Ten practices that will help you reduce belly fat quickly are covered in this article.
Excess belly fat is an uncomfortable issue for many. Small, unhealthy habits accumulate fat in our belly. These habits are one of the causes of fat accumulation in other parts of the body besides the stomach. This article discusses 10 habits that will help you lose belly fat quickly.
Avoiding these unhealthy habits can reduce not only belly fat but also waist fat, face fat, thigh fat, and butt fat.
1. Avoid fast eating habits:
When food enters the stomach after ingestion, signals are sent from the stomach to the brain—stomach-to-brain communication, in simple terms. It can take up to 20 minutes for the brain to recognise whether the stomach is full or not. Eating fast is more likely to lead to overeating, as the message of fullness may not reach the brain as quickly from the stomach.
Eat slowly and pay full attention to food while eating to avoid overeating. This process is called ‘mindful eating’. In this way, it is possible to avoid consuming extra calories. But if, for some reason, you have to eat very quickly, then take a certain amount of food on the plate and finish eating only that. There will be no possibility of eating extra food.
2. Do not skip any meal:
Many people plan to skip breakfast and eat lunch all at once. Skipping meals at one meal can lead to overeating or unhealthy eating at the next meal. Therefore, there is a possibility of increasing belly fat.
If you have a habit of skipping meals, try to change it now. Don’t skip meals. If a meal is missed for some reason, then one should be careful not to overeat or eat unhealthy food at a later time.
3. Choose small plates instead of large plates:
In this case, the important thing is not the size of the plate but how much food is going into the body. Usually, if the size of the plate is large, more food can be stuck on the plate, so the subconscious mind usually takes a little more food. Most people tend to finish the entire amount of food on the plate. Even if the stomach feels full with some food left, the food is not left on the plate. This leads to overeating, weight gain, and the accumulation of fat in the body.
Take food on small plates to avoid overeating. Be aware of the quantity while taking food off the plate. This will reduce the chances of food waste and overeating.
4. Don’t overeat out of courtesy:
When we go to dinner, we often eat more out of courtesy. In this case, if someone puts food on the plate, it is not considered a duty to finish it. Again, when meeting friends or acquaintances outside, food is ordered even after the stomach is full. These habits contribute to weight gain and fat storage.
Another tradition in Dawah is to eat sweets at the end. If you eat too much, or ‘overeat’, on the one hand, you have to fall into physical discomfort; on the other hand, there is a possibility of fat accumulation in the body.
To get out of this cycle, it is necessary to make a conscious decision. Adjust the amount of food you eat, keeping in mind the adverse effects that excess food can have on the body.
If you decide to eat sweets, then eat other foods in moderation or a little less than usual. Sweet foods are not that healthy, so eat as much as you can.
5. Avoid binge eating:
It is usually not possible to pay attention to how much you are eating if you are busy with other activities while eating. If you have a habit of eating while watching sports, dramas, or other things on TV or the phone, there is a high chance of getting belly fat. Because then you can easily eat more than you need.
Even if many people do not feel hungry, it becomes a habit to eat something while watching TV. These foods are also generally not healthy. It can be seen that we are taking and eating these fried foods with one hand.
These extra, unhealthy foods come from extra calories, which create an area of fat storage in the body. So you need to find out when you eat slowly to reduce fat. Full attention towards food, i.e.’, ‘mindful eating’, should be practiced.
6. Cope with stress:
Body fat can accumulate due to stress. When we suffer from stress day after day, our body releases a hormone called ‘cortisol’. When this hormone increases, it can lead to a strong desire to eat extra sugar or fatty foods.
The hormone cortisol does three other things to promote weight gain, especially abdominal fat:
1. Abdominal fat is more prone to fat accumulation than other areas of the body, such as the back, thighs, and buttocks.
2. This is called ‘central adiposity’ in medical terms.
Increases a hormone called ghrelin. This hormone is responsible for feeling more hungry.
3. reduces the secretion of another hormone called leptin. Leptin makes us feel full.
That is, because of this hormone, the stomach is not easily filled, hunger is frequent, and the fat that is formed due to overeating is stored as body fat.
To lose fat, it is important to deal with stress properly. Stress should be managed with regular exercise, adequate sleep, favorite activities, meditation, and, if necessary, consultation with a mental health specialist.
7. Change unhealthy sleep routines:
Some studies have shown that a lack of adequate sleep is associated with weight gain. There are several reasons behind this. When you wake up at night, you may want to eat something. The calories of extra food eaten in this way are stored as fat in the body; if you were asleep, those extra calories would not have been consumed.
When working late at night, the food choices are usually foods high in unhealthy fats or sugars or overly processed foods. Whether the food is healthy or not is not usually a concern.
Also, a regular lack of adequate sleep can lead to stress. This stress, in turn, leads to weight gain and fat accumulation in various ways.
In order to get enough sleep, you need to sleep at a certain time.
8. Opt for white rice, white flour:
While making white rice, white flour, fiber, or other essential nutrients are thrown away. Fibre helps digest food slowly. Due to the removal of fiber, the food is digested quickly, and the blood sugar level in the blood increases quickly.
Various studies have shown that eating more processed grains like white rice and white flour is associated with fat accumulation. On the other hand, there is evidence that eating more whole grains like red rice or brown rice (also known as brown rice) and red flour is associated with lower belly fat.
Many people are not used to the taste of red rice or red flour, so it may not taste good at first. But this will help in reducing belly fat and will be very beneficial for health. So you have to develop the habit of eating them slowly. If necessary, white rice or white flour can be mixed with some red rice or flour in the beginning.
9. Check the packaging before eating ‘low-fat or fat-free foods’:
Eating a low-fat diet can lead to fat gain—it may sound silly. This is because, while low-fat or fat-free foods are generally considered healthy, these foods can sometimes be unhealthy.
When making food low-fat, removing or reducing the fat makes it less palatable to many people. So to increase sales by making the food palatable, food manufacturers usually add extra sugar to these foods and market them.
Excess sugar adds a lot of calories, makes food unhealthy, and causes weight gain. So from now on, before buying any low-fat or fat-free food, check the label to see if it has added sugar or not.
10. Be active instead of lying down:
Almost everyone knows that body fat accumulates if you lie down. A very simple solution is to briskly walk for only 30 minutes five days a week. Just two and a half hours of exercise throughout the week will reap many benefits. It will reduce the chances of diseases, and the amount of body fat will also decrease.
Don’t expect to lose fat overnight. Continue walking, preferably with some weight lifting and other strength training. You can also do any other exercise that suits you. Even those who haven’t done any physical activity for a long time can start running by following our zero to five-kilometer guide.
Fat loss exercises can be started at home without the help of any equipment or exercise equipment, without going to the gym. If you type the following words on YouTube or Google, you will find many videos with exercise instructions. Some such words are:
We hope that through this article you will get a clear idea about the ways to lose belly fat. It needs to be said here that these tips will help in reducing belly fat as well as waist fat, thigh fat, butt fat, and face fat.