How to Lose Belly Fat in Seven Days?
A fat belly is the link to various diseases. The alcohol consumption, junk foods and not having any exercises are the main causes of the belly fat.
To reduce belly fat and to have a flat belly, the persons should avoid junk foods, alcohols and should have an exercise on daily basis. The belly fat is the main cause of so many diseases.
Let us see how we can reduce belly fat in a period of one week.
Include aerobic exercises in daily routine
To reduce the belly fat, you must have the cardio exercises. The belly fat is reduced to a very large extent.
The swimming or running can exert a force on the belly that would reduce the fat of the belly. By burning more calories can make your body fit. Eat less and have exercise more.
Reduce refined carbs
One should avoid consuming refined carbs to lose fats around the abdominal cavity. It is not necessary that you must stick to a low carb diet plan, but you should eat unprocessed carbs.
The vegetables, white bread, white rice and sodas must be avoided to reduce the belly fat in one week. Such food must be taken in that is helpful in reducing calories.
Add fatty fish to your diet
Fatty fish such as salmons, sardines, tuna has a high quality proteins and also contains the omega – 3 acids.
If you have fish for 2 to 3 times in a week, you would see a difference in the reduction of heart diseases and it also burns the belly fats.
Researches have revealed that omega 3 acid has been a source of reducing the visceral fats that are produced around the abdomen.
Start a day with a high protein breakfast
Proteins build up muscles and also lead to the increase in the metabolic rate. The metabolic rate is also very essential for the maintenance of life.
The protein sources are eggs, meat, fish, chicken, dairy products and beans. These things must be taken in in the breakfast. The protein breakfasts are very necessary for working until the lunch time in the afternoon.
Drink enough water
If you don’t want to lose weight, stay hydrated. Drink at least 4 to 5 liters of water per day. Staying hydrated is very necessary for the survival of a human.
Drinking water right before starting a meal reduce your appetite and also ability to intake the number of calories. Avoid using beverages and other alcohols that are full of sugars and calories.
Drinking warm water with the lemon in the morning, kick starts the activity of the stomach. The digestive system also works well while drinking water.
Reduce your salt intake
Consuming salts may increase your belly fat. The salt consumption must be as minimum as possible. While purchasing salts, must read the labels on the packet.
If it contains high sodium concentration then avoid to use it. Because, it does contain the unhealthy sugars and fats. The salts must be used in the lesser quantity
Consume soluble fiber
The soluble fibers like proteins play a very crucial role in the body metabolism. The soluble fibers help to avoid unnecessary calories. They make you feel full for a few hours.
Soluble fibers are found in the barley, nuts, seeds, beans and lentils. Soluble fibers absorb water that forms a gel that reduces the absorption of extra nutrients from the food.
5 home remedies for flat belly
To have a flat belly, you must have to take in good and healthy food. If your food is not good then you would not have a flat belly.
The flat belly looks beautiful and for this, you must have a good diet plan. The food must be healthy and nutritious.
Let us discuss 5 home remedies to reduce belly fat.
Apple cider vinegar solution
Apple cider vinegar has an understandable cult because of how well it works. It helps by speeding up the rate of metabolism.
To maximize its benefits, you should take a tablespoon of the apple with the pint of warm water. To get the maximum benefits, take this half an hour before the meals.
Bitter leaf juice
Bitter leaf juice is effective for slimming the body. The juice is as effective as it is bitter. The bitter leaf juice is helpful in making the belly flat. You can us the traditional ways to make this.
But, you can blend it in the juicer. It helps in defecation. The awesome results of the bitter leaf juice are obtained by consuming it 30 minutes before going to bed.
Ginger, lemon and honey tea
This combination is very powerful to make the belly flat. The ginger, lemon and honey contains the antioxidant qualities that would help you healthier at all.
Boil ginger in the water, add a tablespoon of lemon and honey. Drink it when you want to drink it. The ginger and honey have the good health effects.
Cinnamon and turmeric tea
Cinnamon and turmeric have the antibacterial effects. These are helpful in reducing the bloating. If it is used properly, then the good effects of this can be obtained on a very tremendous basis.
Some drugs stores have the tea bags of these two things. They can be purchased and used for better results. The cinnamon and turmeric powder must be used with a cup of hot water.
Green garlic tea
Green garlic tea is super effective. But it may leave the mouth of a person smelling of garlic. The green garlic tea must be made at home and used for better results.
The article was a brief overview of how to reduce belly fats. The several methods have been discussed in the article to reduce the belly fat.
There are several home remedies for the loss of belly fats.The person who has a thick belly must adopt one of these methods in order to reduce the belly fats.
The several home based remedies are helpful in the loss of weight.
How to lose weight while breastfeeding?
Losing weight after pregnancy is very tricky. The women mostly gain weight during or after the delivery cases. The gain in weight must be avoided as to keep the body fit.
Losing weight while feeding the baby after delivery must be somehow tricky. The experts present their formulas for the weight loss during breastfeeding of a child.
For most of the moms among us, have a glimpse at their body after delivering a baby.
The women want to get their body as before the pregnancy. The body should look slimmer as much as possible. The women want to lose weight while feeding a child.
Once you have passed the first few weeks after giving birth to the baby. And then you get back to the original body shape, you will be happier.
Here we will discuss some tips that you have to follow in order to keep the body fitness beautiful and slimmer.
You can lose the weight without disturbing the milk production for the baby. Remember one thing, it took 9 months to develop a baby.
Give the same time to your body to recover its fitness and healing all the wounds and injuries on it.
Dieting while breastfeeding
Most experts do not advocate dieting while breastfeeding. This is because your body needs extra fuel and food to meet up the needs of your body as well as to meet up the needs of the baby.
You need about 500 extra calories per day. Mary Jane Detroyer said,
“We definitely recommend that mothers not to go on a particularly restrictive diet, nothing that’s lower than 1500 calories per day. It should not permit a robust milk supply”.
In general, she says an 1800 to 2200 calorie diet a day is optimal for overall nutrition, recovery and breastfeeding.
Some nursing women shed pounds quickly. Making milk burns a lot of calories in the body. The women should be conscious about how much they eat and versus how much they eat to reach homeostatic weight.
Foods to eat while breastfeeding
Eat normal. Do not lessen your food. The food should be rich in nutrients. The food should never be decreased otherwise, the milk production will be decreased. The milk production will be affected greatly if the food required by the body is decreased.
Problems arise when you substitute the nutrient dense food for others because they are quick and easy.
Grabbing the bag of chips or cookies when you feel exhausted is the most convenient. The cheese or the handful of the almonds or the crackers are better options.
Keep these things always with you and use these healthy things in order to make your milk more nutritious.
Fruits, vegetables and grains are full of minerals and vitamins. The whole grain wheat, rye, quinoa, millet should be preferably used.
Starches should be used that provide energy to help you produce milk. The better options are beans, potatoes, pasta and rice.
Lean protein from meat, fish nuts is to repair the body tissues.
Olive oil, cheese, eggs, avocados, nuts help provide a good balance of the mono unsaturated and omega – 3 that are important for the baby’s brain development.
Water is no doubt a very necessary part of our body. The water is really very important for the regulation of metabolism. You have to keep your body hydrated. The water is the major component of the milk. So, water should be drunk in plenty.
Easing into postpartum exercise
Being mindful of what you eat is the best way to jumpstart your metabolism and weight loss. The exercises should be a part of your regime too. It will boost your energy. It also causes your abdominal muscles to be back into the shape.
A natural weight lifting program of early motherhood, lifting your newborn walking up and down the stairs, pushing the strollers are enough to get started after two or three weeks after the birth of the child.
Do kegel exercises. It helps pelvic muscles strengthen more quickly.
Creates a pull in the stomach which can also toughen up the muscles.
Gentle stretching with a resistance band to work the parts of your body strained by breastfeeding, the shoulders or the back or chest cavity.
Go for a walk daily. Even for a short period of time.
Hold your baby close to your abdominal wall in order to reduce abdomen.
Building yourself back up
Once your health care provider gives you the green light to start exercising more regularly, that should be after 8 weeks of delivery.
The moms who have c – section operation should take some care of their operation while doing some hard job.
If you are super – fatigued, the worst thing you can do is to have an exercise. It could make you gain weight instead of losing calories from the body.
If you want to lose weight while breastfeeding, then you must try to work for the 150 minutes of moderate aerobic activity per week.
If you walk for 20 to 30 minutes per day, you can easily have a constant exercise of about the 150 minutes per week.
While exercising, do not impact the composition of the breast milk, you should replace any fluid you lose through sweating to keep your milk supply up.
Remember that giving birth and growing a baby is not a small feat. The body is a reminder you just did something amazing.
If you want to lose weight and want to have the body before pregnancy. Then, you have to take care of your health and diet. Make it enough strong so as to have the body fitness just like before.
How to Lose Weight With BMR To Hack Your Diet For A Fast Weight Loss?
How can you reduce your weight? You have to plan your meals. The meal planning includes the type of nutrients that is needed and consumed by the body.
The factors like type of nutrient consumes, frequency of meals, selective use of fasting also matter the most in diet plan.
You have to plan that how many calories will you lose. It all depends on the Basal metabolic rate BMR.
Let us discuss the BMR in detail.
What is BMR?
Basal metabolic rate is the number of calories that your body burns each day to perform its basic life sustaining functions.
These functions are involuntary processes in the body, breathing, digesting food, pumping blood, brain activity and many activities like that.
How can you calculate the BMR?
There are medical devices that help to measure the BMR. The BMR depends on the height, age, gender to give a rough estimate of the BMR.
You can use online apps that help you in calculating the BMR. There are formulas for the calculation of the BMR as per the body needs.
If you fall outside the age, gender, height while calculating the BMR you will find the drastic effects.
What affects the basal metabolic rate?
The factors like hormones, metabolic rate, genetics, age, gender and hormones are out of control then you must focus on the BMR. Focus on building the lean body mass by increasing the BMR.
Will you lose weight if you eat your BMR?
If I answer you shortly, then the answer is yes but it is not more sustainable. The BMR is the number of calories that the body burns at rest or while doing some activity like walk, talk, exercise etc. to maintain your body fitness, use your BMR as total daily energy expenditure.
How many calories you need to reduce from your diet in order to lose weight?
The amount of calories you need to deduct from your food must be less than the TDEE for weight loss. It also depends on how much quickly you need to lose weight.
You must minus 500 calories from your diet to lose one pound of fat per week. These rules are though safe but are not recommended for everyone.
Every person needs the calories in different amounts. This means that the need of calories deducted from the diet are change from one person to every other person.
The safest way to handle a caloric reduction is to reduce your intake by something marginal.
You must subtract 200 to 30 calories per day from your diet. And stick to this plan for seven days.
How do you calorie reduction safely?
The first thing to do is to cut any unnecessary snacks. The things like soda, chips, chocolate, alcohol etc. must be reduced from the diet. This step is enough to lose weight.
Proteins help in the weight loss. It loses fat or non – fat mass or the lean body mass.
The food that is low in calories but high in proteins must be preferred to use. The foods rich in proteins must be preferred to be used.
How to use BMR to build muscles?
If you want to build lean body mass, you must exceed the daily caloric needs and also do some physical exercise that strengthen up your muscles.
Start your IBM with the best physical exercises. Covert BMR into the TDEE by multiplying the factor that best reflects the amount of physical activity.
What foods should you eat to add extra calories for muscle gain?
The fat mass gain and increase in calories need the food that contains the carbohydrates or the proteins.
However, eating more protein won’t add to the measurable increase in the lean body mass.
The protein is important but caloric intake is arguably more necessary. Increase your number of calories.
It will add to the lean body mass. It’s important to make choices because the increase of food is not same for everyone.
As with the dietary plan, you must know how long it will take to see results. You can use online calculators to see where your IBM is today.
But, it won’t be tailored to the body composition changes you are making from the diet and exercise plan.
IBM is closely linked to your lean body mass. It will affect the number of calories you burn.
If you gain the body mass, your energy levels are going to increase. You will need to burn calories for various body activities.
On the other hand, if you want to lose weight, and you are on the strict calorie deficit diet, then you may end up losing lean body mass.
To stay before the curve, get your body composition tested, so you must know the lean body mass and BMR is changing. You need to optimize your diet to reach your goals.
Being overweight is a very big issue itself. The obesity leads to many other disorders in the body. These disorders may be fatigue, depression.
It may also lead to the seriously chronic diseases like heart diseases. Another major problem caused by the overweight is the acid reflux and the heartburn.
How to Lose Weight With acid reflux?
Acid reflux is a common disease. There are so many people that are suffering from this disease.
The regular cases of heartburn may be a symptom of the condition known as gastroesophageal reflux disease.
This disease is commonly known as acid reflux. But it is the more chronic condition that requires medical treatment to reduce the esophageal damage or the loss.
The heart burn does nothing to the heart. It is just opposite to its name. Rather, the name has come from the burning sensations that occur around your chest.
The burning sensations happen when stomach acid leak back to the esophagus.
Heartburn can happen to anyone once in a while. GERD can happen at least two times a week.
It may also cause the bitter taste in your mouth, coughing, excessive belching, flatulence, sore throat, difficulty in swallowing, wheezing.
Effects of weight on symptoms
Excess weight increases abdominal pressure, making stomach acid leakage or backflow more likely. The excess weight can promote the GERD.
Tight clothing can also aggravate the symptoms of the heartburn. Losing weight can help alleviate acid reflux. So, lose dressing is also a therapy for the GERD.
Weight is one of the best ways to beat GERD. The first step is to reduce your daily calorie intake.
Eat a food that is less in fats. The less fatty food also decreases the case of the heartburn. The food should be non – nutritive such as sugar.
Exercise is another technique for weight loss. The technique is really helpful for the people that suffer from the heartburn.
Taking a walk after a meal helps with calorie – burning as well as digestion.
For severe obesity, the surgery is required. You can have the following steps in order to avoid or prevent the heartburn. These are as follows:
Eat smaller meals.
Do not eat less than 2 hours before going to bed.
Elevate your head of bed 6 to 10 inches with some foam wedge.
Avoid spicy and high fat food.
Weight gain and other risk factors
Being overweight is the biggest factor that is linked with the GERD. Temporary weight gain such as during pregnancy can also cause heartburn.
There are some other symptoms generally clear up once you get back to a normal routine.
Acid reflux may also aggravate and cause other health conditions like asthma, chest pain, cough, sore throat, vocal cord tumors.
The diet can play a role in acid reflux. Some foods can aggravate GERD. These foods are alcohol, carbonated drinks, citrus foods, coffee, fatty foods, garlic, mints, processed foods, spicy foods, tomatoes and other related products.
Ways to promote healthy sustainable weight loss
Try to create a long term, sustainable, personalized and healthy weight loss. The healthy weight is essential for the healthy life. The weight loss must have the long lasting effects.
Understand your goals and whys
You may want to lose weight to look beautiful and slim before others. The weight loss is important for the good appearance of the body.
It may be the extrinsic motivation that insist you to lose weight. You may want to look thin on a wedding or to gain some popularity on social media.
Intrinsic motivation may come from yourself. These may include your self – esteem, mood, health and energy levels.
While aiming to look better for yourself or others can be the motivator. You can have improved stamina, mood or reduced triglyceride and blood pressure levels. It may add up to the long term weight loss.
If you want to lose weight, it is important to achieve the realistic, attainable goals.
You can lose 5 or 10 pounds per week in this way.
Working with a healthcare professional can help you to determine a safe and reasonable weight loss goals.
You must have heard of that proverb “slow and steady wins the race”. So, the persons who want to lose weight should adopt such ways that can be effective for a long time.
Avoid overly restrictive, fad and very low calorie diets
The liquid drinks can play a role in the weight loss. The juice cleanses 500 calories per day. The person can lose 10 or more pounds in a week.
You do not have to spend much of your time, energy, money or a toll on your physical and mental health.
Weight loss might be a punishing task for you. You have to take the diet you even hate.
A healthy, nourishing, sustainable weight loss promoting dietary plans must be nourishing, enjoyable and giving you energy.
Participate in activities that you enjoy
Shifting the focus from the weight loss to improved physical fitness may boost up your health. It also reduces your disease risk.
The increased physical activity or the cardiorespiratory fitness was meant to lower the mortality risk compared with the intentional weight loss.
The physical activity improves health markers and helped people maintain their weight loss with time.
Make sure to take some rest. The rest is necessary to carry out all the life activities. The rest must be taken after some work.
You should participate in hiking, walking, biking and swimming. These activities can help in weight loss.
Choose small calorie reductions to induce slow, sustainable weight loss
Mostly the crash diets and fast weight loss severely restrict the calories. It can cause increased hunger, loss of lean body mass and decreased body weight.
The restriction in the number of calories can negatively affect your mood an amount of energy required by body. The person may feel demotivated and miserable.
To promote slow weight loss and to minimize the negative metabolic activity, restrict your calorie loss up to 200 to 300 calories per day. You should not lose more number of calories.
The energy needed up by the body may depend on your age, activity level and gender. A good dietician can help you determine your daily needs and appropriate calories reduction per day.
Get help from the right people
Weight loss especially the long term weight loss and sustainable weight loss can be challenging and isolating.
You must go for a doctor and the healthcare professional. They might give you useful advices so in order to lose weight. Go and consult a nutritionist. The nutritionist will give you a treatment with the healthy vegetables and fruits.
The mental and the physical health must also be looked after for the better health. The social media experts must also have the useful ideas for the people who want to consult them.
If you follow some untrained person, you may face the restricted weight loss, the weight loss supplements, liquid cleanses, extreme exercise routines etc.
Be kind to yourself
The health is much more important than the weight or the appearance of your body. The weight loss is not much important thing as compared to your health.
Your body needs nourishment, kindness and respect. It does not matter how much you weigh currently.
Losing excess weight can improve your health and self – esteem. But, it may affect your physical and mental health.
Losing weight must not be painful for you. If you are taking some steps for weight loss that are painful for you then, you must give them up.
Plan something that puts your future health first, prioritizing nourishing, nutrient dense foods, enjoyable movements, stress reduction, getting enough sleep, plenty of self- care.
Losing 10 pounds per week is possible but it does not worth. In fact, it could be detrimental to your physical and mental health.It’s important to focus on improving your health through a sustainable and nourishing dietary and activity plan that involved getting enough calories from the nutritious food.