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Have the buttons on your pants started practicing social distancing, and the weighing scale just confirmed your worst fears – unwanted weight gain in all the wrong spots? Now, if you are planning to drink copious amounts of green tea to melt away all that extra fat, then make no mistake, your belly fat won’t budge with green tea alone. In this article, we list 7 Top Weight Loss Tips To Lose Belly Fat.
Eliminating just white sugar from your life is not enough to melt away belly fat – you need to identify sources of added sugar and get rid of them as well. Once you cut down sugar in all forms for 15 days, along with regular exercise and dieting, you would be able to see significant weight loss. A lot of packaged and ultra-processed foods nowadays have loads of added sugar – tomato sauce, jam, sweetened beverages, fruit juices, cookies, candies, are just a few examples. Also, a diet with high amount of refined carbs shoot up blood sugar and trigger insulin release, and regular consumption of refined carbs may cause insulin resistance, which would lead to increase in waist circumference. So, cut down on refined sugar, added sugar, and refined carbs as well to lose belly fat.
It’s extremely important to follow a nutrient-dense diet with vitamins, protein, minerals, healthy fats, and also the right kind of carbs (complex carbs) to lead a healthy life. Even if your goal is to reduce excess fat, the body still requires nutrients from food and also optimum amount of calories to fuel the fat-burning process. Nutrients play a crucial role in supporting various metabolic functions and ensuring that the body has the energy and resources needed to efficiently burn fat. Also, make sure your diet has enough protein since it boosts metabolism, keeps one fuller for longer, builds and repairs muscles, and also has thermogenic properties. All of these factors add up and burn belly fat. Need high-protein, nutrient-rich meal plans to lose weight? Look no further – check out the Rati Beauty diet to lose weight successfully. Also read: “10 Kitchen Ingredients That Helps Burn Belly Fat.”
Make exercise a priority and part of your lifestyle, and workout at least 4 to 5 days in a week for a minimum of 40 minutes. Also, do remember that just one hour of sweat session in the gym would not be enough to target belly fat. You need to be active throughout the day to keep the fat-burning process running. So, try to be on your feet as much as possible because that keeps the metabolism high as well.
Fried foods, margarine, certain baked goodies, junk food contain transfat that not only shoot up calories, they build fat around the abdomen, and here’s the bummer, they move fat from other areas of the body to the belly area! In fact, World Health Organization has recommended elimination of trans-fatty acids from global food supply because of its potential side effects on overall health. So, read up the ingredients list of processed food to rule out the presence of transfat in them. Also read: “10 Mistakes you Are Making When Trying To Lose Lower Belly Fat.”
Not getting enough sleep is linked to gaining weight, especially around your belly. When you sleep only a few hours, you might feel much hungrier the next day, and studies suggest you could eat up to 300 extra calories. People who sleep only 4 hours a night tend to have 9% more belly fat than those who sleep a solid 9 hours. Things like stress, bad food choices close to bedtime, too much screen time, and staying up late watching movies can all mess with your sleep. When your body doesn’t get enough sleep, it tends to store more fat around your waist. Lack of sleep is a big reason for belly fat buildup, so aim for at least 7 hours of sleep to keep your hormones in check and avoid extra fat storage around your belly.
Just like sleep deprivation, chronic stress is absolutely bad for weight loss, no matter what age you are in. In fact, by sleeping for less hours, stress hormone cortisol rises, which increases buildup of fat around the abdominal area. So, do find ways to manage stress, find a hobby, go for a run, listen to music, or spend time with family and friends to de-stress.
When your body has inflammation, it has trouble using insulin properly. This makes your pancreas produce more insulin to control blood sugar, but insulin also makes your body store fat, especially in the belly. So, inflammation leads to insulin problems, more insulin, and more fat stored in the belly. To reduce belly fat, here’s how you can decrease inflammation in your body.
Most importantly, you are probably not on the right kind of weight loss diet. Make no mistake, the right kind of diet will target both subcutaneous, visceral and belly fat. In fact, Rati Beauty diet helps you lose overall weight and reduce the circumference of the waist as well.
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People often fail to realize that making small changes, whether in terms of dietary choices, exercise, or lifestyle modifications, into daily routine can get accumulated over time and contribute a great deal to the overall weight loss journey. Making tiny changes builds discipline and helps you stay consistent, making the weight loss process more attainable and lasting. So, in this article, we list down 8 things to practice today to lose weight effectively.
1. Cut Down on Sugar Intake: Cutting back on sugar is a crucial step for improving overall health and losing weight. Eliminating “added/refined” sugar can lead to positive changes in the body, reducing inflammation and lowering the risk of life-threatening diseases such as obesity, heart disease, diabetes, and cancer. Excessive sugar intake also accelerates skin aging. Despite a daily recommended sugar intake of just 6 teaspoons (50 gm by FDA), we often consume nearly triple that amount, posing significant health risks. Therefore, cutting down table sugar as well as added sugar from processed foods is important to achieve weight loss goals.
2. Cut Down Cooking Oil Consumption: Reducing oil consumption is advocated by health experts for several reasons. Common cooking oils like refined sunflower, mustard, vegetable, olive, coconut, and canola are calorie-dense, with approximately 120-124 calories per tablespoon and 14 grams of fat. By cutting down on oil intake, individuals can significantly decrease their calorie consumption, supporting weight loss efforts. Some people choose an oil-free approach for health reasons such as heart disease or high cholesterol, potentially improving cardiovascular health. Opting for oil-free meals helps shed calories to hasten up the weight loss process.
3. Eat More Protein and Fiber To Every Meal: Protein and fiber play crucial roles in promoting weight loss by contributing to a feeling of fullness and supporting metabolic processes. Protein-rich foods help control appetite by inducing a sense of satiety, reducing overall calorie intake. Additionally, protein supports the preservation of lean muscle mass during weight loss, ensuring that the body primarily loses fat. On the other hand, dietary fiber adds bulk to meals, slowing down digestion and promoting a prolonged feeling of fullness. This not only helps in managing portion control but also stabilizes blood sugar levels, preventing energy crashes and subsequent overeating. Including a balanced combination of protein and fiber in your diet can enhance weight loss efforts by curbing cravings and maintaining a sustainable, healthy eating pattern. Also read: “Slimming Secrets: 10 Soluble Fiber-Rich Foods That Reduce Your Appetite.”
4. Include Good Portion of Vegetables: Incorporating vegetables into daily meals is effective for weight and belly fat reduction, as most veggies are low in calories yet highly filling. Most veggies provide essential nutrients like vitamins, antioxidants, fiber, protein, and minerals, supporting the synthesis of hormones and enzymes crucial for weight loss. Unlike other foods, fresh vegetables can be consumed generously without risking a calorie surplus, aiding metabolism and promoting weight loss.
5. Include a Source of Healthy Fat: Not all fats are bad, some fats are essential for the body’s proper functioning and can even support weight loss. Categorized as “healthy fats,” they constitute 20% to 35% of the daily calorie intake. Essential for brain health, fats make up 60% of the human brain and are crucial for signaling within the body and hormone production. In the absence of carbs, the body turns to fat as an alternative energy source. Moreover, fats aid the absorption of fat-soluble vitamins (A, D, E) and offer benefits such as strengthening the heart, reducing inflammation, and improving cholesterol levels. Instead of fearing fats, opting for healthy sources like omega-3 fatty acids (found in nuts, seeds, eggs, and meat) and medium-chain fatty acids (like lauric acid in coconut oil) can target belly fat and boost fat burning. Embracing healthy fats is a smart choice for overall health and accelerated weight loss. Also read: “15 Cheapest and Weight-Loss Friendly Foods From The Supermarket.”
6. Increase your Daily Step Count: Achieving a fit and lean body doesn’t always require exhausting gym sessions; a simple and effective alternative is to prioritize staying active by taking at least 10,000 steps daily. Instead of daunting workouts, incorporating more movement into your routine can burn a significant amount of calories, aiding in weight loss. Activities like walking your pet, opting for stairs over elevators, and standing up and walking during phone calls contribute to reaching the daily step goal and can result in burning up to 0.5 kg per week. Do squeeze at least 40 minutes to 1 hour for exercise or for walking.
7. Say No To Frequent Snacking: Frequent snacking can elevate blood sugar levels and trigger sharp insulin responses. Excessive insulin spikes throughout the day may lead to calorie storage as fat in the body. Limit snacking to two occasions daily, choosing low-calorie options. Opt for nutritious snacks like apples and a variety of nuts such as almonds, walnuts, or even roasted chickpeas. Do remember that similar to adhering to specific meal times for breakfast, lunch, and dinner, it’s crucial to establish set snack timings to avoid frequent snacking.
8. Increase Sleeping Hours and Reduce Stress: Losing weight can be quite challenging and if you are chronically under stress and do not get 8 hours of sleep every night. There are numerous studies that have found a strong link between chronic stress, sleep deprivation and obesity – not only can they make losing weight difficult, it can make weight gain easy. Apart from lowering metabolism, the stress hormone “cortisol” increases appetite and cravings for sugary and high-calorie food, compromised sleep and stress together can trigger “emotional eating,” where you turn to food to feel better, to calm jittery nerves, or to fight boredom. It’s important to get at least 8 hours of sleep each night and tackle stress as major lifestyle changes to shed extra pounds.
In conclusion, achieving weight loss involves incorporating small, consistent changes into daily routines. These adjustments, when practiced over time, contribute significantly to overall health and wellness. By following these eight practical steps, individuals can enhance their weight loss journey, and bring about a major transformation. Subscribe to the Rati Beauty app to access all our weight loss diet plans.
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As Saturday approaches – we start planning for parties, get-togethers, outings, and all of them revolve around food, but if you’re working on losing weight, be cautious. Weekends, especially Saturdays, can undo your week-long efforts. Instead of turning it into a ‘cheat day,’ use Saturday as a chance to reset, plan, and ensure a smooth week ahead on your weight loss journey. Check out 8 simple tips in our latest post!
Start your day right by choosing a nutritious breakfast, known as the most important meal. While tempting, sugary options like waffles, packaged juices, and sweet cereals can load you up on empty calories and keep unhealthy cravings lingering. Opt for healthier choices from the Rati Beauty diet to maintain successful weight loss, even on lazy weekends.
Use Saturday to plan and shop for groceries for the entire week. This strategy significantly reduces the likelihood of impulsively selecting unhealthy, processed, or ultra-processed foods. When you buy groceries in advance, you have nutritious options at hand to make healthy meals. This proactive approach not only streamlines your shopping experience but also empowers you to adhere to your diet plan better, by eliminating the temptation of unhealthy treats. Also read: “25 Weight Loss Tips you Wish you Knew Much Sooner.”
Take advantage of your free time on Saturday to sort, cut, chop, boil ingredients and meal prep for the upcoming week. By taking out just a bit of time on Saturday to prepare healthy breakfasts, lunches, and dinners in advance, you can save so much time and stress associated with daily meal preparation. This strategy ensures a week of clean eating, minimizing the chances of deviating from your diet program. Instead of binge watching TV – chop veggies, fruits, and other ingredients, and store them in the refrigerator for easy access throughout the week – a practical and time-saving idea that you’ll appreciate later!
Similar to meal prepping, planning out your workout routine for the upcoming week is a powerful motivator, ensuring you stay committed to exercising on scheduled days and eliminate the chance of making excuses to skip workouts. For instance, chalk out time to go for walk, set a target to achieve at least 10,000 steps per day, and if you hit the gym, plan the kind of workout routine you would follow on different days of the week. This strategy would help you in developing a consistent and effective exercise routine.
Declutter your pantry and kitchen by removing all unhealthy and processed foods. Dispose of any leftovers from previous days. By creating a kitchen environment free of unhealthy temptations, you significantly reduce the likelihood of opting for these treats during moments of stress or boredom.
Sleeping for 7 hours or more is crucial to achieve weight loss, but most of us do not manage to get enough shut-eye during weekdays. Utilize weekends as an opportunity to catch up on sleep, allowing your body to recharge and rejuvenate for the demanding week ahead. By dedicating extra time to quality sleep during weekends, you support overall well-being and optimize your ability to tackle the upcoming challenges with renewed energy.
Make the most of your weekends by incorporating outdoor activities into your routine. Engaging in activities like gardening, cycling, brisk walking, or outdoor games not only adds a refreshing dimension to your leisure time but also provides an effective means to burn significant calories.
The weight loss journey can be demanding, and chronic stress in various aspects of life can complicate the process. Studies reveal a direct connection between stress and weight gain, highlighting the significance of managing stress for effective weight management. Utilize Saturday and the weekend to plan stress-relieving activities, such as watching a light-hearted movie, enjoying a massage, engaging in outdoor activities, pursuing a hobby, or just catching up and connecting with friends. With a rejuvenated state of mind, you would be ready to face the challenges of the upcoming week with renewed vigor.
In conclusion, incorporating these eight strategies into your Saturday routine can be a transformative step toward achieving your weight loss goals. By making these positive choices a part of your Saturday routine, you not only enhance your physical well-being but also set the tone for a successful and sustainable weight loss journey. To lose weight successfully, follow the diet plans on the Rati Beauty app.
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