How to-beat-tummy-fat

1. GOLDEN YOGA POSES AND TIPS TO LOOSE
BELLY FAT
Adding inches around the waist and tummy is perhaps the most common source of
dissatisfaction with ones appearance after 30. Everybody wants a flat tummy, but
nature is always conspiring to make us unshapely.
How to achieve it? An integrated approach consists of yoga + stretching exercises
+ well thought eating plan + a desire for more physical activities. All together this
is the most effective formula to achieve well-toned abdomen. You have to be
regular in your workout schedule, be aware of the calories in meals plan. Also you
must develop the discipline of self denial of some very inviting foods to achieve the
desired effect.
The uncomfortable truth is there is no silver bullet. Loosing flab does not guarantee
that it will not come back. According to a recent research on weight loss, 5 out of 6
people who lost more than 10% of their body weight- put on the weight again
within 1 year. So the battle will have to continue and this war is without an end.
What can help however is expert guidance on all aspects of Yoga, food, habits and
the self discipline. In the following pages we will outline for you tips to develop
these habits, need lesser time commitment and suggest Yoga Asans that are easy
yet very effective.
Our 3 month complete Therapy Program is provides the personalized Yoga and Diet
Guidance. Your routine and diet plan is based on your Ayurvedic Prakriti as well as
unique medical needs. We also suggest very effective home remedies in this
program.
YOGA

2. Yoga exercises can help greatly in the reduction of belly fat and fat deposits in the
body. There are several positions in the asanas which help in reduction of the belly
fat with the twists and the elongations exercises in yoga.
Some asanas like Dhanurasana, Naukasana, Matsyasana, Bhujangasana,
Ardha halasana, Ardha matsyendrasana help in the reduction of the belly fat
greatly. Twisting exercises stretches the oblique muscles and helps to burn the
extra fats from the sides of the abdomen as well as what are deposited in various
organs of the body.
Breathing exercises helps in reduction of the fat deposits near the stomach region
by providing more oxygen to burn fat. It helps in reduction of the belly fat and also
provides the lost zeal to the body. As the stomach lifts up and down with
continuous breathing exercises, you will discover these simple exercises results in
stomach free of the fat, and tones the body as well.
Surya Namaskar, a component of Hatha Yoga, has been practiced in India for
thousands of years and is often used in place of a typical fitness program. It
consists of a series of postures (asanas) that are repeated 12 times per round.
Yoga researches have shown that regular practice of Surya Namaskar may maintain
or improve cardio respiratory fitness, as well as promote weight management1
. It
helps to provide the desired toning of the body and burns extra cholesterol
deposited near the belly region of the humans.
1. J Bodyw Mov Ther. 2011 Jul;15(3):343-7. Epub 2010 Jun 22.
However it’s not a cure for everyone. In fact if you have back pain or high blood
pressure or have major physical ailments, you shouldn’t be doing Surya Namaskar.
YOGA that burns tummy fat:
Here are a set of yogasanas, which when combined with an ideal eating plan and
healthy lifestyle can assure you of the flat belly that you always dreamt of. Holding
onto the posture tightens and contracts your upper and lower abs while repeating
the movement tones them up.

3. Methods:
1.Dhanurasana
Lie on your abdomen with hands a
place the feet near buttocks. Hold
hand and left ankle with left hand
floor by pulling the ankles and lift
navel portion. Heel and knee will
will look like a bow. Hold and coun
by releasing your hands and legs.
in your body and mind.
2.Bhujangasana
Lie down on your abdomen wi
ground. Both your toes should b
they should be turned outwards.
in front of your head and palm
ground. Now stretch your hand
bending elbow. Lift your upper
will remain straight. Bend your he
in this position. Then return back
relax.
nds aside. Bend your knees and
Hold your right ankle with right
and. Raise your knees from the
lift your upper body till the
will remain together. The body
count and then rest your body
egs. Relax and feel the changes
with chin touching the
ld be kept together and
rds. Rest your two hands
palms should touch the
hands backward without
per body and your hands
r head backward and count
back to normal position by lowering down your u
3.Naukasana
Lie flat on the floor with your arm
With exhalation you lift both of your
the air and at the same time lift yo
from the ground with your arms
towards your legs. Hold the posture
your muscles getting tired and slo
body back onto the floor. Increase
ur upper body and
arms by your side.
your legs straight in
ft your upper body
rms stretched out
sture until you feel
slowly place your
ease the length of

4. holding the yoga posture with eac
4.Ardha halasana
Lie down straight on back. Hands
your legs at 90 degree. Then come
the ground. Again raise the legs at
After completing rest your legs on
counting details.
5. Ushtrasana
First sit down in kneel down pos
and hol
push for
of the a
outside.
normall
supinati
6.Ardha matsyendrasana
Sit down with legs straight. Fold the
thigh and touch the right foot with th
touch it with the right side of hip. Lef
knee to hold the left knee. Right han
move toward right. Normal breathin
same with left leg and take rest in sh
7. Upper bo
Stand straight.
parallel to shou
till the level yo
your left side a
will be right 1 a
each time you practice.
nds under hip. Legs joined. Raise both
ome down but legs should not touch
gs at 90 degree. Do this as suggested.
s on ground. Follow notes for
position. Then bend backwards slowly with the h
hold both the ankles with the hands tightly. At
h forward your back. Your thumb of both hands s
he ankle adjacent to each other while the other fin
side. The feet should remain touched with the g
mally and count as suggested. After that take rest
ination. Follow notes for counting details.
the right leg and place it on the left
ith the ground. Fold the left leg and
. Left hand will go above the right
hand will go back. Head and neck will
thing. Hold the position and count. Do
in shavasan.
er body twist (movement)
ight. Now raise your both arms sidewise
shoulder. Bend your upper body toward right side along
l you can and then come back in straight position. Agai
ide and then come back in straight position. Do as sugge
t 1 and left 2. Follow notes for counting details.
e head going back
At the same time,
ds should be inside
r fingers should be
e ground. Breathe
rest in shabasan in
the
long with your arms
Again bend toward
uggested. Counting

5. 8. Batakram Kapalbhati in su
Sit in sukhasana. Keep your hands
through nose quickly. While exhal
contract. Do this as suggested. Th
counting details.
Important tips that are
1. Reduce your calorie consumption
Yoga along with diet control help
much weight you want to lose. D
and then find out the ideal weigh
and you really need to set a go
dietician plan a low calorie, low fa
2. Eat Right
Eat more whole grains instead
vegetables.
in sukhasana
ands on your knees. Inhale
xhaling lower abdomen
. Then take rest. Follow
t are key to losing belly flat:
tion
helps to reduce the belly and belly fat. You need
Depending upon your height and weight first ca
eight. Losing weight and getting rid of belly fat ta
a goal to keep an eye on your progress. With th
w fat, high fiber, vegetarian diet.
tead of refined carbohydrates. Take more fru
and exhale
should
notes for
eed to decide how
t calculate the BMI
t takes some work,
h the help of your
fruits and

6. 3. Avoid fatty foods
Foods rich in saturated fat i.e. full cream milk and dairy products, cheese, butter,
ice cream, fried food, molasses, sugar, honey, sweets, glucose, jam, dry fruits,
chocolates , candies, potato, red meat, chicken with skin, coconut oil, palm oil,
pickles, spicy chutneys, vinegar, chilly, pepper, salt, carbonated water
4. Eat good fats. Studies suggest that a diet with a higher ratio of monounsaturated
fats (MUFAs) — such as, nuts, seeds, and soybeans— can prevent the accumulation
of belly fat.
5. Drink lot of fluid
It is always very important to keep yourself well hydrated with lot of water, fresh
fruit and vegetable juices, soups etc., when you are trying to lose belly fat in a
healthier way.
6. Physical activity
Take the stairs instead of the elevator. Walk instead of driving. Stand up and walk
for 30 steps every 30 minutes. If you have a sedentary job, consider getting a
treadmill desk.