Top-7 tips to burn belly fat

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   Burn Away Belly fat


Tips to Burn Fat

1. Sleep (for tummy fat)

If you want to work late at night, think again. When your biorhythms are off, you end up eating more. When you’re tired you produce more ghrelin, which triggers cravings for sugar and other fat-building foods. Losing sleep can also alter your hormone production, affecting your cortisol levels that cause insulin sensitivity, prime reasons for belly fat! Getting about 7 hours of sleep a night is one of the best things you can do for your body shaping goals.


2. Short bursts of exercises (for tummy, thighs and hips) 

1000 crunches a night may get you strong abdominal muscles, but with a layer of fat on top, you will not get the results you really want. Instead of all those crunches, do exercises that engage multiple muscle groups and work your cardiovascular system. Try planking, where you hold yourself in a pushup position, resting your forearms on the ground. Try 3 or 4 sets of holding for 30 seconds each. Getting up and moving throughout the day by going for walks will also help. Remember key is to do full body workout and short bursts of workout (circuit training, interval training) is best for weight loss. Circuit training is found to be much more effective than traditional cardio for burning fat from all over the body.

  

3. Remove or reduce Refined grains/Sugar (for love handles, thighs and hips)

Fighting belly fat is 80% healthy diet.  Consumption of sugar is directly related to insulin production in body and more insulin is responsible for love handles. So, more sugar, more insulin, and more fat around love handles. Sugars also convert testosterone (yes ladies you do have some) into estradiol (the fat storing estrogen) thereby increasing lower body fat.


4. Vitamin C (for tummy fat)

 When you’re under extreme stress, you secrete more cortisol hormone. Vitamin C helps balance the cortisol spikes that happen to you under this stress. Besides being a good way to counteract a cold, Vitamin C is also essential for making carnitine, a compound used by the body to turn fat into fuel, making this vitamin your fat burning friend. If you’re going through an emotional crisis, stress from work, or a bad eating splurge, increase your vitamin C – it’ll help counteract the negative side effects. Try bell peppers, amla, and orange or kiwi fruits. Chia seeds is another wonder food which has more Vitamin C than oranges, plus tons of other benefits.

 


 

5. Keep 3 hours between dinner and bedtime (for belly, tummy, thighs)

 Try not to have late night snacks. The main problem with late night snacking is that there is not much activity done afterwards. People go straight to bed right after the late night meal because they are tired. So, this will cause high sugar levels in the blood stream and no energy spent after that. The excess sugar will just turn into belly fat very quickly. 


6. Drink Less Alcohol (belly fat)

Decrease alcohol consumption. If you drink a lot, you will accumulate fat around your waist. Excess alcohol consumption can really give you a belly. Have you seen people who are slim all over but have a beer belly sticking out? Well, that is the effect of excessive alcohol consumption. Alcohol does not contain any nutrients at all. So, all the energy consumed through alcohol will be stored as belly fat! If you want to lose weight fast then you need to stop drinking for a while. You do not need to give up alcohol completely, but just drink in moderation. Do not drink everyday and limit yourself to just one glass of wine or one bottle of beer every week.


7. Avoid Soy (For thighs & hips)

Soy is higher in phytoestrogens than just about any other food source. Phytoestrogens are plant-based estrogens that mimic estrogen in our bodies. Independent research has clearly shown that consuming phytoestrogens is downright dangerous for the human body. Apart from weight gain in thighs & hips, it causes lot of other diseases like cancer.

Some other quick tips to control your estrogen levels are:

1. Increase consumption of one-two glasses

2. Consume Omega 3 Fish Oil 3. Avoid Birth Control Pills

4. Go Organic

5. Drink Green Tea

  

Location: Delhi, India

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