Who doesn’t wish to be comfortable in their clothes, wear clothing that shows off their physique or flaunt rock-hard abs? As we age, these remain wishes and desires that we focus goals around. Sugary drinks, high-processed foods, sedentary jobs, and stressful life, our generation often forgets the importance of a healthy body. We have machines for our daily chores, like cleaning utensils, washing clothes, etc. Walking and cycling have become a thing of the past; we take our cars even for small errands. And, many of us order everything, right from groceries to jewelry, online. We dedicate our free time to a mobile screen. Slowly, the body starts showing fatigue; people have difficulty doing simple tasks and find that it’s due to the extra pounds. Thus begins the weight loss journey. And the most tricky part here is reducing the belly fat. Below are a few tips to make the rotund tummy flat.

EAT HEALTHILY

Today, obesity is a global health issue. The main reasons are changing food habits. Many people do not even cook a single meal a day in their homes. Eating fast food, binging salty snacks, and mindless gulping of sugary drinks are detrimental to our metabolic system. The liquid calories in soft drinks take longer to get broken down. Eating processed items increase water retention in the body and makes you look bloated. In the long term, they lead to the accumulation of fat molecules. Also, one has to cut the carb content in the food. Though carbohydrates give us energy, they directly convert to fat when present excessively. Switching to a diet rich in proteins and fibers is advisable. Proteinaceous food like fish, eggs, dairy products make you feel full, and one could avoid munching snacks in between meals.

COUNT CALORIES

Keeping track of the quantity of food that you consume each day is as essential as choosing healthy food. We all need the energy to complete our daily activities, and it comes from food. Our body requires calories even when we take rest, and the rate of calorie consumption at rest is the basal metabolic rate. But the excessive calories directly go to the waistline. Thus, keeping a tab on the quantity is a must to get rid of the belly fat. There is no yardstick for the calorie requirement. It depends on age, nature of the job, gender, and active lifestyle. But we have fitness tracker apps or online calorie counters that give an approximate requirement of your body. You could also log the amount and variety of food eaten, the amount of water consumed, etc.

EXERCISE: A MUST

It is hard to lose the fat accumulated in the abdominal area. Therefore one has to workout to speed up the process. For the starters walking and jogging are fine. But with time, you have to progress to certain forms of exercise like strength training, Aerobics, etc. These exercises increase your metabolism over time and help you get rid of excess fat. You should check that abdominal, pelvic, and oblique muscles are getting stretched and contracted. A flat tummy might be the current goal, but people need to understand the many benefits of exercising. It helps you avoid heart diseases, metabolic disorders, high blood pressure, and arthritis. The body cells get more oxygen, and your energy levels increase. It lifts the mood and promotes quality sleep. Those who find it hard to maintain an exercise routine and consider hitting the gym as a punishment could learn Zumba dance or take up swimming.

6-7 HOURS OF QUALITY SLEEP

People are often surprised to hear that adequate sleep is necessary for a toned body. Our cells do the repair work, and the body heals when we sleep. Also, the body releases leptin - a hormone that gives us a feeling of fullness, and thus we eat less. A sound sleep at night is necessary to boost immunity and become healthy. Those who sleep late at night tend to have more craving for junk food. One of the secrets of a successful weight loss journey is to maintain a sleep routine. Fix a time and put electronic devices like mobile phones, tablets, and laptops away, at least half an hour before going to bed. Turn off the lights, listen to soothing music that would calm you down. Opt for natural sleep aids as much as possible.

REDUCE STRESS

Tension, anxiety, restlessness, and fear affect not only productivity but could lead to chemical imbalances in the body. They result in the increased secretion of the cortisol hormone. It, in turn, increases insulin levels and reduces blood sugar. It is the reason a person overeats when under pressure. Moreover, we are likely to eat comfort foods with high-fat content such as cookies, cheese, chips, ice creams, etc. Meditation, exercise, getting support from family and friends are the ways to vent out the pressure and relax. When we realize that we are overeating due to the stress, it becomes easier to stop binging and switch to healthy stuff.

FINAL THOUGHTS

Unfortunately, we cannot get rid of the tummy flab quickly. It takes around 8-12 weeks to show results. So, when the old pair of jeans look like a kid’s garment, you have a long developed a long standing weight loss program. It is not for looking good alone; a healthy body is a must for a happy and sound mind. Check out our Health & Wellness Coaching for personalized weight loss coaching.