Flat Stomach
A fit & toned body can always add to your appearance & personality. If you have gained some extra kilos in the last few months, this is the time when you need to put a check on yourself, so that you can get back to your most attractive figure & look your best in your new clothes during Durga Puja.Well, let us make it clear, losing a lot of weight in 3 weeks (the maximum time you will get before the Puja) without affecting your health is not possible unless you opt for aesthetic treatments, but you can certainly lose 2-3 kilos & look more contoured by the time the festive kick starts, without affecting your health & most importantly without starving yourself. Want to know how? Follow our weight loss tips & tricks.
1. Exercising Efficiently
Running or walking: As you exercise, calories are burned and your body fat percentage decreases. So, exercising not only helps you to reduce belly fat, it also sheds fat from other areas. Running and walking are two of the best fat-burning exercises. Plus, the only equipment you need is a good pair of shoes. Between the two, running burns more calories, but walking really isn't too far behind.
Bicycling: Bicycling is another great low impact cardio exercise for your ‘how to lose belly fat fast’ routine. Not to mention, it's a great way to travel or see the countryside. Depending on the speed and intensity the average person can burn between 250 to 500 calories during a 30-minute bike ride.
Reverse crunch: When wondering how to lose belly fat for women, reverse crunches can be your solution.-Lie flat on the floor with arms at your sides
-Cross your feet and lift them off the floor so your knees create a 90-degree angle
-Contract ab muscles and lift head and shoulders off the ground
Vertical leg crunch: An amazing workout to lose that belly fat. The vertical leg crunch is similar to a regular crunch. But it requires you to keep your legs straight, which makes the abs work harder and increases the workout's intensity.
-Lie down with hands behind your head
-Put your legs straight up with knees crossed
-Flex abs to lift head and shoulders off the floor
-Lay back down
-Keep legs extended in the air the whole time
-Exhale when you flex; inhale when you lay back down
-Do 1-3 sets with 12-16 repetitions
Exercise ball crunch: This exercise needs a lot of stabilization which engages more muscles. You'll need an exercise ball.
-Lie on the ball so your lower back is supported and feet are firmly planted on the ground
-Place hands across chest or behind the head
-Contract abs and lift your torso up and forwar
-Lower back down
-Keep the ball stable during each crunch
-Exhale when you crunch; inhale when you lower back down
-Do 1-3 sets with 12-16 repetitions
2. Improving Your Diet
Reduce your calorie intake. If you want a flatter stomach, you need to reduce your body fat, and you do that by burning more calories than you consume. Reducing your calorie intake will cause your body to turn to its internal fuel reserve — the fat you are seeking to eliminate.
In basic terms, one pound of fat equals roughly 3,500 calories. This means, generally speaking, that you need to burn 500 more calories per day than you consume in order to lose a pound a week, which is considered a healthy weight reduction rate.
When you’re trying to reduce your calorie intake, it’s important to make each calorie count by choosing low-calorie, high-nutrition foods like vegetables, fruits, and lean proteins.
Increase your fiber intake. Fruits, vegetables, beans and legumes, and whole grains not only offer an array of nutrients, they are also high-fiber foods that can help your weight-loss regimen in several ways. The recommended daily intake for fiber depends on your age and sex; refer to this table to figure out how much fiber you need.
Some people associate fiber with bloating and therefore advise against it when seeking a flatter tummy. In reality, though, fiber helps flush out your system, which can help reduce a bloated appearance.
Fiber does, however, provide a more lasting feeling of fullness, which can help you reduce your daily calorie intake.
Choose lean proteins. Lean proteins like fish, poultry, and low-fat dairy products offer beneficial nutrients without excess calories or unhealthy fats. They can also help supply you with the energy you’ll need to keep up an active exercise regimen, which is also an important component of achieving a flat stomach.
Packed with protein and low in carbohydrates and overall calories, eggs can make an excellent breakfast option to help jump-start your day.
There is also evidence that dairy proteins help increase satiety (your feeling of fullness), which may help you to eat less during the day. Look for low-fat options
3. Enhancing Your Stomach’s Appearance
Work to reduce your stress level. It turns out that you can place a little bit of the blame for your bulging belly on our caveman ancestors. Part of the “fight or flight” reflex that helped protect our predecessors from sabre-tooth tigers triggers a release of cortisol, which signals the body to store fat in the abdominal area — saving it as energy for tough times to come.
One of the best ways to reduce cortisol levels, it turns out, is to reduce our overall stress (basically, reducing that "fight or flight" response). In turn, this should help reduce the amount of fat stored in the abdominal area.
Check out How to Relieve Stress for a wide range of strategies for recognizing, addressing, and reducing your stress levels.
Drink more water. Despite what some people assume, drinking lots of water does not cause “water-weight gain.” Rather, drinking water helps flush out the system and limit bloating.[
The traditional advice has typically been that an adult should drink eight, 8-ounce glasses (two litres) of water per day.
You should drink more water when you're exercising or on a hot day. We often don't feel thirsty even when our bodies need fluid, so it's a good idea to drink water regularly throughout the day.
Drinking a glass of water before a meal can also help fill you up faster, thereby reducing your calorie intake.
Final word We hope this article helped you .
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