How To Loose Body Fat And Reduce Stomach Fat Easily

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Obesity manifests itself not only as an increase in body fat all over but in increased concentration around the stomach, waist, hips and thighs. It is mainly due to a combination of 2 factors - irresponsible eating habits leading to an excess intake of calories over expenditure and a lifestyle with hardly any exercise. Though other causes like genetics and certain illnesses are also at play indiscriminate eating and sedentary lifestyle are the main reasons.

This does not mean that all is lost for those with excess fat. With some changes in eating habits and lifestyle one can reduce tummy fat as well as reduce body fat over all. If you are one of those who have been thinking how to reduce body fat or if you are one of those who have not yet tried reducing stomach fat, thinking it is very difficult, then rest assured, it is not as difficult as you think.

All that is needed is a positive attitude and approach and a firm resolve, to change eating habits and do some exercise regularly. Following these guidelines will most definitely reduce body fat as well as stomach fat but you must promise yourself to do follow these suggestions regularly.

So before I get down to the nitty gritty of how you can reduce stomach fat and body fat, peruse some facts.


Risks Of Excess Stomach Fat

  • Fat first goes into the liver resulting in fatty liver. Then it starts accumulating as stomach fat and later on it settles down on the hips and thighs.
  • Stomach fat as opposed to fat on the hips and thighs has a more detrimental effect on heart health.
  • Even when one is of normal weight but has a protuding stomach, it should ring a warning bell.

Side Effects Of Stomach Fat And Some Abdominal Exercises

It must be understood that ignoring stomach fat by even people with normal weight is a big mistake. Medical studies have proved that such people are at increased risk for type 2 diabetes. Not only this, the risk for heart disease and liver cancer is increased. This is because fat first goes into the liver and then around the stomach, before it can be exhibited in the rest of the body.

This is the reason that inspite of being in the normal weight range the belly is the first to reveal the accumulated fat visually in the form of a protuded belly.

It must be understood that if you are diagnosed with fatty liver on an ultra sound test then be forewarned that this is an indication of increase in abdominal fat a while later.

Another warning sign is an increase in the waist size as compared to the hip size.

Fatty liver is caused in two types of people

  • Those who drink too much alcohol.
  • Those who eat a lot of fried and fatty foods.

You may wonder if this means staying away from junk food and alcohol reduces stomach fat? Not really! Doctors say exercise also plays a very important part in reducing fat. If one is short on time for regular exercise one can indulge in some physical activities like brisk walking everyday or taking a flight of stairs instead of taking an elevator, etc.

Dieticians and wellness trainers believe that diet plays a much bigger role than exercise in reducing stomach fat. So, the focus should first be on eating a correct diet.

Say No To This

Source

Criss Cross cycling

Double Crunches

Criss Cross Cycling



One can use a home exercise cycle everyday for 15 minutes in the morning and then again for the same time in the evening. If you do not have an exercise cycle, you can lie on the floor on your back and perform cycling motions with both legs.




Double Crunches

Also perform double crunches. Lie down on the floor on your back. Raise your legs and bend them at the knees. Interlock your fingers behind your head by bending the arms. Now raise your upper torso and bend at the waist while trying to take the forehead as close to the knees as possible and simultaneously bringing the knees closer to the head as shown in the video alongside.


Do this morning and evening, 15 minutes each time. Also do push ups for 15 minutes.

Following this routine regularly for one month will yield noticeable results.


Pawan Muktasana

Source

Pawan Muktasana

Yoga To Reduce Stomach Fat - Pawan Muktasana




Yoga practitioners believe that to reduce stomach fat one must perform Pawan Muktasana. It is not very difficult.




Sarpasana (Serpent Pose)

Yoga To Reduce Stomach Fat - Sarpasana


Women who face the problem of excess abdominal fat after childbirth should perform Serpent pose (Sarpasana). This asana should be performed at least 3 months after delivery and after consulting a doctor.

Yoga not only shapes up the body but also makes one strong mentally.


Follow The Following For A Month And See Results


  • Eat salads before meals. It reduces the amount of food consumed
  • Do not drink water with meals. Drink water 1/2 hour after meals.
  • Control salt intake to just 1 tsp a day.
  • Consume 3 -5 tsp of sugar in a day.
  • Do not lie down or go to sleep immediately after taking meals.
  • Take a brisk walk for 30 minutes daily early in the morning. This is the best way to reduce stomach fat.
  • Stop consuming soda drinks and alcohol.
  • Consume 1400 calories a day, of which, 500 calories should be got from fruits and vegetables.


Cut Out Junk Food From Your Diet

Say NO to junk food and sodas
Say NO to junk food and sodas | Source

Naukasana To Reduce Stomach Fat

Ardha Matsyendrasana (Half Spinal Twist)

Reduce Stomach Fat With Exercise


  • Do not sit crouched in the chair. Sit straight to lessen the chances of increasing fat around the abdomen.

  • While being seated in the chair, raise both arms over the head. Then slowly bend forward and take your head as close to your knees while trying to touch the floor with your fingers or palms depending on how flexible your body is. Do this 8 -10 times. Perform 2-3 rounds of this.
    Perform this an hour before meals or a few hours after meals.



  • Yoga asanas like Pawan Muktasana, Naukasana and Ardha Matsyendrasana can be performed.

  • Women can do sarpasana after 3 months of delivery after consulting their doctor.


Diet To Reduce Stomach Fat

Consume:

  • Flour made of mixture of wheat, barley, soyabean and black gram. Eat brown rice.
  • Grapes, oranges, tomatoes and zizyphus. Drink lemon juice in water, pomegranate juice, sweet lime juice and carrot juice.
  • Everyday drink 2 cups of green tea, one in the morning and the other in the evening. You can drink black coffee if you prefer.
  • Consume cabbage, carom seeds, spinach, soyabeans and flaxseed.

Do not consume:

  • White flour and white rice
  • Mangoes, bananas, cranberries or their juice.
  • Tea or coffee with added sugar and milk.
  • Fatty, fried or junk food.

Disclaimer

The information provided in this hub is not a substitute for professional medical advice. Please consult your physician, or health care provider before taking any home remedies, supplements or starting a new health regime.

Does Fat make You Fat?

© 2012 Rajan Singh Jolly

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Comments 46 comments

donnah75 profile image

donnah75 4 years ago from Upstate New York

This is a very informative hub. With obesity on the rise, your tips and information will be useful to many. Voted up and sharing.


sandrabusby profile image

sandrabusby 4 years ago from Tuscaloosa, Alabama, USA

Good advice for us all. Thanks. Voted up and shared.


prasetio30 profile image

prasetio30 4 years ago from malang-indonesia

Very informative hub. I love yoga and I am glad to practice as soon as possible. I also enjoy the video above. Thanks for writing and share with us. Voted up!

Prasetio


fpherj48 profile image

fpherj48 4 years ago from Beautiful Upstate New York

Hi....a lot of pertinent information. I have only one question. Did that bathing beauty dye her hair MAGENTA, because she wanted MORE people to gawk at her?


dwachira profile image

dwachira 4 years ago from Nairobi, Kenya

Hi Rajan,

Healthy eating has a lot of benefits especially in preventing adding weight. Fried and fatty foods (Fast foods) are the most available foods in most cities but am seeing a trend where most job goers now prefer fruits salads over fatty foods especially at lunch time. Great article, voted up and useful.


TToombs08 profile image

TToombs08 4 years ago from Somewhere between Heaven and Hell without a road map.

Wonderful advice, Rajan! Voted up and shared.


rajan jolly profile image

rajan jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@ donnah - thank you for reading and sharing.

@ Sandra - glad you like the info. Thanks for visiting and sharing.

@ Prasetio - nice to see you. Appreciate your visit and comments.

@ fpherj - how could I miss this? Appreciate your eye for detail. lol!

@ dwachira - yes I can see the change coming in for the better. Thanks for reading et all.

@ TT - Great to see you and thanks.


allelsematters profile image

allelsematters 4 years ago from Philippines

Great Hub!Thank you for this useful information.. I'm not obese but i have stomach fats and some of your list really applies to me..Now i have to do all your what to do list and remove those unhealthy foods..

darn, i can't drink soft drinks and eat burgers anymore..:)


rajan jolly profile image

rajan jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Hi Jen,

Yes you have to be a bit more appreciative of what you eat and drink if you need to lose fat. I'm glad you appreciate the hub.

Thanks for stopping by.


Brett.Tesol profile image

Brett.Tesol 4 years ago from Somewhere in Asia

Lot's of useful information. Losing weight is a lifestyle change, not a quick diet. I can see how Yoga would be good, as it is low impact, but also very hard to hold positions ... creating a good workout!

Shared, up and useful.


Suzie HQ profile image

Suzie HQ 4 years ago from Dublin, Ireland

Hi Rajan,

Extremely interesting and packed full of useful details, facts and tips we all need to keep in mind. Yoga I did night classes in and found it really rejuvenated the body. Your videos were very good for trying at home.

Thanks Rajan for another detailed and flawless read! Voted way UP and sharing :-)


rajan jolly profile image

rajan jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@ Brett - The best part of yoga is that one has not to exert while doing a posture. One goes as far as possible easily while doing it regularly makes the body flexible making it easier to do as days go by.

Thanks for visiting and I appreciate your comments and sharing.

@ Suzie - I'm glad you like the hub and the videos. As you have done yoga yourself you are aware of its benefits.

Thanks for sparing time to read, comment, vote and share.


L.L. Woodard profile image

L.L. Woodard 4 years ago from Oklahoma City

The only way to successfully lose weight and maintain that loss is by reducing calorie intake and increasing physical activity. You've provided useful tips to do both in this hub.

Voted up and Shared.


Maralexa profile image

Maralexa 4 years ago from Vancouver, Canada and San Jose del Cabo, Mexico

What a good idea of eating a salad before meals! That really appeals to me. I could get lots of good veggies and fruits that way and still control meal portions comfortably. Thanks, rajan jolly, that little tip is worth its "weight" in gold.


rajan jolly profile image

rajan jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@ L.L.Woodard - Absolutely right. This is the basic premise that all eight loss programs work on. Thanks for reading and sharing.

@ Maralexa - I'm glad you agree with this suggestion. Thank you, Marilyn.


unknown spy profile image

unknown spy 4 years ago from Neverland - where children never grow up.

Great hub with amazing tips and suggestions. everybody should read this..for info. :)


Kawaljit kaur 4 years ago

Rajanjolly ji

Regards,

Let me know first, from where you bring that much of information? second, How does the topics click to you? Wonderful as always. I feel you are the only person on HP, who is so consistent, and committed to his job, the job of giving health benefits in this or that way. You deserve special accolades!


rajan jolly profile image

rajan jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@ Mycee - Thanks for stopping by. Glad to see you.

@ Kawaljit - Thanks for your compliments. Always appreciate your visit. Seeing you after a long time. Why have you stopped writing?

Have a wonderful day.


CyberShelley profile image

CyberShelley 4 years ago

Wonderful hub again, so full of useful and interesting information. Thank you Rajan, voted up and across.


rajan jolly profile image

rajan jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Hi Shelley,

It feels good to get appreciated and I'm glad the info is useful. Thanks for the read and votes. Glad to see you here.


ARUN KANTI profile image

ARUN KANTI 4 years ago from KOLKATA

Another excellent and useful Hub again. Meanwhile, I wonder after studying Chemistry, Botany etc how you have come to the real life solutions using your knowledge and good writing ability. Looking forward to further illuminating articles.


midget38 profile image

midget38 4 years ago from Singapore

Am a yoga fanatic!! Thank you for the great tips on shedding tummy fat, something we all want to do. Thanks for a comprehensive hub, which I share!


QudsiaP1 profile image

QudsiaP1 4 years ago

This information is so interesting, I am going to bookmark it Rajan.


rajan jolly profile image

rajan jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@ Arun - Thanks for reading and appreciating.

@ Michelle - Thanks. glad you liked this info. I have a couple of hubs on yoga which might interest you . Appreciate your visit and sharing.

@ Qudsia - Thank you for stopping by, appreciating and bookmarking.


SkeetyD profile image

SkeetyD 4 years ago from Barbados

These are great tips and I appreciate the videos you included as well. Excellent hub!


rajan jolly profile image

rajan jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Thanks Skeety. I'm glad you liked these tips.


teaches12345 profile image

teaches12345 4 years ago

Rajan, very impressive hub post. I am taking notes on the importance of eating right and exercise. Voted up+++


rajan jolly profile image

rajan jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

teaches, I'm glad to note you like the information. Eating right and exercising are important to maintaining an ideal weight. Thanks for the votes and visit.


Beth37 3 years ago

Hello. What is it you consider negative concerning mangoes?


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Beth, mangoes are considered fattening when consumed in excess. Thanks for stopping by.


Beth37 3 years ago

That's interesting. I didn't know that. I drink a lot of probiotic mango juice.... I will look into that. Thanks. :)


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Hi Beth,

Processed mango juice has added sugar which makes it all the more fattening. Though probiotics are a good thing to take. You can get all the probiotics from home made yogurt or combine mango juice and yogurt for a nice healthy drink.

Thanks for stopping by.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Hi Beth,

Processed mango juice has added sugar which makes it all the more fattening. Though probiotics are a good thing to take. You can get all the probiotics from home made yogurt or combine mango juice and yogurt for a nice healthy drink.

Thanks for stopping by.


Beth37 3 years ago

Ok thanks.


sgbrown profile image

sgbrown 3 years ago from Southern Oklahoma

This is a very informative hub! With obesity becoming such a problem, especially in the US, we need to pay more attention to what we eat and what we feed our children. More whole grain foods with healthy vegetables is a must. Thank you for sharing this great information with us! Voted up and useful! Have a wonderful day! :)


johnlewis0 3 years ago

Great insights !!

That's really gonna help many in achieving their goal of eliminating unwanted size !!

Thanx

JLewis :)

http://www.sabarindia.com/

"Faster relief with better features"


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Obesity is a worldwide phenomen and we need to not only stop eating processed food but eat wisely as well. Thanks for stopping by Sheila.

I appreciate the read and votes.


DDE profile image

DDE 3 years ago from Dubrovnik, Croatia

A very good idea to lose the fat tummy, obesity is on the increase because many people are living lazy lifestyles


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Thanks for reading Devika!


Alison Graham profile image

Alison Graham 3 years ago from UK

Rajan, I am sorry to tell you that I have found this hub copied in its entirety on this page http://healthweightloss123.blogspot.co.uk/2011/12/... I found it because this site has also copied one of my hubs. I have filed a DMCA to get my copied page removed.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Thanks Alison. I've written to the concerned person though I doubt I'll get a reply. If it is not taken down within 24 hours, I'll file a DMCA complaint. The said person has copied 7 of my hubs.

Thanks again.


Alison Graham profile image

Alison Graham 3 years ago from UK

I am sorry to hear there are more problems than I thought Rajan, I would definitely remove the link from my comment above or remove the comment altogether because you definitely do not want your content linking to 'bad' content like this (even if it is a 'nofollow' link).


Glenda Jacks 3 years ago

Very good hub, I do not write for hub pages but do have lots of friends who do. It is because of Alison Graham that I read this hub. It is a shame that you must take down your own article because of a person copying your.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Thanks for the read and concern Glenda. Also, I'm glad that after filing a DMCA the said copied article has been taken off. I really appreciate Alison's feedback in this regard and thanks for stopping by.


akshay199325 profile image

akshay199325 17 months ago from India

Great Article!!! The main reason for weight gain is sugar. The best pranayama to loose weight includes Anulom Vilom and Kapal Bhati. With these alone you can reduce 3-4 kg in 2 weeks. Along with this

chakra asana , Dhanur asana are best in terms of yogs asana to reduce weight. In pghysical exercise skipping,crunches,sideward bendong,cycling,joggging are perfect. After doing physical exerciwse take lemon water wthout sugar to reduce weight fast.


Relationshipc profile image

Relationshipc 6 months ago from Alberta, Canada

It's lose not loose. I'm surprised nobody else has said this! That's embarrassing considering this is HubPages. Lose means to cease to have something. Loose means that something is not firmly in place. You can't loose fat. If you could, everyone would just unscrew their fat, make it loose, and then be done with it!

I'm also embarrassed for the woman who's in the first picture. Someone took her picture without her knowing and you chose to put it on an article like this. Not cool.

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