Lose Belly Fat Within 3 Weeks: Usually, there are two types of extra fat in our body. One is subcutaneous fat and the other is visceral fat. Subcutaneous fat is present under the skin. It does not cause much harm. It makes the skin soft but visceral fat is very harmful. It starts accumulating near the stomach and gradually starts surrounding the kidneys, liver,r, and heart. If we do not work hard to expend the energy that we get from eating, then this extra fat starts forming and starts spreading like a sheet in the body. In such a situation, if you want to remove belly fat, then first of all you will have to expend more energy than is formed. This task is not easy but if you have the strength and dedication, then by following strict rules you can reduce belly fat within 7 days.

7 strict rules

1. Control calories- According to the news, if you want to reduce belly fat within 2 weeks, then first of all you have to pay attention to calories. Calories mean the energy you get from food. First of all, I'll pay attention to calories. You have to reduce calories from food. For this, you have to pay attention to high-calorie things like junk food, fast food, pizza, burgers, cheese, meat, dairy products,s, etc. Now you should eat half of what you used to eat earlier.

2. What to eat- The more fiber you eat, the more beneficial it will be. This will not increase calories and will restrict the formation of extra fat. Get half of your food from fiber. For fiber, eat pulses, green leafy vegetables, fibrous vegetables, fresh fruits,, etc.

3. Increase protein intake - Increase protein intake in your diet and reduce carbohydrates. Foods containing carbohydrates generate energy immediately. So, consume lean protein, eggs, chicken, fish, pulses, coarse grains like maize, jowar, millet etc. Give up the food you used to eat earlier. Eat these instead. Take 70 grams of protein daily.

4. Work out - If you want to reduce belly fat in 15 days, then you will have to work hard for it. Its formula is that you will have to spend twice the calories than what you take. If you take 2000 calories, then spend 3 to 4 thousand calories. For this,  I,s you will have to do a lot of exercises. You will have to do hard exercise for at least one hour daily in which you should sweat. For this you can do fast running, fast jogging. You can climb stairs at a fast speed. You can play football, hockey, badminton. You can dance.

5. Strength training – This means you have to test your strength every day. For example, tie a rope to a wall and hold its end tightly with both hands,, and do push-ups with its help. Apart from this, lift half of a heavy tractotirere. Take the heavy object up and then slowly bring it down. Lie down on the bench with your waist straight. Keep your legs forward and lift the upper part of your waist by keeping your hands on your neck. You have to do this for half an hour every day.

6. Get rid of stress- To get rid of stress, do yoga and meditation daily. Listen to music. If there is stress, belly fat will not reduce. Therefore, do meditation and yoga for at least 10-15 minutes daily.

7. Adequate sleep - If you do not sleep peacefully for 7 to 8 hours, then the belly fat will not reduce. So take adequate sleep every day. Keep in mind, if you follow this strict rule then overall obesity will reduce. It is not that only belly fat will get. But this has to be done continuously, that that if you give up everything after 15 days then the fat will be reduced usedncrease on the belly. Also remember that losing weight is not magic, weight will reduce only when you work on many fronts simultaneously.