If looking at the mirror despises you or you no longer like smart fit clothing, it is quite evident that you are embarrassed about your protruding belly. Excessive deposition of fat in the abdominal region, around your waist is a reason to worry.
While it not only looks unattractive and crumbles your desire of wearing those smart, tight fitted clothes but also can lead to severe health conditions. Hence it becomes necessary to get rid of it. The feeling of guilt will no longer serve you unless you make efforts to lose those extra flabs. This article discusses some easy home remedies for how to get rid of belly fat.
What is belly fat?
Belly fat is the excess of abdominal fat that surrounds the stomach. Also known as visceral fat it is located below the muscles of your abdomen and can hurt your health. It can put you at the risk of diseases like diabetes, colorectal cancer and can even pose a threat to your cardiovascular health.
What causes belly fat?
Following are the factors that may result in the deposition of visceral fat:
- Sedentary lifestyle
- Consuming Junk Food
- Eating carbohydrates in large amounts
- Consuming heavy food and then immediately going to bed
- Lack of physical exercise
How do you know if you have an excess of belly fat?
Determining belly fat is easy. Wrap a measuring tape snugly around your stomach over the hip bone. Do not wrap it too tight. A measurement above 35 inches in women and that above 40 inches in men hints that you have an excess of fat deposition in your abdominal region which needs to be eliminated.
How to get rid of Belly Fat naturally?
The thing about belly fat is that it does not just sit there, but it can cause severe health conditions. Further, it is a lot more embarrassing. While it is much easier to gain fat in the abdominal region, losing it is difficult. However, if you follow the correct remedies for how to get rid of belly fat, then you will notice a significant difference over time. Here are the tricks that can lower belly fat.
1. Foods to lose belly fat
What you eat shows on your body, hence you need to make a conscious decision of what to include and what to avoid in your diet.
Foods to eat
Those looking for how to burn belly fat must include the following foods and beverages in their diet that improve body metabolism and aid in burning of excess fat deposited in your body.
- Cayenne pepper
- Dark green leafy vegetables
- Lean Meat
- Chia seeds
- Matcha tea
- Ginger tea
- Fresh fruit juices
Foods to avoid
For a healthy and fit body, you should stay away from the foods that are high on sugar and carbohydrates. One must limit their intake of:
- Refined sugars
- Processed food with high sugar content
- Sugar-sweetened beverages
- Sugary Sodas
- Packed fruit juices
- Artificial sweeteners
2. Herbal treatments for getting rid of belly fat
How to lose belly fat with Green Tea?
Green tea is one of the best herbal treatments for how to get rid of belly fat. You can lose those extra flabs around your stomach easily by drinking green tea.
How to use?
- Bring water to boil and then rest it for five to ten minutes
- After that, put a green tea bag in a cup
- Pour hot water in the cup
- Let it brew for a minute or two and then enjoy your refreshing cup of tea
- Drink the tea daily to get effective results
Benefits of Green tea
Green tea works as a detoxifier and helps in losing the stubborn belly fat. It contains almost no calories and is rich in flavonoids that increase fat oxidation levels.
Further, it boosts your metabolism. Being diuretic, it prevents your body from retaining water and helps you in losing excess of fat. Also, the rich caffeine content can stimulate you and provide you enough energy to engage in physical exercise and burn fat.
Do not pour boiling water on the tea as it may damage the catechins present in Green tea. Also, you must not consume the tea in excess as the caffeine present in it can hurt your body. It may interfere with your sleeping pattern.
3. Essential oils for eliminating belly fat
How to get rid of belly fat with Lemon Essential Oil?
Essential oils are potent plant extracts that can help treat a variety of ailments. Of these, lemon essential oil is well-known to eliminate belly fat. Those looking for an effective way for how to get rid of belly fat can rely on this magical oil.
How to use?
- Add a few drops of Lemon Essential oil in a carrier oil like coconut or jojoba oil
- Apply the blend directly on the abdomen region
- Repeat the remedy daily to lose belly fat
Benefits of Lemon Essential Oil
Rubbing Lemon Essential Oil on the abdomen can help in burning belly fat. It is because Lemon Essential oil contains limonene that dissolves the fat in your body. It also has a stimulating effect and boosts your mood by increasing norepinephrine levels in the brain. Add on, the pleasant smell of the oil will keep you energized all through the day.
Direct application of Lemon Essential oil may harm your skin. Further, its strong smell can also affect you. Hence, it is recommended that you dilute the oil with a carrier oil to lessen its potent effect.
How to remove belly fat with Bergamot Essential Oil?
Another essential oil that can help lose belly fat in men, as well as women, is Bergamot essential oil. Its strong fragrance has a potent effect on your brain that can significantly help you out in losing weight.
How to use?
- Add Bergamot essential oil in the diffuser of your room
- Enjoy the rejuvenating fragrance of the oil
- Dilute a few drops of Bergamot Essential oil in a carrier oil
- Apply it on your abdomen region
Benefits of Bergamot Essential Oil
Bergamot Essential Oil is one of the best essential oils for how to get rid of belly fat. Its citrus and fruity smell increases your energy levels and boosts your mood thus preventing emotional eating. The strong smell of it works on your brain and makes you feel good mentally. You felt much more motivated and energized, therefore, there are lesser chances that you will skip your workout session.
The sharp aroma of Bergamot Essential Oil may cause severe headaches, nausea or vomiting.
Other Essential Oils that can help in losing belly fat
- Fennel Essential Oil
- Peppermint Essential Oil
- Cinnamon Essential Oil
- Grapefruit Essential Oil
- Ginger Essential Oil
4.Home Remedies for reducing belly fat
How to get rid of belly fat with apple cider vinegar?
Apple cider vinegar is indeed the magic potion and the solution for your every trouble. This dark, thick liquid obtained from fermenting apples can treat various health conditions including how to eliminate belly fat. Women who are on a strict diet but still cannot see effective results must try apple cider vinegar.
How to use?
- Add one to teaspoons of apple cider vinegar in a glass of warm water
- Consume it daily along with your food
Benefits of Apple Cider Vinegar
Drinking apple cider vinegar solution with food will make your stomach fuller thus reducing your appetite and preventing overeating. Apple Cider Vinegar can effectively aid in lowering the chubbiness of your stomach. Besides, it also helps regulate your blood sugar level. Hence, it is one of the best remedies for reducing belly fat in women.
Apple cider vinegar is highly acidic; hence you must consume it in diluted form only.
How to remove belly fat with Mint and honey drink
Another natural and effective home remedy for how to get rid of body fat is a solution made using mint and honey. The magic drink can fulfill your desire for a flat tummy.
How to use?
- Take a few fresh mint leaves and crush them
- Add the crushed leaves to a cup of hot water
- Next, add a tablespoon of honey and a pinch of black pepper
- Leave it to steep for five minutes
- After that strain the mixture and drink it
- Repeat this daily to get results
Benefits of Mint and honey drink
This mint and honey drink is highly beneficial for those looking for how to eliminate stubborn belly fat. Mint present in the drink soothes your abdomen while pepper and honey are known to dissolve the fat beneath the stomach muscles. These also help in boosting body metabolism thus releasing sufficient energy that can help you out in burning belly fat.
Do not over consume the drink as it may harm your health.
5. Exercises to lose belly fat
How to reduce belly fat with crunches?
Doing crunches is one of the best ways for how to get rid of belly fat. It can help you lose belly fat faster. Hence if you are thinking about how to eliminate the extra flabs on your waistline, then start doing some crunches now.
How to do crunches?
- Lie down on a mat with your knees bent and feet touching the ground.
- Keep your hands beneath your head, or you can also place them crossed on your chest.
- Take a deep breath.
- Then exhale slowly, while lifting your upper torso off the floor.
- After that slowly lie back on the ground while inhaling
- Again exhale when you lift your torso off the floor
- Start by doing at least ten crunches in a go
- Repeat two to three sets of it daily.
Benefits of crunches
Crunches strengthen your abdominal muscles and help in reducing the fat in the stomach region. Patience and persistence while exercising will significantly help you out in getting rid of belly fat.
Do not jerk your head forward while performing the exercise as it may put a strain on your neck and cause pain. Also, you need not to enter the full sit-up position while performing crunches, instead raise your back just a few inches from the floor so that your back does not hurt.
How to effectively lose belly fat with side plank?
It might seem a bit difficult, but side plank is quite effective for those trying to lose belly fat.
How to do?
- Lie on your left side
- Place your elbow on the floor beneath the shoulder
- Keep your legs stacked, right leg on the top of left leg
- Place your right hand on the left shoulder, or you can even place it your right hip
- Now slowly, lift your hips off the floor while balancing your body on the feet and the forearm to form a diagonal line
- Stay in the position for thirty to forty-five seconds or as long as you can
- After that switch the side and repeat
Benefits of Side Plank
Flat tummy is easy to attain by doing side planks. It helps burn more calories and stabilizes your core. It also helps in training the muscles to support the pelvic region and the spine.
A tweaked form of the traditional planks, side plank, is effective in reducing belly fat. However, it requires the strength of your core. Maintain the proper posture while exercising and do not put a strain on your neck and back.
Other exercises that can help reduce belly fat
Some other exercises that are also effective in losing belly fat are:
- Bicycle exercise
- Side crunches
- Vertical Leg Crunch
- Reverse Crunches
- Rolling plank
Some more tips on how to burn Belly Fat
Here are some easy tips and tricks that will eliminate the body fat and boost your health in the long run.
Take in foods rich in protein
Protein is an essential nutrient for losing weight. It can reduce your food cravings and boost body metabolism, thus aiding in burning body fat. Consuming a protein-rich diet not only helps in reducing the fat but also prevents the re-accumulation of fat in your body. Eat protein rich foods like nuts, eggs, meat, legumes, and dairy products.
Add in more fiber
Including more of dietary fiber is another effective way to lose weight. The soluble fiber binds with water to form a gel that remains in your gut for long. It slows down the movement of food through the digestive system, reducing the rate at which the food gets digested. As such, the food remains longer in your gut giving you the feeling of fullness for long. To get more of fiber, eat plant foods like legumes, fruits, and vegetables.
Cut down on carbohydrates
Cutting down on carbs is an essential part of losing belly fat. Hence you must steer clear from refined carbohydrates found in sugary foods and beverages. Also, avoid foods like white bread and white rice, and stay away from artificial sweeteners.
Indulge in some physical activity
Exercising is necessary to burn the calories that you intake. Also, it works as stress buster which is one of the major causes of weight gain in women. If you are not keen on doing strenuous exercises then walking or jogging or even skipping rope are also useful in eliminating body fat.
Drink plenty of water if you wish to lose the fat around the belly. You must drink at least eight glasses of water a day to flush out fat as well as harmful toxins from your body. It not only helps you in getting back in shape but also gives you a beautiful, glowing skin.
Keep up with your sleep schedule
A healthy sleep schedule is necessary if you wish to get back in shape. Create a healthy sleep schedule and stick to it. You must sleep for at least six to seven hours. Studies show that people who follow their sleep schedule tend to have reduced deposition of visceral fat.
So these were some easy home remedies that can help you out in reducing belly fat. Along while following the natural cures for how to get rid of belly fat, it is essential that you follow a healthy lifestyle with a balanced diet. If you wish to see results, it is essential that you abstain from things that can add on more fat.
Also please note that getting rid of the stubborn belly fat is not easy, you will not see results from the very first day; however patience and persistence is the key to eliminate those extra flabs. Do not skip on the routine and you will see a significant reduction in belly fat over time.