If you want to lose belly fat at home, start by making some dietary changes. Eat smaller meals and snacks throughout the day instead of three large meals. For example, if your breakfast meal is a bowl of oatmeal, have a small bowl of oatmeal for breakfast instead.
When you eat smaller portions over time, you will naturally eat less food than before. The combination of eating smaller amounts of food and moving more throughout the day will enable you to feel full longer, which helps with calorie control as well.
To get rid of excess belly fat, start with some gentle movements. Walk on a treadmill or do squats while watching television.
8 Tips to lose belly fat at home
1. Consider an eating plan and not a diet
Start eating low-carb food. It is perfect in healthy food choices. A low-carb diet shifts your eating habits away from problematic foods,
Avoid these in diets – such as breads and bagels, which are high in sugar and carbs
Choose these in food – High fiber and high protein options like beans, healthy meat.
2. Keep moving
Physical activity or exercise helps reduce belly fat because it lowers the circulating level of insulin. This also causes the liver and visceral fat deposits to burn fat. You should get 30-50 minutes of vigorous to moderate exercise almost every day.
3. Lift weights
Even moderate strength training can be added to aerobic exercise to build lean muscle mass. This will help you burn more calories during the day, at rest as well as during exercise.
Simply bending at the waist counts as exercise and will help you burn extra calories along with reducing your waist size. You can also visit the gym to train in the evening after work or have a trainer offer personalized training sessions at home.
4. Retire from processed foods
Snack foods and packaged goods are often high in trans fats, added sugar, salt and sodium. These three factors make it hard to lose weight.
See more: 7 Ways to Keep Your Heart Healthy
5. More important than reading a scale, focus on how your clothes fit
To reduce your risk of developing heart disease and diabetes, you should have a waistline that is less than 35 inches for women and less than 40 inches for men.
6. Get together with health-focused friends
Research has shown that people with friends and family are more likely to exercise and eat well.
7. Drink green tea
Green tea is an extremely healthy beverage.
It also contains caffeine as well as the antioxidant epigallocatechin galate (EGCG), which both appear to increase metabolism.
EGCG, catechin in green tea, has been shown to help with weight loss. Green tea drinking combined with exercise may increase the effectiveness.
8. Restful sleep is key to your well-being
Your health is dependent on your sleep. Studies have shown that people who get less sleep are more likely to gain weight ( 45Trusted source, 46Trusted source).
A 16-year study that involved more than 68,000 women showed that those who slept less then 5 hours per night were more likely to gain weight, compared to those who slept 7 or more hours each night.
Conclusion
Losing belly fat is not a magic bullet.
It takes effort, dedication, perseverance, and commitment to lose weight.
You can lose weight by successfully implementing some or all the lifestyle and strategies discussed in this article.
