How to Lose Belly Fat Effectively in Just 6 Weeks, Even Sitting At Home

How to Lose Belly Fat - The Trend Bytes

Nothing is surprising to see belly fat, even the person who is having flat abs also has some belly fat. Belly fat is excess fat that you have surrounding the organs in your stomach. Belly fat doesn’t seem nice on anyone and in any outfits, whether you wear a western dress or traditional. Everyone wants to get rid of it. Now the Point to think that How to lose belly fat or What are the Steps that We need to be taken to get rid of it?

As we all are now in a situation where we cannot go to GYM for any workout and we are quarantined in our homes since so many weeks and this is affecting our fitness to the core like we are just having meal and sleeping and just gaining weight because we aren’t in a position to join any GYM or be able to do a workout. With the increase in belly fat, we can be overweight too.

So what can we do ? or how can we lose belly fat in this situation? This question must be arising in many of your minds whenever you see yourself in the mirror. But not to worry at all, as the Great man said, “Where there is a will there is a way”. So In this article you will learn that how you can lose your belly fat by doing belly fat loss exercise at home.

Before moving forward let’s know why do you have belly fat because to cure something, you must know the reason first behind it.

Reasons behind having belly fat are –

1) Poor diet

2) Sugary food, such as cakes and candy, and drinks, such as soda and fruit juice, etc.

3) Too much alcohol, If the intake of alcohol is higher in your life then it can cause a variety of health problems, including liver disease and inflammation.

4)Lack of exercise, Exercise obviously very important for everyone to stay healthy and active and lack of exercise can become the reason of lots of body issues including belly fat.

5)Stress, Stress id found to be the important reason of increasing belly fat and with this leads to many other mental problems too.

6)Genetics, It can be genetics too but still you can reduce it by putting efforts into the right direction.

7)Poor sleep, If you sleep less than 8 hrs then it will cause you many other problems also. Your body and mind needs the minimum sleep of 8hrs.

8)Smoking, Smoking is also the reason of the increasing belly fat.

Now we’ll know about how to lose belly fat without going to the GYM and even staying at home how we can do that.

What is the belly fat loss exercise at home?

How to Lose Belly Fat - The Trend Bytes

Walking can help you to the extent to reduce your weight. You just have to walk for about some minutes. Walking can help to keep you mentally strong. It is proved that it helps in reducing depression, anxiety, mood swings. It also boosts self-esteem and reduces symptoms of social withdrawal. To experience these benefits, aim for 30 minutes of brisk walking or other moderate-intensity exercises three days a week.

When it comes to your walking, gauge your intensity of walking on a scale of 1-10, you should breathe quickly within 5-6 efforts, at this time also you’ll be able to talk easily. In the effort of 8-9, you must breathe heavily and only answer all the questions by saying yes and no only. Since your intensity varies with your fitness level, vary your speed and energy to reach the recommended effort range for each walk.

Power Walk

To warm up yourself, walk at a normal pace for at least 3-5 minutes so that you can cool down yourself, catch your breath, and then complete your walk. Focus on maintaining an effort level of 5-6 intensity until you’ve completed your session for the day.

HIIT Walk

Cover your distance in minimum time. Walk for 3-5 minutes at a normal speed to warm up your body and then repeat the HIIT interval set( Walk at a brisk pace for at least 3 minutes, at an intensity of about 5-6, Jog for 1 minute at an intensity of 8-9)until you’ve completed your session for the day. Remember to walk for 3-5 at a normal pace so that you can cool down yourself, catch your breath, and then complete your walk.

Easy Walk

It’s important not to overdo it and this is just to maintain your balance in a fitness routine. Also, stress relief is a great way of reducing belly fat causing cortisol levels. This is all about enjoying the moment. Just relax and make yourself happy and good.

Weekly Walking Plan

Here is the weekly walking plan that helps you to lose belly fat if you follow this plan.

WEEK 1

Monday – 15Minutes – HIIT walk

Tuesday – 30Minutes – Power Walk

Wednesday – Rest

Thursday – 15Minutes HIIT Walk

Friday – 15Minutes Easy Walk

Saturday – Rest

Sunday – Rest

WEEK 2

Monday – 15Minutes – HIIT walk

Tuesday – 30Minutes – Power Walk

Wednesday – Rest

Thursday – 15Minutes HIIT Walk

Friday – 30Minutes Easy Walk

Saturday – Rest

Sunday – Rest

WEEK 3

Monday – 30Minutes – HIIT walk

Tuesday – 45Minutes – Power Walk

Wednesday – Rest

Thursday – 15Minutes HIIT Walk

Friday – 30Minutes Easy Walk

Saturday – Rest

Sunday – Rest

WEEK 4

Monday – 30Minutes – HIIT walk

Tuesday – 45Minutes – Power Walk

Wednesday – Rest

Thursday – 30Minutes HIIT Walk

Friday – 45Minutes Easy Walk

Saturday – Rest

Sunday – Rest

WEEK 5

Monday – 30Minutes – HIIT walk

Tuesday – 45Minutes – Power Walk

Wednesday – 30Minutes HIIT walk

Thursday – 30Minutes Power Walk

Friday – 45Minutes Easy Walk

Saturday – 30Minutes Power Walk

Sunday  – Rest

WEEK 6

Monday – 30Minutes – HIIT walk

Tuesday – 45Minutes – Power Walk

Wednesday – 30 Minutes – HIIT Walk

Thursday – 30Minutes Power Walk

Friday – 60Minutes Easy Walk

Saturday – 30MInutes Power Walk(Optional)

Sunday – Rest

How It Works

Your walking time gradually increases every week to build up to the proven, belly bursting total of 150-210 minutes of walking per week.

The main motto is to make it up for you. if you are a regular walker then you can walk for then the minutes I’ve told you or for all days if you feel like doing so.

Remember to walk with a good posture, keeping your abs drawn slightly in, with your shoulders back and chest wide. Drive your arms back and forth to increase your walking speed.

Nutrition also plays a vital role for you to lose belly fat and you should also keep a check on the meal you are having. Having a good amount of nutrition is equally important for your health and to lose belly fat and therefore you must have a healthy diet plan for your day.

Yoga is very beneficial too to get rid of your belly fat, and you can do very easy Yoga Aasans to lose belly fat. With Walking, you should do Yoga also in a day in the early morning.

Let’s know about the Belly Fat Burning Food that helps you to lose belly fat with regular walking.

Belly Fat Burning Foods-

  • Avocados
  • Bananas
  • Yogurt
  • Berries
  • Chocolate Skim Milk
  • Green Tea
  • Oranges and red peppers have Vitamin C which helps you zap up to 30 percent more fat during exercise

 

Bring these belly fat burning food in your daily diet and You will self feel the change in you if you follow these recommendations that I advise you above. Just do as I advise and then you will be able to lose belly fat and be able to get rid of it.

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