Healthy Diet Plan To Lose Belly Fat: Do’s And Don’t

Belly fat not only affects your self-confidence but it also makes you lethargic. Fat that gets collected around your belly is termed as visceral fat and it increases risk of type 2 heart diseases and heart disease. But you don’t need to get disheartened, there are certain changes that you need to do in your lifestyle.

Causes Of Gaining Belly Fat

• Sedentary Lifestyle: A sedentary lifestyle is a plague for your health. The studies have found that it causes weight gain and increase in abdominal girth in men and women.
• Low-Protein Diets: Protein in diet makes you feel full. Having a protein deficit diet means that you will end up eating more carbs which is not good for health.
• Menopause: Post menopause, estrogen level gets reduced which causes visceral fat to get stored in abdomen instead of thighs.
• Wrong Gut Bacteria: A good and healthy gut not only keeps your metabolism good but it also improves your health. Imbalance in gut bacteria can cause weight gain.
• Stress: You eat more when you get stressed as it releases hormone like cortisol that make you feel hungry.

Exercises Effective To Fight Fat

• Heat Outdoors: Outdoor exercises like running, jogging, biking helps you to burn belly fat.
• Yoga: If post-menopausal women do calming yoga exercises then they are more likely to lose fat. It also keeps your stress level low and lowers cortisol levels.
• Cardio: Cardio helps in getting rid of overall fat. Go for a run regularly, do it at least thrice a day.
• Avoid Crunches: Crunches are good for building muscles and they make your stomach bigger as your abs get thicker. You should focus on strengthening your back muscles.
• Interval Training: When you do exercise while taking resting periods then your muscle gets build quickly and you develop endurance.

Also read:

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Tips To Lose Belly Fat

• Go To Bed On Time: Every hour you sleep late your BMI increases by 2.1 points. Sleeping on time makes your metabolism good.
• Wake Up Early: Experts say that if you will wake up early, you will have a disciplined lifestyle. You will get more time to focus on your health.
• Pick Up Smaller Plates: Smaller plates make your meal portion look bigger. It encourages you to eat less food.
• Eat Breakfast: Breakfast boosts your sleeping metabolism, which helps in weight loss.
• Chew Your Food Well: When you chew your food well it gets broken down easily in digestion. Your food gets assimilated well when you chew nicely.

Foods To Avoid

1. Sugar
2. Carbonated Drinks
3. Dairy Products
4. Meat
5. Fried Food
6. Alcohol

Foods That Fight Belly Fat

1. Bananas
2. Nuts
3. Pulses
4. Citrus Fruits
5. Oats
6. Eggs