Weight Lose Hack 101

You’re reading: How to Lose Weight and Belly Fat Overnight

Having too much fat can be high risk of having a high blood pressure, heart disease, dementia, two types of diabetes, and certain cancer such as breast cancer and colon cancer.

If you gain too much weight, your body starts to store fat in an unusual place. According to Carol Shively, PhD, professor of Pathology-Comparative Medicine at Wake Forest School of Medicine. Fats can be stored inside the organs and also around the heart.

They say that you can also have fats even if you are thin. You have to be active to avoid it. Here are some step that you can follow:

Four Steps on how to Beating Belly Fats

Exercise – can lower the risk of developing such health problems. As we all know, carrying too much weight is uncomfortable and can also damage your health. While doing that it can also help create a self-confidence and well-being of a person. get at least 30 minutes of moderate exercise 5 times a week. Walking or jog walk 20 minutes a day for 4 days a week counts as long as you work up a sweat and breathe harder, with a heart rate faster than usual

Diet – one of the weight loss regimen people are using today. When you hear about the word diet it simply refers to the food and drink that you consume daily. You control the food that you take if you want to lose weight. And when you lose weight on any diet belly fats usually goes first. 

Hairton’s research shows that getting enough fiber can be a big help. People who eat 10 grams of solid fiber per day build up less fat.  Sleep – the amount of sleep you get directly affects your diet. In one study, people who get 6 to 7 hours of sleep per night gained less fat than people who got 5 or fewer hours per night. When you don’t get enough sleep, your body produces hunger causing difficulties to control the appetite. This makes you more susceptible to overeating and crave for sugary and salty food.

Stress – stress can have a direct impact on peoples’ weight. Whether it causes you to lose weight or gain weight depends on the person or the situation. It causes more than just unexpected weight loss. Because when you’re stressed your body readies itself by releasing hormones such as adrenaline and cortisol and minimizing your desire to eat. 

Eat Belly Fats Fighting Food

1. Avocado – half of avocado contains 10 grams of healthy mono-saturated fats which stops the blood sugar spikes. It helps for better absorption of carotenoids, cancer fighting compounds found in colorful fruits and veggies. In fact, there is a study from Ohio State University of Columbus that people who ate salad with avocado had 15 times higher absorption of carotenoids.
2. Banana – a fruit with an excellent source of fiber that helps lower cholesterol levels and reduce the risk of heart disease. The fruit packs contain 422 milligrams of potassium, a mineral that can help limit the amount of belly fat swelling sodium in the body. According to MedicalNewsToday increasing the daily intake of fiber by 14gramscan lead to a 10% decrease in overall energy intake with 2 kilograms or 4.41 pounds in four months.
3. Yogurt – are nutrient-rich and satisfying staples that you can grab on the go and use in a number of meals and snacks. Researchers found that obese people who ate three servings of fat-free yogurt a day loss 22% more weight and 61%more body fat. Also, 81% more fat in the stomach area is a loss from a yogurt eater than non-yogurt eaters.
4.  Berries – a low-calorie nutrients with positive effects on cholesterol levels in blood pressure and infections.
5.  Kiwi – high fiber and low-calorie fruit that benefits blood pressure and insulin sensitive which is ideal for weight loss.
6.  Green Tea – studies shown that green tea can help lose weight. The type of flavonoids called catechin, which is antioxidant and caffeine in green tea help elevate metabolic, increase fat oxidation and even improve insulin activity. It has been associated with several health benefits, including weight loss. You might want to try matcha green tea, the richest source of nutrients and antioxidants.
7.  Citrus – are very nutritious fruit with a good source of fiber and rich in vitamins that help keep you healthy. It is a low-calorie which makes them a smart choice for those who maintain their weight or to lose weight. You can easily find all kinds of citrus anywhere in the market. 1 small clementine contains 35 calorie, 1 medium orange is 62 calorie, half of grapefruit contains 39 to 52 calories, and juice from lemon contains 12 calorie.
8. Whole Grain – according to America Journal of Clinical Nutrition, whole grains believe to be superior in the diet compared with refined grains. Previous research has indicated that whole grains and dietary fiber intake has several health benefits. Brown rice, whole oats, unhulled barley, and buckwheat groats that have not gone through grinding or processing are some of the whole grains that are good for weight loss.

You’re reading: How to Lose Weight and Belly Fat Overnight

Eight Exercises That Helps Burn Belly Fats

In this exercise we are focusing more on the upper and lower abdomen. Do this for 45 seconds each set with 10 seconds rests in between.

1. Sit ups – with your exercise mat lay down on the floor with your legs straight. Roll up into sit up positions and back down. Make sure that you are sucking your navel into the spine. Exhale as you are coming up and inhale as you go down. In case you find it difficult, what you can do is to bend your knee up so you can put your feet on the floor.
2. Frog Crunches – position yourself in a frog light position and punch over to the left, centre, and then into the right. Each time that you are coming to the left and right bring your shoulders off of the floor. And when you’re going up in the centre for the crunch make sure that your shoulder blades are being lifted off of the floor. This one is great exercise because it targets different areas of your upper abdomen.
3. Altered Crunch – lay down and lift your legs. Stretch your hands straight and place them above your head. Tap your legs making sure that you are lifting your upper body off of the floor. Exhale while sucking your navel into your spine.

You’re reading: How to Lose Weight and Belly Fat Overnight

4. Down and Out – lying down lift your legs up, drop it down, spread your legs and then repeat again. Make sure your back is flat on the mat so that you’re not going to hurt your lower back.
5. Reverse Crunch – lay down, lift your legs over as far as you can and drop down slowly. Remember to use your core to lift your legs up. This really works on your lower abs and also your entire butt.
6. Wiper – lay down and spread out your arms to your side. Use your core to lift up your legs and wipe from side to side. Go as far as you can but make sure that you do not overdo it as you don’t want to hurt your back.
7. Cross Body Mountain Climber – do the high plank position for some cross body mountain climbers.  Bring your knees towards the opposite elbow. Do it slow and in control. And work a little abs of yours.
8. Cycle – sit on your butt and lean your back slightly and do some cycling. Continue this cycle though you might be starting to feel sore at this stage. Keep pushing and you will see the result in just a week or two.

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