HOW TO REDUCE BELLY FAT AND STAY HEALTHY WITH BASIC FOOD IN LOCKDOWN

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to reduce belly fat

To Reduce Belly Fat and weight you need to burn more calories than you consume. So, here I suggest some cheap and easily available food stuffs which help you to Reduce Belly Fat.

Belly fat is saturated fat which accumulated in belly area and hard to decrease. But, to reduce belly fat with simple daily food is possible and it is more stable method to maintain body in shape.

Based on the fact that there are no miracle solutions, food, in many cases, can contribute, along with physical exercise, to Reduce Belly Fat that dreaded abdominal fat. But result will be more sustain than any medicine.

The abdomen (Belly) area is, in many people, the most critical part of their body in terms of fat accumulation. Almost without us realizing it, it is stored in an unaesthetic way and breaks the balance of our waist. 

Recommendations to reduce Belly Fat

Incorrect lifestyle habits, a sedentary lifestyle and a bad diet can cause us to accumulate fat in our belly in an uncontrolled way. thus unhealthy life style is hurdle to Reduce Belly Fat.

unhealthy life style, to Reduce Belly Fat

As we already know, miracles do not exist. Getting a smooth belly requires some effort and small daily sacrifices.

But to reduce belly fat and loose weight, one must ensure self that three main components should avoid in meal- high Sugar, Rich Carbohydrate food, Saturated Fatty acids.

These sacrifices will focus, above all, on avoiding meals with excess fat and, therefore, facilitate this storage of fats. 

Therefore, to reduce belly fat, we recommend that you first meet the following objectives :

1.Drink 3-4 liters of water a day, in addition to the content in food.

2.Eliminate fast food (“junk”) and Reused oil , industrial food and sweets.

3.Eliminate salt from your meals; since it is the main cause of fluid retention.

4.Get a little exercise a day . Only with the constancy to walk a half hour a day, for example, can we take care of our health.

On the other hand, remember that following a diet is not stopping eating or doing it in minimal amounts. 

If possible, you should eat 3 meals a day : breakfast, lunch, and dinner. 

1. The Apple or Apple Juice

The Apple, to Reduce Belly Fat

It is a very suitable fruit to start the day. Of course, A apple a day , Keeps Doctors away.

complete it with a serving of protein and carbohydrates. For example, a nice bowl of oatmeal.

The reason that apples are good for burning abdominal fat lies in the fact that they carry nutrients, vitamin A,C, flavonoids, and beta-carotene .

In addition, we can also consume it late in the day. The apple juice combined with beets is perfect to finish the dinner

2. SeaFood or Fish for Omega-3 and Protein

SeaFood or Fish for Omega-3 and Protein, to Reduce Belly Fat

Protein is one of the nutrients that are considered as crucial for a healthy body and very helpful to reduce belly fat.

Protein helps maintain and repair muscle mass and is also essential for a healthy weight loss.

Fish and seafood both are considered by most health experts as one of the healthiest sources of protein out there.

SeaFood or Fish for Omega-3 and Protein, to Reduce Belly Fat

Seafood may be a bit expensive to consume daily, but it is advisable not to forget about it.

Seafood has monounsaturated fats , very necessary for the body. Monounsaturated fats can help reduce bad cholesterol levels in your blood which can lower your risk of heart disease and stroke too.

Although scientists are divided on a number of nutrition-related facts and beliefs, most of them seem to agree that fish and seafood are good for health.

Many studies have already shown that due to a deficient diet in Omega-3 fatty acids, the pineal gland in the middle of the brain alters the production of melatonin, which is responsible for satisfactory sleep

The Omega-3 deficient animals in the experiment did not sleep during their normal rest period, they were just as upset as the people with insomnia.

SeaFood or Fish for Omega-3 and Protein, to Reduce Belly Fat

A diet rich in Unsaturated fatty acids, on the other hand, can increase heart health, reduce the risk of dementia, and improve teeth. As for weight loss, many foods that carry omega-3 are rich in protein and saturate.

So, to reduce belly fat, it is especially recommended to consume : regular sardines, salmon , halibut, walnuts, flax seeds and dark leaf green salads, but also keep fish or flaxseed oil at home.

3. The Banana for many vitamins and minerals

Bananas and bananas, The Banana for many vitamins and minerals, to Reduce Belly Fat

Banana has between 75 and 130 calories . It is also a fruit full of potassium, calcium, magnesium and vitamins. It would be something like an isotonic drink, but in the form of food. 

An ideal resource that we should not miss at least once a day.

Adding fruits like this to your diet is essential to maintaining a balanced diet. 

Do not forget, the banana is perfect, it will come in handy mid-morning or mid-afternoon, when you need to snack on something. It will satiate you and provide you with many vitamins to continue with daily tasks.

4. Nuts for Magnesium

Nuts for Magnesium, to Reduce Belly Fat

Oil seedsrich in healthy fats, are  great sources of mood- enhancing magnesium. If you don’t have enough of this mineral in your body, the aforementioned melatonin will disrupt your sleep and may even make you more prone to depression. 

Magnesium-rich foods are increasingly pro-weight loss proponents: protein-rich fish and nuts, lentils, soybeans and black beans, and fiber-rich seeds such as bran.

5. Milk for calcium

Milk for calcium, to Reduce Belly Fat

Although proof of the link between calcium and weight loss is still on weak legs, it has already been shown that milk does play an important role to reduce belly fat. 

A 2010 study by researchers at the University of Alabama in Birmingham looked at more than 100 women. Those who consumed at least 100 mg of calcium per day (e.g., half a cup of yogurt) lost 10 centimeters of their body circumference at the waist and hips. 

This is also of great importance because abdominal fat is also often associated with heart disease and cancer. Like magnesium, calcium helps you sleep well, especially if you’ve woken up muscle cramps so far. The combined effect of the two is to relax the nerve fibers in the muscles.

So consume as many dairy products as possible, but there are other ways to get calcium in! For example, sardines, orange juice, dark green leafy salads like kale or spinach.

6. Avocados for Oleic acid

Avocado, one of the foods to burn abdominal fat, to Reduce Belly Fat

There is a false belief that avocados ( Alligator Pears) are fattening, but they are not. On the contrary, it is one of the most complete foods, because they have oleic acid , an element that eliminates or delays the feeling of hunger . 

Beside this Oleic Acid have main benifits are:

  1. Reduces Blood Pressure
  2. Lowers Cholesterol
  3. Promotes Fat Burning
  4. Helps Prevent Type 2 Diabetes
  5. Promotes Brain Function
  6. May Help Prevent Ulcerative Colitis
  7. Fights Infections
  8. Promotes Skin Repair
  9. Helps Fight Cancer

Besides this, it has fiber, ideal for achieving a flat stomach. It is perfect in salads or creams, impossible to resist its taste.

7. Cherries for Antioxidant

Cherries for Antioxidant, to Reduce Belly Fat

Before going to bed, it doesn’t hurt to eat a few grains of cherries, as this berry is one of the plant-based sources of melatonin. (The other two are bananas and corn.)

Although there is no conclusive evidence that they help with restful sleep, studies have shown that these foods raise melatonin levels in your body. 

When you suffer from it, not only this sleep hormone is there to help you, but also a powerful antioxidant that protects your body from damage caused by free radicals, protection against cancer, Alzheimer’s disease and other diseases. 

If you don’t like eating cherries, you can drink them in the form of juice, it will be just as effective.

Cherries have antioxidant properties, making them ideal for taking care of our health.

In addition, they are incredibly healthy and good for our digestive system and for the heart  and they help lower cholesterol or uric acid. They are very rich in antioxidants and are worth consuming whenever the season is.

8. Spinach can easily digest

Spinach is one of the healthiest green leafy vegetables. It is loaded with some essential nutrients and provide you protein, calcium, iron, magnesium, potassium and vitamin A. Use it salad or in daily diet.

Spinach is rich in insoluble fibre which is the key element which helps in weight loss. The high-fibre content will help in digestion keep you full for longer and will restrict you eating too many calories.

In addition, Spinach can speed up the weight loss process because it easily digest and make metabolism fast

9. Tomatoes

Tomato for weight loss, to Reduce Belly Fat

Rich in salads and sauces, they combine in all our dishes and transmit that unique and essential flavor to us on a daily basis. However, you may not have known that tomatoes reduce blood lipid accumulation.

In short, eating a healthy diet is a matter of habit. For this reason, we must get used to including varied, nutritious and healthy foods in the diet. Remember to complement good nutrition with physical exercise and consult

To Stay fit and look healthy make you more beautiful. To be in shape in not so difficult if we adopt some methods and patterns. You can read my another article to be in shape here.

There are more local food which is very important like spinach, Oranges, etc. I suggest cheap and easily available stuff here, You can suggest us more in comment box.