Weight Loss: Growing Belly will reduce by 4 inches in a month
Weight Loss – We all know that most of the fat in our body is deposited on the stomach and waist. Due to the accumulation of fat in the abdomen, the body’s internal activity becomes slow, and there is a risk of many diseases.
Due to the combination of proper nutrition and proper exercise, fat and belly fat can be reduced. By reading this article, you can know how to reduce belly fat by 4 inches in a month.
How to get started
- Increase the flexibility of the body for the first three days Do light warm-up exercises. This will make the body flexible and ready for further activities.
- Develop stamina after three days, gradually increasing the exercise time, and develop energy for more complex training in the body.
- After this, walk the trade mill, increase the time of exercise. Give more time to exercise like a spin bike, treadmill walk.
- (9-12 days) Exercise the lower pelvic region Exercise like single leg crunch, double leg crunch, scissor both in the morning and evening.
- (12-30 days) Do full waist and abdominal exercises, along with the old practices, leg stretches, leg drops, cycle crunches, planks, V crunches, side crunches, and abdominal exercises.
1. Reduce sugar
Sugar contains fructose which increases fat around the abdomen. Cold drinks, artificially flavored juices, and sweet beverages increase the risk of obesity by 60%.
Increase the amount of protein in the diet
Foods like soybeans, tofu, nuts contain protein. By eating them, you do not feel hungry very quickly, and calorie intake is low. Fat does not accumulate around the abdomen. (Weight Loss)
Reduce the number of carbohydrates in the diet
Items like white sugar, white bread, pasta, maida increase fat. Eating less of them helps a lot in reducing belly fat. Eat more green vegetables.
Make sure to have a healthy breakfast
Avoiding breakfast causes more hunger and increases weight. Oatmeal, oatmeal, and high protein breakfast help reduce belly fat.
Take fiber-rich foods
Fiber is high in things like legumes, whole grains, peas, cabbage, kidney beans. Digestion is also delicate with them, and fat does not accumulate in the stomach. (Weight Loss)
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Single Leg Stretch
Lie on your back and raise both legs. Now bend the left leg from the knee and hold it with your hands. After 5 seconds, straighten the legs. Then do the same process with the right leg. Repeat 10-12 times.
Double Leg Stretch
Lying on your back, raise both legs. Then bend both the legs together at the knees. Hold the feet with hands for 5 seconds. Straighten the legs back. Repeat 10-12 times.
Lie on your back and raise both legs. Slowly bring the right leg down and straighten it. Then while bringing the left leg down, raise the right leg. Repeat 10-12 times.
Lying on the back, slowly raise the legs upwards and straighten them. Wait a while, then bring the legs down and stop making an angle of 45 degrees. Repeat this 10-12 times. (Weight Loss)
Lie on your back. Put your hands under your head and ride a bicycle in the air with your feet. With this, try to touch the knees with the elbows. Repeat 10-12 times.
Lie on your stomach. Now lift the body upon the toes and hands. Keep the body tight. Maintain this position for 10 seconds. Repeat 4-5 times.
Lie down on the side plank side
Raise the body with the help of one hand and both legs and keep it up for 30 seconds. Keep the stomach and thighs stretched up. Do this 10-12 times. (Weight Loss)
Lying on your back while inhaling, raise both the hands up in line with the ears. Then while exhaling, raise both the legs up and make a position like V. Do this 10-12 times.