How to lose belly fat

1. How to Loss Belly Fat

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3. Belly fat is a problem that many people experience at different stages in their lives. When excess amount of fat accumulates on a person’s stomach, which causes the stomach area of the body to look out of shape, that fat is called “belly fat”. This belly fat can look very unappealing. Many people from all over the world face this problem. The good news is that there are various ways to tackle this embarrassing problem of belly fat and get a flat stomach. www.dietkundali.com

4. Diet Plan to Lose Belly Fat Here are a few food options as a diet plan to reduce belly fat. The main thing here is to focus on foods that are high in Monosaturated Fats as they help burn belly fat. www.dietkundali.com

5. Oatmeal There is still much debate whether it’s good for you or not. But the fact is that oatmeal tastes great and it keeps you fuller for so much longer than any other food. It’s also filled with fiber. Make sure to opt for plain oats rather than the flavored kind, as the latter is filled with artificial flavoring and sugar. www.dietkundali.com

6. Almonds These are rich in monosaturated fat and contain Vitamin E. Together they combat belly fat and help reduce cholesterol. www.dietkundali.com

7. Olive Oil Whenever you’re cooking, try to include more olive oil. The hormones present in olive oil trick your brain into thinking that your stomach is full. You could even try consuming a tablespoon of olive oil 15-20 minutes before your dinner in order to eat less. www.dietkundali.com

8. Green vegetable Including green vegetables, like kale, lettuce and spinach during your lunch and snack time, in order to feel fuller for longer and to prevent yourself from going in for something unhealthy. www.dietkundali.com

9. Dark chocolate It is filled with zinc and other goodness that help increase body’s satiety levels. Just make sure that you are getting the kind that is low in sugar and is NOT milk chocolate. www.dietkundali.com

10. Less salt Stop adding extra salt to your foods. Try and add less salt while cooking. Consuming more salt can make your body retain water and bloat up your stomach. www.dietkundali.com

11. Avocado This fruit is filled with MUFA and contains high levels of betasitosterol that help to fight belly fat. Try to include more of this fruit in your breakfast and in your salads to stock upon its benefits. www.dietkundali.com

12. Banana It helps your body get rid of excess water. The extra amount of potassium that your body gets helps you rebalance the sodium amount. It also helps flush out extra fluid, thus reducing the bloated tummy. www.dietkundali.com

13. Yoghurt Eating normal yoghurt or Greek yoghurt promotes the growth of healthy bacteria in our belly and eliminates all bacteria and other issues that cause bloating, thus giving you a flatter stomach. www.dietkundali.com

14. Berries They are fiber rich and are a great slim-down snack. The antioxidants present in berries improve blood flow and help you lose more belly fat. www.dietkundali.com

15. The best way to reduce belly fat and to improve overall fitness is to keep an eye on what you eat. Plan your meals beforehand and try cooking them yourself. Eat your fill but make sure you don’t overeat. The best time to stop eating is when you’re feeling almost full and just a little pang of hunger is left. www.dietkundali.com

17. Excess belly fat is extremely unhealthy. It’s a risk factor for diseases like metabolic syndrome, type 2 diabetes, heart disease and cancer. The medical term for unhealthy fat in the belly is “visceral fat,” which refers to fat surrounding the liver and other organs in your abdomen. Even normal-weight people with excess belly fat have an increased risk of health problems. www.dietkundali.com

18. 12 Reasons That Make You Gain Belly Fat Sugary Foods and Beverages 2. Alcohol 3. Trans Fats 4. Inactivity 5. Low-Protein Diets 6. Menopause 7. The Wrong Gut Bacteria 8. Fruit Juice 9. Stress and Cortisol 10. Low-Fiber Diets 11. Genetics 12. Not Enough Sleep www.dietkundali.com

19. High-sugar foods include cakes and candies • high fructose content of added sugar 1. Sugary Foods and Beverages Bottom Line: Frequently consuming foods and beverages high in sugar or high-fructose corn syrup may cause belly fat gain. www.dietkundali.com

20. 2. Alcohol Red wine, it may lower your risk of heart attacks and strokes  high alcohol intake may lead to inflammation, liver disease and other health problems Bottom Line: Heavy alcohol consumption increases risk of several diseases and is linked to excess belly fat. www.dietkundali.com

21. 3. Trans Fats Trans fats are often used to extend the shelf lives of packaged foods, such as muffins, baking mixes and crackers. Bottom Line: Trans fats increase inflammation that may drive insulin resistance and the accumulation of belly fat. www.dietkundali.com

22. 4. Inactivity a significant increase in inactivity, weight and abdominal girth in men and women  women who watched more than three hours of TV per day to those who watched less than one hour per day. Bottom Line: Inactivity may promote an increase in belly fat. Resistance and aerobic exercise may prevent abdominal fat regain after weight loss. www.dietkundali.com

23. 5. Low-Protein Diets Getting adequate dietary protein is one of the most important factors in preventing weight gain. High-protein diets make you feel full and satisfied, increase your metabolic rate and lead to a spontaneous reduction in calorie intake  Bottom Line: Low protein intake may drive hunger and belly fat gain. It may also increase the hunger hormone neuropeptide Y. www.dietkundali.com

24. 6. Menopause Gaining belly fat during menopause is extremely common. At puberty, the hormone estrogen signals the body to begin storing fat on the hips and thighs in preparation for a potential pregnancy. This subcutaneous fat isn’t harmful, although it can be extremely difficult to lose in some cases. Bottom Line: Hormonal changes at menopause result in a shift in fat storage from the hips and thighs to visceral fat in the abdomen. www.dietkundali.com

25. 7. The Wrong Gut Bacteria Hundreds of types of bacteria live in your gut, mainly in your colon. Some of these bacteria benefit health, while others can cause problems. unhealthy balance of gut bacteria may promote weight gain, including abdominal fat. Bottom Line: Having an imbalance of gut bacteria may cause weight gain, including belly fat. www.dietkundali.com

26. 8. Fruit Juice Although fruit juice provides some vitamins and minerals, the fructose it contains can drive insulin resistance and promote belly fat gain Bottom Line: Fruit juice is a high-sugar beverage that can promote insulin resistance and belly fat gain if you drink too much of it. www.dietkundali.com

27. 9. Stress and Cortisol Cortisol is a hormone that’s essential for survival. It’s produced by the adrenal glands and is known as a “stress hormone” because it helps your body to mount a stress response. Unfortunately, it can lead to weight gain when produced in excess, especially in the abdominal region. Bottom Line: The hormone cortisol, which is secreted in response to stress, may lead to increased abdominal fat. This is particularly true in women with higher waist-to-hip ratios. www.dietkundali.com

28. 10. Low-Fiber Diets Fiber is incredibly important for good health and controlling your weight. Some types of fiber can help you feel full, stabilize hunger hormones and reduce calorie absorption from food Bottom Line: A diet that is low in fiber and high in refined grains may lead to increased amounts of belly fat. www.dietkundali.com

29. 11. Genetics This includes the gene for the receptor that regulates cortisol and the gene that codes for the leptin receptor, which regulates calorie intake and weight. Bottom Line: Genes appear to play a role in high waist-to-hip ratios and storage of excess calories as belly fat. www.dietkundali.com

30. 12. Not Enough Sleep Getting enough sleep is crucial for your health. Those who slept 5 hours or less per night were 32% more likely to gain 32 lbs (15 kg) than those who slept at least 7 hours. Sleep disorders may also lead to weight gain.  Bottom Line: Short sleep or poor-quality sleep may lead to weight gain, including belly fat accumulation. www.dietkundali.com

31. Attentive eating tips on to avoid accumulation of belly fat

32. Give devotion while you’re taking your meals:  In the place of chewing down unconsciously, enjoy the meals. Eat bit by bit; enjoy the smell and texture of your meals. If your brain wanders, quietly return your concentration to your food and how it flavor and experience in your mouth. For more details visit: http://dietkundali.com/login.jsp www.dietkundali.com

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