Let me ask you something. If everyone knows it, then why is it that there are so many overweight people who have tried so many methods to lose weight with numerous weight loss programs failed in getting rid of their flabby tummy or to lose extra fat?
Even if some of them were successful and managed to shed a few pounds, they cannot seem to keep the weight off for long, and soon, the weight that they have lost will all come back to haunt them. Are you one of them? If so, do you want to know why?
The reason why the weight that they lose came back because most people go for quick fixed weight loss solutions. People prefer the no pain and hassle-free methods to lose weight such as taking slimming pills, going on fad diets, using muscle stimulators, and any contraptions that promise fast weight loss and muscle toning.
Regions victimized by excessive fat
Not all kinds of fat are bad. Everyone carries some fat and especially belly fat but a particular kind of it triggers a risk. Let us see where this extra fat actually accumulated and what kind of it triggers a weight gain risk (1).
- Stomach: Men are more inclined to store fat in this region than women. Fat of this nature store deep in the abdomen and called visceral fat. This fat alone can be responsible for heart diseases, stroke, type 2 diabetes, and high blood pressure.
- Chest: Pectoral muscles found in the chest of both men and women. But, if men do not exercise then fat gets stored in this region and excess flesh occurred in this area is described as man boobs, mobs, or man breasts.
- Hips, butts, and thighs: Fats in these areas are mostly the problem in women. Stored fat in this region is named as subcutaneous fat and this lies directly in the skin.
- Calves: The calves are the portion right below the knees on the back of the legs. Many a time this fat is ignored or not visible. It is referred to as Cankles, fat by the calves, and ankles.
- Underarms: This region built up of a three-part muscle called the triceps. If you do not give it a whirl then fat may get stored in the armpit area.
- Back: This region is found occupied by both genders. In women, the upper back area is often referred to as bra overhang.
- Sides: Fat also accumulates insides of waste.
God has gifted every human an exceptional physique. Moreover, we have offered better of all the features but with age and our lifestyle, it changes. Some people turn skinny and some gain weight. There are various factors responsible for it, prominently our diet or lifestyle and a blind eye to morning habits.
Ways to lose extra fat
All nutrients in moderate or essential amounts are good for health but if surplus then troublesome. Similarly, the fat, one of the buzz issues around the globe. Extra fat does not only embarrass people but proportionally is life-threatening.
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The cliché “No pain no gain” is also common sense, don’t you agree? And yet people are still falling into the lure of many temporary weight loss advertisements because they are promised that they can lose weight naturally without having to undergo extensive weight loss programs. People will naturally try to avoid pain and try to take short cuts.
So how to lose extra fat naturally and keep it away forever? Put into your routine these natural weight loss tips regularly and you will lose pound after pound week after week of extra fat:-
1. Eat healthily
Eat healthily. Eat 5-6 small meals a day to keep your metabolism revving in high gear throughout the day. Drink more plain water instead of soft drinks and sugar-laden coffee or tea. Just keep in mind that the number of calories you eat must be less than what you will use for energy. Simply doing this will help your body burn calories from body fat instead of from the food you consume.
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Foods that contain sugar such as soda, sweetened tea, and coffee in all sugary beverages are responsible to produce visceral fat. Because sugar is nothing but the amalgamation of glucose and fructose and if fructose gets overloaded liver forces to turn it into fat.
2. Try to consume more protein
If you will ever decide to lose weight then first monitor your protein intake. It helps to lose weight as well as avoid regaining. Foods rich in protein are eggs, fish, seafood, legumes, nuts, meat, and dairy products. These are the best protein sources in the diet.
Excess of protein which absorbed from meat or meat products stored as belly fat and causes inflammation and digestion problems
3. Reduce carbohydrates intake
Sugars, white bread, refined grains, candy, etc are simple carbohydrates high in calories. Hence, it is advised to eat complex carbohydrates such as whole grains, fruits, and vegetables.
4. Eat foods rich in fiber
To get more fiber, eat a lot of plant foods like vegetables and fruit. Legumes are a good source of fibers and some cereals like whole oats. Veggies are rich in dietary fiber which helps you keep your metabolism in control and digestive system salubrious.
5. Gain muscles
Crunches are strictly not advised since they would make your stomach thicker and one spot fat reduction is not possible although. Better you focus on burning calories by hanging exercises, they will keep your stomach tight. Along with this, you can do exercises like walking, running, dancing, swimming, or anything that will rate up your heart. These will help you not only to reduce belly fat but the other metabolic abnormalities linked with excess stomach fat.
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You don’t have to gain big muscles like bodybuilders, but just enough to buff and tone you up nicely and at the same time enjoy the calorie-burning effect of your muscles. Your muscles will stay with you if you lift weight consistently and this will keep extra body fat away and is one of the best ways to lose extra body weight forever.
Cardio workouts burn calories quickly. That is if you perform the exercises until you are panting and puffing for 20-30 minutes. If you can read a book or listen to music whilst doing cardio exercises, then your cardio exercises are not intense enough to burn fat effectively. Do this 5-6 times a week as part of your natural weight loss program or 2-3 times a week for a weight management program.
If you do not prefer these exercises simply switch to yoga. It will lower the levels of the stress hormone Cortisol, which one of those responsible for belly fat.
6. Avoid lack or excess of sleep
Lack of sleep may turn you ill since it enforces your body to overproduce the appetite-stimulating hormone Ghrelin and under-produces Leptin which informs you about your food need. If you still stay up at night and wake up late, avoid unnecessary snacking.
7. Eat dark chocolate
Flavonoids content in dark chocolate plays a major role to lose your belly fat. So, it is advised to eat dark chocolate in dessert but a surfeit of it may go contrary. Eat a couple of pieces a day.
8. Eat unsaturated fats
Trans fats and saturated fats are not good for heart health. Unsaturated fats are always advised over them since they help you to ward off visceral fat and other referred health conditions. Eat nuts, seeds, and fish for good fats.
9. Green tea
It contains the antioxidants catechins, which are known to lose weight or abdominal fat. But it is advised to take less than 625 mg dose a day.
10. Right posture
Yes, posture makes a big difference in our body shape. Good posture while at work on your desk, walking, or wherever is possible in your routine you have to maintain posture. It plays a key role to tone up your figure.
11. Turmeric in spices burns extra calories
It is prominent for its medicinal use. Turmeric helps in your digestion and fight off cancer and heart attack like a disease. Since, it burns extra calories, considered one of the remedies to trim belly fat.
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People are constantly looking for ways to improve the results when they have made the decision to lose a few pounds. We all know the traditional advice to watch what you eat and to get more exercise. Just remember that there are no magic weight loss products out there.
The foundation of any effective diet is a combination of healthy eating habits and exercise. If you do just one or the other, you’re not likely going to see any noticeable long-term results. Do not eat for savor, eat for health’s favor.