10 Tips to Reduce Abdominal Fat. Diet & Exercise to Lose Weight Naturally
Many people worry about how they look
and spend several sleepless nights. Abdominal region is the main area that is
prone to be impacted by fat deposits.
Many wonder how to reduce the abdominal
fat and to get a flat stomach. This is possible with appropriate changes in
their diet, lifestyle along with some exercises. There are certain dietary plan
& exercise strategies targeting the abdominal region which they should
follow in order to lose abdominal fat. Increased metabolic rate is very
important to reduce body fat.
Here are 10 simple diet & workout steps
to be followed to get a flat abdomen & lose weight.
Step 1 - Right Diet
The initial and very significant step in
achieving slim and flat tummy is to expel all the fat contained food, junk
food, oily and fried food from your regular diet. Replace these foods with
nutrient and fiber loaded food like apples and oranges, beans, carrots,
beetroots, lean beef, whole grains, seeds, nuts, low fat dairy food etc. Drink
10-12 glasses of clean water to expel the fat from the body and to cleanse your
body system. You can also attempt fasting for 2-3 days before beginning the exertion
to get a flat tummy.
Mix one tablespoons of apple cider
vinegar with 1 tablespoon of honey in glass of warm water. Consume this mixture
2-3 times a day long with your weight loss diet.
Step 2 - Low calorie Vegetables
Consume low calorie vegetables such as
cauliflower, pumpkin, arugula, lettuce, cabbage, purslane, asparagus, radishes,
bok choy, celery, broccoli, artichoke, bitter gourd, endive. Consumption of
these veggies will help to cleanse your digestive system.
Step 3 - When & how much?
Consuming a bit of food or snacks once
every two or three hours boosts body’s metabolic rate which in turn stabilizes
the blood sugar. One should start eating more vegetables either in boiled or
raw form. Thin vegetable or chicken soup is said to trim down abdominal
fat.
If one eats five to six helpings of
fruits and vegetables per day, they will have lesser cravings for food. At the
same time, fruits that are high in carbohydrates, such as banana & apple,
should be avoided. Diet, combined with simple exercises
like walking for 20 minutes, helps reduce abdominal fat.
Step 4 - cleanse your digestive system.
In order to reduce body fat faster, it
is essential to maintain a c. Breakfast can consist of carbohydrates (around 50
grams – e.g., a cup of oatmeal). Lean protein foods can be taken for other
meals of the day; however, it is advised to limit every meal size to roughly
the size of one’s fist. These small meals/ snacks can consist of fruits,
vegetables, yoghurt and whey protein. It is essential that one should limit the
consumption of fat to olive oil or fish oil while consumption of other fats
like margarine, mayonnaise, butter, other vegetable oils and the like should be
avoided.
Always it is better to combine diets
with exercises. Breathing squat is a good exercise to reduce abdominal fat.
How to do breathing
squat?
One should start with lowering their
bottom as much as possible in the squat position. They should inhale while
going down and wait in the squat position for a few minutes. Then they have to
get up slowly exhaling. This should be repeated 10 times.
Step 5 - Breakfast & Lunch
Another suitable food for breakfast
would be omelet with three egg white added with vegetables or spinach. Boiled
chicken with red pepper or cucumber with turkey breast will also form great
snacks. Lunch should consist of vegetable salads with chicken, olive oil, etc.
One serving of turkey or chicken should not be above 150 grams. When hungry,
one can eat a handful of seeds or nuts, which would reduce hunger pangs.
One should lie on their back with hands
under the head, placing their feet firmly on the floor bending at the knees.
Shoulders should be raised off the floor and using the abdomen muscles they should
crunch. This should be repeated at least thrice.
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Step 6 - Water & Low fat diet
Low fat milk and fruits (including one
or two bananas which provide the required carbohydrates for the body) can be
included as a part of the diet. In order to feel tummy full and to get the
required nutrients, one can take vegetable salads or soups. It is important to
drink ample amount of water.
Exercise: Sit-ups
One should lie on their back with feet
on the ground, bending at the knees. Arms are to be extended such that their
fingers are pointed upwards. They have to sit up slowly, exhaling at the same
time. Then they have to inhale slowly and lower themselves back to the start
position.
Step 7 - Fruits & Fishes
Breakfast can also comprise of scrambled
eggs (one whole egg and two egg whites), green beans and tomatoes. Consuming
different forms of lean meat or fishes is also good. Other snacks can include
grilled chicken breast or cod fillet. It is important to include five helpings
of fruits and vegetables.
Exercise: All the exercises discussed above.
Increasing the number of crunches and
sit ups can help remove fats at a faster rate.
Step 8 - Steamed diet
Another healthy breakfast menu is to
have chicken or duck breast (either boiled or grilled form) along with grilled
tomatoes or steamed spinach. Snacks can include either of Brazil nuts or seeds
of watermelon or broccoli (steamed).
Exercise: Aerobics.
One’s body gets shock when regular
exercise regime is changed. This boosts the body’s metabolism efficiently
thereby making one lose abdominal fat faster. It is advisable to perform
aerobics for 30 minutes.
Step 9 - Food High in nutrients
It is better not to eat foods that are
low in nutrients. Whole wheat bread with omelet (2 egg whites) forms a great
breakfast while fruit with yoghurt dip, soy crisps and other similar items form
great snacks. One should consume at least 10 to 12 glasses of water every day.
Exercise: Swimming apart from the above mentioned exercises.
Step 10 - whole grains along with fruits
Another healthy breakfast is to take
food that comprises of whole grains along with fruits. One should maintain the
diet consisting of snacks with low fat & high fiber content along with
soups based on their everyday requirements. One should not stop the low sugar
& low carb diet in order to maintain a healthy body.
Exercise: Apart from regular exercise regime, one can expand
their workout system by using a jumping rope or including the leg tuck
exercise.
If one sticks to the above mentioned
diet plans and exercise regime that are designed to increase body’s metabolic
rate, they can easily lose abdominal fat.
