Health Desk- Nowadays obesity has become a big problem. To get control over obesity, it has become very important to have knowledge about food. While the consumption of most foods leads to weight gain, there are some foods which are very helpful in reducing weight and act like fat burners. If you are curious to know about similar foods that work as fat burners for you, then definitely read this article once till the end.
If once you know very well what to eat and what not to eat to reduce stomach? Then you can easily control obesity and make your body fit and slim. In this article, we are giving you information about 20 such things which are very effective in reducing stomach. Along with this, we will talk about what things to keep distance from to reduce stomach.
What to eat to reduce stomach?
1. Egg white-
Eggs rich in nutrients are most helpful in reducing the stomach. Eggs are a good source of protein, which is helpful in reducing excess body fat and building muscles. To reduce stomach, you should eat the white part of the boiled egg, do not consume the yellow part.
2. Chicken Breast-
Chicken breast is also a good way to reduce belly. Because about 20-25 grams of lean protein is found in 100 grams of chicken breast. Lean protein is helpful in reducing excess fat from the body and gaining muscles. Keep in mind that you have to boil and eat chicken breast, do not make fried chicken or butter chicken out of it.
3. Boiled green vegetables-
Boiled green vegetables are also very beneficial for reducing obesity. Many micro-nutrients are found in green vegetables, which are helpful in reducing obesity and belly fat. Generally, in most of the houses, vegetables are cooked too much by adding chillies and spices, which is not right. You have to use less spices in vegetables and just cook or boil them lightly.
4. Fish-
Fish and all types of sea-foods are also very helpful in reducing obesity. The amount of protein in fish is also good, along with omega-3 fatty acids are also found in good quantity in fish. Protein and omega-3 fatty acids are very helpful in reducing belly fat.
5. Salad-
If you want to achieve your fitness goal, then you must include salad in your diet. Because a good amount of fiber is found in salad, which helps in digestion of food. You can use cucumber, radish, carrot, tomato and beetroot for salad.
6. Papaya-
To reduce obesity and belly fat, it is very important to keep the stomach fit and papaya is the best food to keep the stomach fit. Papaya helps in digestion of food, provides coolness to the stomach from inside and also eating papaya cleans the stomach well. All these things are helpful in reducing obesity.
7. Sprouts-
As you know, protein is most essential to reduce obesity. But protein is mostly found in non-vegetarian food, due to which it becomes very difficult for those who do not eat non-vegetarian food to take protein. Sprouts are a good source of protein for such people. You can get control over obesity with the help of sprouts salad.
8. Spinach-
Many vitamins and minerals are found in spinach, which are helpful in reducing belly fat and keeping the body fit and healthy. You can include spinach in your diet in many ways. Spinach leaves can be used in salads, can be used in Egg Bhurji or Paneer Bhurji, can be used to make spinach curry or can be consumed by making soup of spinach leaves.
9. Cinnamon-
Cinnamon is also very helpful to reduce stomach. Cinnamon is a type of spice which is used to enhance the taste of food. But very few people know that cinnamon is also a good fat burner. You can consume it in the form of spice or by making powder.
Actually, cinnamon has antioxidant properties which are helpful in removing free radicals, which increases the immunity of the body and keeps the body healthy and fit. To reduce obesity, you can make and drink cinnamon tea or mix it (a pinch) in oats or oatmeal.
10. Honey-
People who have a question that how to reduce obesity? They are first advised to give up sugar. Sugar contains high calories and no nutrients are found in it, it only works to increase body fat. But honey is one of the best alternatives to sugar. In what to eat to reduce stomach, we will advise you to take honey instead of sugar. Honey has natural sweetness as well as many nutrients are also found in it which are beneficial for health.
11. Eat oats-
Breakfast is most important to reduce obesity. Oats are considered best for morning breakfast. A good amount of carbohydrate, protein and fiber properties are found in oats, which are helpful in increasing energy and reducing fat in the body. Also, the fiber present in oats keeps the stomach full, due to which overeating can also be avoided. To make oats more healthy, you can also use banana, apple, linseed seeds, cinnamon and dry fruits in it.
12. Quinoa-
Like oats, quinoa is also a good food for breakfast. Fiber, protein and carbohydrates are found in quinoa, which are helpful in increasing energy in the body, building muscles, strengthening bones and increasing the immunity power of the body. If you do not like oats, then you can have quinoa for breakfast in the morning.
13. Almonds-
Consuming almonds is also beneficial to reduce stomach. Because almonds are a good source of protein, fiber, good fat and vitamin E, which are very helpful in reducing belly fat. Almonds are so beneficial that it is used in both weight gain diet chart and weight loss diet. Also, keep in mind that you should not consume almonds in large quantities, as almonds are hot, so consume it in a limited quantity only. Eat soaked almonds to get better benefits.
14. Peanut Butter-
Peanut butter should be consumed to reduce obesity. Peanut butter is made from groundnut, it is rich in protein, healthy fat and vitamin E. Along with reducing obesity, it is also very helpful for muscle building. You can use peanut butter in many ways.
15. Lemon is effective-
Talking about what to eat to reduce obesity, lemon cannot be mentioned in it, because lemon is a good source of vitamin-C, which helps in reducing excess fat from the body and removing toxins from the body. are helpful. To reduce obesity, definitely use lemon in the diet. You can drink lemonade, use lemon in salad or drink lemon juice mixed with warm water.
16. Amla-
You will be surprised to know that Vitamin-C is found in 100 grams of Amla as much as 20 oranges. Vitamin C is very beneficial for reducing belly fat, as well as consuming Amla removes toxins from the body, which increases the immunity of the body, keeps the digestive system healthy and makes metabolism fast. Vitamin C is beneficial for increasing the glow of the face and also for the hair.
17. Include healthy fat in the diet-
To reduce belly fat, the body also needs healthy fats. Healthy fats are present in abundance in almonds, walnuts, peanuts, dates, olive oil, coconut oil and sunflower oil. Healthy fats are better for reducing weight as well as for heart health.
18. Linseed seed-
Flax seeds are considered a treasure of health. But very few people are aware of its properties. Flax seeds contain a good amount of omega-3 fatty acids, protein, fiber, vitamins and minerals, which are helpful in reducing belly fat. It is considered better to consume linseed after grinding it. However, if you wish, you can consume it by sprinkling it on salad or making laddoos.
19. Curd-
Curd must also be included in the diet to reduce obesity. Curd is very beneficial for health. Because it is very beneficial for keeping the stomach cool from inside, strengthening the digestive power, removing stomach gas, acidity and indigestion and reducing weight. Also keep in mind that do not use sugar with curd.
20. Avocado-
Avocado is a type of fruit in which many vitamins and minerals are found, which is beneficial for reducing body fat, keeping the heart healthy, keeping the skin and hair healthy, strengthening the digestive power, reducing cholesterol and improving eyesight. Huh. Its consumption can be very helpful in reducing obesity.
What should not be eaten to reduce stomach?
After knowing about what to eat to reduce belly and obesity, now let’s talk about what things you should keep distance from.
1. Sugar-
The first name in the list of what not to eat to reduce stomach is white sugar. Sugar is one of the main reasons for obesity, you should not use it at all. White sugar is made by refining, in this whole process the vitamins and minerals present in it are destroyed. Sugar and things made of sugar contain high calories which only work to increase obesity. If you want to lose weight, then first of all remove sugar and sugar made things from your food.
2. Don’t eat too much salt-
Although salt is very important for our health, but excessive consumption of salt can cause many problems for the body. By eating more salt, water starts getting held in the body due to which the body starts getting fat. Along with salt, reduce the intake of salty things and control the habit of adding salt to everything.
3. Keep distance from fast foods-
The next thing in the list of what not to eat to reduce belly that you should stay away from are fast foods. There is a lack of nutrients in fast foods and very less amount of fiber is found in them, as well as they contain a lot of calories, which the body has to work very hard to burn. So stay away from fast foods and try to keep your body fit.
4. Do not eat things made of fine flour-
Consumption of flour and things made of flour is also harmful for health, due to their consumption, the digestion process slows down due to which fat starts accumulating in the body. Flour is used in white bread, momos, noodles, samosas, bhatura, namkeen, biscuits etc. So reduce their intake too.
5. Stay away from oily foods-
Oily foods are the next name in the list of what not to eat to reduce belly. Oily foods are one of the main reasons for obesity, so you should not consume them either. Oily food includes paranthas, pakodas, samosas, bhaturas, fries, fried rice, puris and many other types of fast food.
Some other tips to reduce obesity –
1. Exercise is very important to reduce belly fat or obesity, so do exercise.
2. Good sleep is also very important to reduce obesity, so take 6-8 hours of sleep.
3. Keep your body hydrated and do not let there be any shortage of water in the body. Must drink at least 3 liters of water in a day.
4. Stay away from stress and try to be happy. To relieve stress, you can take the help of yoga.
5. Divide your food in small pieces and eat light meals 4-5 times a day.
6. Intermittent fasting is also very effective to reduce stomach. Make sure to do intermittent fasting from time to time.
7. Do not sit at one place for too long, increase your physical activity and try to walk more and more.
8. The benefits of running are also great for reducing belly fat. If you can’t run, then do walk with fast steps.
9. Have a light meal at night and do walk for a while after the meal.
10. Do not eat full meal in one go. Avoid overeating.
conclusion –
The two most important things to reduce obesity are diet and exercise. By paying attention to these two things, you can easily reduce belly fat. This article has been written for educational purposes, for more information consult a qualified doctor. Thank you.
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