TIPS FOR YOUR BELLY TO GO FLAT

Dr. Vivek Moitra

Dr Vivek Moitra,
Chief Physiotherapist,
Instant Healing Physiotherapy Clinic,
Near Sambhram Engineering College,
Vidyaranyapura, Bengaluru- 560097
Contact: 9886555614/ 9945352211

Are you struggling with a stubborn midsection? Losing that belly fat is about more than just aesthetics; having excess weight around the midsection can increase your likelihood for a variety of illnesses, including diabetes, stroke, heart disease, and certain cancers. This article will teach you how to lose belly fat and improve your overall health in the long run.

1. Eating Right

Reduce your caloric intake. While it's impossible to lose weight from only one part of the body, people who lose overall body weight tend to lose belly fat first.

• Cut down on sugar and starch. These types of foods tend to be stored as fat if the calories are not burned off immediately, and provide little in the way of nutrition. Instead, eat a diet that is primarily composed of vegetables, fruits, whole grains, and lean proteins like fish, chicken, turkey, and tofu.

• Keep a diet journal to help you keep track of the food you eat. Studies have shown that people who keep diet and exercise journals tend to lose more weight than people who don't.

• Avoid snacking in between meals or late at night. If you are hungry in between meals, munch on healthy things like carrots, celery, nuts, or fruit.

• Reduce your portion sizes. Remember that all foods can be enjoyed in moderation, as long as you don't overdo it.

Stay Hydrated:

• Water keeps you full in between meals, and helps avoid mistaking thirst for hunger. You should drink atleast 8 glasses of water everyday.
• Drink one full glass of water before every meal. This will fill up your stomach so that you feel fuller faster.
• Skip the sugary sodas and fruit juices and opt for water instead. This will save you hundreds of unneeded calories.

Exercise Regularly:


You should get half and hour of moderate to vigorous aerobic exercise atleast four times a week. Ideal exercises include jogging, walking, and uphill cycling.Whatever exercise you chose be sure you are getting your heart rate up.

• Choose an exercise that you genuinely enjoy. If you are having fun, you will be more likely to stick with it.

• If you don’t have time to go to the gym or get formal exercise, then find ways to incorporate more physical activity into your daily life. Do chores around the house, walk to your destination rather than driving, or go out dancing with friends. Remember, that exercise doesn’t always have to feel like work.
Get Enough Sleep:

People who are sleep deprived tend to feel sluggish, causing them to overeat to compensate for the lack of energy. Getting atleast 6-7 hours of sleep a night is crucial to maintaining your overall health, and can help you manage your weight in the long run.
Mange Stress:

While a certain amount of stress is unavoidable, too much stress can increase the level of cortisol in the body, which is responsible for excess fat storage.

• Regular exercise can manage stress. If you suffer from chronic stress, consider taking up yoga,meditation, or any other mind-body activities that focus on breathing, good posture and relaxation.

• Eliminate stress inducing people and/or things from your life, if possible. If your job is the cause of your chronic stress, consider changing careers or cutting down on your hours.

• Manage your time. Constantly running late and feeling pressed for time can be a major cause of stress. Better manage your time by making a list of things you need to accomplish in a given day, and check each one off as you go. Use a daily planner to to help organize your schedule and keep track of obligations.

Don’t try to spot reduce;

Crunches and other ab-busting work outs are great if you are trying to build muscle, but if you have excess belly fat, these type of exercises will build muscle underneath the fat without without targeting the fat itself. Instead of trying up your stomach only, focus on total body toning exercises that build overall muscle mass. The more you have, the more calories you will burn even when you are resting

TIPS:
• Stay focused and think about the clothes that you want to be able to wear.

• Track your progress by taking measurements, taking "before and after" pictures, and weighing yourself at least once a week.

• Time how long you run/ do exercise daily.

• Find an exercise or diet buddy to help keep you motivated.

• Cook meals at home when possible, and use olive oil or cooking spray rather than butter. When eating out, opt for protein-rich foods over starchy foods like pasta. Ask for dressings and sauces on the side to cut down on extra calories.

• Consider hiring a nutritionist or personal trainer to help point you in the right direction and keep you motivated.

Set yourself a goal and when you reach it, award yourself.