how to lose belly fat & body weight at home exercises/ diet plan

how to lose belly fat at home in a week

    • Stand up and walk for 30 steps every 30 minutes. If you have a sedentary job, consider getting a treadmill desk.
    • 10,000 steps a day

avoid stress, it will increase cholesterol level.

      drink daily

2 liters of water

      .  250 ml 8 times a day. if you want to know you are hydrated or dehydrated check your

urine if it is yellow

      you need to drink more until it

gets white or clear.

  • Eat a heavy breakfast, a moderate lunch, and a light dinner.
  • sleep 7-8 hours a day. if not it helps to increase fat.
  • use vitamin C foods
  • Drink lemon water morning
You have to lose overall body fat percentage so lose belly fat.
belly fat burns slowly rather normal fat. someone said and another one says reverse it.

Calorie burning tips:

  1. chewing gum burns 11 calories per 1 hour, 360 calories in week 1/3 pound in the month.
  2. if you laughing  for 10 to 15 minutes per day burns up to 50 calories,”
  3. Talking burns 40-50 calories for 1 hour.
  4. walking 70kg man 1 hours walking can consume 187 calories, (how much we walk in 1 hour?)
  5. walking burns more calories than running.

Calories in Carbohydrate, protein, and fat

Protein and carbohydrate Contain 4 calories in 1 gram, But 1 gram fat contains 8 calories.

calculate your body percentage; here

example my

  1. Neck SIZE 38CM
  2. waist 92
  3. Hips  97 CM
  4. height  167.6
My body fat = 23.4%
Recommended amount20-25%8-14%
Adults in United States, average22-25%15-19%
According to Health Check Systems, The American Council on Exercise has categorized the range of body fat percentages as follows:
Essential fat12-15%2-5%

Recommended Daily Fat Intake

Total calories
per day
Saturated fat
in grams
Total fat
in grams
1,60018 or less53
2,000120 or less65
2,20024 or less73
2,500125 or less80
2,80031 or less93
1. Percent daily values on nutrition facts labels are based on a 2,000 calorie diet. Values for 2,000 and 2,500 calories are rounded to the nearest 5 grams to be consistent with the nutrition facts label.

calorie consumption and weight loss calculator

3500 calories equal to 1 pound weight 500grams.

 we have to cut meals by 500-1000 calories a day to lose weight 0.5 kg per week.

belly fat abs workouts

  • run as fast as possible for 20 seconds wait until you get breath repeat it for 10 minutes.
  • Belly fat is linked with cardiovascular disease, diabetes, and cancer
  1. Mountain climbs
  2. 45* and 90-degree Crunches
  3. Stomach butterflies
  4. jump squats
  5. high knees
  6. oblique Side Plank crunches
  7. Pulsators
  8. crunch to twist
  9. Roll Ups
  10. Toe touch
  11. Plank crunches
  12. Scissors
  13. up legs 
Straight leg situps
reverse crunches
toe touches
 knee elbow crunch
V ups

Foods that decrease belly fat

  1. Cabbage
  2. Fibre foods
  3. Protein rich foods and calorie (carbohydrate less foods)
Be sure to go for regular checkups for sugar, cholesterol, fat (triglycerides) level
i just got this points also i post my results here.
My waist size 35 CM Now.
i daily walking almost a kilometer.

reasons for my belly fat. 

  • eats reverse as mentioned above breakfast, lunch light and dinner heavy.
  • sitting before PC from 9PM-5PM. Morning to evening.

Calculate fat percentage by waist size


calorie calculator


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how to lose belly fat for men in without losing weight

If you are weight normal to underweight but at the same time – your bodyfat is higher than average this can cause wrong diet and a lack of proper exercise.

  • Eat more proteins Food Rather Than carbohydrates.  25%-30% of the calories in each gram of protein are burned in digestion but carbohydrates like only have capacity to 6-8% .
  • Do every workout with standing instead of sitting.
  • Drink water before having a meal.
  • Track your eating food calories every using  websites like My Fitness Pal and Calorie King a calorie deficit of 3,500 in order to lose one pound.
  • Avoid Stress and sleep well
  • Avoid missing meals
  • Eat many times or 2-3 hours period rather than eating whole at a time or 3 times a day.

belly fat lose exercises

  • Lift weight 
  • swim every day 2 times
  • Abdominal crunches
  • Running, walking

how to lose belly fat for men in 1 week

losing fat stomach not possible in one week but can be 2 weeks see other details of this on wiki how

Calculate daily diet in calories

daily intake calories = burned calories

3 times plain rice with curry 3= _____K calories
250 Grams mutton contains 2000 cal
For Men 2000 calories Necessary in order to pass routine daily life. 
In India Generally men eats 500 Grams Average on daily basis. But calories are changes according curry/ gravy type. also snacks and beverages adds additional calories, and proteins, and other etc
An office worker generally need to consume 1450 To 1650 K calories. to lose weight,  maintain same 1950-2150, To gain weight 2450-2650 calories a day.

500 G

White Rice

There are 645 calories in 500 grams of White Rice.
Calorie breakdown: 2% fat, 89% carbs, 9% protein.

calculate calories burned

calculate calories burned by walking
5 meters per Minute

Walking, 5.0 mph

  1. Minutes
Calories burned: 544
calculate calories burned by running

Running (jogging), in place

  1. Minutes
Calories burned: 136

check Fat burn / calorie consumption by Activity

Link 1 recommended link 2 (All activities in day at home,office, garden)

Belly/liver fat decreases insulin hormone productivity. That leads to diabetes.

Reducing Carbohydrates and increasing protein-rich foods treat effective way to reduce fat.
Drink Milk before you taking a Meal, Be sure to add boiled egg with your meal in case of Rice.

USE protein powders (whey protein).

height weight chart for men

Standard Height and Weight for Indian Men & Women
(Feet & Metres)
5′-0″ (1.523 m)50.8 – 54.450.8 – 54.4
5′-1″ (1.548 m)51.7 – 55.351.7 – 55.3
5′-2″ (1.574 m)56.3 – 60.353.1 – 56.7
5′-3″ (1.599 m)57.6 – 61.754.4 – 58.1
5′-4″ (1.624 m)58.9 – 63.556.3 – 59.9
5′-5″ (1.650 m)60.8 – 65.357.6 – 61.2
5′-6″ (1.675 m)61.6 – 66.758.9 – 63.5
5′-7″ (1.700 m)64.0 – 68.560.8 – 65.3
5′-8″ (1.726 m)65.8 – 70.862.2 – 66.7
5′-9″ (1.751 m)67.6 – 72.664.0 – 68.5
5′-10″ (1.777 m)69.4 – 74.465.8 – 70.3
5′-11″ (1.802 m)71.2 – 76.267.1 – 71.7
6′-0″ (1.827 m)73.0 – 78.568.5 – 73.9
6′-1″ (1.853 m)73.3 – 80.773.3 – 80.7
6′-2″ (1.878 m)77.6 – 83.577.6 – 83.5
6′-3″ (1.904 m)79.8 – 85.979.8 – 85.9

Foods and calorie chart RDV