weight loss with calorie count

Weight Loss with Calories Count- 17 Easy Way

Here we present 17 Easy Way for Weight Loss with Calories.

That if you follow will get rid of the belly fat in a quick and easy to follow manner.

Introduction on Weight Loss with Calories Count

For Weight Loss with Calories Count, I am very much sure that most of the population in the World has this belly fat,

And they always think about how to reduce their belly fat in an easy way without suffering much.

Here I like to talk about the psychology of some people. Some people,

Who have belly fat, will not try to work out hard to get rid of their belly fat.

Or they would not like to do a diet.

Then how you can get rid of your belly fat.

It is an impossible thing for you to reduce your fat in your body regions without suffering.

You may read so many articles or magazines or you may see so many videos related to these things.

But if you do not suffer hard to get what you want, you never reach your goal.

So just start.

If the people look thin in other parts of the body,

But they only have the fat in their abdomen region that means if they have only had belly fat,

Then the chances of risk are more.  

Then why this belly fat will come?

For whom it will come?

What are the foods or precautionary measures we should take to get rid of this belly fat?

Which kind of exercises we should need to do to burn that belly fat?

What we should need to do in this process?

Foods and exercises to avoid in this process?

Yes, I am going to answer this entire question today. 

It is a fitness goal that can change people’s lifestyle with good physical exercise and a balanced diet.

Let us Understand 16 Easy Ways for Weight Loss with Calories Count

The causes are simple that every normal people know very well about the causes of the belly fat.

There are many reasons to gain belly fat, the main reasons are:

ü As I already said, many people do not like to follow the diet.

They always eat stomach full.

It is really not good for many people as they will not do workouts as they eat.

So the food will not be converted into energy. Instead,

It is converted into fat.

That is called belly fat in their abdominal region.

The sugar is the main cause to become fat.

If you eat more sweets, then I am sure you will not only suffer from belly fat,

But you will suffer from many diseases.

We can also say that consuming alcohol is also bad,

That it can also increase your belly fat.

Not only belly fat but you can also become fat

As I already told that people will not do the amount of exercise, as much as they eat.

We want to do more workout than we eat to burn the belly fat.

But most of the people are lazy to do that.

Another reason can be stressful, when we feel stress, we often eat more food.

Not only younger people but also the people who have tensions, family problems.

They can not sleep.

So this leads to unhealthy eating habits which lead to belly fat.

Some of the researches show that smokers have more belly fat than non-smokers.

So smoking can also be the reason.

So fat like this can be very difficult to reduce.

There are some peculiar ways for quick weight loss,

Lets understand about them below

1. Try to upgrade your Eating Habits for Weight Loss with Calories Count

As I told before, Sugar is one of the main factors for weight gain.

Hence stopping the sugar improves your weight loss plan completely.

Stop eating junk foods and oily foods.

As we all know junk foods and oily foods are very bad for health,

As they contain high oil content and not digest quickly.

They can increase your belly fat furthermore. 

Completely stop eating carbs that we call maida(white flour).

Because the digest too quick that the fat can be stored.

Eat low-calorie food such as the food that contains rich in vitamins, nutrition, and minerals. Like

  • Fruits,
  • vegetables,
  • pulses
  • and nuts

Take fiber-rich foods.

Eat plenty of fruits and vegetables.

 Take green tea in your diet and exercise well,

So that it can fight with fat since it contains antioxidants.

2. Reduce your alcohol consumption for Weight Loss with Calories Count

If you are an alcohol drinker and you want to burn your fat.

You should ban alcohol yourself.

Because it contains sugar which can increase your weight gain.

Reducing alcohol may help reduce your waist size. 

3. Develop a workout routine/increase your exercise:

  • With the help of a balanced diet, we can able to lose some fat from our body,
  • But from some specific parts of the body like belly, thighs, waist, back, etc.
  • We should build exercise routing for a specific part of the body.
  • In our busy lifestyle, we have so many problems.
  • So we won’t have much time to care about our bodies.
  • But it is necessary to keep our belly flat and our body healthy.
  • By doing both aerobic exercise and strength training can help people to reduce their belly fat.

4. Get more sunlight:

We know very well that sunlight can help us to get some vitamins.

And not only that sunlight can help us to gain weight and metabolic dysfunction.

5. Reduce your stress : 

  • The people, who want a flat belly, should not take too much stress,
  • Because of the stress effects on their weight and also on their health. 
  • Stress can be the main reason for a person to cause weight gain.
  • You may ask what is the connection between stress and belly fat.

The release of stress hormone cortisol influences a person’s appetite and could cause them to eat more.

After eating more and more, we all know what happens.

· So by minimizing stress not only you can reduce your belly fat but also stop your hair fall and other diseases.

6. Improve your sleep pattern:

  • sleep is an important thing for people’s overall health, and too little rest can have a very harmful effect.
  • When we sleep our body is allowed to take rest, heal, and recover, but if you sleep more in the day than the night, it can also affect you very badly.
  • Sleeping good-quality sleep is very important when a person is trying to reduce weight, including belly fat.
  • In simple words, the people who wish to reduce their belly fat should sleep early at night and should wake up early in the morning.

7. Quit smoking:

Quitting smoking can really reduce the risk from having more belly fat,

As well as it can improve your overall health

As I told before smokers have more belly fat other than non-smokers. Just think that you should quit or not.

8. Eat Plenty of Food Containing Fiber for Weight Loss with Calories Count   

We have so many questions that what is the use of fiber to our body to reduce the belly fat.

We should take more fibrous food because fiber absorbs the water,

And convert the water into the gel form,

Where the gel helps to slow down the food as it goes through the digestive system

When the food slowly passes through, gradually and naturally you eat less.

Make an effort to consume high fiber foods every day.

Then which food contains fiber?

Here are they;

  • shirataki noodles,
  • flax seeds,
  • avocados,
  • blackberries,
  • Brussels sprouts,
  • legumes

9. Completely stop taking unsaturated fats

    We actually call this as a trans fat. 

It is not like other types of fats.

This can raise your bad cholesterol and also lowers your good cholesterol.

It can also increase the risk of other diseases like heart disease and others.

You can still find trans fats in foods like

  • cookies,
  • cakes,
  • baked foods,
  • frozen pizza,
  • fast foods,
  • and others. 

10. Eat a high protein diet

Protein is a very important nutrient for our weight management.

High protein intake decreases appetite and promotes fullness.

Protein also raises your metabolism.

We have so much evidences to prove that those who take more food,

That contains proteins have less abdominal fat like

  • fish,
  • eggs,
  • beans.

11. Don’t eat a lot of sugary foods for Weight Loss with Calories Count

As a said before that sweet foods can increase your abdominal fat.

Sugar contains fructose, which has been linked to several chronic diseases when consumed that in more amounts.

Sugar can not only increase your belly fat,

But also it can increase the risk of

  • heart disease,
  • diabetes
  • and so on.

It is necessary to know that more than just refined sugar can lead to belly fat.

Even healthier sugars, such as real honey,

This can also contribute to your belly fat.

If that is taken too high amounts.

So stop eating candies and chocolates.

12. Do Aerobic Exercise for Weight Loss with Calories Count

Aerobic exercise is really effective to burn the calories and reduce belly fat.

However, if you spent more duration doing this, you can see better results.

That means if you spend more duration doing this exercise,

You can burn more calories and you can decrease more amount of fat.

Aerobics is especially for thinning your waistline.

13. Cut the Food made by Carbs for Weight Loss with Calories Count

As you already know, what we call all-purpose flour, or white flour, or maida.

It is very harmful to our health as it digests very quickly in our body,

And that energy is stored in the form of fat.   

You can use wheat in the place of an all-purpose floor

14. In place of Cooking oil with fat use coconut oil

As I told trans fats and other unsaturated fats are bad for health.

So we should take the other alternative for using the oils in the food.

For example, you can also use coconut oil,

Because it is one of the healthiest oil you can eat.

Coconut oil may help you with your metabolism. It can decrease the amount of fat that you have stored.

There is evidence to prove that,

The men with obesity who took coconut oil in place of their regular oil,

Daily for 12 weeks lost an average of 1.1 inches without any diets and exercises.

Also, remember in your mind that coconut oil is high in calories.

So Instead of adding extra fat in your diet,

Replace some of the fats you’re already eating with the coconut oil.

Some of the studies show that using coconut oil,

Instead of the other cooking oils may help reduce abdominal or your belly fat.

15. Avoid Sugar-Sweetened Beverages for Weight Loss with Calories Count

I have already told you that taking sweet foods can increase your belly or abdominal fats.

And it can also increase the risk of the disease like

  • heart disease,
  • cardiovascular disease,
  • diabetes,
  • and other diseases.

Sugar-sweetened beverages or juices are filled with liquid fructose, which can make you belly further fat.

Sugary beverages not only increase the fat in the belly,

Some of the studies show that it can also increase the fat in the liver,

And this thing leads o other diseases like liver cancer and so on.

A report tells that the people who consume fructose,

Or sweetened beverages have obtained more fat,

Than the people who do not drink sugary or fructose beverages.  

Sugary beverages can be even worse than consuming sweet foods.

Because your brain and your stomach do not process the liquid calories,

And the solid calories in the same way.

  • To lose belly fat, it is very well to completely stop or try to avoid sugar-sweetened beverages
  • Or juices like; sweet tea, soda, alcoholic mixers containing sugar, punch

Avoiding all liquid beverages, such as sugar-sweetened beverages,

Is very important if you’re trying to reduce more amount of belly fat.

16. Eat fatty fish every week:

The reason why I am telling to eat fatty fish to reduce your fat belly,

This is the fishes do not contain bad trans fats like meat and chicken and other sources.

This fish is incredibly healthy.

The fatty fish are rich in high-quality protein,

And it also contains omega-3 fats that protect you from avoiding the many diseases 

  • The various fish oil can be used in many of the several medicines.
  • The people who have fatty liver disease can be cured by using these types of fishy oils.
  • The fatty fish oil can definitely reduce your liver fat and abdominal or belly fat.
  • At least take the fishes 2 times a week.

Omega-3 supplements can definitely help you in reducing fat.

17. Lifestyle changes for Weight Loss with Calories Count:

Yes, your lifestyle can also change your weight other than diet and exercise;

There are many other lifestyle changes you can make to avoid your weight gain or reduce your fat.

Healthy habits can really affect your body weight.

I know you are thinking, what are those healthy habits.

Here are some below

  • Drink plenty of water. Drinking more water not only helps you to reduce the weight but also can help you in the glowing of your skin.
  • Reducing pimples, skin whitening, etc. so you must drink 5 to 6 liters of water per day.
  • If the exercise feels difficult for you then walk more, skipping, running and jogging can also be some of the good options.
  • Try to eat slower. Take your own time when you eat,
  • Because it can help you to keep you from overeating.
  • Quitting smoking will help you to make your workouts more fun and effective
  • Get a good night’s sleep whenever possible. So just take peaceful sleep.

Effects in Weight Loss with Calories Count on the human body

Have we ever thought about how dangerous is the abdominal fat,

Yes the deep belly fat is very dangerous in different ways

Everyone has fats in different parts of the human body.

When it comes to your health,

There’s one place where the fat can be especially dangerous.

Fat around the midsection is a very high-risk factor for

  • heart disease,
  • diabetes,
  • and even some types of cancers.

Metabolism meltdown, what is this metabolism meltdown.

People with large and deep (visceral) fat are very likely to lose sensitivity to insulin,

It is an important hormone that can help our body to burn energy.

When the body loses sensitivity to insulin, insulin loses its power, when insulin loses its power,

The body responds by producing out more of the hormone,

Which only makes the metabolic system further imbalance.

As a result, people with extra belly fat are valid to have a bunch of problems known as insulin resistance syndrome or metabolic syndrome.

  • You can also experience difficulty in breathing every now and then,
  • And you can also experience the migraine headaches.
  • Even asthma risk can be caused by belly fat or overweight and especially by abdominal obesity.
  • cancer risk increases.

Here are some exercises in Weight Loss with Calories Count and it is as below:

  • Running or walking
  • Jogging
  • skipping
  • Elliptical trainer
  • Bicycling
  • Reverse crunch
  • In and out crunches.
  • Flutter kicks.
  • Toe tap crunches.
  • Slow leg lift. 
  • Plank/cross over the plank.
  • Pooch pedals.
  • Windshield wipers.
  • Reverse crunches.
  • Jackknife sits up.
  • Mountain climber.
  • Squats.
  • Jumping rope.
  • Russian twist.
  • Cardio exercises (walking, cycling, jumping, swimming)
  • Strength workout.
  • Yoga. 
  • Burpees.
  • Reverse crunches

There are some exercises in the list which is also used for the abs workout.

 Scissor switch is another exercise for Weight Loss with Calories Count

Why Lifestyle Change is Important for Weight Loss with Calories Count?

 A little change in lifestyle with healthy food,

And a perfect workout routine will help you in Weight Loss with Calories Count,

As well as body fat also to achieve your fitness goal.

It will tone your muscles also and gives you a perfect body shape also.

It’s essential to eat the right foods if you want Weight Loss with Calories Count

This is the most important thing is you need to eat meals containing lots of fruit and vegetables every day.

There are also some foods that can help you reduce belly fat.

This is because they are able to reduce your appetite,

And lower the amount of cholesterol in your body because they generate good fats.

And convert all the food into energy by exercises and Weight Loss with Calories Count.

There is some food that fights with the bad cholesterol in your body.

  • Whole-grain foods,
  • Oats,
  • Raw fruit,
  • Fresh vegetables,
  • Lean vegetables,
  • egg whites,
  • Seafood

If you are trying to reduce more amount of belly fat.

You should follow all the things that I have mentioned above,

It is very important for you to eat more and more fat-free dairy food products.

Eat more in the early morning, eat less in the afternoon, and eat even less in the night.

Finish your dinner before 2 hours of your sleep.

Or you can also take 6 to 8 small meals rather than 2 to 3 big meals per day,

So that the food will not store as fat in your body.

Rather it directly converts to energy.

You can also make yourself feel full by consuming a bowl of soup,

Or you can have a light salad before, or with your meal.

Final Conclusion on Weight Loss with Calories Count:

Always make sure that to include protein-rich foods in your meal too,

And some whole grain bread (not white bread).

Berries and nuts can also be a good choice, either with meals or as snacks.

Nuts are really the best option as they have lots of healthy fats and not only they have healthy fats,

But also they can fight with the bad fats in your abdomen or your belly region.

And always make sure to consume fiber in your duet.

Because as you know foods that contain fiber can convert the water into the gel,

And hence will make the food to slowly pass through.

So can feel less appetite.

Along with all these healthy balanced diets, if you follow the exercises.

There is no magic for losing your belly fat.

And I am very much sure that it is not a small process.

I am sure that it will definitely help you to lose the extra calories around your waist.

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