How to reduce belly fat naturally at home in 15 days,lose weight diet plan pdf indir,simple diet recipes for weight loss zone,meal plan for juice diet - Downloads 2016

18.01.2014
Belly fat is a main problem for anybody who wants to lose weight or to have a strong and sculpted look for their abs. If you want to avoid the risks of fat belly and want to have a fit and healthy body you need to have a proper diet, proper rest and proper exercise.A  Yoga is a highly effective form of exercise which helps people to relax their body and to achieve flexibility in their body.
In the beginning repeat the pose for at least 10 times, gradually increases the count when the body gets adjusted. Stand facing the sun in an erect posture, with palms joined together near the chest like doing a namaskar. Breathe in deeply and raise the hands upward, bend your body backward in an arched position with the face pointing towards the sky.
Exhale and bring the body from the arched position to bend down forward, till your head reaches your knee.
Exhale and with the palms pushing the floor stretch your right leg back words to make it parallel with the left leg. Exhale and lift the chest from the ground and arch back by keeping your arms bent at the elbow.
Slowly bend forward exhaling so that your body will be parallel to floor, bend completely till your head touches your knees.
You need to repeat this asana for 10 times, remember to take an interval of 10 seconds between the repetitions. This is a pose taken from Hatha yoga, which helps to stimulate the solar plexus center of the body. When you reach the toes, try to pull the toes towards you so that you will experience a stretch on the hamstrings.
Breathing in and keeping the tummy tucked in, continue in the position for about one minute initially. Slowly bring your body up, exhaling and come back to the original Padmasana position or sitting position.
This pose is highly effective in preventing and relieving constipation and indigestion problems. If you practice this yoga posture on a regular basis, then you can be assured of enjoying a flatter belly in due course of time.
Once you become familiar with this pose you can extend the duration to 60 seconds or even more. You need to start with 5 repeats of this asana initially and gradually build it up to 30 times. Sit in the Vajrasana position and slowly lift your body weight from the knees in such a manner that your entire weight is supported by the knees. After inhaling and exhaling deeply one to two times, you should bend your back towards your feet.
Hold in this position for about 20 to 30 seconds in the beginning and then try to hold this posture for a minute or even more.A  You should breathe normally in this posture.
This is yet another easy asana that will help you to melt the fat in the abdomen area by forcing the abdominal muscles to contract. From the Vajrasana position, you need to rise in such a way that your body is parallel to your yoga mat and the weight of your body rests on your palms and knees.
Make sure that your knees are beneath your hips and your palms under the shoulder in this pose. After a deep inhalation, lift your head in such a way that your body now takes a concave structure. Take a deep breath and hold this pose for 20 to 30 seconds initially and gradually work it up to 60 seconds. Now slowly exhale ad come back to Vajrasana position and relax for 15 seconds before repeating the next set.
You need to work on this pose for 10 times initially and then slowly build it up to 30 times in a day.
This is another yoga posture that will help in easily shedding off excess fat accumulated in your belly area, thighs and hips. Now take a deep breath in and raise your legs from the floor at a 45 degree angle from the floor. Now, after 30 seconds, exhale deeply and lift your legs further up so that it is at right angles to the floor. Inhale deeply and bring your legs back to the initial position that is resting it back on the floor mat.
Repeat this posture for 10 times initially and as soon as you come to terms with this pose, you can extend it to 30 times a day with a 15 second pause after each repetition. This is a pose that helps in giving a good stretch to your back, thighs, abdomen, arms as well as chest muscles. After a deep exhalation, lift your leg backwards so that youa€™re your knees are in a position to touch your buttocks. Repeat this posture for 10 times a day during the initial stages and gradually build it up to 30 times a day with a 15 second break between each repetition. Lie down with your chest hitting the yoga mat and with your legs slightly spaced out and your toes touching the floor. Keep the palms touching the floor and make sure that your hands are on either side of the body. Now breathe in and lift your head and your chest from the mat and make sure that you are looking at the ceiling. Now take a deep breath and now lift your body from the waist upward while bending backwards as much as possible. Repeat this posture for 10 times in the beginning and then try to work it up to 30 times a day.


Keep your feet completely stretched out and place your hands on both sides of your body with your palms facing the ground. With closed eyes, breathe in and breathe out deeply while allowing your body to relax completely.
You should lie down in this position as long as possible until your breathing returns to normal and your body is completely relaxed. You should compliment these yogasanas with a healthy diet in order to achieve your goal of losing belly fat effectively and quickly. With the fast life-style and multi-tasking turning into a routine, dependability on packaged meals and lack of exercise has virtually turn into a norm.
Listed here are a number of meals choices as a weight-reduction plan to scale back stomach fats. One of the best ways to scale back stomach fats and to enhance total health is to regulate what you eat. It requires a substantial period of time and persistence to attain any form of weight reduction, particularly the stomach area. Walking, swimming and walking in water which is waist deep are excellent for lower back pain relief. Many people find that it is easy to lose excess fat from other parts of the body and it is extremely difficult to remove the belly fat once it gets deposited.
Practicing specific yoga asana helps to reduce belly fat and achieve stronger looking abdominal muscles.
So, to complete one round of Suryanamaskar you need to do 24 yoga steps.A  It is ideal to perform 12 rounds to get best results. When your body bends forward in this pose, the abdomen gets compressed this helps in toning the muscles of the abdomen.A  This is especially powerful in removing belly fat. Apart from providing reduction of belly fat and toning of the muscles, this pose helps to stretch the hamstrings, hip and thigh muscles.A  This is a good yoga posture for people suffering from digestive disorders.
In this posture, your knees will be exerting pressure on the abdomen, which triggers fat burning from the area.
Take 15 second intervals between the repetitions.A  The beginners can practice the above pose with a single leg at first. You need to hold this posture for about a minute or so to help in proper contraction of the abdominal muscles. You must now lift your head, chest and legs off the ground and while doing this you have to exhale.
Now you will have to slowly relax and come back to the original position after inhaling and exhaling deeply.
You will need to touch your ankles by stretching your back in this pose and this will help in easily toning your abs muscles.
Take your hands behind your body and try to hold the ankles of your feet, one hand after the other.
It will not just help in decreasing your belly size, but will also help to improve your spinea€™s flexibility.
The knees have to be spaced out a wee bit so that the weight of your body is evenly distributed on both the knees. You need to tighten up your buttocks and abdomen firmly so that you experience contraction in the abdominal muscles.
Now tilt your back side slowly while moving your head backwards so that it touches the floor. It is an asana that will help in strengthening your back muscles if it is done on a regular basis.
It is also important for you to make sure that your body is getting the adequate hours of rest and sleep for these yogasanas to be making a huge impact on your body fat.
Increasingly people at the moment are giving up on exercise, both on account of lack of time or different causes. Earlier than you goal your tummy fats, attempt to lose the additional fats round your abs by doing cardiovascular workout routines that have interaction a number of muscular tissues. There isn’t any such factor as spot discount when you might have a number of weight to lose. Drink extra water as it will preserve you satiated and can stop you from mistaking thirst for starvation. The principle factor right here is to deal with meals which might be excessive in Monosaturated Fat (MUFA) as they assist burn stomach fats. Green vegetable: Together with green vegetables, like kale, lettuce and spinach throughout your lunch and snack time, so as to really feel fuller for longer and to forestall your self from stepping into something unhealthy. Avocado: This fruit is stuffed with MUFA and comprises excessive ranges of beta-sitosterol that assist to combat stomach fats. Yoghurt: Consuming regular yoghurt or Greek yoghurt promotes the expansion of healthy micro organism in our stomach and eliminates all micro organism and different points that trigger bloating, thus supplying you with a flatter abdomen. Purchase the required components, ideally contemporary, or a day or two prematurely and do your prep work beforehand.
All the time eat one thing healthy after you get up and earlier than you work out to start out up your metabolism and maintain it revving.
Make salads the primary star of your meal, since they replenish your abdomen and don’t have too many calories. Sedentary lifestyle, eating junk foods, stressful work all these contribute to the increase in the waist size of a person.
Beginners may not be able to touch the toes at first, so try touching ankles or thighs instead.
You need to remain in the position for at least one minute to get maximum benefit for reducing belly fat.


The tension that you experience in the body after doing the Naukasana will be eased with a good back stretch in this Ushtrasana.
There is no doubt that practicing the above yoga poses everyday for a minimum of 5 to 6 days a week will help you to see a visible difference in your waistline within a few weeks.A  So, start practicing these yoga postures from today and easily shed off the excess fat baggage that you are carrying around your abdomen area.
Whereas this may increasingly not have an effect on everybody the identical manner, there are a lot of who can see the difference fairly soon, particularly round their waist. As a substitute, attempt to lose some weight, and as soon as you’re skinny sufficient, give attention to explicit areas to get higher outcomes.
Should you’re not getting sufficient sleep and only concentrating on the workouts, you’ll find yourself over-exhausting your self.
However the reality is that oatmeal tastes nice and it retains you fuller for a lot longer than another meals. The hormones present in olive oil trick your mind into considering that your abdomen is full. Simply just remember to are getting the sort that’s low in sugar and is NOT milk chocolate. Attempt to include extra of this fruit in your breakfast and in your salads to inventory upon its advantages. The additional quantity of potassium that your physique will get helps you rebalance the sodium quantity.
The antioxidants current in berries enhance blood move and show you how to lose extra stomach fats.
This will provide you with ample time to arrange, and also you won’t have to worry about not having sufficient time to prepare dinner, thus resorting to snacking or ordering meals.
Whip up one thing your self that’s a lot more healthy and tastier with none components.
This can forestall water retention and can assist to flush out any toxins out of your body. As a substitute, attempt to eat a restricted quantity of carbs on daily basis to maintain your body’s want for carbohydrates in examine. Dinner is the time when your physique begins to wind down for the day, so avoid something heavy. Stretching exercises support your muscles and keep related tissues flexible, besides making them less liable to be injured.
It is best to start your yoga practice with the help of a trainer, however the following asanas are easy to understand and practice.A  You will be able to control your body and mind in a better way when you start to practice the asanas apart from being able to reduce the fat deposits in the belly. The deep breathing helps in bringing a good level of oxygen to the body and helps in detoxification and burning of fat deposits in the body. Lift your head towards the sky and keep your arms on either side of the right leg with palms facing the floor. Sip water in between the repetitions if needed and relax for about 15 seconds between each round. The steps are as said above and the difference is that you have to stretch one leg at a time.
Attempt to include extra protein and fiber wealthy greens that can maintain you full for longer, leading to much less snacking between meals.
You may even attempt consuming a tablespoon of olive oil 15-20 minutes earlier than your dinner with the intention to eat much less.
The very best time to stop consuming is while you’re feeling nearly full and just a bit pang of starvation is left. As an illustration, for those who like roti reduce it right down to 1 roti as a substitute of two or three.
Plan a lightweight meal for the night time, like a transparent soup, a bit of rooster with half a cup of salad, or perhaps only a fruit or a glass of milk. Doing exercises which strengthen the muscles supporting the spine can reduce and prevent back pain. People with belly fat are prone to cardiovascular diseases, diabetes, high blood pressure, etc.
It has been found that yoga asanas targeting the core or abdominal area are more effective in removing belly fat than the crunches. The bends also helps in improving the digestive power and strengthening the abdominal muscles.A  They get maximum benefit from this yoga asana and practice it daily in the morning facing the sun. Make sure that to go for plain oats reasonably than the flavoured type, because the latter is stuffed with synthetic flavouring and sugar. Never plan to disclaim your self meals at this explicit time and try and “power by” the crave hour, as a result of it won’t work within the longer run.
Having belly fat will affect the overall appearance of the person and this may affect the self-confidence of the person.
Attempt to get not less than 6-8 hours of sleep per night time so as to win within the struggle in opposition to stomach fats.
As an alternative, be sure you have one thing wholesome and filling prepared for consumption throughout the time your hunger hits you the strongest.
Whether you want to reduce belly fat for health reasons or for achieving a better looking body, you can opt for the various yoga asanas to reduce belly fat.A  Here are some of the top yoga asanas to achieve flat looking belly.




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