Observing belly fat increasing rapidly, and the most favorite dress is left in dreams to wear!
Feeling shy of going in public meetings!
The attention going to the bulges when looking in the mirrors!
This is a very bad feeling indeed. every person loves to maintain that fitness figure, but it requires a lot of work.
Obesity is a very common problem these days, and this problem demands a full concentration and dedicated work. being over-weighted, being obese, being fatty, being extra healthy doesn’t appears to be looking good enough.
the first and foremost thing i would like to share with you, is that this maybe tough for you at first, you may loose all hopes to loose the extra pounds, but like every problem, this too has a solution. all you have to do is stay dedicated. here in this post i will try to share all my tips and tricks to loose at least 5 kilograms in one month. and the results will be very encouraging. they include all the tips, hacks, exercises, routine and some information on your diet without making you starve!
- NOTE YOUR CURRENT WEIGHT AND BODY MASS INDEX
i recommend this as the first and foremost step so that your goal is set to be achieved for future. note down your current weight and body-mass index on a diary and put a minus 5 ( – 5 ) in front of it. You got to beat this score in one month!
- MAKE A HABIT OF DRINKING WARM WATER “ONLY”
drinking warm water only has proved to be the easiest and best method to loose up to 5 kilograms in a month. drinking chilled ice water or refrigerated water helps the fat molecules to thicken and increase the obesity whereas the hot water is going to help the fat molecules to dilute fast and keep you healthy.
- DRINKING WARM WATER WITH HONEY IN MORNING
mix one table spoon of honey with warm water and drink it empty stomach in the morning. this drink is both super tasty and super healthy. honey helps to purify the body and kill the fat molecules fast, whilst drinking warm water with empty stomach helps to reduce the fat very fast.
- SURYA NAMASKAR EVERYDAY
Surya namaskar is the most beautiful
exercise of yoga. it allows all the muscles of your body to work actively. this asan is done slowly, making the full control on the breaths and the whole body balance also. it not only allows the muscles to move but also helps in stretching. it makes the whole body active and ready for the workout, that’s why it is performed first and foremost while doing yoga exercises. doing this exercise once is great, but i prefer to practice it at least 5-7 times in continuation. after it is done, you can actually feel how your every muscle has worked and how the blood is rushing through the body. i would also recommend you to first learn all the details of this asan, practice it everyday correctly. when you feel confident, start doing it 4-5 times. after doing it 3 times or maybe 2 times, you will start feeling the stretch in your body.
- A TOUGH EXERCISE ROUTINE
i am going to list all the must do exercises in the morning. yoga and exercises are a must in morning. doing them again in evening are your choice but morning workout is must. both yoga and cardio is worth it.A. STRETCHING OF ARMS IN NAMASKAR POSITION
stretching helps the side bulges of the stomach to dilute fast. the exercise should be slow, then only it would be effective. join your hands in a namaskar mudra and raise them above your head. stretch as much as you can. then slowly stretch left then come back. wait for 1 second and then go rightward. make sure your toes are joined and not apart. slowly stretch and keep feeling the stretch on your stomach sides. more the bulges more strong the feeling of stretch. do it 50 times i.e. 25-25 each side. again do it while opening the legs wide. this too provides a good amount of stretch. do it again 25-25 each side.this is my favorite exercise of my routine. doing this everyday helps to reduce the side bulges very very fast only if done with a slow speed.B. STRETCHING OF SINGLE ARM
now, this exercise is in a combination
with the previous one above. the only difference is that it is done with a single arm at once. do it 20 times, i.e. 10-10 each arm. once with legs joined and knees straight, stretching the arms to its best, feeling the stretch. next do a pair of 10-10 with legs wide apart. allowing maximum stretch as shown in the picture here.
C. STANDING STRETCH (TAADAASAN)
this is a yoga asan. it helps to increase height and tries to relax all the nerves of the body, head to toe. make a grip of your hands and stretch them up. make sure your shoulders touch your ears. try to stretch as much as possible. after a second, lift your heels up. stretch maximum.
this asan also helps the body to stretch and make all the muscles active.
This is a very popular asan from the yoga, to finish the belly fat rapidly. just like the above asan, without lifting your heels. try to stretch your hands above your head, and from your back, push your upper body ahead and bend down. try to touch your toes with your fingers and your head on your knees. at first the fat belly won’t allow, but practicing this asan everyday 20 times, makes this happen. this asan can also be practiced while sitting. it helps to reduce the belly and also the calf muscles. this is a very effective asan. those, who have knee problems, can practice this asan while sitting, and this allows the stomach to reduce and it also reduces the weight on knees. it is effective for toning your legs also.
E. JOGGING AT ONE PLACE
jogging at one place is effective to reduce the thigh fat. it makes all the tension on your thigh muscles and makes them work more. imagine as if you are jogging and you are tied to a tree. you can’t run but you have to jog just standing at one place. practice it for 1 minute everyday and gradually increase the time every week, and see toned thighs.try to push your leg as above the stomach as you can it may make you out of breath at once, don’t stop immediately. trying making your speed low, more slowly and keep taking deep breath. try not to stop, do it lightly.
Trikon means a triangle in Sanskrit.
by its name, it suggests to form a triangle with the body. stand with legs wide with shoulder length. stretch your arms wide at your side with shoulder level. slowly, bend to your right, making your right hand grip your right feet and your left arm straight up without movement. try to watch your left arm. come up and then do the same bending leftward and watching your right arms up. this too is a favourite exercise in my list. this particular exercise should be done 20 times(10-10 each). it has got one more variation. making a triangle, open your legs at shoulder level. try to stretch your arms wide at shoulder level. now touch your left arm with right foot. come up then touch the right arm with left foot. this helps to reduce the stomach immensely.
G. PARVAT ASAN
this yoga asan, helps to reduce fat,
stretch calf muscles and increase height. it starts by lying on your stomach with chin touching the floor. keep your hands near your chest. now push your back upside, hips up and put the pressure on your toes and hands. “Parvat” means a hill. thus your body forms a hill like structure. stay in the position for 2-3 seconds and slowly come back. repeat 5-6 times.
- DON’T KEEP A BIG GAP BETWEEN MEALS
meals are important part for the day. there should be a maximum two hour gap between meals which means the meal should be appropriate and not heavy.
- TRY TO TAKE LIGHT FOOD
start loving oats and “daliya” if you want a fitness figure. we are now lucky enough we have got a variety of oats flavors. they actually help in making you feel your stomach is full and you are done for the meal. but they also don’t let fat increase rather give you more strength and energy. they help immensely to loose weight. make them your friend.
- START TO AVOID SUGAR AND LOVE HONEY AND NATURAL SWEETENERS
Nature has provided us with a lot of fruits. we have honey available everywhere. we have “gurr”. try to avoid sugar as much as you can and try to rest your sugar cravings by natural fruits and honey. avoid chocolates for some days (don’t ban them, that’s difficult… after all chocolate which contains cocoa.. that’s good for heart.. but for a month.. avoid it ). do not take milk/banana/mango shakes!!
- DRINK PLENTY OF WATER
so none the less, water is the medicine for most of the things, make more intake of water as possible. it helps you feel full and avoid unwanted meals and fats. it also helps to dilute fat and keep you hydrated after burning so much calories.
- DINNER BEFORE GETTING LATE
The most appropriate time for dinner is before 8 p.m. this allows the body to digest the food properly before sleep. the stomach and intestines need time to digest food and its important to provide them with sufficient gap.
- DINE LIKE A BEGGAR
it is rightly said to dine like a beggar. you must eat very little at dinner time. if you eat 3 chapattis make them 2 and try to eat light things. i won’t say just starve on fruits only, carbohydrates are important for a healthy body, just lessen the intake.
- HAVE A VERY GOOD AND SUFFICIENT SLEEP
waking up late and sleeping for less time is a great cause for obesity. try to take sufficient sleep of about 7 hours daily to remain active. small amount of sleep makes the body lethargic and this results in our inactivity, making us lazy and fat. avoid it!