We all want to wear our favorite saree or figure-hugging dress, but we are always worried about our flabby stomach that is bulging out. This is really a terrific thing to worry about. Only one thing that moves in our mind is how to lose our tummy fat? If we are unsuccessful in reducing fat, then we can lose belly fat by decreasing our total body fat percentage. And by this, we do not hamper our daily habits to get a flat tummy. Many of us strive to achieve a toned, flat stomach. A flat and slim belly can be achieved by incorporating small changes into your day. You can hold in your abs while you walk or you can add the healthy fats to your diet.
Some people are working out daily. Few people are also there who have cut down junk food from their list. But they do not seem to lose a bit of their fat. Instead, they are gaining more weight. Few people around us live a sedentary life and have never been overweight. Are we among the individuals who give a regular visit to the gym? Are we religiously following a weight-loss diet? Are we taking weight loss pills? But still, the numbers on the scale keep going higher? Now the time has come to dig out the secrets and solve the mysteries of this unsolved theory. Here are few ways that can bring your belly back into shape.
1. Drinking Water
Our body is made up of approximately 70% of water, and you might be thinking of drinking less. This is the most dangerous thing that we do. Many of us think of not drinking enough water. Many women suffer from water retention and tend to restrict their liquid intake. They may be thinking that the less they drink, the less their bodies will retain. The truth is just the opposite. If we restrict water intake, your body will try to compensate and keep liquid, if there is a shortage of water in our body. This causes bloating. So it is recommended to drink two liters of water every day.
2. Break Up With Spices
Trying to stop bloating! Make a terrible relationship with the spices. Adding extra spice to your diet can make your body gain more fat. Try to eat a milder version of spices to avoid bloating. Few spicy foods can stimulate the release of stomach acid. This acid can cause irritation and others can ferment in the digestive system causing bloating.
3. Walking Is Important
Instead of meeting friends and partying together, eating all unhealthy stuff, we can work out and walk or jog. The reason is a weekly walking session is too health friendly. It burns all extra fat and helps you lose your belly fat.
4. Increase Fibre Intake
If we increase our fiber intake, it will surely assist us in losing your fat. We should take 10 grams of fiber daily. As it will reduce 4% of our fat. There are more enjoyable ways to increase our fiber. For example, we can take two apples, ½ cup of pinto beans, one artichoke, or two cups of broccoli. These all will give us 10 grams of belly-flattening fiber.
5. Add Avocado
Just half an avocado contains 10 grams of Monounsaturated Fatty Acids. This halts the increase of blood sugar. It tells our body to store fat around our belly. Eat these in ¼ cup servings to ward off belly fat without overdoing it.
6. Avoid Sweets
Sweets that cause bloating should be avoided immediately. Artifical sweetness is added in foods and drinks. “Diet” carbonated drinks also contain artificial sweetness. They should also be avoided as they cause gas and get trapped in your stomach.
7. Cut Down Dairy Products
May be some of us are not a fan of dairy products, so for us cutting down dairy products is easy stuff to lose the bloating. Few people don’t produce the enzyme lactase. This helps them break down the lactose, sugar that is found in milk. You need this protein in your body to break down the lactose. Otherwise, it forms gas and does bloat.
8. Chew Properly
We should be eating food properly until the food has turned into liquid. This will not only help to ensure that the food is digested properly but also helps us to eat slower. If we take more time to chew and have a taste of the food thoroughly, our meal becomes more satisfying, and it will also prevent us from over eating.
9. Avoid Large Meals
We should be eating less but within short time span. If we eat a large meal, it often leads to a feeling of fullness. But we will be more likely to eat more when we eat small meals at regular intervals. As a result instead of eating three meals every day, try to have five or six meals through out a day.
10. Choose Your Fruits And Vegetables
Though all the vegetables are good for our health, still green plays the leading role. Few green vegetables like broccoli, cauliflower, and cabbage may cause bloating and excess wind, but these vegetables do not digest completely in the small intestines may be due to a lack of enzymes. In the case of fruits and plums, they also are a usual suspect as they get packed with sugar alcohols. This gets fermented, causing bloating and gas.