5 Proven ways to burn 2 inches of belly fat in 8 weeks flat!

The fat that builds up in your tummy takes a longer time to burn in comparison to fats that are stored in the other parts of the body. 
Here are 5 effective ways to lose 2 inches of belly fat in just 8 weeks:

1. Go for a brisk walk - Brisk walking for 20 minutes every day can help you to lose 1 inch of belly fat in 4 weeks. Research reveals that going for a walk between 8am and noon is highly beneficial as working out in the morning light gives a boost to your metabolic processes, which enable your body to burn more fat.

2. Cook with coconut oil - Cooking with 2 tablespoons of coconut oil on a daily basis can help you to touch the 2 inches' mark as well. It contains medium chain triglycerides (a type of fatty acids), which are absorbed directly into the bloodstream and do not require bile for breaking them down, leading to faster digestion of fats. Plus, coconut oil doesn't increase your cholesterol levels since its fat content is burned as energy rather than getting stored in your body and causing fat accumulation.

3. Eat 3 hours before sleep - Several studies highlight that having dinner very close to your sleeping hours can hamper your sleep quality and its fat-burning ability. It not only increases your body temperature but also blood sugar and insulin levels while reducing the production of melatonin ( a hormone that regulates sleep-wake cycle) and growth hormone. For this reason, it's best to have the last meal of your day 3 hours before your bedtime so as to allow the stomach acids and enzymes to convert the food into energy.

4. Have more proteins - Several studies show that having a protein-rich diet can be highly effective in reducing belly fat. Consumption of protein can cut down food cravings by 60%, enhance metabolic rate by about 80-100 calories a day, and reduce daily calorie intake by about 441 fewer calories/ day. Both animal protein and plant protein have been found to be effective against belly fat. Try including low-fat dairy products, fish, chicken, soybeans etc in your diet to shed extra inches from your tummy.

5. Include choline-rich foods in your diet - Choline is a water-soluble nutrient that acts on those genes that are responsible for fat storage. It breaks down fat in the body and uses it as energy instead. This nutrient is found in abundance in eggs, seafood collard green, and lean meats.

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5 Proven Ways to Burn 2 Inches of Belly Fat in 8 Weeks Flat!

Did you know that lack of sleep can make you fatter? Here's how.

Lack of sleep doesn't only affect your mood and concentration levels, it also affects your weight. Studies show that not getting enough sleep can be responsible for your increasing waistline and bulky frame. 

Here's how sleep impacts your weight. 

1. Sleep deprivation leads towards consumption of foods that give quick energy
When you've had less sleep than what you require, you feel a lack of energy while performing your daily chores. This can cause you to increase your intake of instant energy-giving foods like potato chips and chocolates or other foods with high carbohydrate and fat content. As a result, you may end up accumulating more kilos on your body.

2. A sleepy brain experiences difficulty in making decisions
Sleeplessness has a negative effect on your body as it prevents you from having complete control of your brain, which may ultimately make you a bad decision maker; especially when it comes to choice of food. You may lack the mental clarity required to avoid calorie-rich foods and may try to fulfil your food cravings with the first available serving of food.

Sleep deprived people are more likely to munch on late night, unhealthy snacks, which are responsible for making them fatter. Lack of sleep also leads you towards consuming foods in greater quantity.

3. The sleep-diet connection 
Sleep deprivation results in the improper functioning of your metabolism and increases the hormone 'ghrelin' (responsible for regulating the frequency of food intake) and decreases the amount of the hormone 'leptin' (responsible for indicating when to stop food consumption). More ghrelin and lesser leptin imply more amount of food consumption, which consequently leads to weight gain.

How to implement an enhanced sleep pattern in your lifestyle?

You can try out the following remedies to ensure that you get good quality sound sleep.
- To begin with, try to abstain from caffeine consumption in any form during the afternoons as it affects your sleep routine at night. 
- Design a sleep schedule for yourself and try to follow it every day, even at weekends.
- Do not consume heavy meals or alcohol before bedtime as it may result in indigestion and may make it difficult for you to fall asleep.
- Also, you can enhance the quality of your sleep by exercising daily. However, ensure that you don't exercise just before sleeping as exercising can cause your energy levels to rise, making it difficult for you to fall asleep.

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Did You Know Lack of Sleep Makes You Fat? 

Why are your gaining weight despite working out?

Many people have a common workout woe that while they are working out for hours they are not losing weight. The reason on a broad sense is simply that you are undoing your workout. Let me explain the reasons here.

1. Calorie overload/dieting - A general opinion amongst a lot of people is that since they are working out, they can binge on their favourite foods. Another group of people are those who workout with utmost sincerity but do not eat post workout.  Both are equally harmful and aide fat generation.
2. Not staying hydrated - While working out, our bodies lose a lot of water. Often, we confuse the feeling of being thirsty as being hungry. So after a workout, when one might actually be hungry, one ends up filling the stomach with food. Stay hydrated at all times, especially before and after workout.
3. Drinking alcohol - A lot of people workout during the day and drink in the evening. This is a strict no-no and if not adhered to, you will end up gaining more weight than losing. Usually it is recommended staying completely off alcohol while trying to lose weight because drinks have calories and high sugar content. If abstaining is difficult, restrict the quantity.
4. Not working out enough - Human mind can be fooled very easily into believing what is not. We often believe that we our workout is enough and we don’t need to increase the number of counts, level of difficulty etc. It is good to give yourself a pat in the back, but never too soon.
5. Rewarding yourself - Rewarding yourself after losing every kilo is a very bad idea. Set a big goal and reward yourself only once achieved.
6. Drinking energy drinks - Advertisements promote energy drinks as a must for people who are working out. What they conveniently hide is the fact that these drinks are full of sugar.
7. Not eating enough vegetables - Many people turn to protein shakes and unhealthy foods instead of eating regular home-cooked vegetables which are packed with nutrients.


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Do You Know Why You Are Gaining Weight Despite WorkOuts?

Importance of avoiding carbs in dinner for weight loss

Ideal dinner should not be rich in carbs but fibers. If you intend to lose weight, avoid carbs in dinner. 

There are many reasons of avoiding carbs in dinner.

1. Gets Converted to Fat: Carbohydrates should only be taken during daytime as muscles require fuel to do different activities and utilize carbs to convert in energy. During night we don’t do as intense workouts as the daytime like in office or household work. If carbohydrates are taken in dinner, muscles absorb carbohydrates and store them in form of fat tissues due to lack of any activities except sleep and inner organs’ functioning.

2. Increases Your Sugar Levels: Including carbohydrates in your dinner also increases blood sugar level which is harmful for diabetes patients.

3. Makes Your Digestion Difficult: Avoiding carbs also improves your digestion. Replace it with more fiber foods instead.

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Why It’s an Absolute Sin To Have Carbs in Dinner if You Want to Lose Weight 

Burn fat while you sleep

Its unbelievable but true! you can lose weight even as you sleep if you strictly follow these lifestyle changes.

1. Eat small frequent meals every 2 hours during the day: your body needs energy for metabolic functions. Your body may crave for sweet and junk food, but have that in portions like cheese, butter, chocolate of your finger tip size, chicken/fish of your palm size is absolutely okay to have once a week, either you can substitute your cravings with healthy food like a date or a piece of dark chocolate for sweet cravings.
There are certain foods that burn fat while you sleep. 

A. Whole grains - including whole grains (whole wheat, barley, brown rice, quinoa, wheat germ etc), legumes (lentils, chickpeas, beans etc), dairy foods, spicy foods, green tea, and citrus fruits, in your daily diets.
B. Have citrus foods daily - citrus fruits which includes vitamin c plays a role in body's fat burning process.
C. Consume green tea - it boosts your metabolism as it is rich in antioxidants.
D. Spicy foods - spices are known to improve metabolism. If you've had a tasty dinner, sleep without worry that your body will be losing calories while you sleep.

2. Sleep well: how long you sleep and how well you sleep, are both equally important for your body. Minimum 8 hours of sound sleep is very important.

3. Resistance training: for your hormones to function properly and for your body to burn fat
Weight or resistance training is a must if you want to keep your metabolism high. When you lift weights, you increase the amount of calories your body burns. Hours after you lifted weight, your body continues burning the fat.



Would You Like To Burn Fat While You Sleep?

5 diet myths debunked!

The term 'diet' immediately makes you think of a starving and depriving weight-loss regimen. But diet simply means what food we eat in the course of 24 hours, one week or one month. Nonetheless, certain myths have arisen surrounding this term too and which have been debunked here:

Myth 1: cutting carbohydrate helps you lose weight

You need carbohydrates for energy. A minimum of 130 grams of carbs is recommended each day which is a far cry from low carb diets that start with 20 grams or less. Fat diets aside, what matters is how refined the carbohydrates are. Refining removes grain's fibrous coating, which leads to faster food digestion. That&#x2019;s why whole fruits with their fiber and nutrients are good choices despite their simple carbohydrates. The idea is to cut back on refined carbs such as soda and foods made with white flour while loading up on healthier carbs like whole grains, fruits, and vegetables.

Myth 2: diet foods help you drop pounds

If you scan labels for the lowest calorie and fat counts you might be doing yourself more harm than good. Pre-packaged diet foods have a lot more sugar and trans fat. As with carbs, it is the quality of fat and not the amount that matters. Monounsaturated fats (nuts, olive oils, avocados) and polyunsaturated variety (in corn, soybean) help your cardiovascular system and improve weight loss. Trans fat and saturated fat have been linked with heart disease and even cancer.

Myth 3: the more you cut calories, the more weight you will lose

If you cut your calories too far you'll end up decreasing your metabolism and muscle mass. To get the most out of calories you should choose whole foods like fresh meat and fish, and whole grains that are as close to their natural state as possible. They have higher nutrient density than refined foods as they pack more vitamins and minerals into fewer calories.

Myth 4: dairy products make you fat

A dairy-rich diet can double fat reduction and weight loss, and help prevent weight gain. Three servings of low or non-fat dairy a day is recommended every day. A cup of milk or yogurt or 1 and a half ounces of cheese equals one serving.

Myth 5: brown equals whole grain

Whole grains reduce your risk of many chronic ailments, from obesity, diabetes to cardiovascular disease. The extra fiber in whole grain is essential. Whole grain foods tend to be richer in vitamin b and e than, refined grains.

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Related Tip: 85% Indians are Making These DIET Mistakes! Are You One of Them?

If You Diet for Weight Loss, Here are 5 Myths You Might be Living With!

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