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Exercise To Lose Belly Fat- How To Lose Extra Belly Fat Naturally?

Are you the person who is known as the fat one in your group? People may call you with different names such as potato, papaya, teddy bear, panda, bear, hippo, rhino, etc. Sometimes an individual gets frustrated due to pathetic names. It also feels like an insult and becomes the topic of body shaming. Someone might insult you for the fat in your body. You should try exercise to lose belly fat.

Yes, you heard correct, fat is also one of the topics of body shaming where a person gets insulted for extra fat on his or her body. An individual does not control his fat; after all, we can’t fully operate our body. But yes, once can reduce it with healthy food, dieting and exercise to lose belly fat for beginners.

Nowadays there are many other products also available in the market if you consume them you will see the difference within a short period. It cuts and burns your extra body fat, which is not in use.

How To Lose Belly Fat At Home

The following listed best Easy Ways To Reduce Body Fat At Home:

exercise to lose belly fat

Below we will brief you about List of fat burning exercises at home, which helps you to reduce your extra belly fat and also explain them .

1. Dieting To Lose Lower Belly Fat:

Control your diet, eat a minimal amount of food because the excess amount of food can increase your calories and fat too.

Note: But on the other side, we would like to suggest you avoid this way. It may look simple, but it is not. You will lose your appetite if you do much dieting.

Even this method is not suitable for every individual, it can create blackness of water and energy in your body, and you will also get faint if you do not have your proper amount of meal on time.

2. Eat Healthily To Lose Lower Belly Fat:

Healthy food equals to homemade food. We all love food which cooked by our mother. Yes, sometimes we get fed up from it and want restaurant food. But at last, we would not be able to compete with our mother’s diet with the restaurant’s menu.

Try to eat more vegetables and fresh fruit in your meals, especially green vegetables. If you are a Nonvegetarian, then try to avoid it as much as possible because Nonveg food has a high amount of fat and calories. So, it will not help you to burn your fat even it adds on more and more.

3. Meditation And Exercise To Lose Lower Belly Fat Fast:

Yoga and meditation play a vital role in our life. Food can reduce our thirty per cent fat, but use can lower our remaining seventy per cent fat. It not only reduces our belly fat but also gives relaxation to our nerves and peace of mind to our body. One can also get a perfect shaped body with good health.

4. Consume Different Products To Lose Lower Belly Fat:

Nowadays, there are plenty of fat burning products available in the market, such as chocolate bars, gummies, pills, protein drinks, syrups. With the consumption of these products, you may able to reduce your extra belly fat.

5. Body Shaper To Lose Lower Belly Fat:

 It helps a human body to come in a proper slim shape, especially from the abdomen side. Apart from body shaper, you can also buy machine belts, which you need to tie on your waist and then it starts vibrating, which burns your extra belly fat and tires as well.

6. Gym Equipment To Lose Lower Belly Fat:

You can purchase gym equipment to use at your home if you are short with time. This equipment helps you to reduce an*d burn your extra belly fat.

List of Best Tummy Exercises To Reduce Belly Fat:

 Best Tummy Exercises
1. Crunches
3. Walking
5. Zumba
7. Vertical Leg Exercises
9. Cycling
11. Aerobics
13. Burpees
15. Mountain Climbers
17. Turkish Get-Up
19. Medicine Ball Burpees
2. Sprawls
4. Side-to-Side Medicine Ball Slams
6. Overhead Medicine Ball Slams
8. Russian Twists
10. BOSU Ball Planks
12. Running On an Incline
14. Rowing Machine
16. HIIT
18. Strength Training
20. Yoga 

How to Reduce Belly Fat in a week?

The following we are going to describe three ways along with its steps How to Reduce Belly Fat in 7 days?

Exercise to lose belly fat in one week:

Exercise can reduce our fat; it works seventy per cent to burn fat and to remain thirty per cent burn by proper diet and other factors. Training can also build your muscles strong and lean with flexibility. It relaxes your mind and enhances concentration power. Below fifteen exercises to lose lower belly fat.

1. Brisk Walking:

Goal to move your whole body by which excess fat will get burn out. First, stroll for one minute then start walking perform this activity for 20 sec again stroll then walk rapidly. Finish this exercise for 5-10 minutes every day

2. HIIT Sprints:

Goal to move the whole body to burn out excess fat. Start with jogging at a slow pace with a six mph, then start running with a high speed of 10 to 12 mph. Perform this activity for 20 sec approx. Perform this exercise for at least 5 minutes. This is the best exercise to lose belly fat for girls.

3. Crunches To Reduce Belly Fat:

Goal to build upper and lower abs. Expand a yoga mat on the floor and lie over it. Now flex your muscles of knees and lift your feet in the air, above from the level.

Place your thumb behind your every ear and hold your head with the rest of your fingers. Lift your head above from the floor with the help of your hand’s support. This is your starting position.

Curl your body, bend a little towards your knee then again go back at your initial position. But always remember, inhale oxygen while curling up position and exhale carbon dioxide while straightening situation. Perform this exercise 12 times in two sets.

4. Eat Healthy Stay Healthy:

The healthier you eat, the fitter you stay fit and fine. Food is the ultimate reason for our fat. The more we eat fast food and junk food, the more fat we will become. The healthier we eat; we stay and look more fit and healthy. Neither fat nor skinny. Following are the products which you should not eat or should eat to lose your belly fat:

Some Food That Help To Reduce Belly Fat.

List of 32 foods that burn belly fat fast:
1. Eggs
3. Dark Chocolate
5. Peanuts & Peanut Butter
7. Garlic
9. Wild Salmon
11. Tart Cherries
13. Sunflower Seeds
15. Quinoa
17. Kamut
19. Blueberries
21. Cottage Cheese
23. Kimchi
25. Herring
27. Bell Peppers
29. Sweet Potato
31. Red Grapes  
2. Red Wine
4. Black Beans
6. Macadamia Nuts
8. Hazelnuts
10. Grapefruit
12. Coconut Oil
14. Lemons
16. Cinnamon
18. Tuna
20. Pomegranate
22. Cayenne
24. Soya
26. Broccoli Sprouts
28. Beets
30. Cranberries
32. Barley  

 

Easy Available Foods At Home To Reduce Belly Fat:

10 Foods To Reduce Belly Fat:
1.  Pineapple
3. Watermelon
5. Apple
7. Beens
9. Avocados
2. Cherries
4. Green Tea
6. Almonds
8.  Green leafy vegetables
10. Tomatoes

5. Sugary Substance:

Try to avoid sweet substance as it has more calories and more fat in it. Do not quit it because you may get suffer from the disease of sugar, but take it in a limit, avoid all those products which has much amount of sugar mix in it. Such as beverages like soda, juice, soft drinks, etc. These substances eliminate fibre, which acts to cut down extra belly fat.

6. Mediterranean Diet:

It helps to maintain your brain to hearth health fit with wisdom. Products such as olive oil, avocado, nuts and seeds, fish, etc., helps you to cut your extra belly fat. They have a mineral in them, which reduces the excess belly fat.

Apple cider vinegar helps an individual a lot to reduce his belly fat as it has citric vinegar acid, which helps to reduce extra belly fat.

7. Avoid oily food, junk food, and fast food:

These snacks or food may look tasty, but in reality, they harm your health directly with plenty of diseases. People who prepare these food items do not focus on hygiene; they only focus on earning money. Customer’s health does not matter for them. Even it has a high amount of calories and fat in it, such as pizza, burger, etc. Try to eat homemade food because you must know how it has made and it does not give any side effects on your body

8. Eat Green:

The more you eat green, the more you live like as greenery of grass and plants. Green vegetables are good for health as they have all the essential minerals and nutrition in them. They are not only food, and they also taste so good. Green vegetables are not only good for your internal health but also good for your exterior looks. It gives shiny and clean and glowing skin with zero acne and its marks.

9. Sleep More:

The more you sleep, the more you decrease your fat. In a recent study, it has proved that people who usually takes less than or equals to five-hour sleep has more significant problems. The right amount of sleep relaxes your mind and body but remember it should not over the limit

10. Other Products:

Apart from exercise and food, there is a five per cent part of different products which may help you to decrease your belly fat. Nowadays, many protein powders are available in the market, before consuming it consult from a doctor or any fitness expert; otherwise, it can harm your body internally as well as externally. Apart from it, there are several other pills and capsules available in the market, but also consult it through a doctor; otherwise, they can harm your health too.

Now chocolate bars, gummy and syrups have also been introduced in the market to reduce belly fat with the consumption of it. All the consumption advice mentioned on the wrapper of the product.

List Of Gym Machines To Lose Belly Fat:

There are many exercise machines for stomach that help to reduce belly fat that are specially available at gyms:

 Exercise machines for stomach
1. Treadmills 
3. Elliptical Trainer
5. Stationary Bike 
7. Rowing Machine
9. Stepper Workout
2. Cardio Machine
4. Step mill
6. Indoor Cycle
8. Ab Machine
10. Fan Bike

 

 

 

 

Here Are the 6 Exercises That Must Include In Your Workout For Beginners:

  • Kneeling Ab Wheel – 10 eps
  • Leg Raises – 10 reps
  • Side Plank Hip Lifts – 20 reps (10 per side)
  • Russian Twists – 20 reps (10 per side)
  • McGill Sit-Up – 20 reps (10 per side)
  • Plank – Hold for as long as possible/

Exercise To Reduce Belly Fat For Female At Home:

  • Diabetes and heart disease are both linked to belly obesity.
  • You can lose belly fat at home by doing some basic workouts.
  • Crunches, scissor kicks, heel touches, and Russian twists are just a few exercises that might be beneficial.
  • Before beginning these workouts, warm-up for 10 minutes. 
  • After your muscles have warmed up, take a 10-second pause before starting the exercises below.
1. Lying Leg Raises:

The muscles to target are the lower abs, upper abs, glutes, hamstrings, and quads.

In What Way Should You Proceed?
  • Take a seat on a mat. 
  • Your thumbs should be beneath your hips.
  • Ensure that your palms are flat on the floor.
  • Try to lift your feet a bit off the floor, gaze up at the ceiling, and activate your core muscles. This is the beginning point.
  • Raise both of your legs to 90 degrees and then gently lower them back to their starting positions.
  • Raise your legs once more just before you make contact with the floor. 
  • Perform three sets of 15 reps.
What To Avoid:

It is not recommended to put your feet totally on the floor or elevate your legs by pushing your hips up with your hands.

2. Leg In And Out:

Exercising with your legs in and out might help you lose tummy fat. The muscles to target are the lower abs, upper abs, glutes, hamstrings, and quads.

In What Way Should You Proceed?

  • Take a seat on a mat. 
  • Make a fist.
  • Place your hands behind you, palms flat on the yoga mat.
  •  Extend your legs off the floor.
  • Lean back a bit to get a better view. This is the beginning point.
  • Tuck both of your legs in at the same time. 
  • Bring your upper body as near to your knees as possible at the same time.
  • Return to the beginning point
  • Two sets of 20 repetitions are recommended.
What To Avoid:

Do not spread your hands too far apart at the rear.

3. Scissor Kicks:

The third technique is known as the scissor kick. Scissor kicks are an excellent workout for losing abdominal fat. Lower abs, upper abs, glutes, hamstrings, and quadriceps are the muscles that will be targeted during this exercise.

In What Way Should You Proceed?
  • Spread out a mat to rest your body on. 
  • Make a fist with your hands and place them under your hips.
  • Get up off the floor and raise your head, upper back, and legs. That’s where we’re going to get started.
  • Your left leg should be lowered. 
  • Lift your left leg and drop your right leg just before your left leg contacts the floor.
  • Complete one set by repeating this step 12 times. 
  • Perform three sets of 12 repetitions. 
  • Do not rest between sets. 
  • Before going on to the next exercise, take a 20-second rest break.
What To Avoid:

Don’t rush through this workout or hold your breath while you’re carrying out this activity.

4. Crunches:

Exercises that burn abdominal fat include crunches and planks. The lower and upper abdominals are the primary focus.

In What Way Should You Proceed?
  • Spread out your mat, bend your knees, and plant your feet firmly on the ground.
  • A thumb should be placed behind each ear. 
  • Your remaining fingers should be holding the back of your head. 
  • Raise your chin off the floor to demonstrate your strength. 
  • That’s where we’re going to get started.
  • Begin by curling up and reaching your knees with your head.
  • Return to the location where you started.
  • When curling up, make sure to take a deep breath before exhaling. 
  • Two sets of 12 repetitions are recommended.
What To Avoid:

It is not appropriate to tuck your chin in.

5. Bicycle Crunches:

Bike crunches are an excellent workout for losing abdominal fat. Upper abs, lower abs, obliques, glutes, hamstrings, and quadriceps are the muscles that will be targeted.

In What Way Should You Proceed?
  • Lay down on a mat.
  • Take a deep breath and raise your feet off the floor while lying down on a mat.
  • A thumb should be placed behind each ear. 
  • Your remaining fingers should be holding the back of your head. 
  • Raise your chin off the floor to demonstrate your strength. 
  • That’s where we’re going to get started.
  • Make a straight line with your left leg by pushing it down. 
  • Curl up to the right and rotate your body at the exact moment. 
  • Repeat on the left. 
  • Put your left elbow up against your right knee and see if you can connect there.
  • Bring your left leg back to a flexed posture and curl yourself back up again.
  • Continue with the second leg in the same manner.
  • Two sets of 12 repetitions are recommended. 
  • Give yourself a 10-second pause before moving on to the next exercise.
What To Avoid:

Do not rush through the sets or tuck your chin in.

6. Half-Sitting Reverse Crunch:

A half-seated reverse crunch is an excellent workout for losing tummy fat. The primary focus areas are the lower abs, upper abs, and glutes.

In What Way Should You Proceed?
  • Placing your feet flat on the floor when sitting on a yoga mat is a good idea. 
  • Lean back and place your elbows on the floor to support your weight. 
  • That’s where we’re going to get started.
  • Raise both of your legs off the floor and bring your knees nearly up to your nose for a more relaxed position.
  • Bring your legs back to the starting position one at a time, slowly. 
  • Three sets of 15 repetitions are recommended to get the desired results.
What To Avoid: 

Keeping your shoulders scrunched and your lower back curled too much is not recommended.

7. Sit-ups:

Sit-ups are number seven on the list of exercises. Reduce abdominal fat by doing sit-up exercises. The lower and upper abdominals are the primary focus.

In What Way Should You Proceed?
  • Lie down with your knees bent and your heels on the floor on a yoga mat. 
  • Engage your abdominal muscles and put your hands behind your head. 
  • Raise your chin and shoulders off the floor and gaze up at the ceiling to clear your mind. 
  • That’s where we’re going to get started.
  • Lift your body off the floor and into a sitting posture using your core power.
  • Slowly lower yourself back to your starting point. 
  • Two sets of 12 repetitions are recommended.
What To Avoid: 
  • It is essential not to mix sit-ups with crunches. 
  • For sit-ups to be effective, you must physically sit up and return to your starting position. 
  • While sitting upright, avoid bringing your elbows together.
8. Heel Touch:

Foot Touch The heel touch exercise is a great way to burn fat around the waist. Obliques and upper abdominals are the primary focus.

In What Way Should You Proceed?
  • Spread out a mat to rest your body on. 
  • Maintain a flexed posture with your legs wider than shoulder-width apart.
  • Your feet are flat on the ground. 
  • Maintain a comfortable posture with your hands at your side, your chin up, your shoulders relaxed, and your abdominals engaged.
  • Attempt to contact your right heel with your right hand by bending sideways and reaching your right hand out to touch it.
  • Bend to the other side and attempt to contact your left heel with your left hand as you go toward the opposite side of your body.
  • Finish one set by completing 20 of these. 
  • Perform three sets of 20 repetitions. 
  • Repeat three times. 
  • Before going on to the next exercise, take a 20-second rest break.
What To Avoid:

Avoid placing your feet near your hips if you want to keep your balance.

9. Jackknife Crunch:

The jackknife crunch is an excellent workout for losing tummy fat. Lower abs, upper abs, glutes, hamstrings, and quadriceps are the muscles that will be targeted.

In What Way Should You Proceed?
  • Spread out a mat to rest your body on. 
  • Your arms should be straight in front of you with your hands spread out.
  • That’s where we’re going to get started.
  • Lift your upper body while keeping your back and neck in the same line. 
  • Lift both of your feet off the ground at the same time.
  • Experiment with your hands on your knees.
  • Return to the starting point as quickly as possible. 
  • Perform three sets of 12 repetitions. 
  • Do not rest between sets.
What To Avoid:

It is not recommended to lay your head on the floor between repetitions entirely. 

10. Russian Twist:

This workout for losing tummy fat is performed in a circle. Abs, glutes, and upper and lower abs are the muscles to target in this exercise.

In What Way Should You Proceed?
  • Lift both your legs off the mat.
  • Keep both of your knees flexed and lean back a bit as you do so. 
  • To keep your body in equilibrium, bring your hands together in prayer. 
  • That’s where we’re going to get started.
  • Twist your upper body first to the left, then to the right to complete the motion.
What To Avoid: 

While doing this exercise, do not hold your breath.

11. Lying Alternate Toe Taps:

Reduce abdominal fat while lying down with alternating toe taps. Abs, obliques, and glutes are the muscles you want to work on.

In What Way Should You Proceed?
  • Lift both of your legs off the floor while lying down on the mat. 
  • Grasp the floor with one hand while lifting the other hand. Your upper back is off the floor, engaging your core. 
  • That’s where we’re going to get started.
  • Fold your arms about yourself and attempt to contact the sole of your left foot with the palm of your right hand.
  • Return to your original position…..
  • Curl up once again and try to get the sole of your right foot with your left hand this time. 
  • Two sets of 15 repetitions are recommended.
What To Avoid: 
  • If you cannot touch your foot, do not be concerned. 
  • Make an effort to extend your reach past the knee and as near to the foot as you can manage.
12. Crossbody Mountain Climbers:

Exercising your whole body like a mountain climber will help you lose stomach fat. Lower abs, upper abs, glutes, hamstrings, and quadriceps are the muscles that will be targeted during this exercise.

In What Way Should You Proceed?
  • Plank your way up to the top of a ledge. 
  • Maintain a straight line from your elbows to your shoulders. 
  • Maintain a straight line from your neck to your back to your hips at all times.
  • If you want to curve down, don’t pike up simultaneously. 
  • That’s where we’re going to get started.
  • To do this, lift your right foot off the ground, flex your knee, and bring it near to the right side of your chest.
  • Return the right foot to the location where it was initially placed. 
  • As you do so, raise your left foot off the floor and bend your knee, bringing it near to the left side of your body.
  • Fasten your pace and pretend you’re running! Two sets of 25 repetitions are recommended. 
  • You should take a 20-second rest period before moving on to the following exercise.
What To Avoid:

Ensure your hands are not too far away from your body and that your neck and lower back are not drooping.

13. Burpees:

Burpees are an excellent way to burn stubborn abdominal fat. Full-body exercise that includes abdominal training as a goal.

In What Way Should You Proceed?
  • Your feet should be shoulder-width apart, and your back should be squared.
  • Your knees should be bent, and your hands should be placed on the ground. 
  • For the sake of simplicity, we’ll refer to this as the “frog” posture.
  • Start in a plank or push-up stance by leaping and pushing both of your legs back.
  • Return to the “frog” position by hopping around the board.
  • To jump vertically, raise your arms over your head and stretch your hands.
  • Drop to the ground with a comfortable landing.
  • Take a few steps back into the frog stance before returning to the plank position. 
  • Carry out three sets of eight repetitions each. 
  • Between each group, take a 10-second pause. 
  • A 20-second break should be taken before starting the following exercise.
What To Avoid: 
  • Don’t set goals that are impossible to attain. 
  • Exercises such as burpees are challenging. 
  • It makes no difference how many burpees you perform. 
  • How many can you complete while keeping proper posture counts?
14. Plank:

Upper abs, lower abs, shoulders, biceps, and glutes are the muscles that will be targeted during this exercise. This is the best workouts to lose belly fat male.

In What Way Should You Proceed?
  • Kneel on a mat or the ground.
  • Lie down on the mat with your elbows on it.
  • Start with your right leg and then your left leg, extending them backward.
  • Keep a straight line running through your neck, back, and hips at all times.
  • Maintain your core’s engagement by moving your arms around.
  • This stance should be held for at least 30 seconds. 
  • Do three sets of 30-60 seconds contains totaling three minutes.
  • Avoid placing your hands too far apart from the sides of your shoulders. 
  • Make sure your lower back is not drooped or piked.
15. Side Plank:

Abs, shoulders, biceps, and glutes are the muscles that will be targeted throughout this exercise.

In What Way Should You Proceed?
  • Prepare to half-ly on your right side in a seated position. 
  • Your left foot should be crossed over your right foot and on the ground.
  • Your right elbow should be below your shoulder, and your left hand should be on your waistline.
  • Rid yourself of the floor by raising your pelvis. 
  • Maintain a straight back and neck to maintain proper posture.
  • Open your left-hand side to make this a bit more complicated.
  • 30-60 seconds is sufficient time to keep this stance. 
  • Remain calm and collected.
  • Reduce the size of your physical frame. 
  • Remove yourself from the game for 10 seconds, switch sides, and repeat the process on the opposite side. 
  • It is sufficient for novices to complete one set of this exercise. 
  • The duration and number of sets may be increased as you gain proficiency in the technique.
What To Avoid: 

Keeping your pelvis in a neutral position is essential.

 

 

7-Day Diet To Reduce Belly Fat:

 

Day 1 (Monday)

Early Morning

(7:00 a.m.) 

Warm water+ Juice of half a lime+ 1 teaspoon organic honey

Breakfast

(8:00 a.m.) 

1 cup green tea/ black coffee + 2 boiled egg whites (or baked beans) + 4 almonds

 

Snack

(10:30 a.m.) 

1 cup watermelon

Lunch

(1:00 p.m.) 

1 cup lettuce and tuna (or tofu) salad with a light dressing (olive oil, lime juice, mustard, and seasoning) + ½ cup yogurt

 

Snack

(4:00 p.m.) 

1 cup green tea/black coffee + 1 multigrain biscuit

Dinner

(7:00 p.m.) 

1 cup lentil soup with vegetables

Workout Routine

(30 minutes)

  • Warm-up – 10 minutes
  • Crunches – 3 sets of 8 reps
  • Leg straight up crunches – 3 sets of 8 reps
  • Bicycle crunches – 3 sets of 12 reps
  • Leg raises – 3 sets of 8 reps
  • Flutter kicks – 3 sets of 8 reps
  • Elbow plank – 2 sets of 30 seconds hold
  • Cool down stretches – 10 minutes

Rest

10 seconds rest after every set of each exercise.

Day 2 (Tuesday)

Early Morning

(7:00 a.m.) 

Warm water + juice of half a lime + 1 teaspoon organic honey

Breakfast

(8:00 a.m.) 

Oatmeal with fruits and nuts

Snack

(10:30 a.m.) 

1 cup green tea/black coffee + 1 digestive biscuit

Lunch

(1:00 p.m.) 

½ cup mushroom quinoa + ½ cup yogurt

Snack

(4:00 p.m.) 

1 cup green tea/black coffee  +  ½ cup unsalted popcorn

Dinner

(7:00 p.m.) 

1 cup chicken clear soup with veggies (you may also substitute chicken with kidney beans or any other legume)

Workout Routine

(40 minutes)

  • Warm-up – 10 minutes
  • Kapalbhati
  • Downward dog pose
  • Cat and cow pose
  • Seated forward bend
  • Surya Namaskar
  • Savasana – 5 minutes

Rest

10 seconds rest after every set of each exercise.

 

Day 3 (Wednesday)

Early Morning

(7:00 a.m.) 

2 teaspoons fenugreek soaked in 1 cup water

Breakfast

(8:00 a.m.) 

Banana and milk (may use almond or soy milk) smoothie with 1 tablespoon peanut butter

Snack

(10:30 a.m.) 

1 cup green tea/black coffee

Lunch

(1:00 p.m.) 

1 cup mushroom and vegetable millets + ½ cup yogurt or 1 cup buttermilk

Snack

(4:00 p.m.) 

1 cup green tea/black coffee + 2 saltine crackers

Dinner

(7:00 p.m.) 

3 oz grilled fish/chicken or ½ cup grilled tofu + 5 types veggies

Workout Routine

(50 minutes)

  • Warm-up – 10 minutes
  • Squats – 3 sets of 8 reps
  • Squat jumps – 3 sets of 8 reps
  • Sit-ups – 3 sets of 8 reps
  • Leg up crunches – 3 sets of 12 reps
  • Lying side jackknife – 3 sets of 8 reps
  • Leg raises – 3 sets of 12 reps
  • Russian twist – 3 sets of 15 reps
  • Calf raises
  • Mountain climbers – 3 sets of 15 reps
  • Spider climbers – 3 sets of 15 reps
  • Cool down stretches – 8 minutes

Rest

10 seconds rest after every set of each exercise.

Day 4 (Thursday)

Early Morning

(7:00 a.m.) 

2 teaspoons fenugreek soaked in 1 cup of water

Breakfast

(8:00 a.m.) 

Oatmeal with ½ an apple, 2 dates, and 4 almonds

Snack

(10:30 a.m.) 

1 cup green tea/black coffee + 5 in-shell pistachios

Lunch

(1:00 p.m.) 

Boiled chicken salad or lettuce, tomato, feta salad + 1 cup buttermilk

Snack

(4:00 p.m.) 

1 cup green tea/black coffee + 1 digestive biscuit

Dinner

(7:00 p.m.) 

Grilled chicken breast/mushrooms with garlic oil and herbs + cauliflower rice tossed with carrot, peas, and zucchini in olive oil

Workout Routine

(60 minutes)

  • Warm-up – 10 minutes
  • Play a sport/swimming/brisk walking/zumba/weight lifting
  • Cool down – 10 minutes

Rest

10 seconds rest after every set of each exercise.

Day 5 (Friday)

Early Morning

(7:00 a.m.) 

2 teaspoons fenugreek soaked in 1 cup water

Breakfast

(8:00 a.m.) 

3 egg white and spinach omelette (or tofu scramble with spinach) + 1 cup green tea/black coffee

Snack

(10:30 a.m.) 

1 cup carrot juice with a dash of lime juice and a pinch of Himalayan pink salt

Lunch

(1:00 p.m.) 

Cucumber, carrot, tomato, pomegranate, and sprout salad

Snack

(4:00 p.m.) 

1 cup peri-peri popcorn + 1 cup green tea/black coffee

Dinner

(7:00 p.m.) 

Grilled veggies and stuffed chicken with herbs (substitute – tofu) + 1 square dark chocolate

Workout Routine

(60 minutes)

“no workout” day

Rest

10 seconds rest after every set of each exercise.

 

Day 6 (Saturday)

Early Morning

(7:00 a.m.) 

1 cup water + juice of half a lime

Breakfast

(8:00 a.m.) 

2 medium-sized oatmeal pancakes

Snack

(10:30 a.m.) 

1 cup green tea

Lunch

(1:00 p.m.) 

Cheat meal (consume anything you want, just add 500 calories more to your current calorie intake)

Snack

(4:00 p.m.) 

1 cup Greek yogurt

Dinner

(7:00 p.m.) 

Clear chicken or mushroom soup + 1 cup milk before bed

Workout Routine

(60 minutes)

  • “Warm-up – 10 minutes
  • Burpees – 3 sets of 8 reps
  • Resistance band russian twists – 3 sets of 12 reps
  • Lying ankle taps – 3 sets of 20 reps
  • Medicine ball slams – 3 sets of 12 reps
  • Standing alternate cross kicks – 3 sets of 8 reps
  • Wall push-up/Knee push-up/Regular push-up – 3 sets of 8 reps
  • Leg raises – 3 sets of 12 reps
  • TRX chest pull-ups – 3 sets of 30 reps
  • Battle rope – 3 sets of 20 reps
  • Side plank – 2 sets of 20 seconds hold
  • Elbow plank – 2 sets of 30 seconds hold
  • Cool down stretches – 10 minutes

Rest

10 seconds rest after every set of each exercise.

 

Day 7 (Sunday)

Early Morning

(7:00 a.m.) 

2 teaspoons fenugreek soaked in 1 cup water

Breakfast

(8:00 a.m.) 

1 fried egg and 2 bacon strips (tofu, mushroom, and spinach scramble) + ¼ cup baked beans + 1 cup green tea

Snack

(10:30 a.m.) 

1 orange

Lunch

(1:00 p.m.) 

 Asian-style tofu and vegetables stir fry + ½ cup brown rice

Snack

(4:00 p.m.) 

1 cup watermelon with a little black salt and lime juice

Dinner

(7:00 p.m.) 

Baked salmon (or spicy roasted cauliflower) with asparagus and 4 other types of veggies

Workout Routine

(60 minutes)

Warm-up

Play an outdoor sport/swim/run/dance

Cool down stretches

 

Rest

10 seconds rest after every set of each exercise.

Frequently Asked Questions:

Ques1: How to lose belly fat in 2 weeks?

Ans: A person can quickly lose belly in 2 weeks by drinking warm water and do some exercise.

Ques2: What causes belly fat in women?

Ans: There are mainly two cause

  1. the first one is their body type
  2. Change hormones after pregnancy.
Ques3: Which workout plan to lose belly fat?

Ans: If you do some exercise, then a person can quickly lose belly fat.

  1. flatter kick
  2. push-ups
  3. plank
Ques4: How to lose belly fat men?

Ans: In man, their metabolism are faster than in women. They can quickly burn their belly fat with plank and flutter kick exercise.

Ques5: How to lose belly fat in 3 days?

Ans: There are mainly three different things that a person helps to lose belly fat.

  1. Morning green tea
  2. Morning belly fat exercise
  3. Healthy diet.
Ques6: How to lose belly fat overnight?

Ans: If a person eats their dinner before seven and has one cup of green tea at 9, they can quickly lose belly fat overnight.

Ques7: Which exercises to lose belly fat for men?

Ans: If a man wants to lose belly fat, then they have to do any exercise that includes flutter kick, plank, and many more.

Ques8: What causes belly fat in females?

Ans: There are mainly two cause

  1. The first one is their body type
  2. Change hormones after pregnancy.
Ques9: Which belly fat remedy helps to reduce it?

Ans: Although many belly fat remedies reduce stomach fat, apple cucumber juice, and kachi lassi is the best remedy.

Wrapping Up

As you all know, we all are busy in earning money day & night and did not concentrate on their health. Above I had mentioned about how to Lose Extra Belly Fat naturally.  You require to eat healthy and wholly nutrition food, a little exercise, and proper sleep. These three points are critical to fit and fine.

Exercise to lose belly fat in a month, but all are very busy at work and tired and become too lazy to do exercises in route. So Walking is the best exercise to lose belly fat fast at home.

Mehak Gupta
Ms. Gupta, a certified Home Science student for three years, is also a freelancer and web designer. She is the owner of fitnesscomboo.com and loves to share her passion for helping others create their best lives possible without spending countless hours in the kitchen and gym. Follow Mehak on Instagram (@fitnesscomboo), Twitter ( @fitnesscomboo), Facebook ( @fitnessadvisercomboo) or contact her at [email protected]

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