how to lose belly fat at home in a week
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- Stand up and walk for 30 steps every 30 minutes. If you have a sedentary job, consider getting a treadmill desk.
- 10,000 steps a day
avoid stress, it will increase cholesterol level.
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- drink daily
2 liters of water
-
- . 250 ml 8 times a day. if you want to know you are hydrated or dehydrated check your
urine if it is yellow
-
- you need to drink more until it
gets white or clear.
- Eat a heavy breakfast, a moderate lunch, and a light dinner.
- sleep 7-8 hours a day. if not it helps to increase fat.
- use vitamin C foods
- Drink lemon water morning
belly fat burns slowly rather normal fat. someone said and another one says reverse it.
Calorie burning tips:
- chewing gum burns 11 calories per 1 hour, 360 calories in week 1/3 pound in the month.
- if you laughing for 10 to 15 minutes per day burns up to 50 calories,”
- Talking burns 40-50 calories for 1 hour.
- walking 70kg man 1 hours walking can consume 187 calories, (how much we walk in 1 hour?)
- walking burns more calories than running.
Calories in Carbohydrate, protein, and fat
calculate your body percentage; here
example my
- Neck SIZE 38CM
- waist 92
- Hips 97 CM
- height 167.6
| Description | Women | Men |
| Recommended amount | 20-25% | 8-14% |
| Adults in United States, average | 22-25% | 15-19% |
| Obese | 30+% | 25+% |
| Description | Women | Men |
| Essential fat | 12-15% | 2-5% |
| Athletes | 16-20% | 6-13% |
| Fitness | 21-24% | 14-17% |
| Acceptable | 25-31% | 18-25% |
| Obese | 32%+ | 25%+ |
Recommended Daily Fat Intake
| Total calories per day |
Saturated fat in grams |
Total fat in grams |
|---|---|---|
| 1,600 | 18 or less | 53 |
| 2,0001 | 20 or less | 65 |
| 2,200 | 24 or less | 73 |
| 2,5001 | 25 or less | 80 |
| 2,800 | 31 or less | 93 |
calorie consumption and weight loss calculator
3500 calories equal to 1 pound weight 500grams.
we have to cut meals by 500-1000 calories a day to lose weight 0.5 kg per week.
belly fat abs workouts
- run as fast as possible for 20 seconds wait until you get breath repeat it for 10 minutes.
- Belly fat is linked with cardiovascular disease, diabetes, and cancer
- Mountain climbs
- 45* and 90-degree Crunches
- Stomach butterflies
- jump squats
- high knees
- oblique Side Plank crunches
- Pulsators
- crunch to twist
- Roll Ups
- Toe touch
- Plank crunches
- Scissors
- up legs
Foods that decrease belly fat
- Cabbage
- Fibre foods
- Protein rich foods and calorie (carbohydrate less foods)
reasons for my belly fat.
- eats reverse as mentioned above breakfast, lunch light and dinner heavy.
- sitting before PC from 9PM-5PM. Morning to evening.
Calculate fat percentage by waist size
calorie calculator
how to lose belly fat for men in without losing weight
If you are weight normal to underweight but at the same time – your bodyfat is higher than average this can causewrong diet and a lack of proper exercise.
- Eat more proteins Food Rather Than carbohydrates.25%-30% of the calories in each gram of protein are burned in digestion but carbohydrates like only have capacity to 6-8% .
- Do every workout with standing instead of sitting.
- Drink water before having a meal.
- Track your eating food calories every using websites like My Fitness Pal and Calorie King a calorie deficit of 3,500 in order to lose one pound.
- Avoid Stress and sleep well
- Avoid missing meals
- Eat many times or 2-3 hours period rather than eating whole at a time or 3 times a day.
belly fat lose exercises
- Lift weight
- swim every day 2 times
- Abdominal crunches
- Running, walking
More Important is Reduce your diet rather than exercise.
https://www.youtube.com/watch?v=vyv1k5BHl18
https://www.youtube.com/watch?v=zGbn3NWPVwc
how to lose belly fat for men in 1 week
Calculate daily diet in calories
daily intake calories = burned calories
3 times plain rice with curry 3= _____K calories
250 Grams mutton contains 2000 cal
For Men 2000 calories Necessary in order to pass routine daily life.
In India Generally men eats 500 Grams Average on daily basis. But calories are changes according curry/ gravy type. also snacks and beverages adds additional calories, and proteins, and other etc
An office worker generally need to consume 1450 To 1650 K calories. to lose weight, maintain same 1950-2150, To gain weight 2450-2650 calories a day.
White Rice
|
Calories
645
|
Fat
1.4g
|
Carbs
139.5g
|
Protein
13.3g
|
| There are 645 calories in 500 grams of White Rice. |
Calorie breakdown: 2% fat, 89% carbs, 9% protein.
calculate calories burnedcalculate calories burned by walking
5 meters per Minute
Walking, 5.0 mph
Calories burned: 544calculate calories burned by running
Running (jogging), in place
Calories burned: 136check Fat burn / calorie consumption by Activity Link 1 recommended link 2 (All activities in day at home,office, garden) |
Belly/liver fat decreases insulin hormone productivity. That leads to diabetes.
Reducing Carbohydrates and increasing protein-rich foods treat effective way to reduce fat.
Drink Milk before you taking a Meal, Be sure to add boiled egg with your meal in case of Rice.
USE protein powders (whey protein).
height weight chart for men
| Height (Feet & Metres) |
Men Weight (kgs) |
Women Weight (kgs) |
| 5′-0″ (1.523 m) | 50.8 – 54.4 | 50.8 – 54.4 |
| 5′-1″ (1.548 m) | 51.7 – 55.3 | 51.7 – 55.3 |
| 5′-2″ (1.574 m) | 56.3 – 60.3 | 53.1 – 56.7 |
| 5′-3″ (1.599 m) | 57.6 – 61.7 | 54.4 – 58.1 |
| 5′-4″ (1.624 m) | 58.9 – 63.5 | 56.3 – 59.9 |
| 5′-5″ (1.650 m) | 60.8 – 65.3 | 57.6 – 61.2 |
| 5′-6″ (1.675 m) | 61.6 – 66.7 | 58.9 – 63.5 |
| 5′-7″ (1.700 m) | 64.0 – 68.5 | 60.8 – 65.3 |
| 5′-8″ (1.726 m) | 65.8 – 70.8 | 62.2 – 66.7 |
| 5′-9″ (1.751 m) | 67.6 – 72.6 | 64.0 – 68.5 |
| 5′-10″ (1.777 m) | 69.4 – 74.4 | 65.8 – 70.3 |
| 5′-11″ (1.802 m) | 71.2 – 76.2 | 67.1 – 71.7 |
| 6′-0″ (1.827 m) | 73.0 – 78.5 | 68.5 – 73.9 |
| 6′-1″ (1.853 m) | 73.3 – 80.7 | 73.3 – 80.7 |
| 6′-2″ (1.878 m) | 77.6 – 83.5 | 77.6 – 83.5 |
| 6′-3″ (1.904 m) | 79.8 – 85.9 | 79.8 – 85.9 |
{10 tips} How to lose belly fat [men /women/ home workouts]
Do you find it difficult to fit into the little black number? Is your belly fat actually giving you the sleepless nights? If yes, then you should make some changes in your existing lifestyle in order to get the body shape that you always desired for. Well, belly fat is something which not only looks unpleasing but it can also lead to some of the serious health consequences in case it is not curbed off.
When the fat layers expand in the abdomen of a person, it can actually lead to some of the serious health consequences. The fat which is deposited on the belly is called as the visceral fats and it is capable of churning out the stress hormones in the body which influences the production of insulin. This is something which is worse than just being overweight. Due to an imbalance in the production of insulin, there will be an increased risk of diabetes and the cardiac diseases.
10 proven ways to lose belly fat
Let’s check out few of the ways to curb extra fat on your belly
Given below are ten of the proven ways to lose the highly stubborn belly fat. Read out the information below on how to lose your belly fat for your good?
Keep moving
You can get rid of the visceral fat by doing the aerobic exercise. You can simply burn your calories by running, be biking, dance or be included in anything which actually increases the rate of your heartbeat.A recent research study has indicated that jogging around 12 miles in a week can help you to curb your belly fat.
Consume high protein diet
The consumption of proteins will, of course, enable you to become leaner and essentially lose a considerable amount of the belly fat. Here is a reason why protein plays a prime role to lose belly fat. With a growing age, the body starts producing more amount of insulin as the muscles as well as the fat cells do not respond properly to it. The high protein diet protects the person from the insulin resistance.
Rely more on polyunsaturates
Eating saturated fats packs up more amount of visceral fats than the polyunsaturates.So start consuming more of the nuts, seeds, fish etc and you will be gaining more of the muscle mass and less of the body fats. The fish oil is also one of the best sources of the good fats which can help you to shed the belly fats of your body.In fact it increases the level of the testosterone and consumption of the 6 grams omega 3 every day is quite a good start.
lose belly fat by Increasing soluble fiber intake
In one of the research studies, it has been found that subjects who have increased their intake of the soluble fibers by around 10 grams a day were able to reduce 37% of their visceral fats. So don’t get fussy about the intake of the soluble fiber and start including it in your diet from now.
Never give up on grains to lose belly fat
No need to go on a low carb diet in order to ditch the extra pounds on your belly. You can opt out for more of the whole grains and this might help you to get faster results. Research studies conducted at Tiffs University has suggested that eating out three or more of the servings of the whole grains daily in your diet will lead to 10% reduction in the visceral fats. This will also save you from the risk of the chronic health problems like diabetes, heart problems and also high blood pressure.
Snack on veggies
Your parents were not actually kidding when they explained you about the relevance of veggies in a healthy diet. Since now you are a grown-up, you should know that snacking on the veggies is one of the best ways to curb that extra fat from your stomach. Recent research studies suggested that through the consumption of veggies like the cauliflower, broccoli and the cucumber overweight people were able to shed 17% of the extra pounds on their stomach.
Eating small healthy meals makes you lose belly fat
Well eating the small meals in between your daily routine will not only reduce your abdomen fats but also help you to reduce your overall weight. Eating up small meals will accelerate the metabolic rate and also there will be no need to skip your meals or starve for the weight loss. Apart from that, you should also limit the consumption of the junk food.
Take 6-8 hours of sleep daily
You should follow a proper sleeping schedule. Along with the intake of proper diet, it is essential to take the adequate hours of the sleep. It has been found that all those people who snooze off for a period of fewer than 5 hours possess a greater risk of becoming obese or gaining 30 pounds or more. In fact, the chaotic food habits actually disrupt the internal clock of the body and cause it to release the fat storing hormones like the cortisol. Few of the best ways to improve the quality of the sleep is avoid looking at the mobile screen during the late night and practice some forms of the gentle Yoga before finally dozing off.
Consume green tea to lose belly fat
All those moderate exercisers who actually stock up the antioxidants have found that consumption of the green tea has helped them a lot to curb the extra belly fats. Just put your daily consumption to 625 mg which is actually equivalent to around 2 to 3 eight ounce cups of this drink.
Reduce stress level MY case I an pathetic make sure to handle depression
Stress increases the level of the visceral fats by triggering out the adrenal glands for the increased production of cortisol which is also known as the stress hormone. When there is an increased secretion of cortisol, there is an enhancement in the appetite and results in more amount of the abdominal fat storage too. Get yourself engaged in the activities that relieve your stress. Practising Yoga, as well as meditation techniques, can be very helpful in this regard.