10 Ways to Lose Belly Fat Fast In Weeks at Home

Every woman desires a flat stomach. Some people, however, are unable to lose weight even when on a diet. Learn more about the causes and remedies to consider for best ways to lose belly fat

Ways to lose belly fat: Why am I not losing belly fat?

To lose belly fat, doctors recommend eating a nutritious diet and exercising regularly. Despite their efforts and commitment, some people do not succeed. Several factors or variables might be at work:

Ways to lose belly fat: Hormonal imbalance

Insulin is a hormone that regulates blood sugar levels and participates in the fat storage process in the abdominal area. In the case of a family history of diabetes, a hormonal imbalance can occur and is characterized by a significant secretion of insulin at the slightest sugar intake. However, the overproduction of this hormone promotes weight gain, hence the impossibility of losing belly fat. Thus, even consuming a small amount of sugar can influence this hormonal imbalance.

Cortisol is another hormone responsible for fat accumulation in the abdomen. When under stress, the body secretes a significant amount of cortisol, which promotes weight gain. As a result, better stress management is required to avoid gaining belly fat.

Menopause and premenopause

Menopause and premenopause are the periods of life when women tend to accumulate abdominal fat, which explains their difficulty in losing belly fat.

Ways to lose belly fat: Inadequate diet and physical activity

It is quite common to believe that it is enough to eat healthy and balanced to lose belly. However, this solution does not always bring the desired results. Indeed, food intake depends on the lifestyle of each. Thus, it is advisable to reduce the size of the plates in the event of a sedentary lifestyle, rather than depriving oneself of certain foods. It is also necessary to practice adequate physical activities, in particular those which burn fat like cardio-training. The latter includes a variety of effective exercises to lose belly fat (cycling, running, swimming, running, etc.).

Ways to lose belly fat: Why can't I lose belly fat, despite my efforts?

Apart from the reasons mentioned above, there are other factors blocking the loss of the belly:

A diet high in fat and sugar

Even if sugar and lipids (fats) are essential for the body, too much intake promotes the accumulation of abdominal fat. Therefore, their consumption must remain moderate. It is also advisable to give priority to:

Fats of vegetable origin (palm, olive, sunflower oils, etc.);
Slow sugars (legumes, wholemeal breads, cereals, wholegrain rice, etc.);
Low GI sugars (wheat flour, vegetables, apple, etc.).

The stress

When under stress, the body tends to retain extra belly fat. Furthermore, stress increases hunger and the desire to eat. The same is true for anxiety and sadness.

Physical inactivity

Sedentism raises the risk of obesity, cardiovascular disease, diabetes, and some malignancies. As a result, it is recommended to engage in regular physical exercise or move as much as possible to maintain the line and stay in shape.

A diet deficient in fruits and vegetables

A lack of fruits and vegetables raises the risk of becoming overweight and deficient. Indeed, these meals offer important nutrients for weight reduction, such as fibre, carbs, and proteins, which provide a sensation of long-lasting satiety. They also aid in the passage of food through the digestive tract, as well as the relief of bloating and stomach discomfort.

Soft drink consumption is high.

Soft drinks, in addition to being deficient in nutrients, include sugar, chemicals, and sweeteners that contribute to belly fat buildup. As a result, it is best to avoid ingesting it if you want to decrease belly fat.

A lack of sleep

Lack of sleep reduces the amount of leptins (satiety hormone), which makes you want to eat sweet or high-calorie foods. Thus, you should sleep between 7 and 8 am to avoid gaining weight.

Ways to lose belly fat: How to lose belly fat naturally?

Excess abdominal fat is often the result of an unbalanced diet and a sedentary lifestyle. Here are different ways to get a flat stomach, without following a particular treatment:

Eat when hungry

Some people snack on any occasion. However, this habit promotes weight gain. Thus, it is important to listen to feelings of hunger to moderate food intake. The principle is to have a snack when you are hungry, because you risk eating more than necessary if you are too hungry at lunch or dinner time.

Limit sugar intake

In high doses, sugar promotes the accumulation of abdominal fat and the development of many diseases (diabetes, cancer, acne, etc.). In addition, it is found in the majority of food products. It is thus almost impossible to deprive yourself of it. To limit sugar intake, it is advisable to check the label of each product. Finally, to satisfy sugar cravings, simply eat naturally sweet foods such as fresh fruit (carrots, bananas, strawberries, etc.), nuts, almonds, oilseeds, etc.

Avoid liquid calories

Liquid calories are mainly found in sugary drinks such as soft drinks, chocolate drinks, fruit juices, energy drinks… However, the sugar they contain is bad for the line. Similarly, it is easier to drink a glass of apple juice than to eat two apples in the same amount of time, which explains the overconsumption of sugary drinks. The latter are thus to be limited to lose belly fat, because they promote weight gain due to their high sugar content.

Avoid refined carbohydrates

Refined carbs are carbs that lack most of the healthy and slimming nutrients. They are easy to digest and have a high glycemic index, which impacts blood sugar levels and promotes insulin secretion. Therefore, consuming too much increases the risk of overweight and many diseases (type 2 diabetes, heart disease, etc.). Note that refined carbohydrates are found in a variety of foods (white bread, pasta, pastries, pastries, white rice, etc.).

Avoid eating processed meals

The majority of processed foods include a lot of sugar, refined flour, and trans fat. During the transformation process, they were also drained of the majority of their nutrition. This, however, has an effect on the nutritional level. To feel satisfied, you must consume a large amount of processed meals. The body will continue to send hunger signals until its nutritional demands are satisfied. Consuming too many processed foods, on the other hand, raises the risk of cardiovascular disease.

Exercising regularly

Regular physical activity is essential to lose belly fat effectively. According to sports coaches, combining cardio and strength training is the best solution for obtaining excellent results. In addition to being beneficial for the figure, these activities are good for your health. For example, they prevent cardiovascular disease and help control blood pressure.

Woman: How to lose belly fat quickly and without a diet?

It is possible to eliminate abdominal fat without following a drastic diet. Here are the tips to follow to achieve this:

To drink a lot of water

In order to have good hydration and to fight against retention.

Eat without haste or distraction

To eliminate abdominal fat, it is advisable to eat slowly , at least 30 minutes at each meal. In this way, the body picks up the signal of satiety sent by the brain after 15 to 20 minutes. Otherwise, that is to say by eating quickly, you risk eating much more than necessary, which makes you fat.

It is also important to focus on food during the meal in order to feel satiety in time. Thus, we must remove everything that can distract the brain (telephone, television, etc.).

Get enough sleep

A lack of sleep promotes the production of ghrelin, a hormone that stimulates appetite and the craving for sugary and carbohydrate-rich foods. Thus, one must sleep enough to avoid this excessive secretion.

Ways to lose belly fat: What exercises to practice to lose belly fat?

Many exercises allow you to obtain a flat stomach and a refined silhouette, such as:

Abdominal breathing;
The posture of the boat;
The mountain climbers;
squats;
sheathing;
The pedalo.

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Dietician Shivani Sikri - Best Indian Dietician

Shivani Sikri is an internationally renowned award-winning dietician, nutritionist, columnist, blogger, and nutrigenomics counsellor.

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After completing her Masters, Shivani Sikri further attained her POST GRADUATE DIPLOMA IN PUBLIC HEALTH AND NUTRITION (PGDPHN). Additionally, she also completed her POST GRADUATE DIPLOMA IN NUTRITION & CLINICAL DIETETICS.

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