Tummy and hips are common areas where extra fats quickly accumulate. Although targeting a specific area to lose fat is not possible. Instead, focusing on some healthy home eating strategies can help to lose overall fat. Losing total fat and weight can make it easy to lose fat from tummy and hips.
Before going to details to know about home remedies to lose weight from tummy and hips. First, it is essential to understand the reasons which initiate the accumulation of fat in the belly and hip areas.
These could be:
- Poor Metabolism
- Digestion Problem
- Intake of poor diets such as low protein and low fiber diets
- Consumption of foods high in fats, sugars, and calories
- Low quality sleep
So, it is vital to select the right home remedies that can help to reduce the above causes of fat storage in tummy and hip areas.
Home Remedies to Lose Weight on Tummy and Hips
1. Drink More Water
Water is essential to keep our body hydrated. Also, drinking more water helps to boost metabolism, suppress appetite, and reduce water retention weight. As a result, it can help to reduce fat from tummy and hip.
In a study, it was found that drinking 500 ml of water increased the metabolic rate by 30% and improved fat burning speed.
Drinking water before a meal can help to feel more satisfied, which can inspire to eat less. Drinking more water also helps to avoid other beverages which are high in calories and sugar. As a result, it helps to reduce more calories intake.
In a study, it was found that when drinking 500 ml of water before meals reduce energy intake. As a result, it reduces approximately 2kg weight in middle-aged and older adults over 12 weeks. [1]
In other studies, drinking 1.5 liters per day above the usual water intake proved to reduce body weight, body mass index (BMI), body fat, and appetite score in overweight female participants. [2, 3]
How much Water should You Drink?
The daily volume of water intake depends on a variety of factors such as age, body size, sex, activity level, etc. But, according to the research, the daily minimum water intake should be 500 ml.
2. Drink Lemon Juice
Lemon juice always stands as one of the top ingredients in home remedies to reduce weight.
A half of a cup of lemon juice contains 47.2 milligrams of vitamin C. [4]
The Vitamin C constituent of lemon speeds up the process of burning fat, aids in the healthy digestion of food by enhancing the metabolism rate of the body.
The vitamin C inhibits the conversion of glucose to fat in adipose tissue and modulates fat breakdown. [5]
In a study, it was observed that when lemon juice is mixed with honey reduce weight, BMI, fat mass, and total body water. In the survey, 44 candidates (male=14 & female=30) participated for 04 days, and after 04 days, the researchers found a significant reduction in the weight, BMI, fat mass and total body water. [6]
How to prepare:
Take a half lemon, 1 teaspoon of honey and mix them with 290 ml of warm water and drink on an empty stomach every morning.
3. Drink Coffee
Coffee is one of the world’s most popular beverages for amazing body-boosting benefits. Whether it helps to get a pick-me-up in the morning or an energy booster before the gym session.
Having several cups (3-4 cups) of coffee per day with calorie-restricted intake also helps to lose fat from tummy and hip. Coffee contains caffeine, which has shown fat-burning qualities.
Caffeine does this by stimulating the nervous system, which sends direct signals to the fat cells to break down body fat. [7]
Caffeine also helps to the enhance resting metabolic rate (the rate at which calories are burnt at rest) and can increase by 3-11%, as a result, cause an increase in the fat burning. [8]
Another benefit of caffeine is to stimulate brown fat activity, which helps the body to turn nutrients into energy and generate heat. Increased brown fat activity improves blood lipid levels, and the extra calories burnt help with fat loss. [9]
Precaution:
The intake of coffee should not exceed 4 cups a day. Drinking large amounts of coffee could lead to excessive caffeine intake, which may cause depression, fatigue, headache, insomnia, and cardiovascular changes. [10]
4. Add Coconut Oil to Prepare Food
Although coconut oil contains saturated fats, these fats are considered as one of the ‘good fats.’
Coconut oil contains 90% of saturated fats, and over 50% of the fats are medium-chain fatty acids. These fats do not undergo degradation and re-esterification processes and are directly used in the body to produce energy. [11]
The medium-chain fatty acids increase the energy expenditure through the body, as a result, decrease fat from the waist, hip, and whole body. [12]
In a randomized clinical trial, 40 women were investigated. The group who took coconut oil showed a reduction in abdominal fat. [13]
How to Consume:
Use 1 – 2 teaspoons of coconut oil for stir-frying vegetables or eggs or for baking foods.
Or
Add 1 teaspoon of coconut oil to coffee or tea.
5. Drink Green Tea
Green tea is consumed as one of the healthiest beverage and has long been appreciated for its human health benefits, including the burning of fats.
Green tea contains caffeine and a type of polyphenols called flavonols, commonly known as catechins, which are potent antioxidants. [14]
Research suggests that caffeine and catechins boost metabolism and improve fat reduction by increasing energy expenditure and fat oxidation. [15]
In a 2002 study, in total, 270 men and women were investigated for 12 weeks and divided into two groups (control group and catechin group). After the survey, it was concluded that the group who drunk green tea significantly decreased body fat percentage, body weight, waist circumference, and belly fat. [16]
In another 2010 study, catechins content of green tea had been proved to reduce total body fat, especially in the abdominal area. [17]
How to Prepare:
Let the water to boil and then rest it to achieve a temperature of 75-80 degree celsius. Then pour it over tea and brew for about 3-4 minutes. Pull out the leaves and drink it hot. If using a tea bag, then brew for 2-3 minutes.
Note: Make sure that the water is not overheated as successive boiling can damage the catechins present in the green tea leaves.
6. Eat Enough Soluble Fiber
Fiber is an indigestible carbohydrate part of plant-based foods and plays a vital role in weight management.
Soluble fiber easily dissolved in water to form a gel-like substance which slows down digested food absorption into the gut.
Eating meals containing soluble fiber help to feel full, reduce hunger and energy intake, as a result, increase satiety, which can help to lose weight. [18, 19]
One study examined the effect of soluble fiber intake for abdominal fat loss. It was found that every 10 g increase in daily soluble fiber intake decreased the rate of abdominal fat accumulation by 3.7%. [20]
In another summarized results of more than 50 intervention studies proved that by increasing soluble fiber intake by 14 g per day decreased a 10% in energy intake and a 2 kg loss in weight over about 4 month period. [21]
What to Eat:
Soluble fiber is found in the following foods [22, 23]
- oats,
- peas,
- lentils,
- beans,
- apples,
- citrus fruits,
- carrots,
- nuts,
- seeds,
- barley and
- psyllium
According to the Institute of Medicine, total fiber intake per day is set as
- Age 50 or younger (male) – 38 grams
- Age 50 or younger (female) – 25 grams
- Age 51 or older (male) – 30 grams
- Age 51 or older (female) – 21 grams
7. Add Apple Cider Vinegar
Apple cider vinegar or ACV is made from apples where it passes through two steps fermentation process. The result produces acetic acid, which is considered as the main ingredient for fat loss.
Apple cider vinegar helps to feel full after a meal, which decreases the chances of taking more calories.
A small study investigated the effect of taking acetic acid with a meal. During the investigation, it was found that who consumed vinegar with a meal, reported a higher level of satiety than those who did not drink vinegar.
Another study found that the inclusion of vinegar with a meal produced a reduction of approximately 200 to 275 calories.
Besides, adding 1 or 2 teaspoons of apple cider vinegar daily help to reduce abdominal and hip circumference.
In a study, 39 adults were investigated with a restricted-calorie diet of 250 kcal/day and asked them to consume 30 mL of ACV per day for 12 weeks. After the investigation period, it was found that ACV significantly reduced hip circumference and appetite score.
In another research of 12-week investigation, the participants were divided into three groups and instructed to take 15 ml of vinegar, 30 ml of vinegar, and 0 ml of vinegar respectively. After the study, it was found a reduction in visceral fat and waist circumference in the vinegar intake groups.
How to Consume Apple Cider Vinegar:
Mix 1–2 tablespoons (15-30 ml) of ACV with eight ounces of water. Drink the mixture before or with the meal. Or use the combination for salad dressing or add to soup.
OR
Add ACV with olive oil as a salad dressing of a mixture of leafy greens, cucumbers, and tomatoes.
8. Include High Protein Diet
Protein is an essential nutrient for achieving optimal health. It is a nutrient that needs to be consumed every day to get the healthy body.
The ability of the protein to suppress appetite, encouragement of fullness, and to boost metabolism helps to lose fat from tummy and hip.
In a randomized trial of 6 months, 65 overweight and obese subjects were selected to study the effect of high protein diet on body weight and body composition. After 6 months of study, it was found that the high-protein group lost 8.9 kg weight and 7.6 kg fat.
High protein diet increases the levels of the satiety hormone “GLP-1” and decreases the standards of the hunger hormone “ghrelin.” [24]
As a result, it showed to improve the sense of fullness throughout the day and also decreased late-night desire to eat. [25]
A high protein diet also reduces calorie intake and increases energy production from the body. As a result, it helps in total and visceral fat loss. [26, 27]
What to Eat:
First, calculate the daily protein needs; it is recommended to take 0.6–0.75 grams/pounds/day or 1.2–1.6 grams/kg/day.
Eat fresh meats, eggs, dairy products, and avoid refined carbohydrate, sugars, and fats.
9. Be in Calorie Deficit
Calorie plays a critical role to maintain body weight. If the intake of calories are more than used by the body, then it will increase body weight. On the contrary, if intake of calories are less than used by the body, then it will reduce body weight.
However, if calories intake are less then calories used, then it is called a calorie deficit. And to lose weight, it is essential to create a calorie deficit in the body. [28]
When a calorie deficit is created, then the body starts getting energy or fuel from stored fats. These fats could be from hips, thighs, belly, or throughout the body.
According to researcher’s estimation from Journal of the Academy of Nutrition and Dietetics, it is vital to create 3500 calories deficit per week to lose 1 pound of fat or 7700 calories deficit per week to lose 1 kg of fat.
In another review of 35 studies found 0.002–1.13 kg fat reduction per week when calories were restricted by 240–1000 calories per day.
What to eat:
In order to maintain proper calorie intake, eat the following foods:
- Non-starchy vegetables such as broccoli, cauliflower, peppers, mushrooms, tomatoes, etc.
- Fruits such as berries, apples, citrus fruits, grapes, bananas, etc.
- Starchy vegetables such as potatoes, peas, sweet potatoes, etc.
- Whole grains such as oats, brown rice, quinoa, barley, millet, etc.
- Healthy fats such as avocados, olive oil, coconut oil, etc.
- Seeds and nuts such as almonds, pumpkin seeds, walnuts, sunflower seeds, etc.
10. Include Peppers
Two kinds of peppers which have been proved to be beneficial in losing fat are Cayenne pepper (red pepper) and dihydrocapsiate (DCT) non-spicy pepper.
Cayenne pepper or red pepper is effective in reducing the excess fat and stimulating the digestive system. It increases the metabolic rate, which leads to the direct conversion of food into energy instead of storing as fat.
Besides, to increase the metabolic rate, it also helps to burn more calories. Because it is spicy, it raises the temperature of the body, which causes the body to burn more calories. [29]
Whereas in research at the UCLA Center for Human Nutrition of 28 days, researchers found that after taking supplements containing the non-burning DCT pepper significantly increase fat oxidation. As a result, assist the body to use more fat as fuel. It also helps to lose weight and can boost metabolism when consumed with a low-calorie diet. [30]
How to prepare:
Boil the pepper in water and drink it every day for at least a month. Add lemon juice for extra taste and flavor or include the pepper in everyday meals along with a touch of Ginger.
11. Take Proper Rest
Proper sleep is essential for overall health, including fat loss. The duration of sleep is as necessary as diet and exercise.
Many studies have been done to examine the link between sleep and obesity in adults and children. All studies showed short sleep lead to weight gain, including an increase in waist circumference and abdominal diameter. [31]
Some research also found that sort sleep decreases the resting metabolic rate (the rate at which calories are burnt at rest). As a result, it produces metabolic changes, which leads to an increase in energy conservation in the body. [32]
In addition, when participants were tested on 8.5 hours’ and 5.5 hours’ time-in-bed conditions for 14 days diet of moderate calorie restriction. 8.5 hours’ time-in-bed condition showed 55% more reduction in fat and 60% increase in fat-free weight loss than 5.5 hours’ time-in-bed condition. [33]
So, poor sleep can lead to more fat storage and on the contrary, having a quality sleep can help to lose fat from the whole body, including tummy and hip.
Also Read: How to Eat Horse Gram for Weight Loss & When to Avoid
