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Know how you can reduce tummy

By  ,  Onlymyhealth editorial team
Apr 09, 2013
4.8 / 5(4 Ratings)
Quick Bites

  • A balanced diet and exercise is the best way to get a flat tummy.
  • Crunches and leg raises are the two basic exercises for abdomen.
  • Always get enough sleep in order to keep yourself fresh.
  • Avoid fatty and junk foods to keep away from excess weight.

More

Look at yourself and think if you really deserve a bulging tummy. Think how you would look with a flat tummy and rock hard abdomen. Now here is how you get it.



How to Reduce Tummy

Eating a balanced diet and regular exercise is the safest way to getting a flat tummy. Go in for a diet rich in proteins and minerals, avoid junk food, get enough sleep, drink plenty of water, reduce your sodium intake and see your confidence improve as your tummy gets tighter.



How to reduce tummy


Exercises to reduce tummy

  • Strive for a 30 minute workout on alternate days. Indulge in full body exercises like lunges, push-ups, and pull-ups, for one set of 15 repetitions. Don't forget to follow every exercise with one minute of jumping rope. You should be able to burn around 500 to 600 calories per workout to reduce your tummy.
  • Crunches and leg raises provide best results for your question about how to reduce tummy at home. Begin by doing three sets of 20 repetitions. You could also do planks; hold your body in a push-up position on your elbows for 30 to 60 seconds.
  • To get rid of your love handles, go in for side bends. Do 20 bends on each side.
  • Remember, core muscle strength is the key to strengthening the abdominal muscles and losing excess tummy fat quickly.
  • Also, do not shy away from weights; they are the best exercise to reduce tummy. You can use weight machines and other gym equipments to help you reduce tummy fat fast. Use the cycle, the twister and the treadmill. All these will help in gaining overall strength along with your tummy.

 

How to Reduce Belly Fat with Dietary Modifications

  • Avoid junk food at all costs. Products made with white flour (maida) are a strict no. For instance, in white bread all fibre has been removed. Increase your fibre intake by consuming more whole grain products. Avoiding chips and cookies is the key to reduce belly.

 

How to Reduce Tummy

 

  • Little changes in your diet can go a long way in determining your waistline. For instance, switch whole milk for skimmed milk. Low fat dairy products are also a great source of protein. Swap your ice cream sodas for lime water and butter milk.
  • Instead of three heavy meals, take six small meals. Eat to satisfy your hunger, not your tongue. Know when you are full.
  • Keep a gap of two hours between your last meal and sleeping. Foods eaten close to bed time get stored as fat.
  • If you want to reduce stomach, skipping your breakfast is a bad idea. It has been proved by studies that your body’s metabolism gets a jump-start with a balanced breakfast. In fact, not just the mornings, breakfast keeps your metabolism going for the whole day. When you skip meals, your body’s metabolism slows down which forces the body to break down muscle tissues for energy and conserve fat.
  • You can minimize your water retention by avoiding sodium intake i.e. your salt intake. For flavour, use other herbs and spices.

 

 

How to Reduce Belly Fat with Lifestyle Modifications

Your lifestyle often determines your health. It is therefore important to inculcate healthy habits.

 

  • Ask us how to reduce tummy and we will tell you that proper sleep goes a long way in ensuring that your waistline stays under check. People, who are sleep deprived, feel dull all the time and tend to overeat. It is important to take your 7 to 8 hours of sleep for optimal weight management. This is not useful just for temporary weight loss but supports weight issues in the long run too. People who have a full night’s sleep tend to feel less hungry through the day. To sleep properly at night, studies recommend switching off your electronic gadgets an hour before going to bed. Also, do not smoke and do not drink the night away.

 

How to Reduce Tummy

 

  • Stress is a big culprit in causing fat to collect around your tummy and makes it difficult to reduce belly fat. When you take too much stress, your body secretes hormone cortisol which leads of fat build-up. This fat build-up happens around the organs in the abdominal cavity. Staying stress-free has a big role to play in keeping our hormones normal and reducing tummy fat quickly. Try stress-busting activities like meditation, bubble bath, or listening to music.
  • Leading a sedentary lifestyle is one of the biggest reasons of fat build up in the middle body area. Avoid sitting at one place for long duration. If you are in a desk job, take short breaks for coffee, go for a walk after lunch, go to the water dispenser yourself to fill your water bottle, try and work while standing whenever you can. Try walking to the nearest bus station home instead of taking a conveyance or ditch your bike and walk to the grocery shop every day to reduce your tummy.
  • Snack healthy, instead of cheese sticks, munch on walnuts and almonds.
  • Most people are very enthusiastic when they begin a new exercise your diet routine but lose interest when midway. The idea is to inculcate these practices as a way of life.

 

How to reduce fat around your stomach with home remedies

There are some Ayurveda tips to drop the fat deposits around your belly.

  • Starting your day with lemon juice is one of the best ways to lose that tummy fat. Squeeze a lime in a glass of warm water and add a pinch of salt to it. Drinking this beverage regularly every morning will not only eliminate your paunch but also boost your metabolism.

 

How to Reduce Tummy

 

  • Replace your white rice with wheat products, Brown rice, brown bread, whole grains, oats, and quinoa are very good dietary alternatives.
  • When you want to lose fat from your midsection, you should keep your body hydrated. Drink sufficient amounts of water to get rid of your belly fat at home. Drinking water removes toxins from your body, boosting the metabolism and reducing your stomach fat. Herbal tea is another tasty alternative to drinking water. Green tea is rich in catechins. It is a compound that aids fat metabolism in your body. An increased metabolism helps the body to shed fat faster.
  • Chewing two or three cloves of garlic every morning and following it with drinking a glass of lemon water doubles up the weight loss process. It also ensures a smooth blood circulation in your body.
  • Avoiding red meat is recommended in order to reduce tummy fat. Plus, including lot of fruits and vegetables in your diet helps the fat loss process. Ingest a bowl of fresh fruits daily every morning and evening to supply your body with various antioxidants, minerals and vitamins.
  • Using lots of spices like cinnamon, ginger and black pepper in your daily meals help improves your insulin resistance and reduces sugar levels in your blood. They are also loaded with health benefits.

 


Knowing how to reducing your stomach fat shouldn’t be much of a trouble if you can be regular with exercises and follow and the right kind of diet. Most crash diets and strenuous exercises only leave you exhausted. The above mentioned simple tips to lose tummy fat and get going to find a better you.

Read more articles on Weight Loss Exercises.


 

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Comments
  • Hilja30 Jan 2015
    I would like just to thank you for the good advice and directions on how to shape our bodies
  • fadila01 Jan 2014
    i love this article. thank you! It is because of the tips on this article, that i have been following all these days), my tummy is now getting back into shape.
  • piya chawla12 May 2013
    I'll try and hope it works. and can this this reduce the weight of whole body or only tummy
  • Rohan03 May 2013
    I'm 24 and 5'5 and I weigh 200 pounds. I work out and I'm strong. I play rugby as prop and baseball, yet I can't lose belly fat. I want to reduce tummy so I can feel better about myself. I don't know how to reduce this portion of fat. I need some tips, like how many bottles of water should I drink? How many sit ups a day? How long should I do sit ups? What should I eat? And, how long will it take to get a flat stomach?
  • Nipun Ahuja22 Apr 2013
    This article is really helpful in reducing tummy. I tried it for myself as I was eagerly searching for effective ways to reduce tummy and then I found this article. Thanks for sharing these tips.
  • Gargi Mathur22 Apr 2013
    Hi, I am a 21 year old girl. I have put on weight these days. I am 5 feet 4 inches and my weight is 57 kg. All I want is to reduce tummy in next 10 days. Since, we have a family get-together next month, I don't wanna look fat in the Indian traditional outfit. I don't want a crash course, but please suggest some exercises or diet plan, which will help to reduce tummy partially, if not completely.
  • Name10 Apr 2013
    I want to reduce my overall weight, so please help me.
  • sridevi04 Mar 2013
    Dont sit after ur dinner and lunch.Take dinner before 7 clock...at least do 10 mins excercise
  • harish28 Feb 2013
    i m reducing my fat day by day so plz send me tips on how to reduce overall weight
  • Piya Jaiswal16 Jan 2013
    Hai could you please help me out with having a thin hands b'coz my body is very good but my hands are very fat and its looking very odd... and many people will be working so they dnt hav tim to exercise after eating so how can they reduce their tummy... I mean how to maintain good physic at offic hours also even when we are busy
  • nil08 Jan 2013
    I want to increase my weight.now my weight is 46kilo.my height 5feet 2inchee.my age is 25 year.i work in a office.my belly fat increase day by day.how can i reduce my belly fat and also increase my weight
  • rick31 Dec 2012
    i do shifting duty,how do i reduce tummy
  • tamanna11 Dec 2012
    My height is 5'3 nd my weight is 63.i want to reduce my tummy nd legs fat.plzz give me tips to reduce.i walk 30 mins in a day..i control my diet but i dnt know why it increasing
  • shalini04 Nov 2012
    how to reduce fat on tummy plz help me
  • Shara Dcosta31 Oct 2012
    HI, Myself Shara Dcosta i am 27 yrs old i am 5.4 inches & my weight is 57 my weight is proper according to me but i have a tummy fat. Pls help me by giving some tips to reduce the same without exercising. i walk half an hour twice a day . Pls help
  • jijo poulose29 Oct 2012
    Iam 28 years old man my stomach is bit more plese suggest me the tips to reduce stomach
  • anil09 Oct 2012
    Good. Article was fine, but we should apply.
  • Praveen02 Oct 2012
    I do exercise and maintain proper diet and its best way do reduce fat ,get hold of an experienced Trainer who can motivate you. I am doing Zumba @ Tallwalkars and its helped a lot, lost 4 kgs in month and reduced my stomach, Good for Stamina as well. Eat well, Sleep well and Avoid Junk !!
  • Balwinder30 Sep 2012
    All of you have get up early in the morning do exercise, running, jogging etc to burn calrs atleast 1Hr. That is only the best best way to reduce weight/belly
  • Pradeep19 Sep 2012
    Hi Vartika ...considering your young age, I have a tip that is proved. Please start taking Sauna bath every day this will help you dilute unwanted fat in your body
  • Maria19 Sep 2012
    I am a 27 yrs old working female, due to contionous sitting my tummy has come out. I eat very limited and that too home made food. Can u please something to reduce my tummy without exercise.
  • ZOEB KHAN18 Sep 2012
    SIR IAM 22 YEARS OLD AND IAM VERY FATY BOY MY TUMMY IS VERY BIG & MY WEIGHT 100KG SO PLZ HELP HOW SHOULD DO I LESS TO MY TUMMY
  • Sathish kumar15 Sep 2012
    Hi, send me more tips to reduce weight and belly..
  • divyangna dwivedi12 Sep 2012
    i am 22 yrs old,my weight is inceasing dau by day and my tummy is also increasing..plzzz sugest something,
  • AMOL11 Sep 2012
    Hie I'm 30 & my somach fat increasing day dby day pls suggest home tips
  • vinu.S10 Sep 2012
    Im 22 yrs old now my weight is 56kg i want reduce the tummy & my weight is 5kg help me out of this..& provide me the tips which reduce the tummy & weight....
  • mani07 Sep 2012
    hey..frnds,,, im 22 year old... having a weight 81kg...nd also hv tummy nd cheat fat...how i cn reduce it,,, plz help me...im worried abt my conditon,,, if any one know somthng dat really gona work. so plz plz tell me... thnx alot
  • Clifford Peter 05 Sep 2012
    Hai good tips and on reducing belly and thanks a lot
  • Sreenivas V31 Aug 2012
    Hi, I am 24 Years OLD(Male). i have excess fat in my stomach part & i have fat at chest too, by which i am looking like Aged person. I do have Alcohol occationally once in a month (1beer/2pegs), i do smoke daily one stick.............. Please suggest me some solution for my problem
  • yasovanthi29 Aug 2012
    i am 36 height 5.0 feet 68 kgs diabetic since 4 years treatment on medicines previously insulin i have attained typical pear shaped body large tummy and fat around the thighs kindly suugest some diet as well excercises is surgery a good idea
  • sonu27 Aug 2012
    i m 20 yrs old and ,,,,,,,,,,, my height is 5 ,,,,,,,,, and weight 54 kg ,,,,,,,,, bt arms are 2 heavy ,,,,,,,,, and have tummy ,,,,,,,,,advise me sumthing ........ i want to reduce
  • Pooja21 Aug 2012
    These are some excellent tips. I am going to try them right away:D
  • SREEKANTH16 Aug 2012
    ITS NOT ONLY FOR ANITHA.ITS BEETER TIP FOR ANY
  • SREEKANTH16 Aug 2012
    HI ANITHA DO A SMALL EXERCISE HANDSUP BY SHOWING UR HANDS TOWARDS SKY AND TURN UR TUMMY 12 TIMES LEFT AND THE SAME RIGHT.DO IT FOR 2 TIMES EVERY DAY MORNING AND EVENING.WHILE DOING STRESS SHOULD AT TUMMY AND HEAD SHOULD BE AT SKY.SKY MEANS NO NEED TO GO OUTSIDE AND DO.JUST DO IN HOME ITSELF
  • sowmya16 Aug 2012
    i have big fat how to reduce pls help me
  • patsy13 Aug 2012
    hey,i am thin but the only problem i have is my tummy which is big then my other parts of body.please help me how do i reduce my tummy and also help me to increase my cheek
  • Karan13 Aug 2012
    Hi everybody am 22 years old and having weight around 85 kg so it would be really helpful if someone suggests good exercises because i sleep late at night i cant go for jogging.
  • mohammed shabbir ahamed.k13 Aug 2012
    i am 24 yrs old and my weight is 80 so please help me to reduce
  • selva13 Aug 2012
    Hai i want to reduce my belly within one week what are my good diet foods...............
  • srijit das08 Aug 2012
    Hello im SRIJIT 27y old, weight-85kg how to reduce atleast 25kg in 2mnt.
  • suganya05 Aug 2012
    hai ! am 20 years old.i need to reduce my belly. it is not looking nice while wearing nice dresses. please help me to reduce it?????????
  • DINESH30 Jul 2012
    Hiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii plss tel me how to reduce my tummy i dont have time for excise so plssssssssssssss guide me i use to drink beer and whisky bt i have stop competely now !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
  • swati26 Jul 2012
    i am 19 years old and my weight is 70 kg because of weight i loose onfidence plz tell me some ways how i can fast reduce my weight plzzzzz tell me chart of diet that i should take everyday i am vegetarian
  • SHARAD24 Jul 2012
    Hi folks... I have been going through the trail questions above. The simple thing you need to do is after breakfast, lunch, evening snacks and dinner always drink warm water. Do not walk immediately after meals. Sit in a position as you would have done in your school days. Take a spoon of honey and a tinge of lime with warm water first thing in the morning and have a little walk. I lost 24Kgs in 18months. Now I am 69kgs and reducing.
  • karan20 Jul 2012
    hi my self is karan i am 33 yrs old my ht is 5'11'' and my wt is 98 kg and i am a chain smoker , i am unable to do exercise because of less breth and i waana reduce my wt so pls suggest me something workable. Mail me here computer_g@rocketmail.com, due to this i am still single i m lookking like 40yrs.
  • devi20 Jul 2012
    Thank u
  • Kart.chella18 Jul 2012
    Simple enough..... reduce all your Junk foods rich in calories and starve only for night session. There is a proverb....Eat like a Prince in the morning, King in the afternoon and a beggar in the night..... so make your stomach to starve in the night by having only hot drink like black tea without sugar or a cup of hot water (mild hot)...... This is not a one day activity..... ensure to continue for a month and could see the changes.....I observed myself....
  • karthik16 Jul 2012
    hi charms/ pricess............ here is one tips to reduce tummy take one cup of warm water mixing with honey n half piece of Lemon Juice have it in a empty stomach................
  • surendran14 Jul 2012
    im from chennai, i have no time to exercise . Give instruction to reduce my weight and tummy.
  • aishwarya13 Jul 2012
    i am 20 and i am slim but hav got a fat belly. how am i to reduce it ? it looks very ugly please help me.............
  • Sneha12 Jul 2012
    Please give me the tips to reduce my tummy...... i dont have time to do excersice............
  • gowtham11 Jul 2012
    hi im 21 and im overweight above my age.............. i just dirnk oly a few occassions............ can u suggest me ways to reduce my weight.................
  • sweety11 Jul 2012
    hi,im 21 years old ,i had little bit fat in waist and thighs ,can u tell me how reduce that
  • priya09 Jul 2012
    i am a 17 yrs old girl........according to my age it is overweight....i dnt have time to do exercise.....plz suggest me a suggestion to reduce my tummy...thank you.......
  • preety07 Jul 2012
    hai iam preety i want to reduce my tummy pls suggest 2 me 2 become thin i dnt hv time 2 do excer
  • rani04 Jul 2012
    Gud ideas plz tell abt... Sm more exercises plz
  • Saravana !!!03 Jul 2012
    Thank u... Really helpful...
  • shreya03 Jul 2012
    how to get my tummy back....
  • Adi 27 Jun 2012
    I am 22 old My tummy is lot And i drink lots of Vodka or beer is effect on my tummy?
  • tanvi26 Jun 2012
    hey thanks for the ideas i am sure they would help me alot to loose weight
  • tanvi26 Jun 2012
    i am tanvi of 16 years old and i want to reduce weight becoz i am too fat according to my age and all these ideas will help me so i am really thankfull
  • Manoj Shah24 Jun 2012
    I am a businessman and hence I am always sleep by 1:30 therefore unable to wake up early. There's the main problem, due to that I am irregular in exercise and in those days my tummy is become (kamar se) kamara ... Plz guide me that instead of morning exercise can I do yoga in evening? I take lunch at 1:30 or by 2:00 o'clock. Is it a right time to do exercise at 5:00 pm.? For your information I dailuy take dinner at 9:00 or by 9:30pm. Plz guide me diet also and aasans for reduce tummy.
  • honey20 Jun 2012
    metformmin reduces blood sugar.. its too dangerous.. just read about hypo glycemia... if u dont know about drugs dont use it.. i know coz i m a doc. for natural fat burning drink warm lime water with a lil amount of salt empty stomach every morning and stop eating butter, junk etc.
  • vikneswary14 Jun 2012
    i have tummy fat.can"t wear nice dressess nowadays.... pls help me.... but m just 46kg
  • Tawheed Akhtar14 Jun 2012
    I am 60 yrs. old and partially mobile ,after a femour surgery,how to reduce my tuummy, when I am not in a position of doing any exercise.
  • Lorna Syanora13 Jun 2012
    Hi m 21years of age slim n tall but noticed dat i have a fat belly. will skipping alone help me reduce it? Plz help me.
  • vartika12 Jun 2012
    hii i m 20 yrs old.i have fat in my tummy.n i hate it.every one teases me..pls help me to reduce it..
  • piykali06 Jun 2012
    I am 15yrs height 5.2 weight 50 kg but i have fat in my tummy because of that i am not handsome, i want a perfect body or a well toned body. for that do i have to go to gym or can achieve it at home. please suggest me some ways that will help me. a
  • Chandrani Datta05 Jun 2012
    I have a slim figure and I weigh 50 kgs. Recently I have observed fat accumulation in and around the tummy region. Please help
  • dominic04 Jun 2012
    I need to lose my belly fat quickly, so is there any miracle treatment.
  • anitha 26 May 2012
    Hi, will you pls tel me with out any exercise,can we reduce my tummy, i don't find time to do any exercise since i am working.
  • Rinki18 May 2012
    Going on diet plan to lose weight
  • Saina28 Feb 2012
    Hey Thanks for all these supplements ! But I've also used Metformin to reduce my sugar levels to decrease my weight !