''Rule Against Fat''

Visceral fat, also known as “belly fat,” is the white fat that's stored in your abdomen and around all of your major organs, such as the liver, kidneys, pancreas, intestines, and heart. High visceral fat levels can increase your risk for diabetes, heart disease, stroke, artery disease, and some cancers. Here’s how to rule against your body fat.

1. Understand The Basics Of Fat Loss

We often associate weight loss with dieting and end up ignoring the basics of fat loss. Forget calorie counting, and start thinking of food as fuel for your body. Getting six-pack abs is usually a function of fat loss, not a lack of muscle definition, and burning fat all boils down to a simple equation: Calories in versus calories burned. That means going beyond calories and studying your macronutrient intake—fats, protein, and carbs—to understand how much you consume relative to how much you burn during a workout.

2. Exercise To Burn Calories

The more time spent exercising and the more vigorous the exercise, the more calories will be burned. when you exercise, your body burns calories to fuel your activity. But exercise is the gift that keeps on giving. That's because even after your workout has ended, your body is still burning more calories. When you exercise, you use muscle. This helps build muscle mass, and muscle tissue burns more calories. Studies have shown that with increases in exercise time, the elevation in resting metabolic rate is prolonged. Start strength training (involves lifting weights), Research has found strength training to have multiple health benefits, especially when it comes to burning fat (Visceral fat ). Try aerobic exercise, crunches, walking, Zumba, fidget, vertical leg exercises, cycling, even do your daily works sincerely. Then you will see the result in your body shape.

3. Burn Fat Off Your Lower Body 

To flatten your belly, “go below your navel,” expert says. “In a Syracuse University study, people burned more calories the day after they did a lower-body resistance training exercise than after they worked their upper bodies, simply because legs have more mass.” Find a set of stairs, go to an indoor cycling class, do ballet-style workouts, pick up a sport, increase resistance training, do bodyweight squats, or work on your inner thighs.

4. Find Your Motivation

Motivation is key. Some good ways to stay motivated while you’re working out: Count down, not up, when performing reps. Another trick: “Look at your dominant hand while you’re pushing up,” Cardiello explains—it “automatically includes a positive reinforcement” because the dominant hand more easily and quickly moves the weight. Exercise only for you, not for people moke you. Love yourself and motivate yourself on your own. Self-motivation is the ability to drive yourself to take initiative and action to pursue goals and complete tasks. It's an inner drive to take action. So stay motivated.

5. Eat With Purpose

Everything you consume should have substantial nutritional value. Everything you eat should serve some sort of nutritional purpose in your body, fuel your workouts, and (be) geared toward optimizing your body. Eat foods that kill fat. Eat smaller and more frequent meals. Don't skip breakfast. Eating a heavy breakfast can help you curb hunger throughout the day and ultimately reduce the risk of overeating and consuming more calories than needed.

6. Aware About Your Portion Sizes

You’ll be eating more often, so paying attention to portions is extremely important. “Make sure chicken breasts, (and) meats, are no larger than your palm, and that pasta is no larger than your fists,” says Jay Cardiello, a personal trainer to countless celebrities and professional athletes. He also suggests using “smaller bowls, plates, and cups” because studies show people “serve themselves 20-40% more food when they’re using larger plates.” Here’s how to estimate portion sizes.

 7. Make Sure You're Eating Healthy

Your overall dietary pattern is most important. A healthy diet prevents malnutrition and protects from multiple diseases. Your body's health reflects what you put into it. Eating a variety of foods and consuming less salt, sugars, and saturated and industrially-produced trans-fats, are essential for a healthy diet. Eat low-fat dairy, eat more healthy fats, follow a high-protein diet, add vinegar to your diet, fill up on fiber, cut down on refined carbs, and increase your protein intake.  Increase your iron intake. Iron is an important mineral that has many vital functions in the body.

8. Understand How To Use Carbs

Carbs are not the enemy. Unless you’re on an extreme nutrition plan like the keto diet, carbs are an essential source of your body’s energy. That said, you need to be mindful about how you consume those carbs because eating too many carbs or eating carbs at the wrong times can cause your body to store excess energy as fat. Reduce your intake of refined carbs from pastries, processed foods, pasta, white bread, and breakfast cereals. Replace them with whole grains such as whole wheat, quinoa, buckwheat, barley, and oats.

9. Learn To Fight Fatigue

Fatigue may be your biggest enemy when endurance training, but there are some ways to combat it. First, drink beet juice, which is packed with healthy nitrates that can improve your cardiovascular functioning. Beets can actually increase stamina by up to 16%, and it helps your muscles produce more energy, more efficiently, making exercise less exhausting. Another way to boost your performance is by carefully selecting your music. “When people listen to favorable music their blood vessels expanded 26%,” according to a study. Activity and nutrition help fight fatigue and put more energy into your daily life. Get moving, strike a pose, drink plenty of water, get to bed early, go fish, keep time with your body clock to fight fatigue.

10. Add Probiotics To Your Diet

Probiotics are a type of beneficial bacteria found in your digestive tract that have been shown to improve many aspects of health. In fact, the bacteria in your gut have been shown to play a role in everything from immunity to mental health. Increasing your intake of probiotics through either food or supplements may also help rev up fat burning and keep your weight under control.

11.Squeeze In More Sleep.

Squeezing more sleep out of your busy life is easier than you think. Because if you allow yourself to get some good quality sleep then you will wake up more alive be more efficient and energized. Sleep early your body burns more calories when you are in deep sleep. Thus, the longer you sleep soundly, the more calories you burn. This is because your brain is most active during REM sleep or deep sleep. The brain uses energy and thus your body continues to produce glucose to fuel your brain.

12. Continue Being Hydrated

Drinking enough water is essential for burning off fat from food and drink, as well as stored fat. Upping your water intake may increase lipolysis, the process by which the body burns fat for energy, according to a 2016 mini-review of animal studies published in Frontiers in Nutrition. Warm water with lemon in the morning is one of the most used and very effective remedies to get rid of belly fat. drink caffeinated green or black tea, drink 8 cups of water a day, or drink healthier beverages, apple cider vinegar drinks, high-protein drinks, vegetable juice. Avoid sugar and sugar-sweetened drink.

13. Give Intermittent Fasting a Shot

Intermittent fasting is a diet pattern that involves cycling between periods of eating and fasting. Research shows that intermittent fasting may help enhance both weight loss and fat loss. One review looked at the effects of intermittent fasting, including alternate today fasting is a method that involves alternating between days of fasting and eating normally. Additionally, it may reduce the loss of muscle mass typically associated with low-calorie diets.