drinks and fruit juices, prefer plain water, sparkling water and herbal teas (green tea, chamomile tea, ginger tea, etc.) as they eliminate toxins from the body and provide antioxidants . Maintain a distance from soft drinks and alcohol.

5. Practice mindful eating – Avoid any form of gadget distraction during your meal. Prepare your own plate and focus on food to establish a healthy relationship with it. Eat mindfully and pick up signals of satiety. Watch portion sizes and track your calorie intake. Plan your meals in advance with great care and with macros in mind.

6. Say “NO” to stress and anxiety as it increases the production of “cortisol” hormone which ultimately leads to visceral adiposity. Practice a good sleep cycle and give yourself at least 7 hours of peaceful sleep.

Echoing similar advice on healthy ways to burn belly fat, health coach Gaurav Bansal shared:

1. Start walking! If you feel like walking isn’t your cup of tea, you can indulge in whatever activity you choose. Cycling, football, swimming, badminton, etc. As long as you are active and moving, everything works!

2. Now, with all that physical activity, you need to make sure you’re moisturizing well and your diet is nutritious enough. This requires a variety of fresh fruits, vegetables, and whole foods!

3. Focus your meals around protein followed by healthy fats and carbs! Protein is a structural macronutrient, which means your body is made up of it. Without protein, your bones, skin, hair, nails and muscles would suffer.

4. Healthy Fats provide energy, absorb nutrients, produce important hormones and support cell growth! Think about it the next time you say “fat makes you fat”, it’s not!

5. We love carbs and you too ! It is a major source of energy and helps you accomplish daily tasks. Oh and it’s DELICIOUS. No food is forbidden, it should never be. Indulgences are important and cravings should be satisfied, but keep in mind to minimize added sugar and highly processed foods.

6. Sleep for 7-8 hours every day! Quality sleep is probably the most underrated tool for weight loss. Poor sleep affects your cortisol which inhibits weight loss. It also impacts your hunger hormones, increasing your chances of binging the next day.

Ultimately, no diet routine works like magic overnight, because a consistent and sustainable lifestyle is key to achieving your health goals, and a mix of all of these best practices accelerates success. Understand that weight loss looks different for everyone and despite following all good practices weight stays the same or plateaus, this may be an indication of an underlying gut or health issue that needs be medically examined.