Easy Diet To Reduce Belly Fat- Food, Workout, Lifestyle

Diet To Reduce Belly Fat

Do you also feel shy wearing crop dresses or tight dresses or shirts because of your belly fat, we know it looks uncomfortable and belly fat also harms your health, some diseases are directly connected with body fat like Hypertension, diabetes type 2 and other great diseases. So, it’s really necessary to reduce fat from your body for your health and your attractive presence. Well, you already have tried a lot of diet and workout plans but if it doesn’t work for you don’t need to worry losing belly fat takes a lot of time and hard work so be patient and keep trying. We are here with some diet, work out and list of foods you need to avoid.

Let’s start with a diet plan. Visit dietitian for exact knowledge of how much quantity of food you should consume according to your weight.

Early Morning (6:00 am – 7:00 am)

  1. You can take 1 tablespoon of honey and 1/2 lime with warm water.
  2. 2 tablespoon soaked Fenugreek in 1 cup of water. You need to choose between these every day.

Breakfast (8:00 am)

  1. High Protein food such as egg, almonds, beans (boiled or baked).
  2. Fruits and nuts.
  3. Soy milk or banana milk Shake.
  4. Boiled egg, spinach. omelet, green tea, or black coffee.
  5. Oatmeal pancake.
  6. Tofu, bacon strips, 

Snack (10:30am)

  1. Fruit, green tea, or black coffee.
  2. Multigrain biscuit.
  3. Dry fruits, organic fruit juice.

Lunch (1:00pm)

  1. Tofu, salad, yogurt
  2. Mushroom soup
  3. Veggie millets, buttermilk
  4. Boiled chicken, salad
  5. Sprout, fruits, and veggies salad

Snack (4:00pm)

  1. Green tea, multi-grain biscuit
  2. Any light snack with herbal tea.
  3. Salted popcorn
  4. Organic fruit juice.

Dinner (7:00pm)

  1. Soup, salad
  2. Beans, chicken soup with vegetables
  3. Mixed veggies
  4. Chicken with stuffed herbs
  5. Mushroom or chicken soup, 
  6. Milk before bed

Foods to avoid 

Fruits: grapes, and sapodilla.

Protein: Beef, pork, and chicken with skin

Dairy: skim milk, low-fat yogurt, and cream cheese.

Nuts and seeds: cashew nut

Fats and oils: canola oil, vegetable oil, and lard 

You should also go through this workout plan . It is designed for a week you can repeat it every week. Don’t do it by yourself ask any Trainor to tell you the time you should spend doing the workout as per your weight.

Day 1

  • Warm-up to relax your muscles – 10 minutes
  • Crunches – it is an abdominal exercise that helps in reducing belly fat and building abs as well.
  • Leg straight up crunches – it strengthens and tone abdominal muscles
  • Bicycle crunches – helpful in reducing belly fat and thigh fat as well
  • Leg raise – helpful in tightening abdominal muscles
  • Flutter kicks –tone lower body and helpful in getting abs 
  • Elbow plank–it strengthens back and reduces belly fat work for upper and lower body simultaneously.
  • In last cool down stretch

  Day 2

  • Warm-up
  • Kapalbhati is yoga which helps in reducing belly fat and also helpful in curing digestion problems.
  • Downward dog pose – calms the brain, stretch hands and shoulders, strengthens arms and legs.
  • Do Savasana for 5 minutes in starting increase time when comfortable.

    Day 3

  • Warm-up 
  • Squats–build leg muscles
  • Sit-ups–diaphragm strengthening.
  • Leg up crunches
  • Russian twist – reduce side belly fat
  • Calf raises the make lower body strength.
  • Mountain climber- increase your mobility 
  • Spider climber –it makes lower body muscular.
  • Cooldown stretch – 8 minutes

Day 4

  • Warm-up 
  • Play outdoor sports
  • Cooldown stretch

Day 5 

Your body also needs rest keep a day in week to rest

Day 6

  • Warm-up
  • Burpees–improve body posture, increase strength.
  • Resistance band Russian twists–strengthen your core and spine, good for abs.
  • Lying ankle tap–it reduces belly fat, strengthens legs and thighs.
  • Medicine ball slams –it works for abdomen, triceps, back, etc. It strengthens the body. 
  • Standing alternate cross kicks–works on the abdomen. Good for cardio.
  • Wall push-up/ knee push-up/ regular push-up–beneficial in building upper body, good for back, and abdominal muscles.
  • Leg raise–strengthens core muscles.
  • Battle rope–good for building muscles and increase mobility 
  • Side plank
  • Elbow plank
  • Cooldown stretch -10 minutes

Day 7

  • Warm-up
  • Play an outdoor game
  • Cooldown stretch – 10 minutes 

With diet and exercise you need to do minor changes in your lifestyle:

  • Drink enough water to stay hydrated.
  •  Eat after every 2 – 3 hours of break.
  • Don’ t consume excessive salt and sugar.
  • Get enough sleep to feel fresh in the morning.
  • Do meditation in the morning.
  • Avoid junk food.
  • Instead of ordering food from the restaurant, make your own and use healthy items to cook.
  • Do exercise per week at least 4-5 hours.

Losing belly fat is a bit difficult job but it isn’t impossible you can do it by following proper diet and exercise to reduce belly fat.

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