Best way to lose belly fat
Losing your belly fat which has become a big problem for all of us Our increased belly fat not only spoils our body but it also spoils our internal condition Due to the increase in belly fat, we face many diseases Which includes heart disease diabetes sugar . High blood pressure issues also cause many other problems All this can be very harmful for you.
However, it makes the most beneficial Prescription for reducing your belly fat .In which we first have to pay attention to our daily food and how many calories we are consuming in it We should include as many calories in our daily food as we can burn in a day It is very important for you to watch your food to lose belly fat .
And it is very important to exercise with it Exercise will not only help you lose weight, it will also burn your extra calories it will create an energy in your body
(With the help of a tape, you can measure your waist to see how much you belly fat 35 inches (88 cm) in women are known as abdominal obesity )
Losing Weight Losing excess belly fat is a problem that everyone has In this article we will try to solve many problem of your belly weight lose
First, let's talk about our diet plan for our daily meals Which greatly affects our belly fat and our growing belly
How many calories do you need in a day?
how many calories men and women should eat in a day .
A calories is a unit of energy the food provide in the form of heat .in nutrition the energy we get from the food and drink we consume and the energy we use a physical activity is measured in calories.
calories need are different for both men's and women's
an average women needs to eat about 2000 calories
an average men needs to eat about 2500 calories
one pound of fat energy is equal 3500 calories so to lose one pound of weight one has to burn 3500 calories so if you cut about 500 calories a day from your typical diet you will lose one pound a week
one kilogram=2.2pound
women'
average women needs about 2000 calories a women would consume 450 to 550 calories at Breakfast lunch and dinner and then enjoy two 200 to 250 calories snacks during the day
breakfast=600 =calories
and break fast = 400 and snacks =200
lunch = 800 calories
or lunch =650 and snacks= 150
diner = 500 calories
Avoid high calories food
brown bread.oats .white bread Sweet potatoe.patato .banana. bulgur.whitw rice.brown rice .fish .chiken .egg.chese .butter....
what are low calorie food
I am telling you about foods that make you full fill they fullfil your appetite but are low in calories you lose weight faster and reducing belly fat faster
no 1 ) is cocumber do you know cocumber is so healthy that there are only 15calorise in 100 gram cocumber . cocumber is a necessity in lunch use. cocumber it's help losing weight allot try to eat cocumber after drinking one glass of water in lunch cocumber is beneficial you get minirals and vitamine calories are really lesser it's keep you hydrated use cocumber in regular ad your Diet
No 2) that it's oats (people also confused oats with Jo Jo barley in English and Jai it's oats in older time oats were considered to be a food for horse you get really good nutritional value in it you get protein fiber and calories are really less if you consume 4 spoon or half cup oats there are only 150 calories in it if cooked in water .)
in single serving you can only eat 2 to 3 table spon fruits are added and prepare your oats there are only 15 calories and it is the best breakfast in belly fat reduce
No 3) that is eggs ( you know this food can be companion of your weight lose jurney and that's is eggs) about a large size egg that is a around 50 gms has only 78 calories you get 7gm of protein good fat cholesterol and other benefits it's good for weight lose jurney (eat boiled eggs everyday in a week )
if you have blood pressure isue and Doctor's forbid you to consume yolk then use egg white only but if you're use egg your weight will go down the scale faster .low calories .high nutritional value .
No 4) is that cauliflower.if you are thinking about losing weight then this cruciferous vegetable should not be ignored with one cup of cauliflower containing about 25 calories they can be eaten worry free without adding on those extra pounds
No 5).That is arugula .arugula contains some of the most important nutrients essential for maintaining bone health , protecting heart health and reducing the risk of developing some cancer one cup of it contains just 5 calories and minimal fat being a green veggies it has folate potassium and magnesium
No6) That is beet
beetroot have an impressive nutrition profile low in calories they contains a good amount of essential vitamins and minerals the high nitrates content in them bring down high blood pressure eating in 2 to 3 hours prior to be. a sporting events and training session improve athletic performance
Basic Excersise.
crunches are some of the basic Excersise that people use to tone their abs and flatten their abdomen there are variety of Crunches Excersise the burn those unwanted calories in this
in this article are detailed for two variation of Crunches for a quick flat stomach
Abdominal crunches
are a great way to burn calories in the body abdominal crunches can burn an amazing amount of calories in half an hour 300 to be exact however when you perform this you burn calories to perform abdominal crunches lie on your back knees bent and feet flat on the floor hip wide apart place your hands on your thighs across your chest oe behind your ears slowly curl up toward your knees until your shoulder are about three inches of the floor hold the position for a few seconds and then lower down slowly
cross crunches.
the Cross crunch is a fantastic beginner abex size that work more then your abdominal muscles it also target your internal obliques and external obliques
it help to target rectus abdominis and obliques muscles (at the same time if you do 20 crunches in a minute you will surely burn 3 calories per minute .
for this lay flat on the met with your body positioned in a straight line from the top of your head down your spine and into your tailbone place your hand behind your head elbow out inhale as you cross your left leg.
over your right resting your left ankle on your right knee exhale as you contract your abdominal muscles and slowly raise your uPer body of the mat . slowly twist your torso to your left as you squeeze your abs bringing your right elbow to your left knee until they touch inhale as you slowly lower .your uPer body back down to the mat.
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