How to get flat belly?

Belly fat is a problem now a days. It makes your look bad and clothes tight. One of the serious problem in trend for people who seat much in professional world as well as home. Larger fat near belly linked to diseases like heart diseases, Type-2 diabetes even cancer. Loosing it helps to improve sleep quality, blood flow in whole body and live longer. Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure. Cause of belly fat depends on-

• Genetics
• Inflammation
• Food Habit
• Lifestyle 

Best possible way to reduce belly fat are diet and exercise. There are also many other home remedies that can help to get rid of fat. Here are some effective ways to loose lower belly fat.

Resistance Training 

Resistance training known as strength training. It helps to loose fat, build muscles and gain muscle mass. It is more effective when combines with Aerobic, Cross-fit exercises. Studies say that weight training is beneficial for people who are suffering from prediabetes, type 2 diseases and fatty liver disease. Start lifting weights as early as possible to get rid of belly fat.

Aerobic Exercise

Aerobic is an another effective way to burn belly fat as well as burn extra calories. Frequency and duration of aerobic exercise change with person to person and they are very important than intensity. Studies show that results are mixed when intensity of aerobics changed. So, Aerobic is an useful fat loss method helps to slim waistline.

Cut Carbs Quantity

Carb restriction is a useful and difficult way to lose body fat. When carb level decrease automatically weight also goes down. It also results quick water reduction from body and people get instant results.Sometimes a low-card diet results opposite when there is high portion of fat available. It promotes abdominal fat. Avoiding refined cabs like sugar, candy etc are enough in fat loss when protein intake is high. Low carb diet produce ketones and that make burning fat from body.

Eat High-Protein Diet

Protein is the most important tool for fat loss. If your goal is fat and weight loss then start adding protein in every meal. Protein keeps full in low-carb diet cycle and people do not feel hungry. Studies show that protein and belly fat related inversely. People eat more protein have less belly fat. Start taking high-protein foods like whole eggs, fish, seafood, nuts, chicken, legumes, meat and dairy products. 

[Learn More: High- Protein Diet]

Eat Fibers

Fiber is mostly claimed as a fat, weight loss tool. But not all fibers are good in lose fat as well as weight. Mostly soluable and viscous fibers help in weight management. It also decreases calorie absorption from food. Soluable fiber particularly effective for belly fat. Eat more fibers like vegetables and fruits help lose overall body fat. It also improves metabolic rate and reduces risk of many diseases.

[Learn More: Fibers]

Avoid Sugary Foods

Sugar has fructose that linked to several diseases when consumed excessively. Heart diseases, type 2 diabetes, obesity, and fatty liver diseases are most common due to excess sugar intake. Fructose overloaded when you eat a lot of added sugar and it turned into fat. This leads to fat accumulation in belly and liver. Liquid sugar is also bad. Studies shows that sugary drinks increased 60% of obesity amongst children. So, start reading labels before buying.

[Learn More: Avoid Sugar]

Track Food & Exercise

Tracking food intake and exercise are very important to reduce belly fat. People do not gave any idea what they are eating and what exercise are doing. Keeping a food diary or using an online food tracker or app can help you monitor your calorie intake. This strategy has been shown to be beneficial for weight loss.

In addition, food-tracking tools help you see your intake of protein, carbs, fiber and micro-nutrients. Many also allow you to record your exercise and physical activity. Personally I do weigh and measure everything what I eat and track calorie also.

Eat Fatty Fish

Fatty fish is healthy. They are rich in good protein and Omega-3 fats that protect from several disease. Research suggests that omega-3 may help to reduce fat. It also helps to improve overall health. Fish oil can reduce abdominal fat and fatty liver disease.

Add Apple Cider Vinegar

Drinking apple cider vinegar is good for health including lowering blood sugar levels. It contains acetic acid, which reduce abdominal fat storage in several animal studies. In a 12-week controlled study in obese men, those who took 1 tablespoon (15 ml) of apple cider vinegar per day lost half an inch (1.4 cm) from their waists. Taking 1–2 tablespoons (15–30 ml) of apple cider vinegar per day is safe and leads to modest fat loss.

Eat Probiotic Foods

Probiotics are one type of bacteria found in some foods as well as supplements. They help to improve gut health and to enhance immune function. Research shows that different types of bacteria play a different role in weight regulation. They have the right balance what can help in weight loss including loss of belly fat.Those shown to reduce belly fat include members of the Lactobacillus family, such as Lactobacillus fermentum, Lactobacillus amylovorus and especially Lactobacillus gasseri.

Intermittent Fasting

Intermittent Fasting is now a trend for weight & fat loss. It is an eating style that cycles between periods of eating and periods of fasting. Common intermittent fasting methods involve daily 16-hour fasts or fasting for 24 hours, twice per week. The science concerning intermittent fasting is preliminary and inconclusive. The American Heart Association (AHA) states that intermittent fasting may produce weight loss, reduce insulin resistance, and lower the risk of cardio metabolic diseases. In fact, fasting from time to time is more natural than always eating 3–4 (or more) meals per day. 

Learn More: Intermittent Fasting

Reduce Stress Level

Stress can make you gain fat near belly. It triggers adrenal gland to produce stress hormone. Research shows that high stressed people increase appetite and lead to abdominal fat storage. Women having already large waist tend to produce more stress hormone in response to stress. Increased stress hormone further adds fat in belly area. To get rid of it encourage people to do yoga, meditation, deep breathe and exercise. Minimizing stress lower your belly fat.

Learn More: Reduce Stress

Plenty of Sleep

Sleep is important for your health including weight. Studies show that who does not get enough sleep tends to gain weight & fat. A 16-year study in more than 68,000 women found that those who slept less than five hours per night were significantly more likely to gain weight than those who slept seven hours or more per night. This called sleep apnea or sleep disorder. If you have sleep disorder please speak to doctor. Getting enough high-quality sleep should be one of your main priorities if you plan to lose weight and improve your health.

Avoid Fruit Juice

Fruit juice provides vitamins and minerals. It is only as high in sugar as soda and other sugary beverages. Drinking large quantity may carry the risk of abdominal fat gain. To help reduce excess belly fat, replace fruit juice with water, unsweetened iced tea or sparkling water with a wedge of lemon or lime. Consider avoiding all sources of liquid sugar to increase your chance of successfully losing weight.

Use Coconut Oil

Coconut Oil is one of the good fats that you can eat. Research shows that medium-chain fats in coconut oil helps in boosting metabolism and decrease the amount of fat we store from high calorie intake. It may helps to abdominal fat loss. To enhance belly fat loss you can take 2 tablespoon(30 ml) of coconut oil daily. Coconut oil is high is calories also. Instead of adding extra fat to your diet just replace other fats with it during eating.

Takeaway

There are no magic in loosing belly fat. Always requires some effort, commitment and dedication. Successfully adopting some or all of the strategies and lifestyle goals discussed will definitely help you lose the extra pounds around your waist.