How to melt belly fat overnight? Best way to shrink belly fat and lose inches

How to melt belly fat overnight? Best way to shrink belly fat and lose inches

Learn How to melt belly fat overnight ! Are you hating that protruding belly? Aiming to lose easy 10 pounds fast in a week and to get flat tummy? Great!  Don’t worry if you have been thrown with questions, “Are you expecting!” It can be frustrating because you are not!

No One talks about these 7 ways to lose weight fast and easy – specially about getting flat tummy. These tips are easy for women and for teen or for a lazy girl like me!

You must be tired of weight loss diets, cleanses, and other drinks. But guess what? You need those for fast metabolism. With easy nutrition you will be all set to get in shape and burn calories. 

Many times, it is just the belly which doesn’t seem to stay in control. Do you question why all the fat tends to get stored there? Well, in that case, let’s clear it all. It is not just fat. You may have high water retention.

1- How to melt belly fat overnight ? Water Weight Solution

How to melt belly fat overnight? Get rid of that water weight here. The ideal resort is to go for FDA approved water pills as they are designed to target water retention. You may not realize but water weight adds up to your current weight to a great extent.

2- Lose Inches: Love the miracles of science

How to melt belly fat overnight? Avail the option of flat belly fix. A guaranteed plan to flatten your belly in a matter of just 21 days. Todd has designed flat belly fix as an easy program which offers 100% money back upon no results.

Todd knows that his designed plan is bound to work and that too very fast, thus he is not hesitant to make promises of money back. This program is being availed by several thousand around the world. Have been recommending this for ages! 

3- Shrink Belly fat : Grappling against Toxins!

The other possibility is that there are toxins accumulated within your BELLY. You need to flush them away.
But How to melt belly fat overnight? You need to realize that your body is in a constant state of detoxification, as the organs are designed that way.

SO why do you need the external detoxification process when everything is functional? Well, you need to accelerate the cleansing process for a healthy body.

If you want to verge on the journey of detoxification then this article will help in detail.
There are several flat belly drinks. Why do fat cutter drinks work? These drinks boost your metabolism.

4- Treat your belly with drinks (Not the one you think of!)

You can either choose to drink flat belly drinks early in the morning or opt for bedtime. Ideally, you can try both. Another secret of How to melt belly fat overnight?

If you have not heard of famous cucumber mix for flat belly then here is the recipe. All you need to do is grab a cucumber, grated ginger, and lemon.

You have to mix this ingredient with a teaspoon of aloe vera (gel/juice), green coriander and water. For maximum results, you need to stay consistent. If you want to avail fourteen other option for melting belly fat then scan this article.

As far as this flat belly drink is concerned then the ingredients which make up this drink are extremely powerful. You go for coriander as it is saturated with antioxidants. It can easily reset all your stomach disorders.

By making use of cucumber is this drink, you are consuming high fiber veggies which is essential for weight loss. Lemon, aloe vera and ginger boost your metabolism and flush out toxins.

5- How to melt belly fat overnight : Secret technique

You just can’t rely on drinks as you need fast results. Are you expecting I will list crunches and planks? No, I will not as you probably have tried doing them!

Most of the time it is just a matter of realigning for yielding a flat stomach.

There is one simple trick for fast results. It is a 10 minutes exercise! Don’t crease your forehead as you don’t have to work your sweat off and own those sore muscles.

It is the easiest and the most effective exercise which you will find across the web.
Want me to reveal How to melt belly fat overnight??

All you need to do is just sit cross-legged on the ground and place your hands over to your belly.

Next, you need to take a deep breath while allowing your stomach to completely expand. Then, while exhaling you have to suck in the muscles of your belly full, as far as possible towards the spine.

Once you attain this position where your belly muscles are flattened against the spine, you need to start deep breathing while pushing your stomach further and further with every exhale. You have to continue breathing, flattening while exhaling for 10 minutes.

This method is backed by research thus proven to work. On the study carried out by . . . Tracked how 63 women yield successful results. 

6- How to Melt belly fat overnight – Let Green tea take charge:

Next, you need to take advantages offered by green tea in burning belly fat. You must be doing some sort of exercises already.

If you want quick and easy results then the ideal approach is to couple your efforts with at least 4 glasses of green tea (1 after every meal). Another secret of How to melt belly fat overnight?

There has been a study carried out which proves that people who pair exercises with green lost twice the weight compared to people to rely on the exercises alone.

The best part was that those group of candidates who drank green lost abdominal fat to a great degree. This was a 12-week study carried out by the American Society of Nutrition. 

7- How to melt belly fat overnight! HIIT – Weight loss Driving Machine!

Are you not aware of the recent study by the University of Arkansas which showed that people who indulged in a shorter high-intensity workout for 3 months seemed to lose 20 percent of deep abdominal fat?

Whereas those exercisers who only preferred moderate pace workout yield no results. Thus, you should go for alternating activities. Try a short burst of the fast walk followed by slower segments. You will in no time burn 25 percent more calories than before.

Have you tried lifting weights yet for belly fat?  There has been a wrong misconception drilled that weight lifting is associated with toning. There is a lot more to it.

A Penn State University research showed that those who lift weights along while practicing diet and aerobic exercise seem to lose way more weight than those who just stuck to a diet plan and performed aerobics. Expect to lose 5 pounds more fat easily and none of this weight loss will come from losing muscle.

You should try adding weight training to your walking and jogging routine as it is proven for belly fat. A 12-week experiment was carried out at Skidmore College where people indulge in high-intensity workout lost 4 times more belly fat than those who didn’t.

Only doing cardio won’t help you significantly though it is better than doing nothing! Some researchers credit the extra weight loss to the weight lifting. Resistance training also helps to prevent your metabolism from slowing down. 

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Lose weight fast and easy flat tummyLose weight fast and easy flat tummyLose weight fast and easy flat tummy Lose weight fast and easy flat tummy

Turn From Fat To Fit (3 Incredibly Easy Ways) |Home remedies to lose belly fat in 10 days

Turn From Fat To Fit (3 Incredibly Easy Ways) |Home remedies to lose belly fat in 10 days

Are you ready to attack weight loss plan ? Great. Well, you need to remember that YOU ARE NOT FAT!

Yes, you read it right.

YOU ARE NOT FAT . . . You have fat.

Let’s get straight to the point. Dieting or following any weight loss program is like a skill where you have to buckle down and work at it. 

You need to approach weight loss in a reasonably smart way for effective results. Short term stuff doesn’t work!I

I know you are ready to turn from fat to fit ! If you need transformation and the secrets of how to go from fat to fit then you need these tips. Get flat tummy, lower belly this summer with a whole lifestyle change. 

You need to make certain permanent changes for shedding inches off your waist. This article covers a fairly simple way of approaching weight loss.

Tired of hearing that do exercise? Drink water? Cut on fats? Include proteins?

Watch out carbs? Work on a calorie deficit? Get fat to fit daily routines, eating habits and remedies for flatter stomach!

Avoid Sodas? Drink teas? Starve yourself? And the list will go on! We all know these things.

So what’s the problem? 

The problem is of commitment, motivation, and serious guidelines. Quite a big one huh? Well, no!

This article just covers 3 potential ways which guarantee your fat to fit journey in just under a month. You need to invest in yourself for best, safe and worth sharing results. 

You should treat your body not with a $30 fatty snack but with a scientifically proven weight loss program that will favor your body. 

1- Don’t Waste Time! Enroll in a weight loss program

You have wasted enough of your time already, now is the time to enroll in the most accredited weight loss program.

This is a sure-fire way which can make you lose belly fast.
I know what you are like, “there are so many crappy sales programs out there which in the true sense of word provide no support.”

There is no hole of doubt in that. But what if you find the best one? Let me tell you how!

Go for those programs which provide you a 100% money-back upon dissatisfaction.

Logically simple right? Only those programs which in the actual sense of word provides value will give this offer.

Todd is so confident that the participant will see significant changes as such programs guarantees results.

I can truly recommend 21-day flat belly fix challenge, as many have gone for this choice without regret. See for yourself.

This program fulfills every criterion which is essential for weight loss.

You need to opt for an expert’s weight loss program. You should not hesitate to follow an expert like Todd, as his research is backed by science.

Your body needs certain items in certain proportions.

If you want to know the accurate science behind such measurements then flat belly fix is highly advisable.

Many people around the world have already benefited from this cheap program which guarantees weight loss.

A simple yet effective approach without sinking in starvation mode.

2- Choose Keto Diet  & Get expert guidance for it

If you are not a fan of following popular diets (paleo, keto, Mediterranean, etc) then you can skip this advice completely.

And If you certainly have no or less idea about what keto is then I highly recommend you to go through this article.

In short, the diet comprises of surviving on eggs, sausages, and bacon.

There are rules for every diet, so does keto has.

There is a general rule for every diet: If you start tossing crap again into your body then there is a high chance of regaining the weight!

By opting for keto, you are pushing your body towards quick results in less time.

You will find the studies all over the internet which suggest that several people have lost 15 pounds within weeks of starting it properly and but then the weight loss process slowed down.

The process has to slow down as you will not keep on losing weight like crazy!

There is a difference between following a diet and successfully following any diet.

If you want to try out keto then you should avail this opportunity.

Why do several diets fail?

Well, missing out essentials and skipping vital factors in any diet plan means upsetting the overall body system. You have to stick to do’s and don’t.

Keto makes you reach your ideal weight but . . . 

a huge but . . . if done right.

Generally, this diet comprises of 5% of carbs, 20% of protein consumption and 75% of fat.

Don’t want to drown into all this maths and still get the best possible results through this diet?

This lady right here reveal all secrets of keto. This is by far the most reliable and popular method of practicing keto across the internet.

Her professional help has got you covered for 28 days! She what you can get?

3- Effective 2-day Diet Plan

The third point is that you can follow a two-day diet mentioned below in this article. This diet has all the food groups included which mean you will not be going for a zero carb diet.

You just have to focus on a few things like cutting on sodium to decrease water retention.

Once you get rid of water retention then losing weight will become much easier than you think.

There can be a probability that you want to lose more weight, in those scenarios, you can repeat this diet after every two days for significant weight loss.

But this diet primarily, in the short term, aims to get rid of retained water.

You also need to add a few exercises for optimal results as the combination of diet and exercise offers satisfactory results.

2 Day Diet – Day 1

Breakfast
Grab a bowl of low-fat natural yogurt and top it with a handful of fresh berries. Are you fond of sweet taste? In that case, you can drizzle some honey.

Lunch
Next, you need to take about 300g of tomato and basil soup. Be accurate in the measurement. Next, you can consume orange with a tablespoon of nuts.

Dinner
Measure about 90g of chicken-style Quorn pieces. You need to stir fry them some nutritious veggies like onions, red pepper, broccoli, and spinach.

Use a 1 teaspoon of olive. Couple this with about 3 tablespoons of brown rice. Yes! You read it right. Only 3 tablespoons and brown rice instead of white!

Evening Snack
Grab 2 kiwi fruits.

2 Day Diet – Day 2

Breakfast
Grab a tiny bowl of porridge and semi-skimmed milk. Consume raisins as well (only a handful).

Lunch
Time for potato (100g) and baked beans. You need to ensure that the beans you take have low sodium and sugar levels.

Dinner
Have been waiting for grilled fish? Now is the time! Grill yourself one and enjoy it with a green salad. Next, you need a salad and top it with olive oil, lemon juice/ balsamic vinegar.

Evening Snack
Grab an apple and drizzle it with honey. Consume low-fat yogurt as well! 

 

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Home remedies to lose weight on tummy and hips

Home remedies to lose weight on tummy and hips

Home remedies to lose weight on tummy and hips

You might find thousands of home remedies online! But you will truly make a difference by targeting the basics.

You need to start from the first fundamental approach for losing weight on tummy and hips. This article will cover 9 simple and basic rules which can make a whole lot difference.

This article won’t just leave you with: Opt for nutritious foods, eat proteins, get low energy density foods, stay away from certain foods, know the reality of fats and watch out the lapses! Too generic for you?

Well, idiotsguidebook won’t leave you with do this and do that! Avail these sample meal plans which are easier to follow than you think!

Explore Home remedies to lose weight fast and these for weight loss. These 9 Home remedies to lose weight tips will help you to remain healthy.

Avail new ideas, natural treatments, products, diet, and a lot more in these simple home remedies to lose weight.

Excited? 

Home remedies to lose weight on tummy and hips

Rule #1 – Frequency is the key! Eat Regular Meals

You need to realize that starvation is not the solution to successful weight loss. Our body is designed in a way that it demands fueling, else it can very easily deform.

Start simple and begin eating frequent meals for keeping your body satisfied. You are in this weight loss journey for the long run thus for long term weight loss control you need to consume regular frequent meals.

This rule doesn’t demand from you to keep packs of junk nearby and keeping tossing it into your mouth now and then.

Nor thus this rule means to skip breakfast and starve all day.
Ideally, you must aim to consume 3 meals each day and then 3 additional small snacks, evenly spaced out. Various weight-loss experts will urge you to consume 6 small meals each day.

There has been a study carried out which proves that consumption of small meals promotes weight loss.

But then there are other studies which rightfully prove that no matter how many times you eat, the only thing which matter is the total calories you consume each day.

The trick is that the calorie intake inbound to reduce if you will space out your meals for 6 different periods. 

To control your appetite it is best to eat low-calorie food frequently.

There are pieces of evidence that suggest that consuming 3 standards meals must be accompanied by a mid-morning and mid-afternoon snack for best-controlling appetite. The great thing is you can increase your energy intake through this method. 

Meal Timing

Have you ever questioned that does meal timing owns any real value?
Are timings in any way connected with your ability to lose weight? Is this one of the home remedies to lose weight on tummy and hips?

Well, yes!

There are numerous studies that prove that you should not skip breakfast or eat late in the day. As this is a sure-fire reason for your weight gain. Want a logical approach? Our metabolism slows down as we sleep.

It means we don’t burn any food rather store it in the form of fat. By delaying our breakfast, we are slowing down the metabolism even further.

Thus, it is recommended that one should consume breakfast within 20 minutes of waking up, as consumption during these timings will control your appetite in a much better way.

You will notice the difference yourself that you will be eating overall less.

Hey, wait . . . what is the practical approach to add infrequent meals? Consume 6 meals at regular intervals each day as this will avoid the overeating process.

Due to realize which time of the day is the most dangerous, when every sort of junk threatens you?

You guessed it right!

Evening snack. So skip it – one of the home remedies to lose weight on tummy and hips.

Thus by practicing early breakfast and mid-morning snacks, you are eliminating the possibility of evening hunger pangs! You just removed the threat.

Rule #2 – Go Low! OH I meant Low Energy Density Foods

By now it must have been drilled into your head that the amount of food is not important. The vital aspect is the energy you consume and that which is contained within the food.

Are you aware of what are low energy density foods?

These are the foods which contain fewer calories per gram. Like fruits and veggies.

If you ever get confused by the energy density being offered in the food then simply divide the number of calories by weight. 100 calorie food divide by 100 gram of food = 1 energy density!

I always knew you are proficient in maths!
Food which contains Very Low Energy Density have a value of 0.5 or less (fresh fruits and vegetables) Similarly, foods with an energy density of 0.6 –1.5 are Low Energy Density.

Want to know which ones fall in this category?

Well, all those starchy foods like rice and pasta (especially wholemeal), not Greek-style yogurt, milk, and cottage cheese. The Medium Energy Density ranges from 1.6 – 4.0. The foods which fall under this energy density limit are bread, low fat/half fat cheeses, dried fruit, eggs and many fat-free snacks.

Lastly, high energy density foods own the value of 4.1 and above.
Examples? Yes, you guessed it right! All those pizzas, oily, buttery foods and cheesy, creamy items!

Your diet should comprise most of the low energy density foods as it can easily cut down your calorie intake 400 calories each day. The best thing is that you will not at all feel as if you have done yourself a favor of following any diet.

All you need to do is include a high percentage of veggies and fruits in your diet, be it as a starter or dessert. One of the effective home remedies to lose weight on tummy and hips.

If you will be going for high energy density foods (pizza) then in no time you will feel hungry.
Result?

Overeating!
Do you need practical examples of how to incorporate low energy density food in your diet?
Well, you need to look for high fiber foods [bread, cereals] as they will keep you fuller.

Are you like . . . “ what did you just recommend me cereal?”

Well, yes, but there is a way of consuming it! You don’t have to gobble down a large bowl of cereal. Rather get yourself a small bowl and dress your cereal with chopped fresh fruits.

Don’t forget to include low-fat yogurt as well.

You can’t forget the importance of adding veggies like slices of cucumbers or tomatoes in your sandwiches as these will keep you fuller for quite some time.
Love pasta sauce? Well, the chopped mushrooms, peppers are must ingredients.
Make a habit of consuming a piece of fruit before lunch and dinner.
Do you know soups can significantly reduce your appetite?

Great! But stay away from cream-based ones. Prefer vegetable soup before the main meals.

Are you making the right use of water?

If you are not drinking a glass of water before your meals then you are missing out on the opportunity of suppressing your appetite.

If you are busy individuals and don’t have time to make soup then simply replace the intake of soup with water as both functions in the same way.

Are not all these methods mentioned above damn simple! You don’t have to compromise on your taste but just get a little strategic with your approach of eating food.

This approach covered how you could get 5 portions of fruit and veg a day!

Rule #3 – Home remedies to lose weight on tummy and hips: Consume Protein

Are you consuming a portion of protein with every meal? NOOOO?
Well, in that case, I think you are influenced by the Foods Standards Agency which recommends limiting protein intake.

I know… You are like what’s food standards agency!
Nevermind.
The point here is that there are countless sources that prove that high protein consumption can outperform carb diet when it comes to fat loss! Great right.

There was some eye-opening research that proves that higher protein intake is more favorable.

This is a whole new debate! There is a study by the American Heart Association’s where dieters were allowed to consume as much food as they wanted to. This resulted in the protein group dieters consuming about 500 calories or less each day!

For example, one study compared a diet according to the American Heart
Association’s guidelines (high carbohydrate) versus a high protein version.

Do you want to know why protein is recommended?
You know the whole story of metabolism right! That if we jump into starvation mode and consume less food throughout the day then it tends to reduce the metabolic rate and thus the fat burning process.

To curb the fall in metabolic rate, protein comes to the rescue.
Secondly, protein is more satiating than carbs! You will feel more satisfied by consuming proteins! 
If you are in weight loss journey for long then the worst nightmare that strikes your head is the possibility of losing lean muscle! Spot on right!
By following certain diet plans, the loss in healthy, lean muscle is inevitable.

BUT . . . BUT . . . A HUGE BUT . . .

If you will be consuming proteins then it will preserve the muscle tissues thus making sure that weight loss results from the fat stores rather than from lean muscles!

I know exactly what you are thinking . . .

“Does this imply that relying on so popular carb diets was my worst decision?”

Well, no!

Carbs are not bad or fattening. They are one of the essential food groups needed for slim trim!
This point just suggests that don’t underestimate the potential of proteins.

Need some practical guide? How to incorporate protein in my diet without getting excessive?

Make it a habit to include a portion of protein with every meal you consume. You need to add eggs, milk, cheese, fish, meat, poultry, and yogurt. If you are vegetarian then include Quorn, soy, tofu, and nuts. The portions have to be strictly clenched fist or palm-sized!

Next, find the low-fat versions of the protein. What? You need tot to seek meat with fat and skin cut off. You also need to limit the egg yolks in your favorite scrambled eggs!

You should also incorporate protein with snacks like cashews, peanuts, and almonds.
Easy right! How are these Home remedies to lose weight on tummy and hips?

 

 Rule #4 – Play with Fats, Pump Good Fats, Dump the bad ones!

Do you know that a single gram of fat comprises of twice as much as energy as carbs or protein! The interesting part is that many are aware of the threats offered by fatty food. But seems not to care!

Look, not all fat is bad. Good fat is vital for the protection of important organs like the heart and lungs. Fat is needed by your body to transport vitamins throughout your body.

Saturated Fat

Let’s discuss the saturated fat. These comprise of cheese, butter and egg yolks. Apart from these, all those cookies, prepared cakes, and pies fill the list.

These saturated fat are the cause of heart diseases. Is a questioning is flooding your mind that which fat is considered as low fat and high fat?

If there is more than 5 gram of fat in your food of 100 gram this is saturated high fat. But if only 1.5 fat is present in 100 gram of food then this is low fat.

The solution? You need to formulate your diet in a way that you cut of high-fat foods.
Get yourself leaner proteins (removing skin, low-fat versions).

No more frying and roasting meals. Instead go for grilling, steaming, baking, and boiling.

Check for the percentage of fat present in your sandwich spread and choose the low-fat one.
Replace the usage of cream with low-fat yogurt.

Trans Fats

Heard of trans fat? Well, these also fall in the category of bad fat. These are more dangerous and harmful than saturated ones.

These fats are formed when liquid vegetable oil turns to solid fats due to hydrogenation.

What?

In short, minimize the consumption of fast food, biscuits, pastries, and cakes so that trans fats won’t be a threat!

Unsaturated Fats

These fats are good for you and are present in canola oil, avocados, olive oil, almonds, and pecans. You will find these fats in sunflower oil, corn oil, and safflower oil.

These are healthy fats but again be mindful of their consumption.

You need to realize that fat in any form has very high energy which means more calories. These can slow down your weight loss journey, thus be careful.

But they are better than saturated ones. Thinking of ways to replace saturated ones with the unsaturated ones?

Well, choose an oily fish like mackerel or salmon instead of going for fatty Meats.

Butter and lard fall under saturated fats thus must be replaced with olive, sunflower oil, and rapeseed oil.

Are you still using cream cheese or mayo as you dip? Oh, boy! You need to stop! Please start using mashed avocado dip!

Fond of mashed potatoes? No worries, but don’t just season it with garlic or olive oil.
Crazy for biscuits? Replace it with unsalted nuts (uncooked ones)
Replace all your parties and cakes with fruits!

Essential Fats

There are two types of essential fatty acids. Yeah, you guessed it right! Omega-3 and Omega-6
Let’s get to the point.

There is a relation between burning fat and these fatty acids.

Well, there are studies carried out which proves that Omega-3 can boost fat loss. This fatty acid tends to increase fat metabolism during rest and exercise .

Omega-3 is present in fish oil. Yeah, you get it right! That is why there were a huge trend and demand for the consumption of fish oil. And that unforgettable love for salmon.

Rule #5 – Home remedies to lose weight on tummy and hips – Ditch and Divorce!

One of the best Home remedies to lose weight on tummy and hips is to let go few things in your lifestyle.

Alcohol

Let’s solve the confusion of alcohol for once and all. Alcohol can’t be used as fuel
And its consumption can make it hard to lose fat.

How alcohol can do all this?!
Well, alcohol boosts the appetites which will make force you to overeat.

Alcohol also restricts the burning of fat. Moreover, it negatively affects lean muscle mass. Thus, it is a wise decision to stay at a distance with alcohol during the whole weight loss journey

Salt

Are you consuming a lot of salt and without realizing it? You should realize that salt is already 3 quarters of salt is already present in the foods you consume.

Are you having trouble determining what is high salt consumption?

If your 100 g of food has more than 1.5 g of salt than this is high! And 0.3 g of salt per 100 g is considered as low.

How to naturally cut down on salt?

Habitual of adding salt to the water while boiling rice or pasta or potatoes?
Make use of Himalayan salt or rock salt. You will never want to make use of traditional table salt again once you start using this pure version.

Water

You already know the role of water in the weight loss right? Let’s back the claim by further research.

Celebrities swear by how high consumption of water leads to drastic weight loss. Journal of the American Dietetic Association recommends the consumption of about 2.9 liters of non-caffeinated water.

If you are not aware then consume cold water as it tends to boost the metabolic rate. How?
Well, your body expends energy to heat it.

Rule #6 – Home remedies to lose weight on tummy and hips: Be a step ahead with lapse!

No one is perfect! And especially when it comes to resisting food . . . sometimes it becomes quite impossible.

There can be several reasons for having odd lapse during the diet plan. This is normal and will not harm your overall weight loss journey if you will react strategically after they occurred.

You need to intentionally plan some cheat meal each week so that you could attain long term weight loss success.
Need some advice?

  1- You can plan at most 2 cheat meal per week.

2- Where to accommodate the cheat snack? Try making it the last meal of the day.

Why?

Well, if you start your day by cheating then your whole day will become a cheat day, without your realizing it. So never start with a cheat meal very early on.

 

Home remedies to lose weight on tummy and hips: Avail this Sample Meal 

Let’s scan through the sample menus which abide by the rules mentioned above!
MENU 1
Breakfast: Cereal
Snack: Piece of fruit
Lunch: Tuna salad sandwich on wholemeal bread
Snack: Apple
Dinner: Grilled chicken breast + Vegetable rice + Yoghurt & fruit
The food listed in this menu is not only healthy but also low energy density foods which will help you lose weight fast.

MENU 2
Breakfast: Corn flakes with skimmed milk
Snack: 2 slices white toast with jam, don’t make use of butter
Lunch: Beans with wholemeal bread
Snack: Piece of fruit
Dinner: Low-fat lasagne + Yoghurt
This low in fat & low in calories meal plan . This meal doesn’t have much low energy density foods. But you can always replace cornflakes with high fiber cereal with some fresh or dried fruit for compensating that.

Menu 3
Breakfast: Banana, porridge with honey
Snack: Low fat bran muffin, apple
Lunch: 2 wholemeal pitas + Avocado + mixed beans & tomato filling
Snack: Mixed dried fruit (preferably almonds) + Glass of fresh orange
Dinner: Wholemeal pasta + Tomato sauce with chopped peppers, mushrooms and asparagus
This diet plan comprises of low energy density food and fiber-rich foods. A perfect mix of veggies and fruits.
For a more effective approach, you can replace low-fat muffin with yogurt. Plus, try adding a glass of skimmed milk into your breakfast. You can also stuff a clenched fist-sized chicken piece to your dinner or lunch for protecting your muscle.

MENU 4
Breakfast: Fresh orange + Porridge with sugar + Green Tea + Wholemeal toast with jam
Snack: Reduced fat carrot cake
Lunch: Vegetable soup + Prawn salad + Apple + Fruit smoothie
Snack: Banana + Chocolate biscuit + Green Tea
Dinner: Low-fat spaghetti bolognaise ready meal + Mixed salad + Low fat ice cream
You can replace the carrot cake with yogurt and fruit.

MENU 5
Breakfast: Tangerine or two + Scrambled eggs, Wholemeal toast, Cup of coffee
Snack: Natural yogurt, 2 pieces of fruit
Lunch: Vegetable soup, Wholemeal pitta, Grilled chicken, mixed salad with olive oil & lemon juice dressing for a filling
Snack: Small bag of almonds/cashews and raisins, Cup of herbal tea
Dinner: Apple, Grilled salmon, Boiled new potatoes, steamed broccoli & carrots, Low-fat dressing such as honey and wholegrain mustard

This meal plan contains less saturated fat and more low energy density foods.

Keep in mind that whenever you are following any weight loss program the best practice is to write sample menus a week ahead.

By following these meal for quite a few times, you will embed the 6 rules in your mind without realizing it.

 

Rule #8 – Home remedies to lose weight on tummy and hips: Get Shaking! 

How to target hips? Try Aerobics for burning a decent number of calories per hour. If you are not aware yet then the American College of Sports Medicine recommends 30 minutes of exercise five or more days per week. Don’t have fancy types of equipment?

Not a big deal! Your stairs will work just fine! You need to climb them frequently.

You should also try kickboxing for intense lower body workout and for targeting your hips. Just play a kickboxing DVD in your room and get started!

Another recommended way is to go for Zumba, as dancing around makes you significantly lose weight!

Rule #9- Home remedies to lose weight on tummy and hips:  Target your fats!

Incorporate strength training in your daily routine, like squats and lunges. As you need to target your lower body. These exercises involve an intense leg workout.

For targeting your tummy, go for crunches and push up as these are ideal for burning pounds from upper body and core. Frequency? At least twice a week.

 Are you ready to make healthy amendments to your overall living plan? It will do wonders!  Want more? Browse this. Turn from fat to fit!

 

If you appreciate the effort then pin this fam!

21 Ways To Lose Belly Fat 10 Times Faster & Better Than Before

21 Ways To Lose Belly Fat 10 Times Faster & Better Than Before

21 WAYS TO LOSE BELLY FAT 

Excited to explore new ways To Lose Belly Fat ? These weight loss tips are simple, easy and fastest possible.  How to get rid of ten pounds? Explore these Ways To Lose Belly Fat.

These home remedies are for women and teens (simple girl guide) . Stay motivated and see how detox, green teas, strength training, running and simple crunches can get you slim.

These home remedies and Ways To Lose Belly Fat weight loss will give reuslt in less than 30 days. 

Ready to equip yourself with these effective remedies? Get going!

1- Don’t Waste Time! Enroll in a weight loss program

The quickest way to lose belly fat fast is getting enrolled in an accredited weight loss program. Yes for fast results and the actual results you need to invest in yourself. You need motivation and proven guidance, after all health is wealth.

Unfortunately, there are so many crappy sales programs out there which in the true sense of word provide no support. But I can also list a few which without a doubt work wonders.

How to identify which programs will provide guaranteed results? A very logical and simple answer to this question is to go for those programs which provide 100% money-back upon dissatisfaction after the purchase.

Secondly, you should resonate with the weight loss journey which the creator has to tell. Thirdly, the cost of the program should approximately be like the average burger you take!

I only recommend the best seller digital product which is being sold every minute around the world.  One of the programs is 21-day flat belly fix. I have been recommending Todd, the creator of this program to many and they have gone for this choice without regret. See for yourself.

2-Get expert guidance of keto diet

If you are not fond of strictly following any diet plans then you may skip this point completely. But if you want to try your luck with diets then keto plan is for you.

The problems associated with diets are many. Like for instance, if you miss out a few essential factors while practicing any diet (paleo, keto, Mediterranean, etc) then you may land up upsetting your overall body system.

There are the do’s and don’ts in every diet plan which ensures its optimal function. You can refer several articles on keto.

But still if you are unsure and needed a person to guide make you a pro in practicing keto perfectly then she has got you covered. Stick around with her just for 28 days for a right and effective track for the keto diet plan.

3-Secret About Drinking Apple Cider Vinegar

You may have come across this magic miracle several times. Why can I say so? Well, because apple cider vinegar is insanely popular for yielding significant results.

This has been a trend for quite a years now, but are you aware that it has been used for centuries owing to its healing properties. This is incredibly effective in making you burn that extra fat which is clinging off your waist.
Are you aware that apple cider vinegar used to get consumed by roman soldiers for getting lean?

They used to mix honey with Apple Cider Vinegar for extra energy, lean body, and tremendous strength. How does it help? Well, this ingredient will help you break the protein which in other words mean that your body turns into a fat-burning machine.

By regulating the sugar level in your bloodstream, this ingredient ensures that you don’t crave for carbs and sugar. Never consume straight up as you will be torturing yourself. Instead, grab a teaspoon of it and dilute it in a water bottle. Adding a bit of honey is also recommended.

4-Drink More Water From Today

There is this wrong misconception that is drilled into our heads that water will make us feel bloated though it is the other way around. If you are not already aware then one of the causes of bloatedness is dehydration.

You need tons. . . tons of water so that the kidney could flush out all the toxins from your system. Warm water plays a key role overall in flushing away the toxins.

For improvement in your digestion, don’t forget to consume at least 3 liters of warm water every day.

5-Swap swap swap!

-If you truly want to burn belly fat fast then swap the deadly foods which are holding you back from achieving your weight loss goals.
-You need to get your Ice-cream replaced with soft cheeses or better get them replaced with Greek yogurt. Ice cream can be easily replaced with cottage cheese and rice milk.
-All you Fried foods must be swapped with steamed raw foods.
-Prefer cold turkey instead of doughnuts and pastries
-Love Chocolate and lollies? Ditch them! Opt for berries or dark chocolate.
-Swap soft drinks with soda/mineral water!
-Fond of fruit drinks or sweetened drinks? Time to stick with just ginger, lemon or mint juices!
-You must prefer organic meat instead of the processed ones.
-Love White bread? Time to befriend brown bread.
-Can’t live without snacking all day? Start taking the assistance of unsalted nuts to fulfill such cravings.
-Swap, stick of rock of 245 cals (65g sugar) for Candy floss of 101 cals (25g sugar). You are saving 144 cals & 40g sugar!

 6-Take Advantage Of Aloe Vera Juice 

You need sufficient vitamins and minerals in your body for proper weight loss process.If you are not fond of consuming then in a form of pill then you should try a cup of aloe vera juice as their replacement instead.

If you are not comfortable with aloe vera juice then the best approach is to consume 2 teaspoons of aloe vera 15 minutes before breakfast.

7-Eat Frequently and frequently doesn’t mean more!

Try eating for every 4 hours as this will make the whole eating and digesting process much easier. These two processes of eating and digesting can give you the ideal metabolic rate.

8-You Need A Green Tea!

Aim for consuming about 3 cups of green tea, as green tea contains caffeine which improves insulin sensitivity. This antioxidant can give you weight loss result in 2 weeks if consistent.

9-Befriend Red tea for effective weight loss

Red tea does wonder and it is one of the best ways of losing belly fat fast. But the problem with red tea is that its recipe is not easily available.

You will have to invest to get the ingredients. The recipe is backed by science thus it can surely help you lose weight quickly.

See what she has to tell you about red tea:

Howdy folks.
First of all, I know it is not easy at all to stay in shape once you reach a certain age.
As a working mom with three kids and a busy husband, it’s hard enough to make sure dinner
is on the table every night, let alone to find the time to work out and keep in shape.
Over the years, the weight had just crept up on me, and to be truthful, I hadn’t really noticed
and had been living in blissful ignorance of my slow weight gain. That all changed when a
cousin gave us a family photo from Christmas last year and I didn’t recognize myself sitting
there in the photo. Who was that huge woman sitting there with my family?
As sad as it was, it was the wake-up call I needed.
I decided right then I had to make a change, and started doing some research on the
easiest and most effective ways to lose my weight. When I stumbled upon Liz Swann
Miller’s Red Tea Detox, it seemed to be exactly what I wanted – easy to make, easy to drink,
and no expensive gym memberships or major change in diet required.
It all seemed too good to be true. Maybe it was? I must admit, I was pretty skeptical. There
seem to be a whole bunch of scammy products out there on the market. But there was
something about this that made me look twice.
And I’m so glad I did.
The weight started coming off immediately, and the tea tasted amazing too! Since starting 2
months ago, I’ve never looked back. I’m back to a size 10 for the first time in years, and I so much energy that I’ve actually created some time in my schedule to get a 30-minute
walk in every day. It feels incredible!
Thank you so much to Liz and her wonderful team that have been so helpful to me
throughout the whole process as well. I couldn’t be happier with the results.
– Diane Miller, Houston, Texas

10-Did you just ignore honey?

You can not ignore the importance of honey. This magic ingredient prevents obesity and boosts up your metabolism. Saturated with vitamins, minerals and amino acid, honey does wonder.

All you need to do is to drink honey with warm lemon water, first thing in the morning. . .

11-Fall In Love With Ginger Tea!

Incorporate ginger tea in your diet as ginger with no hole of doubt offers the best way to lose belly fat fast.

Ginger tea activates the metabolism and thus burns the belly fat fast/ For some significant results, you need to drink at least 3 cups of ginger tea daily.

12-Cracking Cinnamon Code

You might have heard before about the numerous benefits which cinnamon has to offer. This fat burning ingredient yields significant weight loss results if combined with honey. As you can easily manage your blood sugar level.

All you need to do is to mix about a half a teaspoon of cinnamon powder with a teaspoon of pure honey in a cup of water. Get preferably warm water. Consume half of it early in the morning and a half before hitting the bed.

13-You won’t like it but eat before a party!

Do you get out of control at parties? Can’t seem to resist the menu? Stop yourself from consuming high proportions of unhealthy food by feeding your body with something nutritious an hour before. You need to keep hunger at bay when you hit the party.

14-Consider hanging a mirror opposite your seat at your work/dining table

There has been a study which proves that eating in front of mirrors makes people consume less food by nearly one-third percent.

Your reflection is enough to remind you of your weight loss goals when mouth-watering food seems to threaten your stomach!

15-Snap your food

The other way to lose belly fat fast is by being mindful of eating. Bored of journaling? Don’t worry this guide is not recommending you that!

Instead, you have to keep a visual account and shoot your food. When you will look back at them, you are going to think twice before digging in!

16-Make use of this candle

If you are not aware yet then the scent of vanilla is known for reducing dessert craving. So light a vanilla-scented candle after completing your dinner.

17-Surround yourself with this color

There has been research conducted that a person eats 33% less in a blue room. Bluish shade reduces the appeal of food, thus results in less consumption. Whereas reddish and orangish shade encourages that!

18-Consume three fewer bites of your meal

Practice eating three bites less and gradually you will mindlessly develop this habit.

19-Consider sleeping in your gym attire!

Why? This will inspire you in the morning to hit the gym again!

20-Don’t wait for long and dig in

Consumption of eating the most important meal of the day should not be delayed. As later, due to the spiked up sugar levels, you will make poor food choices.

21-Give back to society and enjoy shedding pounds off

Hate exercising? Well, one of the best ways to lose belly fat is to indulge in movement. You don’t necessarily have to occupy yourself with high-intensity workouts for that.

You can choose to serve the community. Busy yourself in helping your neighbor, cleaning up garbage or serving edibles at a shelter, as this can keep you fairly active, in turn helping you shed some extra weight.

Final words:

Give yourself a target and lose weight accordingly. Like you can aim to lose 15 pounds in 2 week as detailed in this article.

Best of Luck! 

 

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Proven Home remedies to reduce belly fat without exercise

Proven Home remedies to reduce belly fat without exercise

One of the best home remedies to reduce belly fat without exercise

Want us to reveal one of the best home remedies to reduce belly fat without exercise? It is a diet but the easiest one.

You must have heard of keto, paleo and all other sorts of diets, but have you actually heard of Shangri La diet?

This diet works truly like a miracle and there are no hard and fast rules in it. Many a time, people who are actually digging into new diets tend to leave it in the middle because they can’t keep up with the consistent schedule.

Bear in mind that this diet is ideal for you if you face consistency issues. It is a painless, cheap solution for your belly fat and overall fat which is glued to your body like a leach.

Soon after following this diet you will notice a change in your eating behaviors as this affects your appetite directly, helping you deal with your late night cravings.

Gone are those days when you used to possess those irresistible cravings and uncontrollable night eating. Many rely on pills, and some are actually effective.

But this works just as easy as pills. Moreover, this diet is really cheap if compared. This diet has been experimented several times thus, you can be sure that this works.

 Home remedies to reduce belly fat without exercise

Are you tired of hearing from doctors that count your calories, cut this and cut that? Well, the unwanted fat will not come off that easily. But don’t worry as this one of the top home remedies to reduce belly fat without exercise has been revealed in this article.

We all know that we should consume less amount of fat like butter, cream, fries, and a carb like pasta and bread. But there is more to it then just do’s and don’ts.

Some times, you just don’t have to cut out stuff from your diet, sometimes you need to add for multiplying the effectiveness. There are a few foods which you need to add while not giving up on anything.

You must keep in mind that diets are not only designed so that you lose weight but they are also formulated so you feel better about yourself. If you are looking for overnight solutions to lose belly fat then this will help.

You need to opt for a way that will not make you hungry as if you lose weight while still craving then this will yield you nowhere. In no time, you will regain the lost weight if you will not find a diet which doesn’t deal with your increasing hunger pangs.

Don’t worry and congratulations as Shangri La diet has found the way for it.

Expectation after starting one of the best home remedies to reduce belly fat without exercise?
Well, you will find yourself less hungry.

Your brain won’t signal you to consume more food. Snacking will be a thing of the past. Your late night eating will be eliminated. You will notice that while consuming food you will feel fuller faster. you will reach the stopping point faster thus will eat less.  

Where to start from?

You just have to pay attention to your set point as everything depends on it. Some foods will have high set points and they will be the foods which you consume in high amounts, while there are other foods which have low set up points (those foods consumed infrequently.)

How to determine the set points of things?

Well, if you consume less raw vegetables then it will have a value of 4. Similarly, if the frequency of junk is more in your food then expect it is set point to be 10. You know how average or mean formula works right?

For instance, in your old diet if you consume foods with only higher set points like junk then your overall average will be high but if you add low set point meals in your diet then this will overall reduce the average making you lose weight.

On your old diet, you ate foods that were 10, 10, 10, 10, 10; the average value of your diet is 10.
On your new diet, you added some lower-valued foods: 10, 10, 10, 10, 10, plus 4, 4. Now the average value of your diet is less than 10, so your set point will drop.

What if you find the foods which have lesser set points then raw foods? Well, that simply means that you will have to drop the average even further and lose more weight. Simple math right? But what are those low set point foods? This article will cover food where Shangri-La diet label then as to have 0 set point.

The Magic Ingredient?

The top secret of one of the best home remedies to reduce belly fat without exercise is . . .
The Extra-light olive oil! Well, this Extra-light olive oil is flavorless. If you are used to of consuming the one which had the flavor then this one is certainly not that.

You need to swallow really less amount of this extra-light olive oil as it will lower your set point drastically. You will note that low calories foods are mostly flavorless.

Ever realized that why patients in the hospitals receive flavorless bland food? Well, because they only consist of flavorless food with no calories but only nutrition. You must have noticed that the patients tend to look thin, which is not actually a weakness but the result of losing weight due to the low calorie food consumed.

You need to go bland. At first, the bland food will seem unbearable to swallow down but within a week you will develop the taste of flavorless food like consumption of brown rice instead of white. Expect to lose 10 pounds in just a matter of weeks with this theory. Enjoy unappetizing food and voila you are all set to turn from fit to fat!

Flexibility of this home remedy :

You will notice that this diet is extremely flexible where there are no forbidden foods, no recipes, no restricted foods, no meal plans, no calorie counting, and, above all, no deprivation.
You don’t have to subtract anything just add! The framework is designed for you, just follow.

Are you like, “ No reduction in this diet, how is that even possible?” Well, it is certainly possible. Just follow the four rule and you are good to go.

Rule 1: Take only between 200 to 500 calories of flavorless edible oil each day

How many tablespoons does that make? Well, you will have to consume only from 2 to 4 tablespoon daily as there are approx 120 calories in each tablespoon.

If a question is popping into your head that as to how much should consume if you are just starting out? Well, it all boils down to your current weight.

You can adjust the amount between 2-4 tablespoons as per the progress. If you want faster results then stick with 4 tablespoons. Consider a healthy rate and don’t double the intake as after all you need safe and healthy weight loss.  

Rule 2. Take the oil at least an hour away from food and any flavors

You need to be precise about the timings. For instance, if you usually have your lunch from 1:30 to 2:30 then you have to consume the oil an hour before 1:30 or the hour after 2:30. During this
Flavor free food consumption, you will not be using any tea, coffee or even toothpaste!

(as it has a flavor!!!)

Time doesn’t really matter at all.

Why?

Well, because the oil acts as an appetite suppressant for the long term. You may find yourself consuming all the tablespoons all at once but most people mainly prefer to consume a tablespoon before breakfast, another before lunch, and another before dinner.

If you will not follow the guidelines and won’t give the oil a margin of an hour before any food or after any food then a flavor will get associated with it. Instead of working in your favor this plan can backfire and you can surely expect an add on calories.

If a question is popping into your head whether consumption before the meal is better or after then it is noticed that result tend to be better one hour after a meal. You have to keep in mind that after taking the oil wait an hour before eating something and water doesn’t count.

Rule 3. If the oil upsets your stomach, start small and work up

The third rule is to start small. If you feel like your stomach gets upset then start slow. You need to realize that enzymes help in digesting any food, but oil takes longer time to digest. Many a time, the oil will just be sitting there in the stomach, undigested.

But this problem will go away within a week, you may even don’t realize that this problem even exists. But if you feel uncomfortable then start with smaller amounts like start with a teaspoon each day and then gradually increase the consumption to 4 tablespoons once you realize that your stomach has gotten used to it.

Try a teaspoon on Monday, 2 teaspoons on Tuesday, 3 teaspoons on Wednesday, 4 teaspoons on Thursday, and so on, until your stomach is happy!.

Rule 4. Keep a check on your dosage

You will start noticing a significant difference but there is a very low probability that you don’t notice a great change after one month, in that case, you need to increase your daily dose of the oil by 1 tablespoon. But keep in mind that the consumption must still be limited to 4 tablespoons a day.

Now the next question which can get triggered in your brain cell is,
“ What about the rest of what you eat?”
Well, for that there is only a simple answer: Addition of the oil is the only difference that you will notice.

Don’t be conscious of eating less or become watchmen employed to account the consumed food. You don’t need to make a deliberate effort instead make your life easier with this Shangri-La diet.

Are you questioning what sorts of oil will work just fine?

Well, for long term weight loss you need to take the help of oil which is flavorless. The recommended one is extra light olive oil.

You can easily get confused and consider the purchase of extra virgin olive oil which should be avoided as this has a greenish color and owns a taste. The strong flavor will not help in eliminating appetite where the unflavored ELOO has the weight loss effect.

Hey Girl what’s the Prefered Oil?

Even flaxseed oil, refined walnut oil will make a good difference. Flaxseed contains high omega-3 content and refined walnut oil is flavorless. If you find flavor in the oil then the best solution is to eliminate the flavor by clipping the nose. You don’t only have to consider the inclusion of omega-3 content but also the unpleasant side effects.

Everybody will react differently upon the consumption of these oils. But there is a fact that there are few oils which will cause less trouble. In that case, oils with higher Omega-3.

On the positive side effects like you will find your skin turning better and hair softer. Another positive side effect is that you will find yourself having fewer menstrual headaches and, reduction of arthritis

Key to select the right type of oil?

There are primarily two things which you need to drill in your head when choosing the oil like the more Omega 3 the better and more the omega 5 the bad. There is not much substantial proof of this but there are indications which prove this otherwise.

Like to name a few, corn, soy, safflower, and sunflower tops the list of dangerous oil with more omega6 content.
The oil with omega 6 saturation is often reported to give a double chance of cancer.

Guideline for how to drink oil?

Are you wondering whether there are many ways to make this oil easier to drink? Well, surely there is. You will find it helpful to add oil in water with a bit of sugar. This will turn the oil into sweet water.

But most probably you will find Eloo so easy to drink that you won’t bother to utilize this tip. But this method surely helps if you will be using flaxseed oil as the tip will act as a flavor reduction. Expect to notice the difference within a few days but wait up to a week before
Get ready to think less about food and start making better food choices.

Any potential Problems?

There are general questions which need to be addressed like what about for the people who have gallstones or who have had their gallbladder removed?

Well, in that case, it is advisable to avoid fatty foods and remain cautious with the oil. You don’t have to consume a whole tablespoon all at once but rather take small sips.

You may experience Headache as you will not feel like consuming more sugar or caffeine than you usually do in your meals and snacks. This is absolutely normal, just give your body a weeks time to get adjusted with the changes.

During this whole diet plan, you will feel like a bland mouth devoid of flavor. In that case, chewing gum will help!

Will I have to drink oil for the rest of my life?

Many people have this question burning in their head and the answer is yes. You can surely reduce the dosage but stopping the consumption entirely can make you gain weight again.

You will yourself won’t want to leave oil as it gives better skin and better sleep. Oil just acts like a vitamin supplement which promises to help you for your entire life.

 

How long should I wait before deciding that it’s not working?

You need to give your body some space to adapt to the changes like at least a months time. Are you like what If I Had Two Hundred Pounds to Lose?

This will still work if you keep in mind that phenomena of flavored food in mind and replace them with unflavored ones while sticking to the consumption of oil as guided above.

 

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How To Reduce Waist Size From 36 to 32 | Reduce Inches Overnight

How To Reduce Waist Size From 36 to 32 | Reduce Inches Overnight

Learn how to reduce waist size from 36 to 32. It is not a hard nut to crack. Learn How to reduce waist size with exercise and how to reduce waist size with diet. Get in shape with the challenges.

Healthy waist size reduction with some fairly easy weight loss tips. To get in every size lose belly! Simple health products and tips to reduce waist size are waiting for you below. 

How to reduce waist size from 36 to 32 ? Limit your carb intake. You need to consume only about 50 to 100 grams of carbs per day to optimize the fat melting process from your waist. 

Your goal is to moderate insulin production for stimulating the burning of fat stored within.

 If you are not there then limiting your carbs will put you in the state of ketosis and your body will produce ketones. By limiting your card intake you are actually not storing fat and even that stored body fat is losing. Now Sexy summer body in 30 days!

NOTE: Looking for exact 7 day plan for losing belly fat? Here. 

How to reduce waist size from 36 to 32 Like a Winner

You should not aim to lose more than 2 pounds of weight realistically with natural efforts. If you are not aware then one pound of the card has about 3500 calories and on average an adult can burn about 3000 calories per day.

But there are certain programs which do give significant results in a short time because they use scientific techniques and other methods backed by research. Like Carly’s method below but it only works for women.

How to reduce waist size from 36 to 32 : Exercise Plan

If you are working out then you need to make your workouts even harder. If you are not able to reduce your waist size that can be solely because you are focusing intense strength training or different sprint cycles.

You need to realize one thing straight and that is it doesn’t matter how often and frequent you perform intense workout the thing which matter is the quality of it.

How to reduce waist size from 36 to 32? Make your exercise plan more rigorous. If you start a muscle exhaustion exercise with 12 repetitions or even do 10 pull-ups, your body will even outperform itself.

Your body itself will surprise you if you will repeat the effort. There is a high probability that after twenty to thirty minutes you will be like,

“I have hit my potential and limit.”

At that time all you need to do is to take a five-minute break and start the intensity workout for another fifteen minutes.

Pat yourself and then repeat the process.

Don’t get crazy and burn yourself every day!

Practice this sort of high intensity twice or thrice a week. Additionally, you can engage your body for 45 minutes for a cardiovascular exercise in the weekdays while switching to resistance training on the weekends.

Cardio involves jogging or swimming and they surely help you get rid of that extra fat sitting in there. If you are just doing crunches to get rid of that belly fat then you are probably wasting your time as you need to target your whole body to overall lose that body fat.

Yes, you should focus on abdominal exercises but they must be incorporated in the total strength training program. Isolation exercises like leg raise or plank will build your core strength but this won’t promise a trimmed waist.

To build a sculpted midsection you need to mix the variety of exercises

You need to pay attention to the strength training if you have been shying away from it. You need to use an effective way of combatting the piled up fat hugging your waist.

You need to take two or more strength sessions a week. All you need to do focus a heavy compound exercise and then build your whole workout session around it. You can choose to focus on squat and surround it with any other body exercises like dumbbells.

You must already be aware by now that hiking or other walking around stuff doesn’t lead to the actual significant weight loss. Thus, don’t rely on it alone but mix such activities for maximum body movement.

You will lose overall weight as only reducing weight from one spot isn’t possible. But you can surely do more specific waist-shaping exercises.

Like you should suck in your stomach. What difference will it make? while if you have belly fat then this practice will work on the stomach muscles. All you need to do is keep your stomach sucked where ever go, at your office, in your car, where ever.

Become habitual of this and over time you will not have to intentionally practice this technique. The bad posture overall contributes to our strange shape.

You may have practiced twist crunches. If not yet then just lie on your back while bending your knees up. Make sure that your feet are flat on the floor. Next haul your fingers towards your ears, touching it.

Then slowly start contracting your abdominal muscles by lifting your torso off the ground. Push yourself to the limit and then contract your side muscles while gently turning to the left. You need to then return to your flat base position and repeat the same for the right side. (3 sets of 15 repetitions)

How to reduce waist size from 36 to 32? Target Your Abs and perform side planks. The stability ball crunches will help. What’s that? You have to hold a weight plate above your chest straight and then perform crunches. Try other Russian crunches and bicycle crunches.

How to reduce waist size from 36 to 32 -Keep a check on your diet

Bear in mind that lean protein (fish/chicken) is vital for you.

Carbs must be from only healthy sources and avoid fatty foods. Go raw and consume as much fruits/veggies as you can.

Aim for foods without starch, like lettuce, broccoli, tomatoes, and bell peppers. These veggies contain low calories but high fiber concentration.

There is no way that you will not see a difference if you limit your carb consumption. You should make use of a calculator to measure your calorie intake.

The best practice is to note down on your phone’s notepad whatever you consume throughout the day. Do this for about five days and you will surely begin to monitor your dietary habits.

This will boost awareness and thus you will be more conscious in keeping a check and balance. A healthy change in calorie consumption is a must.

You need to create a safe calorie deficit which according to many experts range from 500 to 1000 but generally, people aim for 1500. Hard but possible.

By making smart food choices you will be losing unhealthy body fat. Don’t snack instead compensate the craving with beans, legumes, and almonds.

Are you lost?

Want a simple week plan?

SUN: Go hiking for two hour
MON: Engage yourself for 45 on spin on a still bike. Consider walking for 15 minutes after dinner.
TUES: Indulge yourself in 30-minute intense strength-training session. Repeat 15-minute walk after dinner.
WED: Rest
THURS: Hiking or a 45-minute sprint
FRI: Sprint indoors on a treadmill, elliptical or stationary bicycle. Duration, including warm-up and cool-down, is about 20 minutes. 10-minute intense strength-training session. Go for a 7 effort on a 10 scale.
SAT: Intermittent fasting

If you are missing on protein then you are eliminating the most effective agent which will reduce your waist size.

Befriend turkey, chicken, fish and other meats.

The best part about protein that it suppresses your appetite by reducing the hunger pangs produced by ghrelin, according to a June 2015 study published in the American Journal of Clinical Nutrition.

 

How to reduce waist size from 36 to 32 : Stress Less & Sleep More.

Are you among those who find a way out of stress by consuming whatever comes in hand?

Why does that happen?

Well, cortisol is a stress hormone which boosts your appetite and you tend to go for only sugary, calorie-laden treats, according to Harvard Health Publishing.

Results? The murder of your weight loss goals. Painful death indeed!

By stressing over anything you are also keeping yourself deprived of proper sleep which is again not beneficial for your overall health.

Inadequate sleep means easier to surrender to tempting foods and easier compromise on workouts. You will gain belly fat drastically as stress triggers the adrenal glands which produce cortisol.

If you don’t want to promote fat gain around your waist then you need to Pamper yourself and engage yourself in the stress-relieving activities. Research shows that high cortisol levels increase appetite and drive abdominal fat storage.

Replace Some of Your Cooking Fats With Coconut Oil

If you have not truly uncovered the true potential of coconut oil then you are quite behind. Keep in mind that the medium-chain fats in coconut oil increase the metabolism which in turn means a decrease in the stored fat.

A study has been carried out that a man who tried coconut oil daily for about four months lost 1.1 inches from their waist. For safe weight loss don’t take it for more than 2 tablespoons each day. Try replacing the coconut oil with your conventional cooking oils.

How to reduce waist size from 36 to 32 : Magical tea

If you want to contract your intestinal muscles which will, in turn, reduce your waist size, then consider drinking this drink.

You need to remove that unwanted and uninvited food residue which has accumulated at your waist. Remove the fat deposits and other clogged up gas by the help of this natural magical drink.

Get a teaspoon of crushed almond, half a teaspoon of cinnamon, half a teaspoon of almond milk, half banana and 1 tsp grated ginger. All you need to do is mix the ingredients in your blender and then enjoy the drink.

You should not consume anything after drinking this tea. How this reduces your waistline and promotes weight loss? Well, if you are not yet already aware then banana is packed with weight loss properties like it contains fiber, pectin, vitamins and minerals which keeps you full for quite a long time.

As far as ginger is concerned then this weight loss ingredient keeps belly fat at the shore! you may not have known but almond contains the same amount of minerals as skimmed milk does. You have to consume this fat cutting drink every night till you see a noticeable difference for about thirty minutes.

RECIPE:

1 tsp of crushed almond
½ tsp of cinnamon
½ cup of almond milk
½ banana
1 tsp of grated ginger

How to reduce waist size from 36 to 32 ?  Follow this Weight loss regime: 

You need to get up early and right after that consume 750 ml of water (of course after brushing your teeth).
Grab a cup of coffee/tea (slightly warm).
Hit the gym and empty your bowels.
(Take some supplements mixed with 750ml plain water at room temperature)
Next burn 125 – 200 calories on a treadmill for about 30 minutes
Engage yourself in rope skipping of 200 counts which are roughly 3 minutes
For targeting 70 more calories you need to work out on Elliptical (5–7 minutes)
Consider 1000+ strides.

As far as diet plan is concerned you need to install a tracking app. 30 gram of fiber, 30 gram of carbs and 80 grams of protein. Aim for walking for about 10,000 steps a day.

TIP: Weigh yourself frequently to stay motivated.

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