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How To Lose Weight Fast At Home

We all want a quick weight loss solution. But the very goal of achieving a flat tummy in just a week’s time sounds too good to be true.

What most of us don’t realise is that weight loss isn’t as daunting as it feels.

The best ways of losing those extra pounds is by taking up physical exercises like Swimming, choosing healthier eating options like going for dry fruits and nuts over fast food, and by opting for all natural supplements like NutrVesta ProVen etc.

There are three different types of fats in our body, out of which abdominal fat or the visceral fat can result in serious health hazards.

Apart from giving you a bigger waistline, it is also recognized as a link to heart problems and diabetes.

Losing tummy fat is important for not only our self esteem and confidence, but also to prevent us from developing serious and chronic ailments.

What Causes Belly Fat or Tummy Fat?

Stomach fat is attributed to many factors, mostly related to unhealthy lifestyle choices such as:

  • Incorrect posture
  • Mental stress
  • Physical inactivity
  • Poorly managed diet
  • Feeble metabolism

Tips to Lose Weight Without Any Physical Exercise

  • Believe In Yourself

To achieve desired results from any activity, it is important to believe in it faithfully. Our mind affects our entire body. It is possible to not get things right despite working out rigorously and diet plans.

Our mind should be completely involved in the process of losing weight. A tense or disturbed mind can never give you the results you seek. Medication and good music can help steer our mind towards positivity.

  • Start The Day With Fenugreek Water

Drinking Fenugreek water on an empty stomach is known to aid belly fat reduction. Fenugreek contains a water-soluble compound called Galactomannan. It is also known to suppress appetite and improve insulin production to support weight loss.

Soak a tablespoon of fenugreek seeds in a glass of water and leave them overnight. Drink the water in the morning to reduce ab fat.

  • Consume a Fibre-Rich Diet

Including plenty of fibre-rich foods like vegetables, fruits, whole grains, oatmeal can improve your digestion.

Consumption of dark green leafy vegetables like kale and spinach prevents constipation. By clearing your stomach, you will notice a discernible decrease in your waistline that is usually bloated.

  • Get Adequate Sleep:

Sound sleep of at least 8 hours is very important for overall good health. When you do not get enough sleep, you interfere with your hormonal schedule and the effects can be worse than you imagine.

Several studies confirm that a person who sleeps less is at an amplified risk of being obese. So, it is imperative that you get a good night’s sleep to get positive results.

  • Try Appetite Suppressants & Weight Loss Supplements:

Appetite Suppressants contain ingredients that help suppress the hunger instincts in your body. One common ingredient of these supplements is caffeine, which is known to boost your metabolism by over 11%.

Several studies suggest that caffeine intake promotes weight, BMI and body fat reduction.

Protein powder is a crucial ingredient that aids in burning of fat and is present in Weight Loss Supplements. It enhances your metabolism and suppresses your appetite significantly by reducing the production of the hunger-stimulating hormone ghrelin.

A 2010 study confirmed that increasing soluble fiber in your diet helps your body accept less fat and calories, which in turn allows you to burn off excess fat.

  • Eat Smaller Meals More Frequently:

Breaking down a meal into smaller portions is more beneficial to your body rather than consuming large meals. Limiting quantities of food reduces the strain on your digestive system and promotes an efficient breakdown of food to increase nutrition absorption.

These meals however, must be of controlled sizes. Junk foods are an absolute no-no.

  • Avoid These Foods:

  • Sugar and Trans fats - are the primary reasons for bulging tummies. A high sugar diet maintains a high insulin level in your body and therefore, a person tends to feel hungry relatively often.
  • Fried Dishes - Besides sugary foods, you must also remember to avoid deep fried dishes which are loaded with trans fats.
  • Salt - is also a contributor for weight gain. So, you need to ban processed foods with high sodium content from your pantry.
  • Alcohol -  say no to alcohol which takes a serious toll on your body and brain.

Tips to Lose Weight by Physical Exercise

Your workout regimen should be focussed on the right areas of your body without excessive fatigue.

It should mainly consist of abdominal exercises that soften your body fat in 7 days. Ten minutes of running or rowing exercises will be just enough. If you decide to take up running, you need to make sure you protect your feet by wearing adequate shock-absorption insoles.

When you sweat, you lose important minerals from your body along with water. It is important to supplement your work-out with ample fluid intake to prevent dehydration. Some useful exercises are:

  • Crunches:

Crunches are the most effective form of exercise to lose tummy fat as they target your abs directly. They are easy to do and do not require any equipment:

  • Lie down flat on a mat with your knees bent and your feet firm on the ground.
  • Place your hands behind your head.
  • Inhale deeply. Exhale as you lift your upper torso off the floor.
  • Start with 10 per day and increase the count gradually.
  • Side Crunches:

These may look easy to do, but they need rigorous practice to get used to. The steps below guide you to do side crunches:

  • Lie down flat on the mat.
  • Tilt your legs and shoulders to the side simultaneously.
  • The side crunches focus on your side muscles.
  • Start with 10 per day and increase the count gradually.
  • Vertical Leg Crunches:

Vertical leg crunches target your thigh muscles by curling the leg vertically. Practice this exercise daily this way:

  • Lie down flat on the mat with your legs facing towards the ceiling with one knee crosses over the other one.
  • Breathe in and lift your upper body towards your pelvis.
  • Breathe out slowly.
  • You should start with 12-16 vertical leg crunches in two or three sets every day.
  • Swimming:

Swimming is the best exercise to reduce any fat. The water-resistance works as a cushion for your muscles and joints when you swim, making it a superb cardio workout.

It is the most effective way to burn belly fat quickly as it impacts all the muscles of the body. Moreover, swimming allows you to burn calories quicker than other exercises, making it a very time efficient exercise.

  • Walking:

Walking burns your calories and kills unnecessary carbs from your body. A healthy diet and brisk walking for a month is the most effective way to shed any extra flab off your belly. It is an uncomplicated, free, and the easiest way to become physically active and lose weight. Walking briskly also helps you in building stamina, burning excess calories and making your heart healthier.

By sticking to a strict and disciplined routine, you can achieve a toned torso. It is important to push yourself, but one must remember to not overdo it, as moderation is key. The secret to living a healthy lifestyle is realising its importance and abiding by your regimen.

Sources

https://pubmed.ncbi.nlm.nih.gov/3618879/

https://www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/sleep-and-obesity

www.healthcarebusinesstoday.com/best-appetite-suppressants/

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