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biki kal

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Exercise for sleep apnea

Life Style

Oct 12, 2017

1582

Does exercise help sleep apnea?

Exercise definitely helps in case of sleep apnea. Several clinical studies in different medical centres and universities have been done around the world to find out the effectiveness of exercise on sleep apnea. There are different mouth and throat exercises which will help people suffering from this problem to get relief.

One study found that oropharyngeal exercises significantly reduce obstructive sleep apnea severity (OSA) and symptoms and it is a very promising treatment option for people suffering from moderate OSA. Another study found that oropharyngeal exercises are very much effective in reducing objectively measured snoring and it can be a very important treatment of a large population who suffer from snoring.

Who can benefit from sleep apnea exercises?

Anyone with OSA can get benefit from such exercises. It doesn’t depend on your physical abilities. Even if you cannot move or have a mobility issue, even after that you can perform these exercises when you are comfortably seated in a chair. The breathing exercises used for sleep apnea focus on strengthening the airway muscles. The exercise that you need to use will depend on which area in your respiratory system needs attention.

Oropharyngeal exercises can help people who have OSA or snoring disorders resulting from flabby throat tissue or a larger thick tongue. It is also useful for people who have an exercise over 16 inches. It is effective in case of people who breathe with their mouth open when sleeping.

How can oropharyngeal exercises help obstructive sleep apnea?

These exercises are very much helpful in obstructive sleep apnea and so you should try them. These exercises will tone the muscles directly which involve in keeping your airway open. Such muscles include throat, jaw and tongue. However, the type of exercise that you need to do will depend on which area of your mouth is the weakest.

If the throat muscles collapse during sleep, you will need to perform throat exercises for sleep apnea. If the tongue falls back into your throat when asleep, then you will need to focus on tongue exercises important for sleep apnea. If you break through your mouth, you will need buteyko breathing exercise.

The main objective of these exercises is to tone and strengthen the otolaryngologic muscles, which mean the throat, nose and mouth, because these are the muscles responsible for blocking the air passage when they become weak and flaccid. If there are strong and toned, you will automatically get rid of sleep apnea problems.

Types of sleep apnea exercises

There are different types of sleep apnea exercises available depending on the need of the patient. Mouth and throat exercises for sleep apnea, throat exercise for sleep apnea, tongue exercises for sleep apnea, soft palate size for sleep apnea, soft palate blowing, jaw exercise for sleep apnea, singing exercises for sleep apnea, Didgeridoo for sleep apnea, buteyko breathing technique etc. Yoga is also helpful for patients suffering from sleep apnea.

You can create a personalised sleep apnea exercise program to get more advantage. Practising in sleep apnea exercise program is very easy because it is flexible. They do not cost anything and they have no side-effects and their effective. You have different types of exercises to choose from and it is also possible to mix and match different types of exercises depending on your preference. You can choose the right exercises and balance them to ensure that you are not only getting benefit but you are getting the maximum benefit at the shortest duration.

References

1. The Sleep Apnea Exercise Program
2. What Are the Signs and Symptoms of Sleep Apnea?
3. Effects of Upper Airway Muscle Training on OSA

Create an athletic looking body for women

Life Style

Oct 11, 2017

1416

It's easier for women to create an athletic looking body in comparison to man. You need to burn more fat and you can create a body that looks like an athlete. You generally don’t get too bulky because you need to lift very heavy weights for a long time to get bulky.

Let’s find out how you can create an athletic looking body.

Train in all three planes of motion

It is important to train your body in all three planes of motion. Such exercises will include strength exercises that need you to rotate, turn, twist and perform side to side motions. Such exercises are good for you because they will help you to train in all three planes of motion. Unless you are rehabilitating or a beginner, you should do minimal of machine based training, because mission-based training focuses on the sagittal plane, which is up down, forward backward movements. You should avoid machines because they limit your natural movement patterns.

Focus on the core

Athletes have strong, muscular bodies which include the code. It is very important to stabilise and strengthen the core first and then you can move to other organs and limbs. There are different types of exercises which will help you to stabilize and strengthen the core. Such exercises include bridges, planks, Cobras, bird dogs, back extensions and superman's. Once you can stabilise and strengthen the core, then you can move to full speed cold exercises on your feet. Those exercises include medicine ball chops, medicine ball throws, medicine ball slams and medicine ball rotational throws etc.

Improve muscle balance

It is important to improve your muscular balance. Once you can do that, it will help you to build muscle all over your body. The front side and backside and the upper body and lower body should have muscular balance.

Add bodyweight and dumbbell exercises

If you want to build a body like athletes, you will need to include more bodyweight and dumbbell exercises in your workouts. You will be able to perform exercises at higher speeds and that will help you to burn more fat.

You will need to go to heavier weights but you can do that only after your joints and muscles are stabilised and balanced. The logic is very simple. If you cannot do bodyweight squats correctly, how can you do heavy weights squats correctly? And without the correct form, how can you expect to achieve the results you want?

Focus on compound exercises

For an athletic body, you will need to focus on compound exercises which include multi-joints. Such exercises include squats of different types, bench press, rows, lunges, step ups and deadlifts. They will help you because they will work on major muscle groups and build more muscle mass while burning more fat from your body.

Improve your flexibility

When you are working towards creating an athletic looking body, it is important to improve your flexibility. It is very important that you correct your postural problems and you do that in the early stages of training. What happens if you do not correct your postural problems? It will create injuries while exercising. If you go for intensive training with the wrong posture, it is likely to create injuries for you. And if you are injured, how can you work out? When you improve your flexibility, it will not only help you to lose fat and create a more athletic looking body, but it will also help you to do more things.

References

1. The Athletic-aesthetic Physique
2. Nutritional aspects of women strength athletes
3. Nutrition and athletic performance

Why you should avoid prescription drugs

Living Healthy

Oct 10, 2017

1783

Whenever you have a medical problem, your doctor is likely to prescribe some prescription drugs to help you get rid of the problem. But such prescription drugs themselves can cause severe problems to your health. Let’s find out why you should avoid using prescription drugs.

They may not work

Even though the drugs are prescribed in the hope that they will work and alleviate the pain and suffering of the patient, but many of those drugs may not work. For example, opioid-based pain medications were primarily given by doctors for short-term pain management and it was also given to people suffering from terminal illnesses. If opioids are prescribed for long-term pain management, they may become ineffective for the patient. In fact, they may negatively impact the health of the patient. Such prescription medicines may result in lower overall quality of life. There is a condition known as hyperalgesia, which may increase the sensitivity of the patient to painful stimuli and that condition may result from abuse of opioid medicines.

Since we do not know which medicines will work on your case, the doctor will prescribe them based on his judgment but a particular medicine may not work for you, while it works for other people.

The risks may be higher than the benefits

The risk associated with prescription drugs may be higher than the benefits they offer. Many such prescription drugs may result in addition. If that happens, it increases the possibility of the patient switching to harder drugs like heroin. It means, if you are somehow addicted to the prescription drugs, once the prescription ends, the possibility of going for another drug increases a lot. This is a very big risk when compared to the benefits prescription drugs have to offer. It is very important to ensure that the effectiveness of the prescription medicine in case of the individual patient is very high when compared to the possibility of benefits it might offer.

Such risks out there with all types of prescribed medicines and so you have to be very careful while using any such type of medicines.

There may be better alternatives

This is another very important reason why you should avoid using prescription drugs. There are different types of over-the-counter medicines available which can help you in different situations. For example, there are effective over-the-counter medicines available for pain management. There are not only effective but they also have less possibility of injury or dependence and so they can be used for longer duration. There are other holistic treatment options available which can be applied, which will not only help the patient to get out of the medical situation but will also improve the overall health and life condition. Such holistic treatment options include yoga and acupuncture. They are very effective in case of chronic pain and they will help you to get the same benefit as that of prescription drugs. It is even possible to avoid prescription drugs completely when you use yoga, could puncture or any other such alternative ways to fight the medical problem. They’re very effective against any type of pain in the body.

If you need to use prescription drugs, you should see a specialist and get the recommendation from him. The specialist doctor will help you to specify the problem and will find the right prescription medicines with the lowest possible side-effects.

References

1. Prescription Freedom: Natural Remedies To Live Drug Free
2. 6 Tips to Avoid Medication Mistakes
3. SAMHSA's Efforts to Fight Prescription Drug Misuse and Abuse

Is your brain sabotaging your fat loss efforts?

Life Style

Oct 9, 2017

1409

Your brain may be several teaching your efforts to lose fat. Let’s find out how it is doing that.

Everything should be perfect

When you are trying to lose weight, if you think that everything should be perfect than it may be a big problem for you. If you believe that you should be able to completely adhere to the dietary restriction, should be able to perfectly follow the workout regime it may be the root cause of why you are not losing weight. In an ideal world, you should not have any problem in completely following the dietary rules. If you try to be perfect, it may mean you will not be able to sustain your efforts. Circumstances may be difficult and in one or two instances you may not be able to completely follow those rules. That should be completely fine with you. It is not a sign of failure; rather it means that you are adaptable and flexible enough.

Body transformation happens first

Whatever body transformations you are looking for, it will happen slowly. Body transformations do not happen fast. If you are waiting to see the size of your belly goes down or changes in the areas where you have more fat, within a month, probably you will be disappointed. It may need more time. Even though you may not like to hear that it takes some time to see any transformation, but that is the truth. If you understand that, it will be easier for you to accept it and accordingly adjust your expectations. And if you can do that, you will not be disappointed. The progress may be slow but if you continue doing that, you will see results and positive results. Instead of focusing on the time, your focus should be on the final objective that you have, which is to lose fat and to have a better body.

Even though some programs may promise you that it will provide faster results, you may need to go to extremes to achieve that. It may mean consuming extremely low calories, spending 12 hours in the gym or any such extreme things. Probably you will not have time to do that or not the willpower to follow such programs.

You have endless willpower

Even though you think that you have endless willpower, it is not true. You probably have enough willpower to restrict yourself from having those cookies and junk foods or the cold drinks. But your willpower has a limit and you can use a certain amount of willpower every day. There are different situations in your life where you need to use your willpower besides using it to follow the dietary restriction and to exercise regularly. If you are using your willpower in some other cases, you may not have any left for focusing on your weight loss journey. You are probably having a bland diet without much of oil, sugar and spices. So, continuing with that diet to lose weight may become very difficult for you and you may suddenly find yourself completely avoiding your previously strong determination to lose weight.

This is a short-term gig

You may think that this is a short term gig, but it is not. It is a lifetime thing that you need to do. You simply cannot discontinue your diet and exercise program once you reach your destination of losing fat. This is a lifestyle that you will need to accept and adopt.

References

1. Full Throttle Fat Loss
2. Interested in Losing Weight?
3. Overweight, obesity, and weight loss

Ways to build a better body for women

Oct 8, 2017

1471

The following ways will help you to build a better body. Let’s find out what can help you when you are trying to create the perfect body for yourself.

Know your body

Is very important for you to know your body before you create the desired body. Yoga can help you to find out more about your own body. Stretching will also help you to see how flexible your body is and what are the problem areas. The fluidic movements in yoga and stretching will help you to get in touch with different parts of your body and it will ensure that you know about your body more than you do now.

Take a look at your diet

You are what you eat. And so you have to be very careful about what you are eating. Your diet will decide whether you will have the desired body or not. If you want to look toned, trim and awesome, then probably you need to change your existing diet. You will need complete awareness of what foods you are putting in your mouth. You don’t need fad diets or you don’t have to follow a specific diet because the diet will depend on your present body state. A dietician or an expert will be able to help you to find out what you need to include in your diet and what you need to exclude so as to get the desired shape. Generally nutritious and wholesome foods should be included in your diet if you want to be healthy and get in shape. It is very important to ensure that your internal system of the body is also at the best state possible.

Be positive

Being positive will help you tremendously in your journey to build a better body and look awesome. How your body looks will depend on perception. It will depend on your perception and perception of other people. You can always control your perception. If you feel that you do not look good, you will probably never looked good. Your attitude will actually decide how you look and how other people perceive you. That’s why, it is very important to keep your attitude positive all the time. Your confidence will decide a lot how you look like. If you can stand and walk tall, you will definitely look better.

Understand that your body is unique

It is very important for you to understand that your body is unique and so you may be different from other people. Your genes and the environment will decide how you look like. It is very important for you to accept your body as it is right now because only then you can change your body. You need to make the most of what you have and enjoy the process.

Track your progress

Whatever you are doing to improve your body and shape, you need to track your progress. If you are eating a specific diet and if you are exercising regularly, it is very important for you to track the progress. Only then you will be able to know whether you are progressing on not and if you are going to the right direction. Measuring your weight, height, flexibility, strength, energy levels and such other variables will help you to have a better idea about the present condition and it will also help you to gradually progress towards the best body that you want to achieve.

References

1. Fast Physique
2. How to Eat Healthy
3. Physical activity

The components of firefighter fitness

Life Style

Oct 7, 2017

1481

The following components are very important for any firefighter because these components are the basic part of their fitness and fitness is very important for them because of the conditions they work in. There were condition is not something common in general and so they need a different type of fitness to do their job. Let’s find out what are these components they need.

Cardiorespiratory endurance

Cardiovascular training is very important for firefighters. These exercises are essential for them because they improve the ability of the lungs to provide oxygen and at the same time they also improve the ability of the heart and vessels to supply blood to the tissues. When you have this type of fitness, you will be able to perform vigorous physical activities for extended periods of time in extreme environmental conditions. It is possible to increase cardiovascular fitness by performing regular aerobic exercise. Frequency, time, intensity and type will decide what type of aerobic exercise is more effective for you. Some of the common activities include jogging, cycling, brisk walking, rope skipping, stair climbing, cross-country skiing, aerobics, rowing, swimming etc.

Muscular fitness

Muscular fitness is definitely a very plus point for firefighters because they often need to carry heavy equipment and carry other people to safe places. They need to always heavy lifting and moving when in suffocating, insulated clothing. So, a firefighter needs high strength and endurance. Since you need to move your body to different positions, you need strong muscles and so it is very important to have muscular fitness. Your exercise should be able to offer you three things-strength, which is the maximum amount of force a muscle can generate; power, which means ability to move loads quickly and endurance, ability and of the muscles to repeat contractions for a long duration of time. Strength training can help you to create more muscular fitness while making you look better. Such

Flexibility

Both flexibility and balance are very critical for a firefighter. A firefighter needs to be in the physical potential and that is possible only when you have flexibility and balance. Flexibility is nothing but the ability of a joint to move through its full range of motion and it is also very important for anyone for general fitness and wellness. It is important for firefighters because it involves strenuous physical activity, working in unsafe and slippery conditions, restrictive areas, heavy loads and need rapid movements. Stretching is very important for you because that will help you to improve your flexibility by increasing your balance. Flexibility will reduce the risk of injury, increase physical efficiency and performance, improve balance and posture, increase circulation, and reduce stress and tension besides doing other things.

Body composition

Physical fitness for firefighters include body composition. In simple terms it is the percentage of body fat to fat free mass which includes muscle and bone in your body. You need a minimum amount of body fat in your body so that it can caution and protect your body organs from injury. These are known as adipose tissues. They also have other important roles to play in your body. They can store energy and when there is a metabolic demand, they can also release energy as per the demand.

If you are consuming more calories than you need for your daily activities, exercise and other things, the excess energy will be stored as body fat. If too much fat is stored, the body cells size will increase and it may result in higher number of fat cells in the body. That is why, you will need to take care of your diet and ensure that you are not consuming more energy than you need.

References

1. Firefighter Fitness- Workouts For Firefighters, Emts And Medics
2. Functional Firefighter Fitness
3. Firefighter Fitness Standards

Scientific weight loss tips that actually works

Sep 17, 2017

1713

The following weight loss tips are scientific and they will help you to actually lose weight.

Dieting is more important than exercising

Exercising is very important for losing weight but the importance of diet outweighs that. If you take a look at efficiency, you will find that cutting calories is more efficient than exercising. You can keep increasing your physical activity to achieve weight loss, but instead of that issue keep decreasing your food intake, that will be much more effective and will be easier for you. If you are not exercising and you are simply dieting alone, then also you will be able to lose more weight. So, do not rely on exercise alone because it can backfire. After exercise, you feel hungrier because it affects your appetite and hunger hormones. And as a result of that, you may consume more calories than you have burnt through your exercise.

Exercise is useful in fixing a broken metabolism

If you have a broken metabolism, then exercise can be very useful for you in fixing it and thereby help you to lose weight. A broken metabolism can cost several problems and it can create problems for your efforts to lose weight. Your metabolism becomes inflexible after a few days of non-activity. When you start exercising, your metabolism can pick up again and gradually improve with each and every passing day. It is also critical in maintaining your body and metabolism. During the weight loss phase, your metabolism becomes very difficult to maintain but if you exercise regularly it becomes easier for you to do that. It will help you to maintain your weight loss without regaining the lost weight.

Calorie is very important

The saying that calories are very important is true in this case. A calorie is a calorie and it does not matter from where it has come. All calories equal whether you are getting it from the junk food or from healthy foods. If you want to lose weight, you will need to create a calorie deficit and that is true in any case. How you create that calorie deficit is up to you. If you are eating healthy food in more quantity than you need, which means you are adding more calories than your body needs, in that case, you are going to gain weight and not lose weight because you are adding more calories even though it is coming from healthy foods. However, it is little difficult to overeat calories from healthy foods in comparison to junk foods. When you look at calories from that angle, it does not matter what is the source of calories.

But the source of calories is important. The quality of calorie will decide how much calories you are going to consume. You cannot generally overrate vegetables but on the other hand, you can very easily overeat junk foods. The source of calorie will decide how fast it can satiate you. And depending on that the amount of food and so calories will vary a lot. It results from both psychology and biology. The food industry may manipulate how fast you feel satisfied with a particular food. It means you may be forced to eat more and consume more calories before you feel satisfied. On the other hand, more nutritious foods often mean you feel satisfied with fewer calories.

References

1. Weight Loss Coaching Program
2. Physical Activity for a Healthy Weight
3. Weight loss and dieting

Meditation and sound

Life Style

Sep 16, 2017

1298

Sound has been used in meditation for ages. Different types of meditation practices use sound in meditating. Different types of sounds are used in such meditation practices.

Sound and music is used because they can deepen the meditation. It can also help you to ease anxiety and promote a sense of well-being.

The power of music is celebrated by different cultures, religions and mystic traditions. Music and sound are used for inducing trance and meditative states. Kirtan, gospel singing, Sufi mysticism and even the use of bells and harps are different forms of sound used in meditation

Sound vibrations

Many meditation practices focus on sound vibrations while meditating. Some may use ancient Tibetan instruments like gongs and crystal singing bowls. Others may use drums and chimes, flutes, harps and other instruments to create different types of sound which are used for making people feel relaxed.

Peacefulness

Some practices ask the practitioner to lie down in savasana and then use different types of music and sounds to make them feel relaxed. In some of the practices, you can sit down in a chair comfortably and then use the sounds and music to make yourself more relaxed. Such an hour of sound meditation will help participants to reach a state of more peacefulness. Such a state may be achieved faster when sound in meditation is used in comparison to normal meditation.

If you want to experience a deep peace and calm within a few minutes, you need to practice and experience sound and music meditation. Such a sound meditation will help you by bringing balance and harmony to your body, promoting positive energy and it will help you to get a sense of well-being within a short time.

Effectiveness

Sound meditation is a very effective form of meditation. It can help you to ease depression, anxiety and addiction by making you more peaceful and positive. Music is always on mood altering and it can stimulate and sooth you. It can help you to relieve stress and it can get you out of depression.

The tones, maladies, textures, harmonies and the tempo of the music or sound can affect you as a human being psychologically, physically and emotionally. So music and sound can help you to meditate and achieve deep relaxation.

Some of the meditation music and sounds more effective because they are more relaxing than others. Some sounds may be hypnotic for you and some others may cause trancelike states. It is possible for sound and music use along with meditation to alter your brainwaves in such a way that you go into a deep meditation.

There are sonic mantras, music of nature, drones, home chanting, deep meditation music, iso-chronic tones and other search meditation sound and using available which you can use for relaxation and deep meditation.

Should you use it?

Music and sound can calm your mind and body. It can also lead you to a sense of inner journey. In fact listening to music and sounds can also be another activity which will help you to make yourself relaxed. For some people, listening to classical music and sound may help them to experience concentrated calm and blissful states which are offered by meditation.

However, you should be careful in choosing the music and the sound to accompany your meditation. You should not simply just pick up any meditation music and sound and start meditating with the help of it. You will need scientifically produced and created music that follows the necessary rules, because only those type of meditation music and sound will help you to achieve a deeper state.

References

1. Sonic Harmonics – Meditation & Relaxation Audio Downloads
2. Meditation and Psychiatry
3. Mindfulness meditation helps fight insomnia, improves sleep

Naturally increase your testosterone levels

Sep 15, 2017

1556

Around age 30, your testosterone levels may start to decline and it may result in some changes in your body and your lifestyle. There are some problems associated with decreased levels of testosterone. If you have a good testosterone levels there are several benefits that you will receive from it. Is there any way to increase testosterone levels so that you feel more energetic, have better sex life and enjoy the life overall.

Lose weight

If you are overweight, you will need to lose some weight if you want to increase your testosterone levels. Overweight men generally tend to have lower testosterone levels. To lose weight, you will have to start strictly limiting processed sugar in your diet. Sugar is one of the main causes of obesity and overweight. You will need to restrict the amount of processed foods, fruit juice and sweeteners so that you are not getting more sugar and fructose. You will also need to restrict grains and milk and a possible completely eliminate them. Refined carbohydrates are also should not be included in your diet because they quickly break down to sugar and increase your insulin levels which may result in insulin resistance and that can cause you to gain weight. Search refined carbohydrates include breakfast cereals, pretzels, bagels, waffles etc.

When you reduce or eliminate the problematic foods from your diet, you will need to replace them with healthy substitutes so that you get the necessary vitamins and nutrients. Vegetables and healthy fats are very important for you and should be included in your diet. You will have to increase the amount of vegetables you are eating when you reduce grains and sugars from your diet. You will also need protein and healthy fats to ensure you are completely healthy.

Check your vitamin D levels

To boost your testosterone levels in the body, you will need to optimise your vitamin D levels. It is a steroid hormone and is necessary for healthy development of the sperm cell. It is also essential for ensuring better semen quality and sperm count. Studies found that vitamin D can boost testosterone levels even in case of overweight men. Vitamin D deficiency is very prevalent in different parts of the world mainly because people do not spend more time under the sun. Sun exposure can help you to improve your vitamin D levels. You can also take vitamin D supplements if necessary.

High-intensity exercises

If you want to increase your testosterone levels, you will need to practice high-intensity exercises. Do not go for aerobics or prolonged moderate exercise because they will have negative impact on your testosterone levels. You can take up any exercise you want but it should be high in intensity.

Besides that intermittent fasting will also help you to increase your levels of testosterone. It is good for you because it can increase the expression of satiety hormones such as leptin, insulin, GLP-1, adiponectin, CKK etc. All these hormones can increase your tests are several levels, counteract age-related testosterone decline and increase your libido.

If you want to boost the satiety hormones which will help you to boost your testosterone levels, just after your exercise you should consume a whey protein meal.

Reduce stress

If you want to increase your testosterone levels, it is very important to reduce stress in your life. When you're stressed, your body releases stress hormone cortisol which can block testosterone. If you have high levels of cortisol due to chronic stress, testosterone effects can be blocked for a long-term. Use any stress busting method or technique you like to reduce your stress in your daily life.

References

1. 31 Day Testosterone Plan
2. Understanding How Testosterone Affects Men
3. Effect of testosterone on muscle mass and muscle protein synthesis

How to lose belly fat a natural way

Sep 13, 2017

1823

The following courses will help you to lose belly fat in a natural way without having to depend on lots of equipment, diet pills or other medications.

Set a realistic goal

Before you start your belly fat losing journey, you need to be very sure about what you want to achieve within a given time. You will need to set a goal which is realistic enough considering your present condition and what you want to do during the time. It will take some time and you cannot expect immediate result without something drastic. This goal should result in a good plan to follow. You will need to find out how much calorie you need to intake every day because you will want to consume lesser calories than you a burning every day. You need a small calorie deficit because only that will help you to burn fat. If the calorie deficit is too high, your body will trigger starvation mode and then it will store fat and start using your muscle, as a result of which you will start losing muscle.

Consume low energy density foods

By consuming low energy density foods, you will be able to keep yourself full throughout the day. Little bit of hunger pangs is good for you when you’re trying to cut down your calorie intake but that doesn’t mean you would like to feel ravenous. You will need to include more low-energy density foods in your diet which will allow you to add more food to your diet without increasing the calorie. You will keep yourself full which such low-energy density foods because they generally supply water and fibre which make you full for a longer duration. Such foods include vegetables, fruits and fat-free broths. It is possible to make some changes to your favorite meals and reduce the total calorie amount of them. Instead of grilled chicken with Brown rice and vegetables, you can make it chicken, vegetable and Brown rice soup which will fill you up but will get lesser calories in your body.

Exercise and lose belly fat

When you start exercising, you will also improve your overall health and will shed excess belly fat. Since any type of exercise will need calories, you will be able to burn more fat by doing some exercises. But if you want to lose more belly fat, you will need to include high intensity interval training or HIIT in your exercise program. In this type of exercises, you work for short intervals but at a full throttle. Such short intervals may last for 10 seconds to a minute. While recovering from such high-intensity, you use a slow pace for a minute or two. Such HIIT exercises will help you by increasing your metabolism after the workout as the muscles need to work hard to get back to normal. Such exercise programs will be able to burn more belly fat in comparison to traditional cardio which your gym instructor may advise.

Avoid some diets

You will need to avoid some damaging diets. You should avoid diets which promise you huge weight loss within a few days. Also avoid diets that completely eliminate food groups or force you to eat just a few foods. You need to understand that these are fad diets and will not be sustainable. You need a balanced diet with the right exercises to lose the belly fat a natural way. You need a moderate calorie restriction to ensure that your metabolism is revving and helping you to lose the stubborn belly fat which is stopping you from getting the body you desire.

References

1. How To Build A Classic Physique
2. Is a big belly bad for the brain
3. The effect of abdominal exercise on abdominal fat

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