How To Reduce Belly Fat: Belly fat is a problem for most people in India. Belly fat is a disease due to which many diseases start growing in the body like a silent killer. But most people do not take it seriously. Actually, whether it is belly fat or body obesity, both of these increase when the metabolism slows down. When we eat food, we get nutrients from it. Through the process of metabolism, these nutrients are converted into energy but when the energy is not spent, this energy starts accumulating in fat. Therefore, if you want to reduce belly fat, then increase the metabolism of the body. For this, you do not have to do much but focus on 6 main things.
essential things for weight loss
1. Take a healthy diet-Cleveland Clinic According to endocrinologist Dr. Marcio Griebeler, a healthy diet is the first priority to reduce belly fat. For this, it is important for you to understand which food is good for you and which is bad. To lose weight, you mainly have to consume more protein and less carbohydrates. The more balanced and plant-based food you consume, the more you will be able to curb obesity.
2. What to eat- The most important thing while losing weight is what to eat. Every person’s body reacts differently to everything. For example, some people digest papaya very well, while others do not. What kind of work you do and what you need in this situation is very important. Often people who work at night remain overweight. Therefore, choose a pure diet for what to eat. Generally consume whole grains, fresh fruits and vegetables, fish, eggs etc. Do not consume red meat, processed food, packaged items, oily items, pizza, burger, fast food, junk food, alcohol, cigarettes.
3. Exercise-No matter how healthy your diet is, if you do not exercise, you will not lose weight. Consider exercise as a lifestyle marathon in your life. It is not necessary to do strenuous exercise for this, rather 150 minutes of moderate exercise a week is perfect. You do not have to do much for this, but do non-gym exercises like walking, jogging, running, biking, swimming, squats, kettlebell. Walking 10,000 steps daily can prove to be better.
4. Manage stress-Dr. Marcio Griebeler says that till date we have not seen any person who has lost weight while being under stress. If you are under stress, you will not lose weight. Everyone has some stress in life but one has to learn to manage it. To reduce stress, do long deep breathing exercises. Along with this, meditation and yoga are the best ways to relieve stress and depression.
5. Get enough sleep-If you do not sleep properly, your cortisol level will increase. Cortisol level is the biggest cause of stress. Therefore, it is important to get adequate sleep every day.
6. You need a break too-When the workload increases, a break is also very much needed. Take complete rest one day a week. But on this day, do not waste time only on alcohol and cigarettes, but spend quality time.
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Tags: health, health tips, Lifestyle, weight loss
FIRST PUBLISHED : August 1, 2024, 17:12 IST
