How to lose belly fat naturally at home

You need to know science behind fat lose, if you’re trying be slim or want to fit back into that pair of jeans which you used to wear.

 Lose belly fat naturally at home

Healthy body fat percentage:-

For men, this spot falls somewhere between 8 to 24 percent.

For women, it’s somewhere between 21 to 35 percent.

Other factors also matter like age, lifestyle and body type.

Having too little body fat can be just as dangerous as having too much. Your body needs a certain level of “essential fat” in order to function better.This means maintaining a minimum body fat percentage between 2 to 5 percent for men and 10 to 13 percent for women,falling below that can cause a bunch of health problems, including:

• vitamin deficiencies
• increased risk of heart disease
• nervous system damage
• a weakened immune system
• diabetes

Without body fat, your body may start to break down muscle, which can make you feel weak and tired.

Also read : Obesity - A threat to mankind

How to measure body fat?

There are many ways to measure body fat percentage. Some are simple and affordable, while others are a little more pricey and may not be super accurate.

Some different ways to measure body fat include :

• body circumference measuring
• skinfold calipers
• hydrostatic weighing
• dual-energy x-ray absorptiometry (DXA)

Note : For the most accurate body fat measurement, visit a doctor or trainer. 

How to lose fat without losing muscle?

Having muscle mass helps you burn fat faster. Studies have shown that quick weight loss results in more accompanying muscle loss than gradual weight loss.That’s a reason to slow down, stop obsessing over calorie counting, and focus on preserving those sweet muscles.

Try the following tips to lose fat naturally :-


1. Strength training

Strength training also known as resistance training is important for preserving and gaining muscle mass.

Successful strength training requires contracting your muscles against a resisting force such as from lifting weights or supporting your bodyweight in a yoga pose.A combination of strength training and aerobic exercise can led to the greatest decrease in belly fat.

Belly fat is a type of fat that forms around the organs in your belly and can lead to dangerous consequences. You can fight off this fat by adding strength training into your workout regime.

The most common form of strength training is weight lifting. You can also try yoga,exercise bands or rearranging furniture in your house to achieve the same results.

Note : If you decide to start lifting weights, it’s a good idea to get advice from a certified personal trainer.

Summary : Strength training is a great way to decrease unhealthy belly fat,increase muscle mass and burn more calories.It’s even more effective in combination with aerobic exercise.

2. HIIT - High intensity interval training

HIIT is a type of high-energy workout that combines intensity with short periods of rest to keep your heart rate up.

It burns more calories in a shorter amount of time than other forms of cardio and has been shown to increase fat loss.

On your next walk or run, try alternating between walking and sprinting for 30 seconds at a time. Recovering your breath without stopping your activity (known as active recovery) will improve your overall fitness.

Summary : HIIT exercises can help increase fat burning and crunch calories in a shorter amount of time than other exercises can.

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3. Do aerobic exercise (cardio)

Aerobic exercise (cardio) is an effective way to burn calories.It’s one of the most effective forms of exercise for reducing belly fat.The frequency and duration of your exercise program are more important than its intensity.

Walking, running, dancing, and kickboxing are all forms of cardio.20 to 40 minutes of moderate cardio per day is ideal for burning belly fat.

Summary : Aerobic exercise like swimming, biking, running is an effective way to lose belly fat. It is particularly effective at slimming your waistline.

4. Eat plenty of soluble fiber

Soluble fiber absorbs water and helps slow down food as it passes through your digestive system.This type of fiber promotes weight loss by helping you feel full, so you naturally eat less. Soluble fiber may help fight belly fat.

Try to eat high fiber foods every day. Excellent sources of soluble fiber include:

• flax seeds
• fruits
• Brussels sprouts
• avocados
• legumes
• blackberries

Summary : Soluble fiber may help you to lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high fiber foods in your weight loss diet.

5. Avoid foods that contain trans fats

Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.They’re mainly found in packaged foods.

Studies have shown that these fats have been linked to inflammation, heart disease, insulin resistance and abdominal fat gain.

To help reduce belly fat and protect your health,read ingredient labels carefully and stay away from products that contain trans fats.These are often listed as partially hydrogenated fats.

Eat good fats like :

• avocados
• nuts
• seeds
• coconut oil
• olive oil

Note : Even though these good fats are delicious and a necessary part of a healthy diet, they’re still high in calories. So a little serving is enough.

Summary : A high intake of trans fat increase belly fat.Limiting your intake of trans fat is a good idea.

6. Eat a high protein diet

Protein is an extremely important nutrient for weight management.High protein 
intake increases the release of the fullness hormone PYY which decreases appetite 
and promotes fullness.Protein also raises your metabolic rate and helps you to 
retain muscle mass during weight loss.

Be sure to include a good protein source at every meal, such as:

• lean meat
• fish
• eggs
• dairy
• whey protein
• beans

Summary : High protein foods, such as fish, lean meat,beans are ideal if you’re trying to shed some extra pounds around your waist.

7. Don’t eat a lot of sugary foods

Sugar contains fructose which has been linked to several chronic diseases when consumed in excess amount.These include heart disease, type 2 diabetes, obesity and fatty liver disease.Sugary beverages appear to be even worse than high sugar foods.

It’s important to realize that refined sugar can lead to gain belly fat. Even healthier sugars such as real honey, should be used sparingly.

Summary : Excessive sugar intake is a major cause of weight gain.Limit your intake of candy and processed foods high in added sugar.

Also read : Why you should cut down your sugar intake

8. Cut back refined carbs

Reducing your carb intake can be very beneficial for losing fat, including abdominal fat.Diets with under 50 grams of carbs per day cause belly fat loss in people who are overweight,those at risk for type 2 diabetes.

Try to replace refined carbs with delicious whole-grain alternatives like barley, oats and whole wheat.Replacing refined carbs with unprocessed starchy carbs may improve your metabolic health and reduce belly fat.

Summary : High intake of refined carbs can cause excessive belly fat.Reduce your carb intake or replace refined carbs in your diet with healthy carb such as whole grains, legumes or vegetables.

9. Replace cooking fats with coconut oil

Coconut oil is one of the healthiest fats.Fats in coconut oil can boost metabolism and decrease the amount of fat stored.Studies suggest it may also lead to abdominal fat loss.

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However evidence for the benefits of coconut oil for abdominal fat loss is weak and controversial.

Coconut oil is high in calories. So instead of adding extra fat to your diet,replace some of the fats you are already eating with coconut oil.

Summary : Coconut oil may help reduce abdominal fat.

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10. Eat omega-3 fats

Eating foods which are rich in high quality protein and omega-3 fats can protect you from disease.

Some study suggests that omega-3 fats may also help reduce belly fat.Adults with fatty liver disease show that fish oil supplements can significantly reduce liver and abdominal fat.

You can get omega-3 fats from fishes such as -

• salmon
• herring
• sardines
• mackerel

Summary : Taking omega-3 supplements may improve your overall health.

11. Stop drinking fruit juice

Although fruit juice provides vitamins and minerals, it’s just as high in sugar as soda and other sweetened beverages.Drinking large amounts of fruit juice can be cause of abdominal fat gain.

Sugary drinks and alcohol are high in calories and increase the risk of belly fat.To help reduce excess belly fat, replace fruit juice with water,unsweetened iced tea,green tea or sparkling water with a wedge of lemon or lime.

Summary : Fruit juice can be cause of weight gain.Avoiding all sources of liquid sugar can increase your chance of successfully weight loss.

12. Add apple cider vinegar to your diet

Consuming vinegar promotes heart health, controls blood sugar and speed up your body’s fat-burning process.Drinking apple cider vinegar has impressive health benefits including lowering your blood sugar levels.It contains acetic acid which has been shown to reduce abdominal fat storage in several animal studies.

Taking 1–2 tablespoons (15–30 mL) of apple cider vinegar per day is safe for most people and may lead to modest fat loss.

Always dilute it with water as undiluted vinegar can erode the enamel on your teeth.You can also add vinegar to salad dressings, marinades and sauces.

Summary : Apple cider vinegar may help you to lose weight.

13. Drink green tea

Green tea is a healthy beverage.It contains antioxidant epigallocatechin gallate (EGCG),both of which appear to boost metabolism.

EGCG is a catechin, which may help you lose belly fat. The effect may be strengthened when green tea consumption is combined with exercise.

Summary : Regularly drinking green tea has been linked to weight loss,it results best when combined with exercise.

14. Don’t drink too much alcohol

Alcohol can be seriously harmful if you drink too much.Too much alcohol can also make you gain belly fat.Heavy alcohol consumption can significantly increase risk of developing central obesity — that is, excess fat storage around the waist.Cutting back on alcohol may help reduce your waist size.

Summary : Excessive alcohol intake has been associated with increased belly fat. If you need to reduce your waistline,consider drinking alcohol in moderation or 

abstaining completely.

15. Try intermittent fasting

Intermittent fasting has become popular as a weight loss method.It’s an eating pattern that cycles between periods of eating and periods of fasting .

One popular method involves 24-hour fasts once or twice a week. Another consists of fasting every day for 16 hours and eating all your food within an 8-hour period.

Some popular approaches to this diet are:

• the 16/8 method
• the 5:2 diet

Although certain modified intermittent fasting methods appear to be better options, stop fasting immediately if you experience any negative effects.

Summary : Intermittent fasting is an eating pattern that alternates between periods of eating and fasting.It is one of the most effective ways to lose weight and belly fat.

16. Reduce your stress levels

Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol which is also known as the stress hormone.High cortisol levels increase appetite and drive abdominal fat storage.

To help reduce belly fat, engage in pleasurable activities that relieve stress. Practicing yoga or meditation can be effective methods.

Summary : Stress promote fat gain around your waist. Minimizing stress can be helpful to lose weight.

17. Get plenty of restful sleep

Sleep is important for many aspects of your health including weight.People who don’t get enough sleep tend to gain more weight, which may include belly fat.

In addition to sleeping at least 7 hours per night, make sure you’re getting sufficient quality sleep.

To help promote more sleep, develop and stick to a regular sleep schedule. Avoid caffeine and your phone hours before going to sleep.If you suspect you may have sleep apnea or another sleep disorder, speak to a doctor and get treated.

Summary : Lack of sleep is linked to an increased risk of weight gain. Getting enough high quality sleep should be one of your main priorities if you plan to lose weight and improve your health.

18. Track your food intake and exercise

Many things can help you lose weight and belly fat.Keeping a food diary or using an online food tracker or app can help you monitor your calorie intake. This strategy has been shown to be beneficial for weight loss.

In addition food-tracking tools help you to see your intake of protein, carbs, fiber, and micronutrients. Many also allow you to record your exercise and physical activity.

Summary : It is always a good idea to keep track of what you’re eating. Keeping a food diary or using an online food tracker are two of the most popular ways to do this.

19. Try probiotics and iron supplements

Try probiotics supplements which promote gut health.Probiotics can also help you lose weight and reduce fat.

Consider eating iron-rich foods or adding a daily supplement to your regimen.Low iron levels can affect your thyroid,stalling its ability to produce these important hormones, leading to weight gain, fatigue and weakness.

Summary : Taking probiotics and iron supplements can help you to lose your weight.

20. Change your lifestyle 

Changing your lifestyle such as healthy eating and an overall healthy lifestyle can reduce your fat.Therefore changing your lifestyle for the long term is the key to losing your belly fat and keeping it off.

When you have healthy habits and eat real food,fat loss will happen naturally.Small adjustments to your diet can have a big impact on your body composition.

Summary : Losing weight is difficult unless you permanently change your dietary habits and lifestyle.

Summary :

Fat is also essential for your health.Fat keeps your metabolism in check and your hormone levels balanced.But excessive body fat can put you at risk for a variety of  diseases..Weight loss always requires some effort, commitment and perseverance on your behalf.

Successfully adopting some or all of the strategies and lifestyle goals discussed in this article will definitely help you lose extra fats around your waist.

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