How do I get rid of my belly fat” is a question all of us ask ourselves. Everyone wants a flat stomach.
We all want to look slim and fit into those jeans that we used to wear in college. But our lifestyles come in the way of achieving our goals.
For many of us, it is not possible to hit the gym regularly. Gym memberships are also expensive. Moreover, you may not find a suitable one in the locality.
Losing weight requires careful planning, and often, consultations with a doctor or nutritionists. However, you can start making changes at home and alter your lifestyle to reduce your gut and live healthily.

Why Should You Get Rid of Belly Fat?
Belly fat is actually visceral fat. It is the fat that accumulates in the stomach region, which is where most of our vital organs are. Presence of belly fat affects the organs and tissues that are located in that region.
Most people want to get rid of abdominal fat because they want to look slim. Nothing compares to the feeling of fitting into the dress or jeans of your choice. However, there are other reasons why you should try to get rid of your beer belly.

According to the Centre for Disease Control, non-pregnant women whose waists measure more than 35 inches and men whose waist measure more than 4- inches are at a greater risk of developing obesity-related complications and diseases.

People with belly fat are at a greater risk of developing diabetes. Evidence exists that accumulation of belly fat boosts inflammation and thickening of arteries. This increases the chance of heart attack. Belly fat accumulation also increases the chance of developing Type 2 Diabetes.

Here are some ways in which you can reduce belly fat at home.

Risks Of Belly Fat For Women
Studies show that for women, belly fat is more dangerous than man. A bigger waist to hip ratio for women increases the chance of heart diseases. There may also be gynaecological complications.
Unfortunately, many women have a tendency to gain more weight in the abdomen. Due to their duties at home, women also find less time to exercise.

Women should try to keep at least 45 minutes for themselves. If you cannot go for exercises mentioned below, simply go for a brisk walk. Eat healthily, don’t skip meals, and try to minimize stress.

Risks Of Belly Fat For Men
Men tend to have a beer belly with age. Apart from the risk of heart diseases and type 2 diabetes, belly fat may also cause sleep apnea in men. Men are also more likely to indulge in alcohol, which further contributes to belly fat. Dietary changes are a must. Give up smoking and drinking, and do some form of exercise.
How to reduce belly fat at home?
Any weight loss program has two aspects to it: lifestyle changes and exercise.
You should consult with a doctor before you embark on any weight loss regime. A doctor can tell you what to eat in a diet and how much exercise you need, based on the condition of your body.
Here is a list of foods and exercises that help reduce belly fat.

What to eat to reduce belly fat?
It is widely known that in order to lose weight, you must avoid fatty and junk food. A vegetable, protein and fruit-based diet is the best way to lose weight and aid fat loss. An ideal diet for weight loss should reduce calorie intake. We should, therefore, look at foods that are more filling and nutritious while packing fewer calories. Subsequently, low-calorie intake ensures exercises yield better results.

Here are some food items that help reduce belly fat.

Quinoa
Quinoa is regarded as a superfood. It is especially great for those whose staple diet is rice. Unlike rice or pasta, quinoa is rich in protein. It is also slow-digesting, which means it makes you feel full for a longer time and reduces cravings.

Dalia is broken wheat and a popular breakfast dish across India. Dalia is rich in fibre and protein and has low sugar content.

Bottle Gourd Or Lauki
The gourd is practically fat free and has a high fibre and water content. It contains vitamin A, C, niacin, folate, calcium, magnesium, phosphorous and potassium. People with belly fat may be prone to hypertension. A gourd is excellent at combating it. It is also anti-bilious and relaxes the body after a meal. Lauki juice is also good for health. Other types of gourd, like snake gourd, bitter gourd and zucchini are also low in fat. You can alternate them in your diet to add variety and switch up the taste.

Milk And Curd
It is established that a protein-rich diet aids in weight loss. Milk and curd or yoghurt are good ways to increase your protein intake. Low-fat or skim milk and curd are a staple for almost every weight-loss diet plan.
Yoghurt, curd and non-processed cheese are full of protein and good fats. Curd and yoghurt are not only rich in protein and calcium but they also aid digestion.

Pulses Or Daal
Pulses, before their price reached astronomical levels, were known as “poor man’s meat”. They are high in protein and fibre. You also have to use water to cook pulses, so it automatically increases fluid intake.
Eating dal also makes you feel fuller, hence it reduces cravings and desire to munch on sugary snacks.

Fish And Lean Meat
World over, dietitians advise eating protein to build muscle and reduce weight. Eating proteins keep you fuller and hence reduces the intake of fat. Lean meat and fish are low in fat. Fish especially, are rich in fatty acids, and Omega-3. Not only do they aid in weight loss but also benefit the heart.

Green Tea
Green tea is now regarded to be the go-to solution for those looking to lose weight and reduce belly fat. While green tea is undoubtedly beneficial, it is not effective if taken alone. It is best taken while sticking to an exercise regimen.

Green tea is rich in anti-oxidants and contains a trace amount of vitamins and minerals. These boost metabolism. Hence, drinking green tea will help you burn calories faster.
Apart from this, it is better to reduce or give up alcohol, sugary foods and junk food. Processed cheese, meat and snacks must be avoided. These are rich in trans fats, which are unhealthy and increase weight.
Diet is just one part in your quest to lose belly fat. Belly fat cannot be reduced without exercise.

Exercises for reducing belly fat
The prevalent myth is that crunches help in belly fat reduction. There is no evidence to support this. Scientists say that spot reduction is a myth, and it is better to stick to exercises that benefit the body overall.

Running
Studies show that there is a better chance of getting rid of those love handles and belly fat by running. Running burns calories like nothing else. Start with brisk walking and then eventually break into a run. You will sweat more and burn calories faster. Running involves every part of the body, so it is the best way to lose weight overall.

Swimming
Like running, swimming exercises the whole body. Forcing your way against the water helps burn calories fast.

Yoga
Always consult a yoga teacher. Yoga does not need any equipment and can be easily done at home.
Asanas like Surya namaskar is said to be very effective in reducing belly fat. However, it is best to consult an expert to make sure you are doing it the right way and doing the right asanas.

Aerobic Exercises
If you do not have the option of going for a run or a swim, play your favourite dance music and do some aerobic exercise. Studies show that aerobics are just as effective as swimming in reducing weight.

Bicycling
Pedalling not only helps you burn calories, but it also makes you move your lower body more. Bicycling entails abdominal stabilization, which helps develop core strength. Evidence shows that bicycling for four hours every week reduces fat growth.