How to lose belly fat:
1 . walk up the stairs
High-rise buildings exercise give to people the opportunity to lose belly fat and their also calf muscles and build stamina while they reach their destination. It may not be possible to climb up too many floors, however, with time and practise one will definitely be able to scale bigger flights of stairs. Start with walking up and down at least 3-4 flights of stairs and slowly increase over time.
2 . Be More Active
Adding a little physical activity to your daily routine will help you start losing weight quicker than you can imagine.
3 . Take your multivitamins every day
Research shows that men & women who take multivitamins daily have lower bodyweights & less body fat because when you don’t get the right amount of nutrients your appetite will increase so you’ll eat more (and probably gain weight) to get the nutrients you need.
4 . Avoid skipping meals
Eat breakfast everyday and do not skip meals. Skipping meals can lead to extreme hunger, overeating and poor food choices. Remember, when you are hungry, you are less likely to make healthy food choice. Plan your meals and eat around the same time every day.
5 . Chew More Slowly
Your brain may take a while to register that you’ve had enough to eat. Mab be Eating slowly not fit into a busy workday, but it pays to pace your chewing: The quicker you eat, the less time your body has to register fullness. So slow down, and take a second to savor. If you eat too fast you will fill yourself up and possibly eat more on top of that. Take 30 minutes for a meal. It takes 20 minutes before you feel full, so wait 20 minutes after your first serving before taking a second serving.
6 . Drink liquid
At least 8 to 9 cups (64 ounces) of liquids per day. Focus on calorie-free, caffeine-free beverages.
7 . Get adequate sleep each night (7-8 hours)
Sleep is highly underrated but may be just as important as eating healthy and exercising. Sleep not only reduces stress, helps us heal faster, and prevents depression, it can also help shave off pounds. That’s because sleep loss is linked to changes in appetite and the metabolism of glucose (sugar in the blood). Moral of the story: Sleep is associated with less weight gain. Take a look at our guide to sleep positions to optimize those hours spent under the sheets. And try other solutions for extra Zzzs like turning off electronics in the bedroom and avoiding large meals late at night.
8 . Avoid Starvation Diets
Your metabolism will go into survival mode and shut down causing your body to store fat.
9 . Drink Plenty of Water and Keep hydrated
Get plenty of water to keep your system flushed of toxins and adequately hydrated, Drinking water can also boost your metabolism. It also keeps you feeling full and energetic. Ensure to keep sipping on water throughout the day. You should aim to consume a minimum of 2-3 litres of water a day to achieve weight loss fast.
10 . Eat More Protien
Protein is the single most important nutrient for losing weight. Eatinga high-protein diet has been shown to boost metabolism by 80–100 calories per day while shaving441 calories per day off your diet.
11 . Drink Green Tea
Green tea is made from unoxidized leaves and is one of the less processed types of tea. Though green tea contains small amounts of caffeine, it is loaded with powerful antioxidants called catechins, which are believed to work synergistically with caffeine to enhance fat burning. Such as increased fat burning to lose weight. Green tea may increase energy expenditure by 4% and increase selective fat burning by up to 17%, especially harmful belly fat.
12 . Cut Back on Added Sugar
Added sugar is one of the worst ingredients in the modern diet.
Most people consume way too much. Studies show that sugar (and high-fructose corn syrup) consumption is strongly associated with an increased risk of obesity, as well as conditions including type 2 diabetes and heart disease. If you want to lose weight, cut back on added sugar. Just make sure to read labels, because even so-called health foods can be loaded with sugar.
13 . Go on a Low-Carb Diet
If you want to get all the benefits of carb restriction, then consider going all the way and committing to a low-carb diet.Numerous studies show that such a regimen can help you lose 2–3 times as much weight as a standard low-fat diet while also improving your health & best way to lose weight.
14 . Eat More Fiber
Fiber is often recommended for weight loss. Although the evidence is mixed, some studies show that fiber (especially viscous fiber) can increase satiety and help you control your weight over the long term. Eating more vegetables and other high-fiber items like legumes can help keep us fuller, longer. Look for at least five grams or more of the stuff per serving. Snack on some of our favorite high-fiber picks like stuffed baked apples or jazzed-up oats.
15 . Keep Healthy Food Around in Case You Get Hungry
Keeping healthy food nearby can help prevent you from eating something unhealthy if you become excessively hungry. Snacks that are easily portable and simple to prepare include whole fruits, nuts, baby carrots, yogurt and hard-boiled eggs.
16 . Go out on full stomach
This is the secret to a healthier body Whenever you go for shopping, go on a full stomach. This trick will help you to choose healthy fruits and vegetables and you will not crave for processed and junk food. And you will end up eating a healthy diet.
17 . Skip frying and cut down on oil
Even healthy food can go bad when it’s been dropped in a fryer. Instead, pan fry or pop a dish in the oven. Use non-stick spray to sauté foods, or rub oil onto a pan with a paper towel for a light coating. You can even whip up a batch of healthier chips.
18 . Don’t go for Sugary Drinks
Including Soda and Fruit Juice Sugar is bad, but sugar in liquid form is even worse. Studies show that calories from liquid sugar may be the single most fattening aspect of the modern diet Keep in mind that this applies to fruit juice as well, which contains a similar amount of sugar as a soft drink like Coke.
19 . Walk more often
This is a basic yet important tip. Instead of using elevators and escalators, use stairs. If you have a sedentary job, get up after every two hours and take a five to ten-minute walk.
20 . Cut down on salt intake post 7 to 8 pm
A high amount of sodium leads to high amount ofwater retention. Your body’s metabolism tends to dip towards the evening, that’s why it is advisable to cut down your salt intake post 8 PM. Additionally, salty foods put you at a risk of several chronic diseases, are loaded with calories and hence bad for weight loss. So, you must reduce salt intake in the rest of your meals as well. consume too much sodium, as it tends to retain water, which further bloats you up. After eating salty foods or drinks, your bodytends to remove water from your cells into your bloodstream. Your blood volume increases, cells become dehydrated, and you start to feel thirsty.
21 . Drink a glass of warm water with lemon in morning
This boosts the entire digestive system and gives you a fresh start to your day. Squeezing in some refreshing lemon will not only help you drink more water it also has detox benefits which are sure to help you lose weight fast. Lemons are rich in polyphenols, which are compounds that contain antioxidants. A study in the Journal of Clinical Biochemistry found that mice who were fed lemon polyphenols were less likely to gain weight and accumulate body fat.
22 . Eat More Vegetables and Fruits
Vegetables and fruits have several properties that make them effective for weight loss.They contain few calories but a lot of fiber. Their high water content gives them low energy density, making them very filling.
23 . Use BPA free plastic bottle
Drinking plenty of water is essential for overall health and is a great way to boost your weight-loss efforts. But if you’re getting your H2O from cheap bottled water, the bottle itself could pose a problem; Bisphenol A, commonly referred to as BPA, has been linked to obesity, and it’s still found in many cheap plastics. A 2011 Harvard study found that adults with the highest concentration of BPA in their urine had significantly larger waists and a chance of being obese than those without as much of the chemical in their systems. So if you must drink store-bought bottled water, check to see if the bottle is BPA-free. And whatever you do, don’t reuse the same bottle; constantly refilling the same plastic bottle can cause BPA to leak into the water.
It is necessary to remember that there are no quick way when it comes to weight loss. The best way to lose weight to reach and keep a healthy weight is to eat a nutritious, balanced diet stay away from pills and keep patience. you should include 9 10 11 portions of vegetables and fruit, protein, and whole-grains and keep workout in morning 20 to 30 minutes 4 to 5 days in week.