How to Lose Belly Fat and what secret is behind it?
“Do you think Your belief system can change your life? Does nature reflect your mind?
The goal is what you are thinking?”----APPLE KHAN
Dear reader, I am asking you why you need to lose belly fat.?
Is it important for you?
Do you believe and love yourself?
Do you want a nice flat-shaped belly?
Do you want to have a healthy lifestyle?
if answer is “Yes” continue reading and follow the system.
If answer is “no” please do not read and waste your time.
The goal is what you are thinking?”----APPLE KHAN
Dear reader, I am asking you why you need to lose belly fat.?
Is it important for you?
Do you believe and love yourself?
Do you want a nice flat-shaped belly?
Do you want to have a healthy lifestyle?
if answer is “Yes” continue reading and follow the system.
If answer is “no” please do not read and waste your time.
Why Belly Fat is risky?
Belly fat and obesity are defined as abnormal or Excess belly fat the kind that surrounds your organs and puffs your stomach. Belly fat may increase the risk for many health problems, including type 2 diabetes, high blood pressure, heart disease and strokes, certain types of cancer, osteoarthritis, fatty liver disease, kidney disease pregnancy problems,
---You eat or not eat your belly like an all the time gas balloon that means you could have Gut Leaky can damage your organs.
Poor nutrition and Processed foods lead to gut leaky. When your body have poor Probiotics and Prebiotics then start gut leaky problem.
Belly fat and obesity are defined as abnormal or Excess belly fat the kind that surrounds your organs and puffs your stomach. Belly fat may increase the risk for many health problems, including type 2 diabetes, high blood pressure, heart disease and strokes, certain types of cancer, osteoarthritis, fatty liver disease, kidney disease pregnancy problems,
---You eat or not eat your belly like an all the time gas balloon that means you could have Gut Leaky can damage your organs.
Poor nutrition and Processed foods lead to gut leaky. When your body have poor Probiotics and Prebiotics then start gut leaky problem.
Applekhanfitness philosophy wants to share knowledge and show the right foods and exercise guidelines. Eat the right protein, Fiber, more Vegetables, Fruits, omega-3 and AKF Exercises. Start by focusing on changing or improving and fitting yourself.
Note: Eating a meal two to three hours before bedtime because food must be digested.
Method one: Protein.
Make sure you add protein to your meals. Options include meat, fish, eggs, dairy and beans.
Protein helps keep you feeling satiated, lowers hunger hormone levels and may even help you eat less at your next meal. We found good protein specific foods.
1. Eggs:
Eggs are a good source of protein that’s easy to absorb, and they’re also an excellent source of vitamins, minerals, healthy fats, and antioxidants.
2.Almonds
Almonds are a nutritious tree nut rich in essential nutrients like fiber, vitamin E, , and magnesium. They’re also high in plant-based protein.
3. Chicken breast
Chicken breast is an excellent protein. In addition to protein, chicken provides a variety of B vitamins, plus minerals like zinc and selenium.
4.Turkey
Like chicken breast, turkey is another lean meat good protein. Turkey is also rich in vitamins and minerals, making it a nutritious addition to your diet.
5. Cottage cheese:
Cottage cheese is high in protein and contains some calcium and riboflavin (vitamin B2), which supports energy production and metabolism.
Eggs are a good source of protein that’s easy to absorb, and they’re also an excellent source of vitamins, minerals, healthy fats, and antioxidants.
2.Almonds
Almonds are a nutritious tree nut rich in essential nutrients like fiber, vitamin E, , and magnesium. They’re also high in plant-based protein.
3. Chicken breast
Chicken breast is an excellent protein. In addition to protein, chicken provides a variety of B vitamins, plus minerals like zinc and selenium.
4.Turkey
Like chicken breast, turkey is another lean meat good protein. Turkey is also rich in vitamins and minerals, making it a nutritious addition to your diet.
5. Cottage cheese:
Cottage cheese is high in protein and contains some calcium and riboflavin (vitamin B2), which supports energy production and metabolism.
Good source of omega 3
Wild Salmon Fish:
Wild Salmon fish is one of the most nutritious foods on the planet. wild salmon fish has unique omega 3s–fatty acids. It has high-quality, complete protein. It can help you feel full and satisfied, making it easier to stick to a healthy eating plan. Wild Salman fish to improve insulin sensitivity and reduce inflammation, which can help regulate blood sugar levels and reduce the risk of metabolic disorders that contribute to belly fat.
Mackerel Fish:
Mackerels are considered some of the most nutritious fishes. It has an excellent source of protein, vitamins B2, B3, B6, and B12, and vitamin D. Their flesh is also full of minerals like copper, selenium, and iodine.
Sardines Fish:
Sardines fish are a great source of omega-3 fatty acids, protein, and are one of the very few foods that's naturally high in vitamin D. It's also one of the few foods naturally high in calcium and leads to weight loss.
Tuna Fish:
Tuna is a healthy, low-calorie, and high-protein source. Tuna has amazing amino acids that your body can use to build muscle tissue and a process that boosts your metabolism. As a result, tuna is rich in polyunsaturated fatty acids. These fatty acids increase the rate of fat burning. It can help you lose belly fat and have a flatter
Wild Salmon Fish:
Wild Salmon fish is one of the most nutritious foods on the planet. wild salmon fish has unique omega 3s–fatty acids. It has high-quality, complete protein. It can help you feel full and satisfied, making it easier to stick to a healthy eating plan. Wild Salman fish to improve insulin sensitivity and reduce inflammation, which can help regulate blood sugar levels and reduce the risk of metabolic disorders that contribute to belly fat.
Mackerel Fish:
Mackerels are considered some of the most nutritious fishes. It has an excellent source of protein, vitamins B2, B3, B6, and B12, and vitamin D. Their flesh is also full of minerals like copper, selenium, and iodine.
Sardines Fish:
Sardines fish are a great source of omega-3 fatty acids, protein, and are one of the very few foods that's naturally high in vitamin D. It's also one of the few foods naturally high in calcium and leads to weight loss.
Tuna Fish:
Tuna is a healthy, low-calorie, and high-protein source. Tuna has amazing amino acids that your body can use to build muscle tissue and a process that boosts your metabolism. As a result, tuna is rich in polyunsaturated fatty acids. These fatty acids increase the rate of fat burning. It can help you lose belly fat and have a flatter
Method Two: Fiber
You can also, add your daily menu Probiotics and Prebiotics:
Probiotics are good bacteria that are found in certain foods such as pickles, yogurt, Miso soup, Kimchi, Tempeh.
Prebiotics are fiber Such as Apple, Banna, tomato, artichoke,
Beans:
Black beans, Lima beans, and Kidney beans are an amazing source of fiber.
Vegetables:
Brussel sprouts, Sweet potatoes, Broccoli, Carrots are packed with vitamins and minerals and fiber.
Fruits
Avocados, Pears, Figs, Apricots, Apples, Guavas, are refreshing our body and sources of vitamin C, potassium, and various antioxidants. They are an excellent source of fiber.
You can also, add your daily menu Probiotics and Prebiotics:
Probiotics are good bacteria that are found in certain foods such as pickles, yogurt, Miso soup, Kimchi, Tempeh.
Prebiotics are fiber Such as Apple, Banna, tomato, artichoke,
Beans:
Black beans, Lima beans, and Kidney beans are an amazing source of fiber.
Vegetables:
Brussel sprouts, Sweet potatoes, Broccoli, Carrots are packed with vitamins and minerals and fiber.
Fruits
Avocados, Pears, Figs, Apricots, Apples, Guavas, are refreshing our body and sources of vitamin C, potassium, and various antioxidants. They are an excellent source of fiber.
Nuts and seeds.
Flax seeds, Sunflower seeds, Hazelnuts, are extremely healthy, high in energy and good fats.
Grains:
Eating whole grains, such as Oats, Barley, corn, Cereal, whole grains Bread, are high fiber and lead to digestion, supporting heart health, and even assisting in weight management.
Flax seeds, Sunflower seeds, Hazelnuts, are extremely healthy, high in energy and good fats.
Grains:
Eating whole grains, such as Oats, Barley, corn, Cereal, whole grains Bread, are high fiber and lead to digestion, supporting heart health, and even assisting in weight management.
Green Tea:
Green tea contains caffeine and a type of flavonoid called catechin, which is an antioxidant. It compounds can speed up metabolism. Catechin can reduce excess organs fat.
Green tea contains caffeine and a type of flavonoid called catechin, which is an antioxidant. It compounds can speed up metabolism. Catechin can reduce excess organs fat.
Healthy High-Fiber Smoothies:
1. Avocado Pineapple High-Fiber Smoothie
Blend up this delicious avocado and pineapple and add some water smoothie tasty way to get more fiber into your diet.
2. High-Fiber Detox Smoothie
Spinach, almond milk, oats, apples, raspberries, blackberries, and flax seeds create a drink packed with nutrients, antioxidants, and flavor.
3. High-Fiber Smoothie for Gut Health
Made with coconut milk, banana, kiwi, raspberries, and chia seeds, Beetroot this one is nutritious, thick, and delicious.
1. Avocado Pineapple High-Fiber Smoothie
Blend up this delicious avocado and pineapple and add some water smoothie tasty way to get more fiber into your diet.
2. High-Fiber Detox Smoothie
Spinach, almond milk, oats, apples, raspberries, blackberries, and flax seeds create a drink packed with nutrients, antioxidants, and flavor.
3. High-Fiber Smoothie for Gut Health
Made with coconut milk, banana, kiwi, raspberries, and chia seeds, Beetroot this one is nutritious, thick, and delicious.
Belly Loss Techniques:
You simply need to change your lifestyle with the following steps:
1. Cut out junk food and sugar from your diet.
2. Pick the right foods from the harmful ones.
3. Adopt the appropriate physical exercise plan.
Eat the Right Foods:
*** Very Simple You can steam/boil/ baked and grill vegetables, chicken, fish, white eggs. Fat-free milk, nuts, barley, whole wheat bread and fruits and you can make your own menu breakfast, lunch, and dinner.
You simply need to change your lifestyle with the following steps:
1. Cut out junk food and sugar from your diet.
2. Pick the right foods from the harmful ones.
3. Adopt the appropriate physical exercise plan.
Eat the Right Foods:
*** Very Simple You can steam/boil/ baked and grill vegetables, chicken, fish, white eggs. Fat-free milk, nuts, barley, whole wheat bread and fruits and you can make your own menu breakfast, lunch, and dinner.
Method Three: Exercise
Exercise is very important for our body. Our muscle cells need a source of energy. It improves Physical and Mental Health Connection.
It increases blood flow to all your muscles, and it drives the muscles in the digestive system moving, making it easy for food to pass through as much as quicker our body organs.
Note: Exercise must be done with an empty stomach.
Exercises To Burn Belly Fat for A Toned Core:
Exercise is very important for our body. Our muscle cells need a source of energy. It improves Physical and Mental Health Connection.
It increases blood flow to all your muscles, and it drives the muscles in the digestive system moving, making it easy for food to pass through as much as quicker our body organs.
Note: Exercise must be done with an empty stomach.
Exercises To Burn Belly Fat for A Toned Core:
Exercise 1. Planks:
How to perform:
Step 1: Get in a push-up position,(under elbow you can keep towel) but bend your arms at the elbow, placing the weight on your forearms.
Step 2: Engage your core, squeeze your glute and hold your position, keeping your body straight from head to heels.
Step 3: Maintain the position for as long as you can.
Planks are one of the most effective exercises to strengthen your abs muscles and tone your belly region. Planks target the belly region and burn fat.
Step 1: Get in a push-up position,(under elbow you can keep towel) but bend your arms at the elbow, placing the weight on your forearms.
Step 2: Engage your core, squeeze your glute and hold your position, keeping your body straight from head to heels.
Step 3: Maintain the position for as long as you can.
Planks are one of the most effective exercises to strengthen your abs muscles and tone your belly region. Planks target the belly region and burn fat.
Exercise 2. Screw style:
This exercise stretches the back muscles, realigns, and lengthens the spine, and hydrates the spinal discs.
At first, lie on your back, bring your arms out to the sides with the palms facing down. Your body should lie in a T position. Bend the right knee and place the right foot on the left knee.
Exhale and drop the right knee over to the left side of your body, twisting the spine and low back. While in this position tilt your head on the right side looking at the right fingertips.
Keep the shoulders flat on the floor, close the eyes, and relax in this posture. Let gravity pull the knee down, so you do not have to use any effort in this posture.
Breathe and hold for 6-10 breaths.
Finally, inhale and roll the right knee back towards the starting position. Exhale and stretch out the right leg, lowering it back to the fleer while returning to the T position.
Repeat on the other side
At first, lie on your back, bring your arms out to the sides with the palms facing down. Your body should lie in a T position. Bend the right knee and place the right foot on the left knee.
Exhale and drop the right knee over to the left side of your body, twisting the spine and low back. While in this position tilt your head on the right side looking at the right fingertips.
Keep the shoulders flat on the floor, close the eyes, and relax in this posture. Let gravity pull the knee down, so you do not have to use any effort in this posture.
Breathe and hold for 6-10 breaths.
Finally, inhale and roll the right knee back towards the starting position. Exhale and stretch out the right leg, lowering it back to the fleer while returning to the T position.
Repeat on the other side
Exercise3 .Sit-ups:
Step1. Hit the deck with your legs bent and your soles one the floor.
Step 2. Lie with your hands behind your head or straight up in front of you. Look up at the ceiling and push your back into the floor.
Step 3. Tense your abs as you lift yourself all the way up.
Step 4. Keep your elbows back and your chin in place without jutting forward.
Step 5. Reverse the move slowly back to the floor.
for melting those unnecessary belly fats. These exercises are easy and effective exercises that can be done anywhere.
Step 2. Lie with your hands behind your head or straight up in front of you. Look up at the ceiling and push your back into the floor.
Step 3. Tense your abs as you lift yourself all the way up.
Step 4. Keep your elbows back and your chin in place without jutting forward.
Step 5. Reverse the move slowly back to the floor.
for melting those unnecessary belly fats. These exercises are easy and effective exercises that can be done anywhere.
Exercise 4.Radical:
Step 1: Seated forward your legs. lift your arms toward the up by rotating the pelvis forward.
Step 2: Come down as far as you can while maintaining a flat back.
Step 3: You can grab your feet, but do not bend your knees and hold breath 20 seconds.
Step 4: Next, go back to Seated forward your legs and push the right-side floor twist your body as much as you can. Same way does left side.
Step 2: Come down as far as you can while maintaining a flat back.
Step 3: You can grab your feet, but do not bend your knees and hold breath 20 seconds.
Step 4: Next, go back to Seated forward your legs and push the right-side floor twist your body as much as you can. Same way does left side.
Exercise 5. Holistic:
Step 1: Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows back into your body. Keep your palms straight on the ground and do not twist them sideways.
Step 2: You can soft Press the tops of the feet and thighs and the pubis firmly into the floor.
Step 3: On an inhalation, begin to straighten the arms to lift the chest off the floor, going only to the height at which you can maintain a relatively straight line through your pubis to your legs. Press the tailbone toward the pubis and lift the pubis toward the navel.
Step 4: Firm the shoulder blades against the back, allowing the side ribs to expand forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back.
Step 5: Hold the pose anywhere from 15 to 30 seconds, breathing easily. Release back to the floor with an exhalation.
Benefits: Stretches muscles in the shoulders, chest, and abdomen, decreases stiffness of the lower back, Strengthens the arms and shoulders. Increases flexibility, improves menstrual irregularities, Elevates mood. Stimulates organs in the abdomen, like the kidneys. Relieve stress and fatigue. Opens the chest and helps to clear the chest cavity for smooth movements and functions of the heart and lungs. Improves circulation of blood and oxygen, especially throughout the spinal and pelvic regions and strengthens the spine.
Step 2: You can soft Press the tops of the feet and thighs and the pubis firmly into the floor.
Step 3: On an inhalation, begin to straighten the arms to lift the chest off the floor, going only to the height at which you can maintain a relatively straight line through your pubis to your legs. Press the tailbone toward the pubis and lift the pubis toward the navel.
Step 4: Firm the shoulder blades against the back, allowing the side ribs to expand forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back.
Step 5: Hold the pose anywhere from 15 to 30 seconds, breathing easily. Release back to the floor with an exhalation.
Benefits: Stretches muscles in the shoulders, chest, and abdomen, decreases stiffness of the lower back, Strengthens the arms and shoulders. Increases flexibility, improves menstrual irregularities, Elevates mood. Stimulates organs in the abdomen, like the kidneys. Relieve stress and fatigue. Opens the chest and helps to clear the chest cavity for smooth movements and functions of the heart and lungs. Improves circulation of blood and oxygen, especially throughout the spinal and pelvic regions and strengthens the spine.
Exercise 6. Kick boxing:
Kickboxing is a great way to burn calories because its work the entire body. By driving power from your legs, your arms can throw major jobs, crosses, hooks, and uppercuts, making it a full-body exercise.
Kickboxing practice helps to build muscle mass, boosts your metabolism and your body to lose weight faster than other forms of exercise. Kick boxing training has a lot of body movement quicker. Kickboxing is the best model for weight loss and quicker burn belly fat. Its also physically and mentally big achievement.
Note: Learn Kick-Boxing, go to YouTube: applekhanfitness
Kickboxing practice helps to build muscle mass, boosts your metabolism and your body to lose weight faster than other forms of exercise. Kick boxing training has a lot of body movement quicker. Kickboxing is the best model for weight loss and quicker burn belly fat. Its also physically and mentally big achievement.
Note: Learn Kick-Boxing, go to YouTube: applekhanfitness
Note: If you think the Applekhanfitness philosophy method helps you or gain some knowledge about fitness, please help those who seek good health and want to stay healthy.
If you have any questions about fitness, please feel free to ask me.
Thank you.
Apple khan (Author)
CEO and Founder
Applekhanfitness.com
Email: [email protected]
black belt holder in Jeet Kune Do and Kung-Fu
Certified National Academy Sports Medicine and Nutritionists (IFA)
Thank you.
Apple khan (Author)
CEO and Founder
Applekhanfitness.com
Email: [email protected]
black belt holder in Jeet Kune Do and Kung-Fu
Certified National Academy Sports Medicine and Nutritionists (IFA)