how to reduce fat simple ways
There are many diets that help you lose weight fast - some of them make you feel hungry and some can't eat. But is it good to lose weight, to get it back? To keep several pounds off permanently, it's best to lose weight gradually, and many experts agree that you can lose weight without going on "diets". You just need to make some changes in your lifestyle.
One pound of fat is equal to 3500 calories. By reducing 500 calories a day through diet and exercise modifications, you can lose about a pound in a week. If you just want to maintain your current weight, eliminating 100 calories per day is plenty, allowing you to lose one to two pounds of weight, which adds up to an adult every year. Follow one or more of these simple, pain-free plans to help you lose weight without going on a "diet."
have breakfast every day
Many people think skipping breakfast is a good way to cut calories, but they usually eat more throughout the day. "Studies show that people who eat breakfast have a lower BMI and perform better in school or in the boardroom than those who do not." For a quick and great start to your day, have a bowl of just cereals with fruits and low-fat dairy.
chew your food
Set a timer of 20 minutes and watch yourself how slowly you eat. This is one of the main habits of practicing weight loss without complicated diet plan. Taste each bite and taste it until the bell rings.
More sleep, less weight - An hour more sleep each night can help a person lose 14 pounds in a year, according to University of Michigan researchers who cut 2,500 calories per day. This suggests that you can cut calories by 6 percent without doing anything by sleeping in place of inactive activities – such as eating useless snacks.
eat more vegetables
Serve three vegetables with tonight instead of just one, and you'll eat more without really trying. More variety drives people to eat more food – and eating more fruits and vegetables is a great way to lose weight.
drink soup
Have soup at the beginning of a meal, as it controls your appetite and slows down the process of eating. Don't have soups with cream, it can be high in fat and calories.
Check out your old skin tight clothes
Hang an old favorite dress, skirt, or jeans up front and look at them everyday. Keep your eyes on this. Choose an item that's a bit small, so that you can wear it as a reward very soon. For your next little goal, pick out last year's cocktail dress.
Make a Better Slice of Pizza
Choose vegetables instead of meat to garnish the pizza and you can cut 100 calories from your meal.
cut sugar
Replace sugar-sweetened drinks like regular soda with water or zero-calorie fruit juices and stay away from 10 teaspoons of sugar.
Use a tall, thin glass
To reduce the calories you get from liquids without dieting, use a tall, thin glass instead of a short and wide glass. You'll drink 25% to 30% less of juice, soda, wine, or any other beverage.
limit alcohol
Alcohol contains one gram more calories than carbohydrates or proteins. It can lighten your resolution, causing you to eat chips, peanuts, and other things beyond your normal limit without thinking.
Take Green Tea – Drinking green tea can be a good strategy for weight loss.
do yoga and meditation
According to a study, women who do yoga have more ability to lose weight than others. What's the relation? People who do regular yoga take a "conscious" approach to their food.
eat at home
Cook food at home for at least five days in a week. A Consumer Reports survey found that the habit was at the top of people who were successful in losing weight. Find it challenging? Cooking can be easier than you think.
Lose weight of children like this!
Nowadays, the complaints of obesity in children are increasing. Obesity causes physical as well as mental problems. Many times children start falling prey to inferiority complex due to obesity. In such a situation, the increasing obesity disease in children can be reduced by taking these measures.
excercise
To reduce obesity, inculcate the habit of workout in children, encourage them to keep the body fit and if possible, you should also exercise with them. This will boost the morale of the child and he will focus on exercise with more enthusiasm. Tell them the benefits of yoga. Also joining a health club is also a good solution. Ask them to play outdoor games. By this the weight of the children will be controlled.
expert advice
If your child's obesity is increasing continuously, then take it seriously and consult an expert about it. Rapid weight gain of the baby can also be a sign of some disease. In such a situation, expert advice will prove to be effective and you will know what is the reason for the child's weight gain.
healthy diet
To lose weight, it is very important to take special care of the diet of children. Actually, children like junk or fast food, which are most responsible for increasing obesity. Stop children from eating such food. Keep lentils and green vegetables in their food. Keep children away from high calorie snacks and chocolates. Give them a healthy diet.
lose weight by drinking lukewarm water
Water is very important for our body. A person cannot live without water, but lukewarm or hot water is also no less beneficial. It is a mine of virtues. Drinking lukewarm water reduces obesity.
Warm water is very beneficial for people suffering from obesity. Sip a glass of lukewarm water half an hour after eating food and drink it, body weight is reduced. The logic behind this is that lukewarm or hot water flushes out the toxic elements of the body. Due to this, the process of cleaning the body's dirt is accelerated and the dirt comes out through the kidneys.
Apart from this, drinking some warm water also relieves constipation. Bathing with warm water eliminates fatigue and makes the skin glow. Along with reducing weight, using hot water also balances blood circulation. Drinking hot water mixed with lemon and honey increases immunity, as well as this mixture is also beneficial in reducing weight. For proper kidney care, one should drink lukewarm water twice a day in the morning and evening. Due to which the dirt present in the body comes out and the body remains clean.
Control the growing stomach with some special abstinence in food
Often the onset of many diseases starts with the problem of stomach discharge. According to a health expert, we can avoid belly fat by reducing the amount of salt in our diet every day and using more and more fiber-rich food rich in potassium.
Robin Chutkan, a gastroenterologist who founded the Digestive Center in Washington, USA, says in his new book that women are more prone to belly fat than men. The main reason for this is that the length of the intestine of women is more.
According to the website femalefirst.co.uk, in this new book, Chutkan has told that there are some basic differences in the digestive system of women and men. Therefore, some precautions should be taken to prevent stomach from coming out.
Some special tips of chutkan are as follows-
Excessive use of salt in food can also lead to flatulence. Eat a maximum of 1500 mg of salt in a day.
The best way to stay fit and slim is to use a mixture of food containing soluble and insoluble fiber. Avoid excessive filling of the stomach, as it leads to constipation.
Since sodium maintains the water level in the body, potassium helps in getting rid of excess water. Consuming foods rich in potassium like bananas and sweet potatoes helps in slimming the mid-waist area.
By consuming enough water, the food fibers are able to do their work in a better way and keep the complaint of constipation away.
Stay away from foods that are difficult to digest, such as sugary or fatty foods.
Our body is not able to digest flavored beverages, low carbohydrate and sugar free foods easily.
Bacteria found in the large intestine try to ferment them, causing gas in the stomach and bloating.
With the help of just these two exercises, the belly will be less.
If you are troubled by your belly and are working hard to get it in shape, then stop for a while and think for once that it is not that you will make yourself sick in the process of removing excess fat from the body. Are you making
Every person wants that he can become fit by reducing the belly peeping out of shirt or T-shirt. And for this, many people do different types of exercises day and night. But they do not know that instead of benefiting from it, they are not harming.
Yes, fitness experts tell that those who are maintaining an exercise routine for weight loss, they should be careful and first decide which exercise and how much exercise is better for them. People who do all kinds of exercises without thinking, they can get harm instead of benefit. You will be glad to know that you do not have a lot to reduce your weight.
Rather, two exercises are enough. But along with exercise, it is also important to take care of diet and routine. So let's know which are these exercises and what is the right way to do them.
kettle ball swing
In group classes, you will be taught to do plyometrics (a type of exercise that involves very fast movements). In this, by tying weights, the table has to be kept jumping. But jumping and crossing the step-up bench and then tying a dumbbell or light weight to the ankle can be dangerous, as it can lead to injury.
Although jumping burns a lot of calories, but the point is that jumping with weights can stretch a tissue or muscle or even cause injury. Fitness experts suggest that if you want to jump, swing the kettle ball. Dumbbells and barbells should only be used in resistance training programs, where all your movements are closely monitored by the trainer.
Kettle ball exercise requires standing in a bent position (half bend). After this, a little gap is made in both the legs and holding the kettle balls in both the hands, it is swinging between the legs and lifting them up to the shoulders.
boat style
This exercise to stretch the body in the shape of a boat is a very effective and beneficial exercise to reduce belly fat. To do this, sit on the ground, so both your legs should be straight. Now while raising both the hands, draw the breath and while bending, touch both the toes with the hands. During this try to touch your knees with your shoulders. Do this exercise three times a day. Within a few weeks, you will be able to feel the reduction in your belly fat.
Don't take a fad diet. Detox is not the best way to lose weight. Rapid weight loss can prove to be dangerous at times. A fad diet prevents you from becoming fat, but it can be associated with many health problems and in many cases, you become fatter than before. Eat nutritious food on time and eat little less than hunger.
For weight loss, first of all contact a dietician and make a suitable diet plan so that you can lose weight in a healthy way and exercise can also have full effect. Better results can be achieved by taking both diet and exercise together for weight loss.
Workout on an empty stomach then touches the fat
Another mantra to get rid of obesity has come. A recent research has found that by getting up early in the morning and doing regular exercise before breakfast, obesity runs away quickly. According to research, people who exercise after breakfast can reduce their obesity by up to 20 percent more than those who workout after breakfast.
Through this study, the researchers tried to find out whether exercising in the morning after being hungry all night increases appetite and makes people eat more food. In the study, 12 active people were asked to exercise on a treadmill for some time around 10 in the morning. These included people who exercised both before and after breakfast.
Later all the participants were given chocolate milk shake and pasta was given for lunch. The participants were told that they could eat their stomach full. Researchers Emma Stevenson and Javier Gonzalez's group found that participants who exercised without breakfast did not feel the need for more food during the day. The participants who exercised on an empty stomach were able to lose 20 percent more fat than expected!
