It is becoming hard to follow your routine at the gym every day. The reason could be your busy schedule or you are not getting the desired result that you explained before joining the gym. Whatever the reason it may be, you must understand that doing exercise alone cannot help you to reduce your belly fat.
What you lose weight at the gym is the result of what you follow outside the gym. So, following some home remedies that effectively work on your belly is essential to reduce belly fat. All you need to do is to follow some home remedies that can burn your belly fat naturally.
Here are the Home Remedies to Reduce Belly Fat Fast
Drink Coffee
Coffee is one of the most common beverages consumed all over the world. So, it can be considered one of the easy home remedies to reduce belly fat. It contains caffeine which has the ability to help you to lose belly fat.
Caffeine can do so by increasing your fat oxidation and thermogenesis (the process of energy expenditure through heat production), and by decreasing your calorie intake. (Source – 1)
Moreover, various research has supported that drinking coffee daily is associated with lowering your risk of metabolic syndrome (conditions that include increased blood pressure, diabetes, excess body fat around the waist, and heart disease.). (Sources – 2, 3, 4, 5)
Drink Green Tea Daily
Green tea is an unfermented tea that retains most of the natural contents of the fresh leaves. It contains caffeine and catechins, mainly epigallocatechin-3 gallate (EGCG) which are known to reduce belly fat.
Consuming green tea containing both caffeine and catechins can enhance your metabolism which as a result improves your fat oxidation and the amount of energy your body uses. (Source – 6)
Besides, various types of research detected that consuming 3– 4 cups of green tea per day can effectively reduce your body weight, waist circumference, and BMI.
Consume Low Energy Dense Foods
Energy density is the number of calories in a particular weight of food and is generally ranged from 0 to 9 kcal/g. Consuming lower energy density foods is a beneficial home remedy to reduce belly fat quickly.
Clinical studies have supported that regular consumption of low energy density foods such as fruits and vegetables is an effective strategy for weight loss and lowering waist circumference. (Sources – 7, 8, 9, 10)
Moreover, studies have reported that consuming low-energy-dense foods can enhance your satiety, reduce overall energy intake and allow you to eat satisfying portions while improving dietary patterns.
What to Eat?
Include 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.
Intake Enough Soluble Fiber
Fiber is an indigestible carbohydrate part of plant-based foods and plays a vital role in reducing belly fat. As the name explains soluble fiber is a fiber that mixes with water to form a viscous, gel-like substance that slows down your digestion as a result reduces your energy intake, and provides satiety. (Sources – 11, 12)
Furthermore, one study has reported that each 10 g increase in your daily soluble fiber intake can decrease the rate of your belly fat accumulation by 3.7%.
Several other studies have also observed that people who eat more soluble fiber have a lower risk of belly fat accumulation. (Sources – 13, 14)
What to Eat?
Include the following foods (Sources – 15, 16)
- oats,
- peas,
- lentils,
- beans,
- apples,
- citrus fruits,
- carrots,
- nuts,
- seeds,
- barley and
- psyllium.
Follow a High Protein-Diet
A high protein diet has been acknowledged as a successful strategy to reduce weight and prevent weight regain.
Consuming a high protein diet allows you to better control your appetite which makes you feel fuller for a long time. (Sources – 17, 18) As a result, helps you to prevent more calorie intake and increases glycogen synthesis which can be extremely helpful to reduce belly fat. (Sources – 19, 20)
For an improved appetite and weight loss, you should include a high-protein diet that contains between 1.2 and 1.6 g protein/kg per day of which at least 25-30 g of protein per meal. (Sources – 21)
Additionally, studies have revealed that eating more and better protein is inversely associated with abdominal fat. (Sources – 22, 23, 24)
Related Articles:
- 11 Excellent Protein Rich Indian Foods (Veg and Non-Veg)
- 24 High Protein Rich Foods for Vegetarians in India
Try a Low Carbohydrate-Diet
Carbohydrates provide energy to all cells in the body. When you consume more carbohydrates than you use, it is stored in the body as fat for further use leading to cause more weight.
A low-carb diet is a strategy to limit the overall intake of carbohydrates to less than 130 g per day. (Source – 25)
Consuming a low-carb diet can provide you satiety and can increase your energy expenditure leading to successful weight loss. (Sources – 26, 27)
Moreover, research on cutting your daily intake of carbohydrates has supported to help you to reduce your belly fat. (Sources – 28, 29, 30)
Various studies of 06 to 12 months have also noticed that a low-carb diet will be more effective to help you lose weight than a low-fat and low-calorie diet. (Sources – 31, 32, 33, 34)
Related Articles:
- Indian Keto Diet Plan: An Effective Plan for Weight Loss
- Indian Low Carb Diet: 07 Days Complete Weight Loss Plan
Limit Intake of Added Sugar or Sugar-Sweetened Beverages
Added sugars are the sugars or caloric sweeteners added to foods and beverages during processing. Regular consumption of these sugars can lead to an increase in your abdominal fat. (Sources – 35, 36)
Moreover, one study has claimed that daily intake of sugar-sweetened beverages can increase your abdominal fat accumulation by 10%.
Conversely, eliminating added sugar with low-energy sweeteners or complex carbohydrates will be beneficial for you in reducing energy intake and weight. (Sources – 37, 38)
Drink Cinnamon and Water Blend
Cinnamon has been used as a spice and traditional ayurvedic medicine for centuries. Adding cinnamon and water drink on a daily basis to your diet can be helpful in reducing belly fat.
It contains an organic compound called Cinnamaldehyde that gives its flavor and odor. Cinnamaldehyde is also responsible for increasing the expression of several genes and enzymes in your body that are beneficial in burning fats. (Source – 39)
Besides, studies on the intake of cinnamon have shown that it can help you to reduce your body mass index, waist circumference, fat mass, and body weight. (Sources – 40, 41)
How to Use?
Take a glass of water and add a half teaspoon of cinnamon powder. Boil the mixture for 5 to 10 minutes. You can have it hot or let it cool down. Drinking this every morning will help you reduce excess belly fat.
9. Use Smaller Plates for Calories Control
Using a smaller plate can be an effective way of helping you to eat less and enhancing your belly fat reduction. Smaller meals help you to avoid loading lots of calories at a time as well as dividing your meal into multiple smaller units will increase your satiety which in turn can reduce the amount of food intake. (Source – 42)
According to research at the International Journal of Behavioural Nutrition and Physical Activity, if you eat on a small plate you can reduce the chances of getting 3% fewer calories as compared to a large plate.
Another study has claimed that a larger container can result in you eating 199 calories more irrespective of the portion size.
This means that a smaller plate can control your daily calorie intake and as per research by the National Journal a mild calorie reduction of 300 kcal/day can contribute you to lose 17.7 cm square of belly fat.
Give a Shot to Intermittent Fasting
Intermittent fasting is a new and very popular approach to reduce belly fat. It involves a day of total or partial fasting and the next day eating freely day. You are allowed to eat any foods on the eating day while no foods are allowed on fasting day except water, tea, and coffee.
One finding has noted that intermittent fasting is as effective as calorie restriction in decreasing body weight and fat mass. Other studies have claimed that intermittent fasting can also help you to reduce belly fat. (Sources – 43, 44)
The causes behind the belly fat reduction could be considered as a decrease in caloric intake, as well as reductions in glucose and insulin concentrations. (Source – 45)
Increase Your Dairy Products Consumption
Dairy products have been a great addition to maintain a healthy weight due to their protein (casein and whey), minerals, and bio-active compounds.
Dairy products especially those that contain whey protein have been linked to reduce your appetite and food intake. (Source – 46)
Additionally, studies have reported that 6 – 7 servings per day of dairy products such as yogurt, cheese, and low-fat milk will be beneficial for you to reduce belly fat. (Sources – 47, 48, 49, 50)
Consume Fish Oil
Fish oil comes from the tissue of fatty fish like cod, salmon, mackerel, and tuna and is a great source of omega-3 fatty acids.
Consuming fish oil is useful in increasing your metabolism and fat oxidation and may help you to reduce hunger. (Sources – 51, 52, 53, 54)
Besides, several studies have reported that adding fish oil omega – 3 fatty acids can be a great addition to reduce your belly fat. (Sources – 55, 56, 57) As per one study intake of 3 g of fish oil per day will be beneficial to you to decrease 1.3% of waist circumference.
So, adding fish oil into your diet can be one of the best home remedies to reduce belly fat.
Replace Some Oil with Coconut Oil for Cooking
Nowadays, coconut oil is being promoted as a healthy oil, the reason is its medium-chain fatty acids profile.
Coconut oil contains 90% of saturated fats of which over 50% the fats are medium-chain fatty acids. After consuming this oil, the fatty acids do not undergo degradation and re-esterification processes and are directly used in your body to produce energy. (Source – 58)
This oil is also the greatest natural source of MCTs (Medium-Chain Triglycerides) which are favorable for increasing your daily energy expenditure and decreasing the deposition of fat in your body. (Sources – 59, 60, 61, 62)
Some studies have reported that coconut oil is beneficial in reducing belly fat.
In a randomized clinical trial of 40 women, the group who took coconut oil showed a reduction in abdominal fat.
Whereas in males, intake of virgin coconut oil showed a 0.97% decrease in abdominal fat from baseline.
Remarks: Use coconut oil in cooking wisely. As the oil is high in calories, so consuming an excess amount will increase your daily calorie intake. Indeed, replace some of the other cooking oils with coconut oil.
Drink Water Regularly
Water is very essential to your body, from keeping your body hydrated water helps to reduce your weight and belly fat. (Sources – 63, 64)
Drinking enough water is also important to do other body functions properly such as (Source – 65)
- carrying nutrients and oxygen to your cells,
- enhancing digestion,
- preventing constipation,
- protecting organs and tissues,
- regulating body temperature etc.
As well as drinking enough water is beneficial to enhance metabolism and decrease appetite.
A study on seven men and women revealed that drinking 500 ml of water increased the metabolic rate by 30% and drinking 2 liters of water per day increased energy expenditure by approximately 400 kJ.
Another study observed that drinking 500 ml of cold and room temperature water increased energy expenditure by 2.9% over 90 min of drinking the water.
Additionally, for overweight subjects drinking 500 ml of water three times a day 30 min before breakfast, lunch, and dinner help to reduce appetite. (Source – 66)
Take Enough Sleep
Proper sleep is very important for overall health including reducing belly fat. A five-year study has remarked that lack of adequate sleep and extreme sleep duration can increase belly fat accumulation.
Not taking enough sleep can cause you to increase your appetite and can decrease your resting metabolic rate leading you to gain more belly fat. (Sources – 67, 68, 69, 70)
Short sleep can also affect your food preferences encouraging you to eat foods that are high in carbohydrates, fats, and calories. (Sources – 68, 71, 72)
Conversely, enough sleep is vital to reduce belly fat. According to a six-year study, changing sleep duration from ≤6 hours per day to 7-8 hours per day can aid you with 6 cm square fewer belly fat gain.
Also Read:
- 13 Ayurvedic Medicine for Weight Loss + Ayurvedic Weight Loss Secrets
- 9 Simple Yoga Mudras for Weight Loss