Belly fat is easy to put on and so hard to get rid of. This fat causes health problems and you need to work on shedding it. The daily habits that led to the excess pounds are hard to change since they include eating bad foods that taste good, drinking excess alcohol and developing the couch potato habit.
Certain fat cells in our body are extremely “resistant” to being mobilized and burned. And these fat cells tend to accumulate in the dreaded belly, hip, and thigh regions of our body. This is the most dangerous fat because it is ‘active’ fat as it constantly releases harmful substances into the body and long-term havoc to health. I had heard from many of clients that “certain areas of the body, like chest, arms, and face, tighten up quickly but others, like belly, hip, and thighs, seem to not change at all.”
The reason is Fat cells contain two types of receptors for catecholamines that are diametrically opposed in function. These are known as alpha- and beta-receptors and while the physiology is quite complex, it boils down to this: alpha-receptors hinder lipolysis and beta-receptors trigger it.
Thus, fat cells with a high amount of beta-receptors are relatively easy to mobilize whereas those with a high amount of alpha-receptors aren’t. This is why, when you start a fat loss regimen, you see immediate results in certain areas of your body like your chest, arms, and face, but next-to-nothing in other areas like your stomach, hips, and thighs.
One of the primary reasons why certain fat stores, like belly fat, are so “stubborn” is the fat cells themselves are very resistant to mobilization (they contain many more alpha-receptors than beta).
You need to lose the fat percentage to lose the belly fat. Doing high intensity workouts or HIIT can result in losing belly fat faster. It’s so effective because it’s good at reducing insulin, cortisol and it burns way more calories in less time. While doing diet, one should follow a diet which will not only help to lose fat but also preserve the muscle mass and the nutrients in the body.
To lose belly fat, you will require to lose an overall body fat. You can’t just spot reduce by doing abs exercise and expect it to shrink. It doesn’t work that way.
Belly fat loss is all about sustaining a calorie deficit, where
If you eat enough protein, use weightlifting to drive your fat loss, and keep cardio to a minimum, you can safely maintain a 20 to 25% calorie deficit and maximize fat loss while minimizing muscle loss.
According to many experts, training on an empty stomach is a simple but powerful way to increase the amount of fat your body burns while you work out. When you exercise with your insulin at a baseline level, your body is able to both mobilize and burn more fat during your workouts than when insulin levels are elevated.
Caffeinehelps you lose weight by increasing the amount of energy your body burns throughout the day, and it also improves strength, promotes muscle endurance, and enhances anaerobic performance.
Studies show that yohimbine can accelerate fat loss by blocking the activity of alpha-receptors in fat cells.This enables your body to reduce fat stores faster and is particularly useful as you get leaner and are battling with stubborn fat holdouts.
When it comes to weight loss, a diet is effective to follow if the diet is balanced with the right proportion of foods as per the individual’s composition and needs. And if there is any distraction on any of the nutrients then the person gets into the metabolic conditions like obesity, diabetes, thyroid, etc. But there are some foods that have a very high thermogenic effect and can burn calories as you digest them. And also there are some foods that boost the metabolism and trigger hormones that fight fat. All together, there are some best Indian Foods to burn fat which can be easily found in your near by markets.
You can cut down on calories by burning fat. Here’s a list of Indian food ingredients that help you burn fat significantly:
Grapefruit has a bioflavonoid properties and is rich in Vitamin C, calcium, folate and low in calorie and fat. The fruit has a fat burning enzymes and also helps in reducing the starch and sugar content in the body.
When whole fruit is taken it provides bulk which in turn aids the bowel functionality in the body. It acts as a metabolic booster if taken in the morning. Grapefruit has HCA (Hydroxycitric Acid) which helps in fat burning and suppresses the appetite.
Tomatoes are low in calories, making them an ideal diet food with zero fats, filling fiber and high water content. Dietary fiber and Lycopene helps in maintaining proper bowel functions. They encourage the healthy excretion of growth hormones in the body which helps you metabolize body fat and thus helps you lose weight.
Tomatoes has high content of biotin, an essential water-soluble B vitamin, because of biotin unstoppable cravings can be maintained. Adding tomatoes in your diet will help in reducing your appetite and thereby help in reducing overall weight
The hot peppers basically capsaicin account for its strong, spicy, pungent character and antioxidant and anti-inflammatory effects, which give chili its cholesterol- lowering, blood-sugar balancing and appetite-suppressing properties.
It also aids in detoxification. One of the main benefits is its ability to convert food into energy, which speeds up abdominal fat loss.
Cinnamon are rich in polyphenols which improves the Insulin-sensitivity and prevents the transformation of metabolized sugar into fat and helps the body to process the carbohydrates more efficiently which in turn increases the lean body mass.
It reduces the appetite and allows the body metabolism to speed up and allows to burn more calories and assists with weight loss. It is low in glycemic index. It helps to shed the body fat.
Apple Cider vinegar
Apple cider vinegar, is a type of vinegar made from cider or apple must . Apple cider vinegar has numerous benefits including diabetes , Heart Health and weight Loss. Apple cider Vinegar helps curb appetite and burn fat.
Vinegar has been found to decrease triglyceride levels and VLDL levels.Also,Vinegar has anti-glycemic and beneficial effect on blood sugar levels by preventing the complete digestion of complex carbohydrates.
Apple contains non-digestible fiber mainly pectin and polyphenols which promotes the growth of good bacteria in the gut that slows the absorption of carbohydrates and thus boosts the feeling of fullness. The apple skin contains quercetin, an antioxidant compound which prevents the deposition of free radicals in the body.
It helps to improve the bowel function and aids in digestion. It produces leptin hormone (satiety hormone) because of its high dietary fibre content.
Ragi is the richest source of calcium and iron in the cereal food group. It is a good source of insoluble fiber and is low in Glycemic index, which helps you to maintain the blood sugar levels in your body and give you a feeling of fullness and thus controls your appetite .
Ragi contains an amino acid called Tryptophan which lowers the appetite and gets digested at a slower rate thus keeps one away from taking excessive calories and hence helps in keeping weight in control.
Oats is a complete food that is not only well balanced but also great to taste. It is a powerhouse of vitamins, proteins, minerals, amino acids, and essential fatty acids. The soluble fiber in oatmeal reduces cholesterol .
Oats helps in clean out the colon. it has beta glucan with delays digestion helps to feel full longer day.
Quinoa is a complete source of protein and a good source of anti-inflammatory, monounsaturated and omega-3 fatty acids. A heart-healthy grain, it is known to reduce “unhealthy” (LDL) cholesterol, and contains high levels of antioxidants.
It is also easy to digest and doesn’t contain gluten, making it suitable for anyone on a gluten-free diet. Additionally, quinoa can help keep you feeling full for longer, ranks low on the Glycemic Index, and contains plenty of other key nutrients that are necessary for muscle building and fat loss.
This marvelous fat fighter has very low calories , rich in antioxidants and boost metabolism by raising it ,which requires fuel in faster rate, which causes body to lose fat .It creates feeling of fullness, This is known to be a good appetite depressant,through which person can opt for healthy eating option in the long run.
A proponent in green tea called EGCG reduces the amount of lipids absorption. This affects cholesterol level, which causes weight loss and is very healthy for heart. Green tea protects against dehydration which can damage body’s ability to metabolize fat.
Try these Indian diet foods to lose weight or reduce weight, spike the metabolism, release fat and eliminate toxins from the body. Grab these fat burning Indian foods on your diet so as to help control hunger hormones for a flat belly and more energy.
Losing those extra fat makes a person feel demotivated as it takes a lot of time to lose. Too much fat anywhere is bad for your health, but visceral fat is especially bad, because it releases chemicals associated with inflammation and metabolic stress. Visceral fat is body fat that’s stored around several organs in the abdominal cavity including the liver, pancreas, and intestines. Find the foods to lose belly fat here in this blog.
A regular intake of prebiotics each day can inhibit certain hormones that affect our appetite and by doing so could help us lose weight
Oatmeal : Oats are good source of Vitamin-B, magnesium, dietary fiber, selenium, manganese and phosphorus. Oats digest slowly as they are packed with fiber and contain no saturated fat and have little impact on your blood sugar. It helps in colon cleaning and has beta glucan which helps to feel full for longer.
Apple Cider vinegar: Apple cider vinegar, is a type of vinegar made from cider or apple must . These days apple cider vinegar has been considered as one of the best health beverage that has numerous health benefits including diabetes , heart health and weight loss. It helps curb appetite and burn fat. Vinegar has been found to decrease triglyceride levels and VLDL levels also. Due to its anti-glycemic properties, it is said to be have beneficial effect on blood sugar levels as it prevents the complete digestion of complex carbohydrates.
Apple: Apple contains non-digestible fiber mainly pectin and polyphenols and have a negative calorie effect which promotes the growth of good bacteria in the gut that slows the absorption of carbohydrates and thus boosts the feeling of fullness. The apple skin contains quercetin, an antioxidant compound which prevents the deposition of free radicals in the body. It helps to improve the bowel function and aids in digestion. It produces leptin hormone (satiety hormone) because of its high dietary fiber content.
Blueberries : Blueberries are a packed source of fiber and antioxidants which helps in controlling your appetite, slows down the sugar and hence helps you control weight. Recent study findings suggest that blueberries may influence genes which regulate fat-burning and storage, helping reduce abdominal fat and lower cholesterol.
Green Tea : Green tea is a type of tea that is made from Camellia sinensis leaves. Green tea leaves are steamed and not fermented, and hence preserve more polyphenols. It is packed with catechins, antioxidant plant compounds like Gamma-Aminobutyric Acid(GABA) and Flavonoids that have been shown to have anti-obesity properties. Active ingredients in green tea: Epigallocatechin-3-gallate or EGCG, one of six catechins in green tea and the most abundant.
1 cup of green tea contains approximately 100-200 milligrams of EGCG.Catechins influence intestinal and cell metabolism in several ways:
Inhibiting intestinal lipases
Decreasing fat absorption
Increasing fat excretion
Decreasing lipogenic enzymes
Increased thermogenesis : Green tea extract resulted in a significant (4%) increase in energy expenditure.
The brew also contains caffeine (in lesser amounts than coffee, so it won’t have as big of an impact on your sleep), which can help turn up the volume on your metabolism.
One should burn more energy than you consume, so as to lose the visceral fat or belly fat.
One can lose weight without any efforts by following 30 healthy steps as losing weight is not a much harder effort as it’s been thought or made. I’m not asking one to do 1.5 -2 hours of workout daily and follow a crash diet or yo-yo kind of diet. Lets find the simple 30-ways-to-lose-weight-without-much-effort in our daily routine.
Let’s first read these 30 ways to lose weight without any effort and then decide whether it’s easy to lose weight in a healthy way or not nowadays.
1] Go for balanced meals
Going for a healthy diet might full your appetite by providing you all the essential nutrients. It must be planned from the Food group.
Shorten your shopping trip
Eat before going to your shopping, as this will help you to keep control on your cravings. And will also help you purchase only the required items on your list. Select the healthy options like go for whole pasta, brown rice, multi-grains wheat flour, etc. Always read the ingredients and nutritional labels before buying.
Eat slowly with controlled portion
Controlling your portion size is key for weight control. Always is a smart selector while filling up your plate. Eat in small plates, chew slowly and stop eating once you feel full. Full your plate with healthy options and hence should select from the five food group. For e.g., make half of the plate with fresh fruits and veggies. You can go for rice in your diet, but instead of going for 1 cup you should opt for ½ cup once in a day.
Buy Ready-to-eat snacks
Having snacks in between your 3 big meals help you curb your appetite. Select healthy snacks that helps you feel full your appetite. For eg. You can go for roasted channa, fruits, vegetables, yogurts, nuts and seeds, etc. These help bulk your meal and full your stomach and they are easily available.
Keep yourself hydrated
Drinking water is good for general health. Water is also known to fill you up and keep you from overeating. Dehydration or not drinking enough water can be responsible for slowing down your metabolism. Drink at least 8-10 glasses of water to help remove toxins from your body and boost your metabolism naturally.
Leave out one ingredient from your dish
Use nonstick cookware to lessen the amount of butter and oil while cooking. It will help you cut down calories and also the preparation time.
Go for healthy sleep
A shortage of sleep lowers level of leptin in your body, with the result being that you feel hungrier. Canadian researchers observed the connection between sleep patterns and obesity and found that people who slept 5 to 6 hours a night gained 4.5 pounds more than those who dozed for 7 to 8 hours nightly. So a maximum of 8 hours of sleep is necessary to start up the day. By having an enough sleep you can keep a control on your appetite also.
Savor a night time snack
Those who goes for a healthy night snacking, for eg. Air-popped popcorn (without butter and oil), it helps you get 250% more whole grains and about 22% more fiber than those who goes for unhealthy snack options. High fiber helps you keep your blood sugar in control and hence you feel full for long duration.
Exercise is important
Exercise helps you curb your cravings and lose weight without any effort in a healthy way. It increases the energy expenditure and burn calories and also adjusts the signals of satiety and reduces food intake.
Cut back on Sugar
Sugars have calories but no nutritional value. If you want something sweet, eat fresh fruits or use cinnamon-cardamom powder or stevia (natural sweetener). Adding sugar spikes blood glucose, which indirectly contribute to weight gain and leads to lifestyle disorders. Also sugars are high in glycemic load and index which means it releases sugar quickly into your bloodstream.
Time your meals
Eating meal in a set schedule means that your body gets fueled up at the right time. Your last major meal should be lightest of the day and should eat 2-3 hours before bedtime.
Failing to eat on time frequently will slow down your metabolism and the long gaps will make you overeat.
Avoid Table salt
Excess sodium increases blood pressure because it holds excess fluid in the body which creates an added burden on the heart.
Limit alcohol & quit smoking
Alcohol is considered as a empty calorie which takes atleast 3-4 days to get digest. Meanwhile the fat that our body gets from our regular meal makes the fat requirement on double/triple and hence gets stored in our body.
When a person smokes, the lungs get de-oxygenated by carbon monoxide and nitric oxide which is harmful for the overall health.
Include much of soups & salads
Always start your meal with a salad or a soup packed with veggies, to help you control hunger and feel satisfied sooner.
Eat more fiber
There is some evidence that soluble dietary fiber may lead to reduced amounts of belly fat, which should cause major improvements in metabolic health. Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.Studies show this type of fiber promotes weight loss by helping you feel full so you naturally eat less. It may also decrease the amount of calories your body absorbs from food.
One review study found that an additional 14 grams of fiber per day were linked to a 10% decrease in calorie intake and weight loss of 2 kg over 4 months.In one 5-year study, eating 10 grams of soluble fiber per day was linked to a 3.7% reduction in the amount of fat in the abdominal cavity, but it had no effect on the amount of fat under the skin. Include much of fiber and lose weight without any effort.
Opt for unpolished whole grains instead of refined grains
Unpolished whole grains are low in GI which helps the blood sugar level to rise in a controlled fashion, providing a consistent source of energy over a long period and helps you control food cravings, resulting in decreased appetite.
Healthy Food Combination
Food combination plays a very role in maintaining a healthy weight and lifestyle. For eg. Mixing dal/pulses along with cereals completes the protein; eating protein along with fiber will help you to lose weight easily and provides you satiety value.
Cut back on liquid calories
Soft drinks or sweetened drinks are only for empty calories along with simple sugar. It will only increase your insulin and might get stored into those extra fats and nothing more.
Go for herbal tea/ Detox water
Keeping yourself hydrated is one of the key point but most of my clients feel it difficult to drink only water to keep them hydrated, so hence end up with 5-6 glasses a day. Hence keeping hydrated doesn’t mean that you have to drink normal water only. One can opt for tender coconut water, herbal tea, detox water, plain buttermilk, plain lemon water, lassi, milkshake, smoothies, homemade soups & stews, soda water, black coffee, etc to make fulfill the water requirement. One can easily follow and lose weight without any effort.
Eat atleast one meal with the family
Eating one meal with the family especially dinner makes you feel distress and happy. Spending time with the family makes you get familiar with the new foods. Family dinners allow for both “discussions of nutrition and provision of healthful foods,” says Matthew W. Gillman, MD, the survey’s lead researcher and the director of the Obesity Prevention Program at the Harvard Medical School. Makes the kid interact with the adults and learn new and interesting things. One can easily follow and lose weight without any effort and spend an ample of time to make a healthy bonding among all the member.
Opt for healthy eat-out options
Eating out is convenient but it’s all associated with weight gain. But by adopting a few healthy habits, you can enjoy eating out without packing on extra pounds.
Burn 100-200 calories more than consumed
Doing some functional training either gym or free-hand exercise is one of the good habit towards healthy life. Also after every major meal one should do some 10-15 minutes brisk walk. Burning extra calories than consumed is good to stay fit and healthy.
Opt for tomato- or green- based sauce or chutney over mayo or white sauce
Mayo or white sauce makes you the food tastier but again all tasty meals are not healthy. To make it healthy I always suggest either go for low-fat cheese spreads or tomato-based sauce/ green chutney which make the side dishes healthier too. Mayo or white sauce is rich is calories and unhealthy fats.
Distress yourself through mediation and smiling
Today’s generation is full of stress and anxiety. But still you have to overcome these with. I use to ask my clients that whenever you feel stressed, always try to remember the good moments that you had lived in your past or keep the photos nearby which makes you smile. Also it’s good to mediate in the early morning in the fresh air. Also one can opt for herbal soothing beverages too.
Try eating new and different foods in the market
It’s been observed that when you go for the shopping either for the vegetables or in the supermarket, generally we pick those which are familiar to us. Like in the vegetables most of the people pick veggies which are common in the household even when it comes for the buying of whole grains or breakfast cereals we generally pick oats, corn flakes, multigrain flour, etc.
But have you ever tried something new? Have you explored the market well? Instead of oats there are breakfast cereals like quinoa, ragi flakes, bajra flakes, wheat bran flakes, wheat germ, etc.
Plan by the week
Today everyone is working and busy in their life. Hence it’s always good to plan ahead. It’s more efficient and easy to plan the entire week’s menu instead of day to day. This is one of the 30 ways to lose weight without much effort which is easier and planned earlier.
Have cheat meals once or twice a week
One should not deprive from the nutrients but that doesn’t mean that you should not enjoy your cheat meal . Cheating a meal once or twice in a week helps you stay healthy mentally and physically and hence you will enjoy the ongoing diet process lifelong. Don’t punish yourself from not consuming your favorites, as then it will lead you to crave for more which indirectly leads to unhealthy snacking or you will end up with your dieting.
Look for shortcuts
Simplify meal preparation and save time by cutting the vegetables and fruits earlier or go for fresh pre-cut vegetables from the supermarket. Rather than cooking much it’s good to prepare easy and feasible meals like oatmeal, multigrain bread with egg whites, smoothies/milkshake, pancakes, etc.
Adapt menus to the season
Always go as per the season. Use the freshest foods available in the market. Recently harvested foods are often available in the local farmers market.
Make pleasure a priority
Losing weight may require you to cut down on your favorite foods. But that doesn’t mean that you have to restrict yourself much. Create your own favorite foods with the healthy options. Like for eg. If you like wraps then choose the whole wheat/multigrain base instead of white flour base, make it delicious with the tomato-based and green chutney based sauce over mayo.
“Understand your body and then get cracking on losing weight..”
What you eat is important but how much you eat is also important. Eating healthy doesn’t mean that one can eat too much of it. I never recommend a person to go on a low-calorie or low-carb diet rather I suggest them to follow some tricks to use which can help you slightly reduce the amount of food you eat without feeling deprived off. Once you start following these tricks, they will become a habit for lifelong.
You should always fool your brain by such healthy tricks. Usually we end-up eating more than what we should because of the mindless signals. It’s better to go slow and steady for weight loss than a fast weight loss, as it stays for long and are planned for lifelong.
Here are the healthy tricks that once achieved can be followed lifelong without noticing every time.
1] Use smaller plates : Using smaller plates while eating helps you serve less in your plate and hence you will eat less. Though it wired but it always works.
2] Serve less in your plate : Serve less in your plate. Start filling your plate with salad, then vegetable curry, then dal and at last add any cereal group. And do remember that you are following the above point. Much of salads and vegetables than cereals on plate.
3] Eat protein in your diet : Studies have shown that eating high protein in diet boosts metabolism by 80 – 100 calories per day along with making you feel full for longer as protein takes a long time to gets digested.
4] Eat 3 major meals in a day : One should include breakfast, lunch and dinner daily so as to maintain the body’s metabolism work properly. Food acts as a fuel to our body as it’s only the source where the body gets energy to work throughout the day. Hence one should not avoid or skip any of the major meal as it will end-up in overeating in the next meal. Which will indirectly leads to eat more calories and hence extra calories will lead food to convert into fat and gets stored in adipose tissue.
5] Get yourself a healthy schedule : You should plan a healthy meal timing to set your brain and your metabolism to act on the set time always. Including variety in the diet is good but let’s not change the meal time else it will disturb the body function and metabolism process.
6] Don’t eat in front of TV : The reason behind this is to make you focus while you eat. Eat with all your senses and think about how the food is nourishing your body from within; which is not possible while sitting in front of TV and eating.
7] Keep unhealthy foods at bay : I always ask my clients not to buy unhealthy snacks and store in home. It’s better you eat it while buying rather than storing in home. Cheat meal once or twice is ok to go for as you will eat on the spot and as per the portion size but if you store them in home, then you will end-up eating it mostly as your brain will give your body the signals for the craving of them.
8] Chew thoroughly : Studies have shown that chewing food slowly and thoroughly can help you eat fewer and increase the hormones related to weight loss in your body. One should use the entire mouth to chew the every bite of the meal. And once you had finished the bite then only pick the another. Wait for a while to get a signal from your brain to know whether you are full or not. It hardly takes a second to get recognized with such signals.
9] Don’t eat from the packet : One shouldn’t eat from the packet especially the junk snacks as it will lead you to finish the packet and consume more calories than the required. So it’s good to take some out in a bowl and then eat.
10] Include at least a light free-hand workout daily : One should at least increase some free-hand workout daily as it will help you to maintain your muscle mass along with fat loss. Do a mix of functional cum weight training.