Excess belly fat or belly fat is an uncomfortable issue for many people .Fat accumulates in our stomach due to small unhealthy habits .These habits are one of the reasons for fat accumulation in other parts of the body besides the stomach .This article discusses 10 habits that help reduce belly fat quickly. By avoiding these unhealthy habits ,it is possible to reduce not only belly fat ,but also waist fat face fat ,thigh fat ,and butt fat.
1 Avoid the habits of eating quickly
Once you start eating the food you eat starts to travel from your stomach to your
brain sending signals to your brain -in other words ,your brain is communicating
with your[1] It can take up to 20 minutes for your brain to determine whether
you are full .Eating too quickly can lead to overeating ,as the message that your
stomach is full may not reach your brain as quickly.
Things to do reduce belly fat
To avoid overeating ,eat slowly and pay full attention to your food. This process
is called mindful eating. This way, you can avoid consuming excess calories
[2] However ,if for some reason you have to eat very quickly ,then put a certain
amount of food on your plate and finish it .This will prevent you from overeating.
2 Don s skip any meals
Many people skin breakfast and plan to eat lunch at once. Skipping one meal
can lead to an increased tendency to overeat or eat unhealthy food the next day.
[3][4] This can lead to an increase in belly fat.
Things to do to reduce belly fat
Things to do to reduce belly fat
If you have a habits of skipping meals, try to change it now.[5] Don skip meal for
any reason, you should be careful not to overeat or eat unhealthy food
at later time.
3 Choose small plates instead of large ones
In this case ,the main thing is not the size of the is plate but how much food
goes into the body Usually ,if the plate is large ,More food can be placed on
the plate, as result ,the subconcious mind usuaeats a little more food Most people usually have a tendency to finish the entire amount of food on the plate .Even if the stomach feels full when there is some food left , the food is not left on the plate. in this way, more than necessary it eaten, weight increases and fat accumulates in the body.
Things to do to reduce belly fat
To avoid over eating, use smaller plates. Be mindful of portion sizes when placing food on your plate. this will reduce the chance of food to waste and over eating .
4.Dont eat to much out of courtesy.
When we go to a party, w often eat more then we should out of courtesy. in this case we do not consider it our duty t finish the food that some one gives us on our plate. Again when we meet friends or acquaintances outside, we order food even our stomach are full. These habits contribute to weight gain and belly fat accumulation.
another tradition in dawah is to eats sweets last. over eating can cause physical discomfort and can lead to fat accumulation in the body.
Things to do to reduce belly fat
To break out of this cycle, you need to make conscious decision. keep in mind the negative effects that excess food can have on the body and decide how much food to eat.
if you decide to eat sweets, eat other foods in moderation or slightly less than usual. sweet foods are not very healthy, so eat as little as you can without missing out.
5.Avoid eating in moderation
if you are busy with other things while eating, it is usually not possible to pay attention to how much you are eating. if you have the habit of eating while watching tv or watching movies, dramas or other things on your phone, there is a high chance if gaining belly fat. because then you may eat more than necessary without thinking.
6. be active instead of sitting still
Almost everyone knows that sitting and lying down causes fat to accumulate in the body. A very simple solution to this is to walk briskly for just 30 minutes 5 days a week . by exercising for just two and a half hour through out the week you will get many benefits. this will reduce the chances of disease and the amount of body fat will also decrease.
Don’t expect to lose fat overnight. keep walking and even better do some weight lifting and other strength training. you can do also other exercises if they suit you. even some one who has not any physical activity in a long time can start running by following our zero to five kilometer guide.
you can start fat loss exercises at home without going to the gym without the help of any machines or exercises equipment .if you search for the following word on you tube or google , you will find many videos with exercise instructions. some of these words are:
- push up
- pull up
- plank
- squats
we hope that through this article you will get a clear idea about the ways to reduce belly fat. it is important to mention here that these tips will help in reducing belly fat as well as weight fat, thigh fat, but fat and face fat.
