Health

Super Effective Indian Fat Loss Guide: Lose Belly Fat Fast

Look at the Complete Fat loss guide including top Indian foods, best exercises that will help you to burn your calories faster and easily.

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When it comes to losing weight, the very first thing people do is either stop eating or start to eat so-called fancy foods. The reality is, you don’t need these fancy foods to shed your extra fat. Weight or fat loss can also be done even by simple foods that can be easily found in every Indian kitchen.  Eating wisely should be the most important thing for you if you are trying to lose weight. The only thing you should keep in mind is that you have to consume nutrient-dense low-calorie foods.

Here’s the list of Indian Superfoods that will help you shed those extra calories from your body.

Best Indian Foods for Fat loss

Dahi:  Having a bowl of curd after a long day can stimulate your energy levels instantly as it contains numerous essential nutrients like calcium, potassium, magnesium, Vitamin B-2, and B-12. Researchers have also proved that including curd in your diet helps you in burning fat and maintaining healthy BMI levels. Moreover, the curd is light on the stomach and considered a good option if you are having digestion problems.

Bitter gourd (Karela): Usually people don’t like it due to its bitter taste but the fact is that bitter gourd is filled with zinc, folate, vitamins, magnesium, etc. 100grams of bitter gourd contains approx. 34 calories. Due to the high presence of water in it, it controls your calorie intake and helps you lose weight. Moreover, it helps in maintaining blood sugar levels in the body. You can include this in your diet in the form of cooked vegetables, Juice, and soup.

Chickpeas: Chickpeas or channa is a nutrient-dense low-calorie food that helps in combating excess weight. A weight-loss study has proved that people who consumed chickpeas regularly are 50 per cent more fit than people who don’t. Chickpeas are loaded with fibre which helps you feel fuller for a longer time hence supports your weight loss routines.

Black Pepper:  Garnishing a pinch of black pepper over your food can improve your metabolism. Piperine present in black pepper helps in burning calories at a faster rate and increases absorption of nutrients.  Black pepper is the storehouse of health benefits and boosting calorie burn rate is one of them. This desi superfood contains ample vitamins, minerals, and is very effective in extracting nutrients from food. You can sprinkle black pepper over your eggs, salads, fruits, vegetables, etc.

Also Read: How Almond Butter Helps Promote a Better Health

Moong Dal:  There’s a reason behind your mother chasing you around the room to finish your bowl of moong dal in your childhood. Moong dal is one of the supreme foods used in calorie-deficit diets. It is very light and packed with a lot of nutrients that help you to lose weight.  Having ample protein and fibre makes it an effective option for weight loss.

Eggs for weight loss: Whether it’s India or any other country, eggs are always suggested in every weight loss diet. The reason behind this is its low-calorie and high protein intent. Eggs are one of the best sources of protein. One egg contains around 78 calories and 6 grams of protein that keeps you fuller and energetic throughout the day. High Protein content present in eggs helps in increasing your metabolism a little bit. Other than that eggs also contain Vitamin A, Vitamin B12, Vitamin D, etc.

Herbal Fat-Burner Supplement:  Losing weight is not a one-week process. It takes time and dedication to lose weight healthily.  But if you want to see the results a little fast, you should add herbal fat burner supplements to your diet.  These supplements boost up your weight loss routine by enhancing calorie burn rate and managing your appetite levels.

Peanut Butter for weight loss:  The problem with most weight loss foods is that they aren’t always filling. This is where peanut butter helps you. Peanut butter is an excellent source of protein that controls your hunger and keeps you full for a long time. Nutritionists suggest that it is good pre-workout food as it gives instant energy to your body. However, due to the presence of a high number of calories it has been a controversial food for fat loss.  4 spoons of peanut butter have 376 calories which may be too much for a person following a fat loss plan. So, how to include it in your diet? To get the benefits of peanut butter during weight loss, portion size is the key. For Instance, if you are consuming peanut butter with snacks don’t take more than 1 tablespoon while for meals, 2 tablespoons are enough.

Porridge(Daliya): Eating Daliya in breakfast can help you reach your weight loss goals. Daliya qualifies as one of the healthiest options for breakfast as it is rich in nutrients like protein and fiber. One bowl of Daliya has only 220 calories and can keep you fuller till lunch. Yes, it is a superfood for those who want a flat stomach with proper nutrition. In addition to all these benefits, Daliya is also a good post-workout recovery food.

Almonds: Including almonds in your snacks can help you feel full for a longer time and help you eat less.  Almonds are low in calories and are loaded with proteins. 28 grams of almonds have 15 grams of healthy fat and 6 grams of proteins in them.

Garlic:  Garlic has the ability to boost your metabolism which leads to fast calorie burn.  Garlic has detoxifying properties that help in flushing out toxins that further helps your body to digest foods faster.  Moreover, it is a well-known appetite suppressant, including it in your diet may prevent you from overeating also.

Best Exercises for Burning Calories

You can’t lose weight just by changing your eating habits. To do it effectively, You have to include exercises in your routine. Here are the top 6 exercises that will help you burn calories fast.

Running or Jogging:

Running or Jogging

The only difference between jogging and running is that running is done at a higher pace than jogging. Running and jogging are considered very effective against fat loss. It is a high-impact exercise that works your leg’s muscles. Running helps you to burn belly fat fast by enhancing the calorie burn rate in your body.  You can burn approx. 300-490 calories just by running 30 minutes 3-4 times a week. Other than this, running helps in increasing stamina which helps you work out for a longer time period.

Brisk Walking:

If you are a beginner, brisk walking is the best exercise for you as it doesn’t stress your joints and can be done without equipment. You can burn up to 250 calories just by brisk walking morning and evening. For a good start, you should walk for 30 minutes 4-5 times a week. Once you feel comfortable, you can increase the time for burning more calories.

Strength Training:

Strength Training

When it comes to weight loss, weight training is considered one of the best training. It not only helps in burning calories but also develops muscle mass. Strength training increases your resting metabolic rate which means your body continuously burns calories after hours of workout. 2-3 times of weight training in a week with 24-48 hours of rest between each workout is good for burning calories and develop strength.

HIIT(High-Intensity Interval Training):

High-intensity interval training includes short bursts of high-intensity exercises with low-intensity exercises. A half-hour of HIIT training can burn a lot of calories. In one study, it was found that HIIT burns 30% more calories than any other type of training like dancing, running, cycling, etc. HIIT keeps your body in fat-burning mode even after the workout.

Yoga

Yoga is a combination of aerobic exercises and meditation. Doing yoga keeps you healthy physically as well as mentally.  Studies say that people who do yoga every day for 30 minutes can burn ample calories to lose weight. Asanas like Virabhadrasana, Trikonasana, Sarvangasana, Surya Namaskara, etc are very useful for a flat belly Yes, the number of calories burned during yoga is fewer than running but it has been seen that people who practise yoga are more mindful and aware of what they are eating.

However, there are many more exercises that will help you burn calories effectively. Some of them are swimming, cycling, dancing, rope jumping, etc. Depend on which exercise you enjoy the most, you can set up your routine with any of these exercises too.

Things to Avoid during Weight Loss

Things to Avoid during Weight Loss

Processed and Junk Foods:

Doesn’t matter how much you work out, if you are eating market or junk foods on daily basis then nothing’s going to change. In order to lose fat, you have to get rid of your junk food eating habits. Processed or junk foods like French fries, baked cookies, pastries, cake, etc have a large amt. of calories that can destroy your calorie deficit routines. Moreover, calories gained from these foods are empty calories which means they don’t have any nutrients in them. So, it’s better to avoid these foods as soon as possible.

Sugary Drinks:

Beverages such as cold drinks, soda, fruit juice, etc. are high in calories. Consumption of these drinks only increases your daily calorie consumption. If you are following a weight-loss routine, you must stay away from these drinks. Instead, you should drink 3-4 litres of normal water to boost up your calorie burn rate.

Insufficient Sleep:

Sleep is considered a very important factor for both weight loss and gain. Insufficient sleep may lead to increased cortisol or stress levels which leads to obesity. Having ample sleep keeps your mind stress-free and makes your body active and energetic to perform exercises. So, you should sleep for 8 hours minimum every night.

Cut-Off Alcohol:

Alcohol contains a large number of calories. Drinking alcohol not only promotes obesity but also decreases your metabolism and makes your immune system weaker. So, if you have a habit of consuming alcohol in the form of beer, whisky, wine, etc. It’s better to avoid it while you are on a weight loss diet.

Mindless Eating:

If you don’t know the number of calories you are consuming from your meals and how much you need to consume for your weight loss, you are a mindless eater. Eating mindlessly may result in weight gain instead of weight loss. So, it’s better to keep a track of what and how much you should eat to achieve your fat loss goals.

FAQ’s

Q.1 – Is it Possible to reduce Fat only from a Specific Body Part?

Ans.1 No, it’s not possible to reduce or burn fat only from a specific part. It’s just a myth. Here’s the reason:

You have already known that burning more calories than you eat is the key to weight loss. When you burn extra calories during a workout, your body needs more energy to perform physical activities. To fulfil this energy requirement, the body uses energy from the fat in your body which results in weight loss. But it doesn’t mean that body will only use energy cells from the body part taking part in that physical activity. The body draws energy from the whole unit which means doing only stomach exercises doesn’t mean that you will lose weight from the belly. Your body may lose fat from your face first.

Stomach Exercises only increase the strength of your core. A study has also proved that people who do overall body workouts lose more belly fat than people who do only stomach exercises to reduce fat. So, targeting specific body parts can be effective to build or tone muscles but it will not help you much to lose fat from that area.

Q.2 – Should we eat Whole eggs or Egg whites?

Ans.2 It’s not wrong to say that eggs are the storehouse of many essential nutrients. Having these nutritional benefits make eggs a superfood to build muscles. After all these upsides, egg yolk has always been a controversial topic. Some say it increases cholesterol and is unhealthy for the body while some say that egg yolks are healthy. So, should you eat egg yolks during fat loss or not? Let us explain you.

A raw egg is full of nutrients like proteins, Iron, Vitamin B2, Vitamin B-12, and Vitamin D. Out of these nutrients, more than 90 per cent of protein is present in the white portion of an egg while eggs yolks are rich in remaining essential nutrients. On the other hand, a full egg has 78 calories out of which egg white has only 17 calories and no fat which is very good for your calorie deficit diet. But, if you will eat only egg whites then you may miss out on all other nutrients. Detonutrition suggests you not dump the yolk unless your nutritionist says you to do this.

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