The Expert Guide: How to lose belly fat at home naturally

Excess fat stored on the abdomen and groin is a concern. Not only does it look bad, but it can also cause many diseases like thyroid, BP and sugar. Through this Women Fitness article, we will know how to lose belly fat at home naturally. For this, we will talk about very effective exercise, yoga and diet, which can help lose abdominal fat. All these things are beneficial only when they are done regularly. Leaving it for a day or two can also result in loss rather than profit.

How to lose belly fat at home naturally

Before we discuss the measures to reduce the waist and abdomen, before that it is important for us to know what are the main reasons behind this problem.

Causes of Belly Fat

It is considered normal to have a little fat on the stomach. It is said that if it is in a certain amount on the waist and abdomen, then it protects our bones like a cushion. Also, the internal organs of the body are able to function well. At the same time, if it is more than fat, then many diseases can be faced. 

Here we will tell you about the major causes of excess fat on the stomach.

Genetic: According to research by scientists, some fat cells in the body develop genetically. If someone's family has been suffering from this problem, then the coming generation also fears this problem.

Poor gastrointestinal process: With aging our digestive system also begins to weaken. At the same time, the gastrointestinal system also gets affected. For this reason, abdominal fat can also increase.

Hormone changes: Women usually have to face hormone changes. When women reach the middle age of their lives (about 40), fat increases faster than body weight. At the same time, during menopause, Estrogens hormone levels are low and androgen hormone levels are high. This is the reason that the fat around the waist becomes more.

Stress: Stressed person is surrounded by many diseases one after the other. Stress causes high cortisol levels in the blood. Cortisol increases body fat levels, making fat cells larger.In this condition, fat increases around the abdomen. 

Read also: 15 best foods that Reduce Stress and Anxiety

Other diseases: Some diseases are such, which may cause them to suffer from increasing weight due to their grip. This problem is more common in women. If women have sugar, breast cancer and heart disease or high blood pressure, then there is a greater possibility of increasing fat around the waist and abdomen.

Muscle loosening:  When the muscles around the abdomen start to get loose, the fat in that place starts increasing.

Habit of working hard: In modern times, our life has become so easy that we have stopped doing physical activities. We try to do our entire work sitting, whether in office or home. Instead of taking time out and exercising, we prefer watching TV or working on computer. As a result, the level of fat in our body starts increasing.

Less protein, more curbs: What we do not eat during the day. Sometimes they overeat under pressure or stress. At the same time, we do not pay attention to nutrients while eating. In the taste of taste, we eat such things, which are low in protein and high in curbs and fat. Then they sit and work in one place. In this way also the fat starts to grow around the waist and abdomen.

Now you must know that, what are the important reasons for increasing body fat?  Let us now know how to reduce stomach.

Exercises for to lose belly fat

Some people get so much fat stored around their stomach and waist that they are unable to wear clothes of their choice even if they want to. Many times such people have to fall prey to inferiority while sitting in front of others, because their belly fat is clearly visible from clothes. Such people are always immersed in the idea of ​​how to reduce belly fat. It is important that such people should exercise regularly. Here we are telling some exercises which you will definitely benefit from doing.

First, we talk about cardio exercise (for the heart):

1. Running       

There is nothing better than running to keep the body fit and fit. While running, the heart is able to function well, the extra calories are burnt and the fat also gradually reduces. Initially, run only a few meters and run slowly instead of fast. When the body gets used to it, it can increase both its speed and time.

2. Swimming

This also reduces the excess fat stored in the body. Swimming is also good for the heart. Swimming not only reduces weight, but the body also gets in better shape. You can do this once or twice a week. If you have never swum before, do it under the supervision of a trainer.

3. Cycling

It is considered the best and easiest cardio exercise (for the heart). Due to this, there is good exercise of legs, legs and thighs, while excess body fat and calories are also removed.

4. Walk

If someone does not want to do all the above mentioned three activities, then walk for half an hour every morning and evening. This also reduces excess fat stored in the body. If possible, you should walk with fast steps. It is considered to be very easy and safe in stomach reduction measures.

Yoga is also one of the measures to reduce stomach. Next we are talking about some yoga:

1.   Sethubandha Yoga ( bridge pose):

By doing this yoga, it helps to reduce the fat stored near the abdomen and waist. Also, the muscles of the stomach and thighs are strong. If someone is feeling pain or stretch in the neck, then doing this yoga can also is cured. Not only this, if the spine is bent on one side due to sitting incorrectly, then this posture can also fix it.

Bridge pose yoga

How to:

Laying yoga mats on the ground, lie on your back and bend both knees and close the ankles with the hips.

After this, hold the ankles with both hands.

Now while breathing, lift the waist upwards, while keeping the feet and hands in the same position.

Stay in this state for some 30 seconds and keep breathing at normal speed.

After this, while exhaling, come back to normal.

This posture can do 4-5 rounds.

Caution: People with high blood pressure should not do this yoga.

2.   Kapalbhati yoga:

This yoga is considered to be the most beneficial for reducing obesity. It is said that its results are seen soon. Problems such as constipation, gas, and acidity disappear by doing it regularly. The veins of the stomach are strong and the digestive system also works well.

kapalbhati Yoga

How to:

Sit on the ground and close your eyes.

Take a long deep breath and let go.

Now slowly exhale through the nose. When you exhale, your stomach goes inward.

Keep in mind that while doing this, keep the mouth closed. Just have to release the breath. Breathing process will happen automatically

Taking five cycles of this yoga on an empty stomach in the morning and evening will benefit.

Caution: This yoga should be done on an empty stomach in the morning and should be eaten only after half an hour of doing it. If doing it in the evening, do it five hours after dinner. A pregnant woman should not do it.

3.   Balasana yoga (child’s pose):

This yoga is also included in how to lose belly fat. When performing this yoga, the situation is like a fetus in the mother's womb. Therefore, it is called Child's pose yoga. Performing child's yoga strengthens the abdominal muscles. By doing this for about 10 minutes daily, the stomach may be inside.

child's pose

How to:

First of all, you should sit on your knees and put the entire weight on the ankles.

Keeping your waist straight, take your hands straight up, while breathing.

Now while exhaling, lean forward.

Try to get your head off the ground and keep the hands straight.

While in this position for a few seconds, keep breathing at normal speed and then get up breathing.

Caution: Do not do this yoga if you have backache or knee operation. Also, those who have diarrhea do not do this yoga.

4.     Naukasana yoga (boat pose):

This yoga is beneficial in reducing the waist and stomach. By doing this, the small intestine, large intestine and digestive system are improved.

Double Boat Pose

How to:

First lie down on the ground on the back and mix the ankles and toes together.

Both hands should be adjacent to the waist and the palms should be towards the ground.

First take a long sigh, and then exhale, raise both legs, arms and neck parallel upwards, so that the full weight of the body falls on the hips.

Stay in this position for about 25-30 seconds and breathe normally. After that, breathe slowly and come back to normal.

Caution: Those who have any serious diseases related to waist and stomach, they should not do this yoga. Also, pregnant women should also avoid this yoga.

We have come to know that by exercising what kind of weight can be controlled. Now it is time to know what to include in the diet so that the fat does not settle on the stomach.

Read also: How to increase stamina

Diet Tips to Get Flat Tummy

If food and drinks are not balanced, then whatever exercise and yoga is done, the fat will not be reduced. So, let's have a look at what to eat and what not to lose weight:

Early in the morning: After getting up in the morning, drink about two glasses of lukewarm water, so that the stomach becomes clear. After being removed from defecation drink a glass of lemon mixed with lukewarm water. Those who have sugar, do not add sugar to lemonade and those who have high blood pressure, drink it without salt. Scientific research has proved that drinking lemon water reduces weight

Before breakfast: Eat about 5-6 almonds 15 minutes before breakfast. Soak these almonds in water overnight and peel and eat these almonds in the morning. Eating almond provides essential nutrients to the body. Almonds contain fiber, which drains the appetite.

Breakfast: One can eat a chapatti with low fat yogurt. It can also be replaced by two brown breads, which can be applied with almond butter. You can also eat a bowl of oats instead. You can also eat protein rich diet.

After two hours: After having breakfast in the morning time, you can eat any fruit around 11 o'clock or you can also eat salad of various fruits.

Lunch: Eat vegetable salad before eating. Eating salad gives the body extra fiber. After this, you can take one or two bread and mix vegetables together. If eating non- vegetarian, you can take a piece of fish. Try to eat the food till one o'clock.

In the evening: Before dinner, you can drink green tea or coconut water with fruits.

Dinner: Dinner should always be light and done by seven o'clock. Dinner can be served without butter or chicken soup. After this, one or two bread with vegetable can be taken.

Read also:14-Days Vegan Weight Loss Meal Plan 1200 Calories

Draw distance from

Avoid eating sugary and canned foods.

Starchy foods such as: - Rice, Noodles, Pasta and Bread. Brown rice and bread should be consumed instead.

Tobacco, alcohol and cigarettes should be avoided.

Next, we are giving some more important tips, which can help reduce belly fat.

Tips for losing belly fat:

Let us talk about some other tips, which can lead to loss of excess body fat.

Eat a balanced amount: Our digestive system is not able to function properly by eating three times a day, filling the stomach. Therefore, eat a little every two or three hours.

Drink more water: Drinking eight-ten glasses of water throughout the day is important for health. Water should not be drunk only when there is thirst or if the throat is drying. A little water should be drunk at every fixed time. Drinking water can reduce the habit of overeating.

Don't forget breakfast: The more breath you need, the more essential breakfast is. Some people think that not having breakfast causes weight loss, whereas it is not. Conversely, not having breakfast increases our appetite and we eat more, which can cause weight gain problems.

Green-tea: It has anti-oxidant properties, which is helpful in reducing obesity and fat. Therefore, you can drink at least one cup of green tea during the day.

Eat a balanced amount: Our digestive system is not able to function properly by eating three times a day, filling the stomach. Therefore, eat a little every two or three hours.

Drink more water: Drinking eight-ten glasses of water throughout the day is important for health. Water should not be drunk only when there is thirst or if the throat is drying. A little water should be drunk at every fixed time. Drinking water can reduce the habit of overeating.

Don't forget breakfast: The more breath you need, the more essential breakfast is. Some people think that not having breakfast causes weight loss, whereas it is not. Conversely, not having breakfast increases our appetite and we eat more, which can cause weight gain problems.

Green-tea: It has anti-oxidant properties, which is helpful in reducing obesity and fat. Therefore, you can drink at least one cup of green tea during the day.

Potassium: rich foods: Avocado, bananas, papaya, mangoes and melons are rich in potassium, which allows the body to lack water and helps in weight loss.

Fruits and vegetables: Fruits and vegetables should be consumed in small amounts throughout the day. This will reduce appetite and help reduce obesity.

 If possible, start the day with fruit juice. In particular, watermelon should be consumed. Watermelon contains sufficient amount of water. After eating it, the stomach remains full and does not feel like eating anything. In such a situation, when you will not eat food, it is possible that the fat will be reduced.

Full sleep: To reduce fat, it is also necessary to sleep fully. Everyone should have seven to eight hours of sleep. Sleeping more or less are both important reasons for weight gain. It is also said that if you sleep soundly, the digestive system works well and digests food.

Read also: how to lose weight fast naturally without exercise / weight loss tips

The fat stored on the waist or abdomen is not such a problem that it cannot be removed. All that is needed is to follow a fixed routine and exercise regularly. Yes, if someone's weight is more than necessary, then along with the measures mentioned in this article, it is necessary to get a check-up from the doctor. Also, write down in the comment box below about how much benefit was gained from the suggestions given in this article.