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There are a variety of reasons why people gain belly fat, such as unhealthy diets, sedentary lifestyles, unhealthy sleeping patterns, sitting for long hours after eating food, no exercise, and many more. Belly fat is the visceral fat that accumulates in the abdomen, in the spaces between your organs. Belly fat can pose serious health threats such as a high risk of heart disease and type 2 diabetes.

The statistics of the Lancet estimated that the prevalence of abdominal obesity was found to be high in India. Overall, 40% of women and 12% of men are abdominally obese in the country. While the National Institutes of Health report that more than 135 million individuals were affected by obesity. In order to reduce belly fat, one needs to switch to healthier lifestyle options and healthy habits. Here are five easy ways that can help you reduce belly fat in just seven days.

1. Circuit Training

It is a form of body conditioning which involves endurance training, resistance training, and high-intensity aerobics and targets strength-building and muscular endurance. Circuit training combines cardio and strength training exercises for a quick, efficient workout. Healthline states that usually, circuits range from eight to ten exercises, but that varies based on the goal of the class, time available, and experience levels of the participants. Once all exercises have been completed, you may rest for one to two minutes, then repeat the exercises. Most circuits are completed one to two times.

2. Abdominal Muscles Workout

One of the most efficient ways to lose abdominal fat is by practising abdominal muscles workout. These core exercises can include yoga poses, crunches, planks and many others that incorporate additional muscles.

3. Healthy Diet

It is extremely important to incorporate a healthy diet into your regular regime to maintain a healthy weight and reduce belly fat. Include good amounts of protein, healthy fats, fibre, mineral and vitamins-rich foods in your regular diet. Eliminate sugary, processed foods and foods high in salt from your diet.

4. Reduce Your Salt Intake

The World Health Organisation (WHO) states that salt intake of less than 5 grams per day for adults helps to reduce blood pressure and risk of cardiovascular disease, stroke and coronary heart attack. Salt has the ability to retain water, therefore, when you consume less salt, less water is retained and significant weight loss takes place.

5. Hydration

Another major way to reduce belly fat is by consuming great amounts of water to stay hydrated. Consuming water naturally suppresses your appetite, can stimulate metabolism, and helps in flushing out toxins from the body.

 

(Disclaimer: This article is for informational purposes only. It is not a substitute for professional advice, diagnosis or treatment.)

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