How to Loss Excess Body Fat?

Sliming down takes time & dedication, but following some tricks, you can easily loss your weight within a few hours or few days.

I know still you're thinking, is it impossible? Yeah! Your thinking is totally wrong! I've personally meet people who lost up to 10 lbs. with this tricks. 

Don't think this is going to be an easy, you must be committed to your fat loss goal, otherwise you'll be miserable.

Before starting, I'd like to introduce you with the downside of over belly fat. Over fat under the belly may lead to:-

• Cardiovascular diseases
• Insulin resistant & type 2 diabetes
• Colorectal cancer
• Sleep apnea
• Premature death from any cause
• High blood pressure
• Discomfort ness

So It's high time, you changed your habit & follow some easy rules, which really help you to loss your belly fat.

Stay hydrated :

Many people try to drink less when they're trying to sliming down for a big event, but that's an error! Staying properly hydrated is actually one of the best ways to steer clear of unwanted bloating. 

Firstly, drinking plenty of calorie-free, caffeine free fluid minimize water retention. Staying hydrated also help to prevent constipation. When you drink less water, body tries to absorb more & more fluid from digested food. So try to drink more & more water. As a general rules, aim for about 8-10 glasses of water per day depending on environment factors. 

Eat slowly:

Eating quickly is the another culprit. When you eat quickly, two bad things may happen: You swallow air

You don't chew thoroughly

When you don't chew the ingested food particle properly, it may affect the process of digestion. when you chew the food particle properly, it helps to trigger your stomach to produce sufficient hydrochloric acid & relaxes the lower stomach-both of which speed up digestion process & proper digestion help to prevent accumulation of unwanted fat. So, if you're a fast eater, try to slow down you eating speed & chew the food properly.    

Try to avoid alcohol:

Do you know, alcohol contains a lot of calorie? Even per gram of alcohol contain 7 kcal that can't be use for anything productive in your body. Ultimately these excess energy go straight to store often you midsection. So, from today, you should avoid alcohol.     

Try to avoid high fibred food:

Did you know that high fiber containing food slow down the digestion process? High fibred containing food Loke brown rice, pasta, cruciferous vegetables & legumes. This food slow down the digestion process & can generate excess gas, which make you feel more bloated. 

So try to avoid continues eating high fibred containing food. This not mean that I'm going to encourage you not to eat fiber containing food. I just suggest you to take fiber containing food but surely in effective amount.

Go on regular exercise :

Regular exercise help you to loss your belly fat. In fact it helps you to loss your total body fat, which ultimately lead to reduce your belly fat. The recommendations from expert that, you should exercise 150 minutes of moderate or 75 minutes vigorous activity each week. Moderate exercise like walking, riding a bike or playing volleyball. You can practice it everyday about half an hour before or after work. It'll help you to burn more & more calorie & ultimately reduce fat. You may also practice some yoga pose such as:-

• Tadasana (Mountain Pose)
• Surya Namaskar (Sun Salutation)
• Padahastasana (Standing Forward Bend)
• Paschimottanasana (Seated Forward Bend)
• Pavanamuktasana (Wind Relieving Pose)
• Naukasana (Boat Pose)
• Ushtrasana (Camel Pose)
• Uttanpadasana (Raised Foot Pose)

Which help to loss your belly fat. Because These are specially made for moving abdominal muscle.   

Eat less often:   

We've been told by expert to eat small frequent meal throughout the day for decades. This old approach told us to eat small frequent to maintain weight & fat. But recent research has shown that, average American consume at least 3.3 times per day & some 10+ times in a day.

When you eat frequently for several time within a day, your blood sugar level goes up. Blood sugar level induce insulin to secret as a result. Insulin is the main fat storing hormone. If your insulin rising all day long, the more fat you're going to store, particularly in your belly.      

Reduce your stress level:   

Stress is also a great inducer of you belly fat. When you're stressed, you don't sleep well. If you don't get right amount of sleep(6-8 hours),you will be fatty. Because less night sleep help to unwanted fat gain. Too much or too little sleep also seems to increase cravings for unhealthy diet.

When you're constantly stressed have higher level of stress hormone called cortisol. Too much cortisol help to excess fat store. So try to reduce your stress level & keep yourself stress free. You can practice to take shower before bed. When you take shower before bed, you activate your body thermostat, causing you to feel asleep faster.

Consume enough protein:

The body need essential amino acid & that comes from protein diet. I'm not encouraging you to take high protein diet, but I suggest you to consume a optimum amount per day. Protein also contain B-vitamin, Iron & other minerals which are necessary to loss you excess belly fat.   

Avoid trans fat:

Trans fat are the un healthiest fat on the planet. Trans fat have been shown to cause inflammation. These can be lead to cause insulin resistant & heart disease. There're also some studies suggesting that, diet containing trans fat may cause excess belly fat.     

Improve your liver health:

First of all, liver is the gland of the body. You become astonished to hear that liver involved in over 600 different metabolic processes in your body & it also plays an important role in energy metabolism. If you try to loss you excess belly fat, you need to ensure your liver function properly. Try to avoid the things which burden the liver function like caffeine, alcohol sugar & stress. If these continued for long time, can lead to fatigue, digestive issues & weight gain. So you have to be sincere about your liver health. 

        

Finally a suggestion for, don't be hopeless. Just try to continue. Don't over do your body has a normal physiologic process, if you try to change it overnight, it will cause pathologic change & you may become sick. Considering all the factors including you present body condition, take a decision & set a realistic goal.