How to control fat

 What is fat?

A fat  is a natural oily or greasy substance occurring in animal bodies, esp. when deposited as a layer under the skin or around certain organs.Human being is not  live without  fat.Fats  are  classified as many types which is good or bad.

Factors involved to control fat  

Eat breakfast

• Try to eat breakfast at the same time each day. Eat breakfast as we waking up beause it keeps the insulin level steady and LDL level is low.(bad cholesterol.)

• Protein and high-fiber foods are taking the breakfast — because they take longe t ime to digest than refined sugars and complex carbs, we feel continue throughout the morning. Try eggs, peanut butter, and fresh fruit and vegetables.

• Avoid making sugary cereals, waffles, pancakes, french toast, breakfast pastries, or instant oatmeal the sole focus of your breakfast. While we take this type of food we are try to balance with protein or fiber 
  Decompress. Research indicates that the secretion of cortisol (a hormone your body produces1 during times of stress) is correlated with an increase in belly fat. . Here are some tips for combating everyday stress:
  

• Get enough sleep. Most adults need at least 7 hours of sleep every night to function properly.
• Set time to relax. Even if it's only 15 minutes on your lunch break, try to find time to simply close your eyes, breathe deeply, and forget your worries.
• Keep your stressors away from your sleeping area. If you can avoid it, don't do work or anything stressful in your bedroom. Tell yourself that the area is reserved for rest and relaxation, and resolve to leave your worries behind as soon as you step into the room.
  

Aim to take 10,000 steps a day.

• Walking is a good exercise for reducing fat.Keep walking everyday in our life.
  

• Get a pedometer and try to increase the number of steps you take each day.
• Take the stairs instead of the elevator. Walk instead of driving.
• Stand up and walk for 30 steps every 30 minutes.

Switch out refined grains

 

People taking low fat diary,fish, meat, fruits and vegetables are balance quantity.It reduce the fat belly.

Melt fat with grains. 

A diet rich in whole grains changes the glucose and insulin response in your body, which avoid melting of fat, and visceral fat, that deep layer of fat, is easier for your body to burn than the subcutaneous fat under your skin.Try to avoid "white" grains. Instead of brown wheat bread is used 

• Drink plenty of water 
  . Studies suggest that consistently drinking water throughout the day can lead to a more active metabolism, Additionally, drinking more water helps your body flush out waste and toxins and improves your overall health.
  • Aim to drink an 8-10 glass of water 8 times per day, or 64 ounces total.
  • Carry a water bottle with you so that you can drink whenever you feel thirsty.
  • Know how to tell when you're sufficiently hydrated. It's a slightly gross metric, but you'll know you're drinking enough water when your urine runs almost clear. If it's still yellow, drink up.
    

    Two: Exercising for Fat Loss 

    Exercise in small bursts

. Run fast and as far as you can for 20 seconds, then slow to a walk until you catch your breath. Repeat for 10 minutes.

• Set a treadmill, elliptical or stationary bike for interval training. Most modern exercise equipment can be set to an interval training mode, which will significantly increase the difficulty of the exercise for short periods of time.
• Go for a quick walk. Take long strides and keep a brisk pace, or try going up and down a flight of stairs.
  

Skip the crunches — for now.

• Doing abdominal crunches and sit-ups will build strong muscles, but you might not be able to see them under the remaining belly fat.
  

• Do squats. Stand with your feet 8-9 inches apart, extend your arms in front of you, and squat your hips backward. Do four sets of 15 to 20 squats, working several minutes at a time.
• Stretch the sides of your waist. Stand up straight, with your feet hip-width apart. Put your right hand on your right hip, and lift your left arm straight up, so that your palm is facing to the right. Keeping your legs centered, lean to the right and "reach" over with your left arm, stretching your left side. Do 3 to 5 times on each side.

Ramp up the cardio. 

Aerobic exercises, which get your heart pumping, burn calories quickly and will facilitate fat-loss all over your body, including your belly.

• Time your miles.  

  Track your progress by timing how long it takes to run a mile. As our cardiovascular stamina improves, we will notice the time going down.

• Dont' overdo it. 
  1. When you're first getting into cardio, aim to workout 3 days per week, then build up to 4 when you're ready. Pushing yourself hard every single day won't give your body enough time to recover and build up muscle, and could lead to injury .
  2. aeficit to lose one pound of fat. That is, you have to either burn off 3700 calories through exercise or eat 3700 calories less than you burn in a week..
  3. Keep a food diary. Most people tend to underestimate how much they eat in a day.
  4. Try a diet in which you consume 2200 calories (men) or 2000 calories (women) per day. This should cause a deficit sufficient for you to lose one or two pounds per week, depending on your activity level.

Eat good fats.

1. Studies suggest that a diet with a higher ratio of monounsaturated fats (MUFAs) — such as avocados, nuts, seeds, soybeans, and chocolate — can prevent the accumulation of belly fat.

2. Trans fats (in margarines, crackers, cookies, or anything made with partially hydrogenated oils) seem to result in more fat deposited in the abdomen, so avoid these as much as you can.
3. Get more fiber in your diet. Soluble fiber (such as that found in apples, oats, and cherries) lowers insulin levels, which, as mentioned earlier, can speed up the burning of visceral belly fat.
4. Add fiber to your diet slowly. If you are currently getting 10 grams of fiber a day, don't jump to 35 grams of fiber the next day. You need to give the natural bacteria in your digestive system time to adapt to your new fiber intake
5. Leave the skin on your fruits and vegetables. Incorporating more fruits and vegetables into your diet will add fiber, but only if you eat the skin, because that's where all the fiber is. So don't peel those apples before you eat them. If you're eating potatoes, try to leave the skin in the dish (such as if making baked or mashed potatoes) or if you peel them, make a snack out of them, such as baked garlic Parmesan peels. It's also worth knowing that keeping the skin on potatoes when you cook them will help keep more vitamins and minerals in the flesh.
6. Eat more split pea soup. Split peas is a fiber "power food". Just one cup of them contains 16.3 grams of protein.