Er Dhillon Rajan - Health Information | Health Education | Fit Online Classes

Sunday, 31 December 2017

Uric Acid Symptoms

Er Dhillon Rajan December 31, 2017 0 Comments

High uric acid levels refer to te condition of a high concentration of uric acid in the blood stream, which is linked to either failure to excrete uric acid or increased production of uric acid.

Uric acid is a naturally occurring waste product in the body. Uric acid is caused by the breakdown of the chemical purine, which is always present in the body and in some foods. Normally, uric acid is carried by the blood and filtered by the kidneys, then becomes waste product that exits in your urine. However, uric acid levels can rise if the kidneys don’t get rid of it naturally, or if the body produces too much of it. This is called Hyperuricemia.

Hereditary - body’s inability to process Uric acid
Normally, uric acid dissolves in bloodstream, passes through kidneys and is excreted in urine.

Skin Symptoms

After years of repeated gout attacks, uric acid crystals may begin to form lumps beneath the skin. These nonpainful lumps called Tophi, commonly occur on the fingers, toes, elbows and hands. During an attack, the tophi may become swollen and tender. Also Read: Jogging is also beneficial for our joints and bones.

Kidney Symptoms

If the uric acid crystals settle in the urinary tract, they cause kidney stones. Uric acid kidney stones are more common in men than women. Kidney stones may cause symptoms such as pain in the back, abdomen, groin, fever, chills, nausea, vomiting and bloody urine.

Joint Symptoms

When uric acid crystals settle into joints, gouty symptoms may occur. Common joint symptoms of gout include pain, inflammation, swelling, redness and tenderness. These symptoms usually begin suddenly at night.

Causes of High Uric Acid

Diuretic medications
Obesity
Purine rich diet
Psoriasis
Drinking too much alcohol
Genetics ( inherited tendencies )
Hypothyroidism
Immune Suppressing Drugs
High blood pressure may increase risk.
Other diseases which cause increased uric acid like leukemia, lymphoma, hemoglobin disorders.
Other Events: Dehydration, surgery and joint injury.

“And it’s very important to lower uric acid in your body because high levels cause gout. And repeated gout attacks can lead to permanent joint damage as well as kidney damage.”

Uric Acid Treatment

Consume plenty of fruits and berries
Reduce amount of alcohol you drink
Creating a healthy diet
Increase your physical activity
Try cardiovascular exercises
Get rest if you face a gout attack
Limit the amounts of sugary foods
Eat plant based proteins

Gout

A form of arthritis characterised by severe pain, redness and tenderness in joints.

Symptoms of gout include severe pain, redness and swelling in joints, often the big toe. Attacks can come suddenly, often at night.

Overview of Gout

It is type of arthritis
Caused by elevated uric acid levels in blood.
Symptoms: inflammation, swelling, extreme pain
Crystals deposits in joints from excess uric acid.
More common in men
Very common condition
Women more likely to experience gout after menopause
One of most frequently diagnosed conditions

How do I treat Gout with Medications ?

Anti-inflammatory Drugs (Indomethacin, naproxen or ibuprofen)
Pain killers (oxycodone, hydrocodone or codeine)
Cortisone injections

Avoid these things in Gout

For the treatment of Gout, you can reduce the consumption of alcohol, spinach, beans, peas, cauliflower and Brewer’s yeast.

Food for Gout treatment

Eat low fat dairy products like Yogurt, cottage cheese and complex carbs like sweet potato, brown rice.
Take protein food like lean white meat, nuts and seeds.

Sunday, 17 December 2017

Fast weight loss

Er Dhillon Rajan December 17, 2017 0 Comments

Nowadays, Obesity is becaming a vast problem for all aged people like children, women, youngsters and old aged people. That’s why, How to lose weight is a big question in these days. Obesity is a big issue among the people in European countries, but now it’s also increasing very fast in Asian countries too.

But we also know that without having a proper diet and without any physical activities that’s not going to happen. Here we are discussing some drinks which will beneficial for your fast weight loss. Also Read: Healthy food for your fitness and weight lose

Ingredients for this weight loss drink

Organic Cinnamon powder 1 tablespoon
Organic Honey 2 tablespoons
Filtered Water 250 ml

Now you need to follow this procedure step by step :

Add one tablespoon cinnamon powder to large cup. Pour one cup of hot water in it. Steep for 15 minutes and let it cool. Add 2 tablespoons of honey to cooled liquid. Always add honey in cooled liquid. Because hot water may destroy the enzymes in honey.

Drink half cup of this juice daily before sleep and rest of it in the morning before breakfast.

Cinnamon stabilizes blood sugar levels and increase the metabolism of glucose, high blood sugar levels can lead to increased the storage of fat. Cinnamon helps prevent it. It also improves insulin function. This you begin to loss weight.

Honey boost and speed up your metabolism to more quickly burn off that body fat. Honey has a healthier glycemic index than sugar. Therefore it doesn’t cause a sugar rush.

You can easily loss weight by using this honey and cinnamon drink. This drink will boost your metabolism and speed up your weight loss process.

Another drink for weight loss.

Which Ingredients you need for this drink that you can get easily from your kitchen. This drink doesn’t take too much time.

Ingredients :

One average size lemon
One tablespoon of organic honey
Lukewarm water

Take one glass of lukewarm water. Add juice of one lemon and one tablespoon of organic honey in it. Mix well.

Lemon contains vitamin C in large amount and Honey is antioxidants which is also beneficial for our health. Drink this juice on empty stomach in morning time.

Where this drink is helpful for reduce body fat there it keep you stomach clean and provides glowing skin. It prevents from constipation. Because it contains vitamin C, antioxidant and other useful nutrients. You can take your breakfast after 45 minutes of this drink. You can add one tablespoon of organic turmeric in it to make more beneficial.

Tuesday, 5 December 2017

Push Up

Er Dhillon Rajan December 05, 2017 0 Comments

Pushups is a best and full body workout. When you do this exercise, it connected large number of muscles in our body. Pushups helps you to cover your arms, abs and your lower body all at once. Which makes you stronger.

Push up workout

It increases metabolic rate and reduce weights naturally. Pushups helps to strengthen our wrists, forearms, elbows, upper arms and shoulders. It also helps stronger and more dense bones too.

Pushups can be do at any place like home, garden and gym without having any equipment. Also Read: Fit yourself with aerobics exercises

Pushups makes healthy and stronger body naturally, which helps to promote testosterone production in our body both men and women.

Pushups for Chest

Observe in picture and make a position. If you want, put your claws in a place that is a little high so that you do not move backwards. You do not have to put a foot on a higher thing, just keep the paw right next to it so that you can not escape from going backwards.

Keep hands close to the chest. So close that if you pull a thumb slightly, then touch around one inch below your chest's nipple.

In this exercise, the elbows will not run away. The angle of the elbows will be inward, but do not keep them close to the body.

Take breath while you are coming down, keep your neck upside down and focus your attention on your chest. Breathe the chests lightly and touch up. The whole game is of meditation and breathtaking.

Come comfortably below can go a little faster.

There should not be a crater in the waist or a hunch should be made. From neck to foot all will be in line.

How to make pushups easy and hard ?

If you keep your feet on height and hands down then it will be difficult. If the hand is at the height and the leg below it will be easy to workout.

In the beginning you put your hands in a higher place. Just like two bricks, or edge of the bench or other chair. Apart from this, make the position of the knees instead of the paws, it will also be easy. Afterwards, the feet can be placed at the height, they can keep the weight on the back and you can do pushups with one hand. However, more emphasis is drawn on the trips to an arm's exercise. For chests, you should push ups with both hands. You can add incline push-ups and one arm pushup in your workout.

Thursday, 30 November 2017

Calcium Rich Foods

Er Dhillon Rajan November 30, 2017 0 Comments

Calcium is a very crucial and essential nutrient for your body. Calcium is the most abundant mineral in the human body. It helps in the development of bones and teeth.

It also protects you from osteoporosis, calcium plays a critical role as a messenger in cell signaling pathways throughout the body and is necessary for normal cell function, transmission of nerve signals, secretion of hormones, blood coagulation, muscle contraction, and muscle relaxation.

Therefore keep in mind some signs and symptoms of calcium deficiency. It can prevents your bones, teeth and muscles.

Symptoms of calcium deficiency

Tooth decay
Weak nails
Increase of blood pressure
Joint pain
Curvature and rupture in bones
Body piercings
Bone easily Fracture

Muscle Aches and Cramps

One of the most common sign of calcium deficiency is muscle aches and cramps. Lack of sufficient calcium causes nerve cells to become extra sensitive, leading to sudden muscle cramping and pain. Read also:know more about healthy breakfast recipes

Weak Bones

Calcium deficiency will be harmful for health of your bones. The mineral is vetry beneficial for building bones and keeping them strong. Due to low calcium, bones are likely to become weak, which rises susceptibility to osteoporosis and fractures.

Weak Teeth

Lack of calcium in body can even show its sign in the teeth. Calcium is an effective constituent for teeth, therefore deficiency of calcium can delayed and defective tooth formation in children. Adults also may experience more frequent instances of tooth decay and other oral problems.

Frequent illness

Calcium plays very important role to maintain a healthy immune system, which helps the body battle viruses, bacteria, yeasts and fungi. Therefore, calcium deficiency can become easily victim of common cold and infection. This alkaline mineral increases the oxygen level in your body.

Difficulty Losing Weight

If you are struggling to lose weight, it would be due to lack of calcium. A later 2009 study published in the British Journal of Nutrition emphasizes that boosting calcium consumption spurs weight loss, but only in people whose diets are calcium deficient.

Causes of Calcium Deficiency

Lack of calcium-rich foods
Weak digestion power
Menstrual bleeding
Eat more sweet foods
Vitamin D deficiency
Lack of physical labor
Menopause

Sources of Calcium

Orange contains high amount of calcium which is really an important nutrient for your body. It also contains vitamin D which helps in absorbing the calcium. You should drink orange juice along with your breakfast to make your breakfast healthy.

Milk is a highly beneficial product for your body as it contains many nutrients like calcium, iron, phosphorus and so on. You can easily digest these nutrients which will keep you healthy.

Yogurt is found to be very beneficial for you as it contains high amounts of protein, calcium, iron and many other nutrients that will keep you healthy. You should eat non fattening flavored yogurt as you can consume 44mg of calcium in a single serving.

Nuts like almonds contain vitamin E, protein, calcium, potassium, iron and many other nutrients which help in improving your overall health. You should eat at least 10-12 almonds a day.

Salmon contains high amounts of calcium and omega 3 fatty acids. These nutrients are beneficial for your brain as they help in improving brain function as well as boost your memory. This food high in calcium.

Spinach is a green leafy vegetable which is found to be a great source of calcium. This healthy food helps in keeping your bones strong and prevents diseases like osteoporosis. You should make this healthy vegetable part of your daily diet for the best

Oatmeal which is part of your breakfast contains a high amount of calcium and fiber. It contains very few calories, so you need not worry about consuming it. You should try to consume generous quantities for highly effective results.

Oats are good for digestion as they are the good source of fiber. They help to lower your cholesterol level too. A half cup of this super food provides 200 mg of calcium.

Chickpea is a super food that is not just tasty, but also rich in calcium. You can have it in salad, soups or it’s best to make hummus out of it. It is packed with fiber, protein, and calcium.

One and a half cup of chickpea offers 315 mg of calcium.

Beans such as French beans, white beans and kidney beans are a great source of this essential nutrient. Beans also contain many other powerful antioxidants that help in keeping you healthy. Beans taste good, so, you can easily consume them.

Garlic is a spice which not only improves the flavour of your food but also provides nutrients like Calcium to your body. Garlic also helps fight diseases like cold and cough. If you are suffering from these diseases, then you should consume it on a regular basis.

Sesame seeds contain this essential nutrients, calcium. They ward off deadly cancer as well as help in reducing inflammation and high blood pressure. You should add them in your salads and sautéed spinach dish.

Ricotta is one tasty food item that is rich in calcium and can be taken easily in any form. It is rich in calcium and just spread some over your favorite salad and you are good to go.

Tofu is a delicious way to meet your daily need of calcium. A cup of Tofu offers 861 mg of calcium. Add it to your salad or have it with stir fried veggies. Tofu is a delicious way to meet your daily need of calcium.

Wednesday, 22 November 2017

10 Healthy Breakfast Recipes

Er Dhillon Rajan November 22, 2017 0 Comments

Nutritious Breakfast is very important in the morning for health and fitness. It gives you energy and you feel yourself fit and make you capable for work whole day. In this article, Know about the breakfast foods which are nutritious, energizing and giving energy to you.

Low Calorie Healthy Breakfast

Let start with Mexican food. Mexican food does not contain fat and calories. If you wish, you can start your day meal with breakfast Burrito. In it you can use the white part of egg. There is no fat and calorie content available in this part of egg and it is absolutely perfect for you.

Breakfast Shake

Take 4 Ice Cubes, mix a little water and curd in it, then mix coconut milk in it. What is the quantity in which to add? It depends on how much quantity you want this shake. Blend the mixture of these three for at least 30-40 seconds. In the morning, fresh and nutritious shake is ready for you.

Fruits are Better

Take any of your favorite fruits and cut them into small pieces. Mix three quarters of a cup of curd, a cup of milk, a full spoon of sugar (if you want to pour it). blend this mixture well. If you want to make this mixture a bit thicker then one banana can be mixed in it.

Egg Sandwich

Keep some boiled eggs in your refrigerator. They contain rich amount of protein. You can also use these eggs for egg sandwiches. Cut the egg then put on brown bread and mix a little pinch of salt. Put a little honey on it too. You can also mix a little mayonnaise (yellow chutney) if you want.

Try Grains in Breakfast

Cold and Hot Grains are an important part of our breakfast. Take your favorite cereal in a large bowl and mix cold or hot milk in it. It is also easy to make and also the perfect meal for start of your day. It would be good, if you use soya or skim milk instead of the milk you usually get. You can also add strawberries to it.

Bread Jam and Peanut Butter

Put peanut butter on two pieces of bread. Now apply jam on one piece of bread. Let’s take your morning's easiest and healthy breakfast ready.

Oats

Oats contain rich amount of omega 3 fatty acid, folate, and potassium. It also contains abundant soluble fiber, which helps in reducing cholesterol. You can also take oats with fruits and nuts or you can also eat oats with seasonal fruits and with dry raisins.

Upma or Poha

You can take breakfast of Upma or Poha. To make it more nutritious you can add peas, onions, potatoes and other vegetables of your choice in it. By doing this you will get both taste and as well nutrition.

Sprouts Spring

Sprouts springs are considered very good and light in morning snacks. It is good for both taste and health. It contains amino acids, proteins and fiber in abundance. You can easily sprouts it at home.

Vegetable Juice

You can take Vegetable Juice in your morning breakfast. In it you can use tomatoes, spinach, beetroot, carrot and amla. Many vitamins and other nutrients are found in vegetable juice. Along with drinking this, excessive amount of antioxidant reaches in your body.

Wednesday, 8 November 2017

Low Carb Diet

Er Dhillon Rajan November 08, 2017 0 Comments

Low carb diet means that you eat less carbohydrate and high fat in your diet. It can also be called keto diet. For many decades it was told that fat is harmful to us, but now research has shown that natural fat is your friend and there is no need to fear it. At low carb diet, if you reduce your intake of sugar and starch, eat your delicious food until you are satisfied, even then your weight will not increase.

How does low carb diet work?
When you consume sugar and starch very little, you can maintain the level of blood sugar and the level of insulin drop. Fat storage hormone increases fat burning by which you eat less food which causes weight loss.
One research has also shown that low carb diet reduces diet and makes blood sugar easy to control.

Why follow low carb diet?
Follow low carb diet because, low carb diet is healthy and can reduce your weight. if you want to change their eating habit and enjoy various food items in certain amount, then try low carb foods.

Food for Low carb Diet

Fish
Egg
Vegetables
High Fat Dairy Products
Fat and Oil
Nuts and Seed
Meat

If you want to lose weight then aware about cheese and nuts. Take in limited amount on regular basis.

Avoid Foods in Low Carb Diet

Highly Processed Food
Trans Fat
Sugar
Gluten Grains
High Omega 6 Seed and Vegetables oils
Low Fat Products

Benefits of Low Carbs Diet

lose weight
Reverse type 2 diabetes
Calm your stomach
Reduce sugar craving

Egg is a favorite breakfast food for a lot of people because the nutrients present in it and the amount of rich proteins needed for a healthy body. A boiled egg does not contain the amount of carbohydrate at all, whereas it contains 13 grams of protein. It is the best source of energy, because it contains proteins, zinc and colin. You can also eat egg omelet.

Walnut is rich in nutrients, which contain plenty of protein. There is 15 grams of protein in 100 grams of walnuts. By eat walnuts the body's can complete protein requirements easily.

Tofu is among the list of vegetarian foods. There is 9 grams high quality protein in 100 grams tofu, while there is 0% carbohydrate in it. In this way your weight does not increase due to its use.

Pistachio is a great snack in which the amount of protein is good. 100 grams of pistachios contain 20 grams of protein, while 10 grams of fiber. You can add this great food in your diet, which keep your body healthy without increasing your weight.

Oats come in the list of Healthy Breakfast and favorite food of people who want to lose weight. It contains high quality of fiber and 17 grams of protein in 100 grams of oats. you can eat sugar free oats, so that your diet does not increase unexpected calories.

Monday, 6 November 2017

Several Types of Exercise

Er Dhillon Rajan November 06, 2017 1 Comments

Healthy body becomes with the combination of balanced diet and exercise. Nowadays we have been very cautious in the matter of food. but the cases of exercise and physical labor still look careless. But keep in mind that exercise is also a regular requirement like food.

Exercise is also helpful in keeping the body healthy and also making significant contributions in strengthening it. There are different types of exercises for different things. Some make the body healthy, some help in keeping it healthy. The exercises performed in the form of yoga are beneficial for intellectual health. So let's learn in detail what kinds of exercises and what they need.

Some Types of Exercise to Get Health :

Isotonic Exercise
In some exercises, certain muscles are compressed and relaxed on a regular basis. In these exercises muscle tension remains, and the length of the fibers of the muscles remains low. These types of exercises are called iosotonic exercises. To be understood directly
The exercise which is more busted is called the Isotonic Workout. Examples of running, swimming, mountain climbing, cycling, sports like soccer, tennis, cricket etc. are iosotonic exercise.

Isometric Exercise
When we pick up a heavy thing for a long time, or push the weight forward or back with the hands, but there is no effect on muscular fibers in length. Such an action can be called a isometric exercise. In this workout, there is a lot of resistance with force and therefore the muscles have to work, without much movement. This type of exercise increases muscle strength and size rapidly. It is enough for the muscles to exercise these three days a week. So they do not need to be done every day. There are plenty of ways available in different gyms.

Both Isometic and Isotonic
Muscular tissues are made faster by isometric exercises, so people perform these exercises more. At the same time, iostonic exercises are more useful for wrestlers and short-range runners, because they increase stamina. Most of these exercises are included in both these exercises. So that both exercises can enhance strength.

For example, in wrestling, force has to be applied against bustle and resistance, but it is less used in stir. When a person is pulling a bicycle rickshaw or a laborer pushes the car, then in such a situation, he is used to stir with his feet and put a permanent force with his hands. This means that both isometric and isotonic are being used here. The medicines are beneficial to the isometric and to the isotonic to the feet.

To Walk
Walking is a medium-range and intuitive exercise. It is very useful for people of all ages (especially for those affected by heart diseases). Exercise in addition to physical benefits brings strength and comfort. About one kilometer of moderate speed is spent about 50 calories. Therefore, you should walk as fast as possible.

Sport
Collective sports are more useful than just exercising. Fun comes in sports as well as physical workout too. But not all games are as useful as one like,

Which part of the body is being used
Game speed (football, hockey more dynamic, but not table tennis)
How much power (Wrestling is the work of strength, but inspiration in Badminton)
Muscularity (Rifle shooting requires the combination of hands, eyes and other body parts)
Tolerance and tensile strength (play almost all day in cricket)

Yoga
Yoga requires both physical and mental discipline. Yoga is a great exercise, in which basically three things are done.

Posture : To stay in a certain position for a certain time is called asana. The asanas include isometric and isotonic exercises, and this increases the flow of blood in the body and the ability to synergize muscles and to endure.
Currencies: Currencies are actually facial exercises. For example, lion currency makes facial muscles healthy.
Bond: Stretching muscles are tightening exercises. With its help, it helps in stretching muscles. For example, muscles of the pelvic tissues are formed from the original bond. Similarly, muscles of throat are confirmed by Jalandhar bondage.

Overall, regular physical exercise, strengthens the immune system and prevents diseases like heart disease, hemangiocytosis, type 2 diabetes and obesity. It improves mental health and helps in relieving stress.

Thursday, 2 November 2017

Cow's Milk Benefits

Er Dhillon Rajan November 02, 2017 0 Comments

However, people of all ages should drink cow's milk daily. Because there are many nutrients present in it. Which is beneficial for health. It will not be wrong to say milk is a proper balanced diet. In Ayurveda it is considered as ozus and metal magnifier.

Hardly you will know that by consuming cow's milk, the brain gets faster. Adopted cow's milk is considered soft and sweet. It works to reduce both hunger and fatigue. Milk is also beneficial for skin.

Excellent benefits of cow's milk.

Mix lemon juice with raw cow's milk and apply it on the face. This will get rid of the wrinkles in your face.
Mix rose water in milk. Now put this mixture in the lower part of the eyes before sleeping at night. This will remove the dark circles under the eyes
New research has found that drink milk on daily basis can reduce body fat.

Nowadays, the problem of acne in the youth has become common problem. Milk will be beneficial for those people. Mix the milk and chironji together. Applying this coating on face where acne show, it will get rid of the acne problem.
Cow milk is a rich source of calcium. Which keeps the teeth and bones strong. That's why one glass of milk should be given daily.

If you are suffering from insomnia and other sleep disorder, then drink milk on regular basis before sleeep. It contains amino acids, which makes sleep well.
Disease like sinus and asthma can be reduced by milk. Mix turmeric in lukewarm milk and drink it. You will get the benefit.
Occurrence and pain are sometimes seen in the eyes. In that situation, you can get relief by using cow's milk. First, take milk. Now soak the cotton seeds and keep them well on the eyes. You will get the benefit.

You can use cow's milk in the problem of hemorrhoids. Put black pepper in cow's milk. Then boil it and filter it and mix well with sesame seeds. It will be beneficial.

Mother's milk is the best for the newborn. But sometimes the mother's milk becomes less. In that case the cow's milk can be given to the baby. Baby can easily digest cow milk.

Turmeric milk is a best painkiller medicine. That's why drinking turmeric milk provides relief from pain. If you want to live long life. Must drink 1 or 2 glasses of milk per day. Many researches have shown that people who consume milk daily live their life more than 20 percent as compared to people who do not drink milk on regular basis.

That's why milk should be consumed by people of all ages. It can complete diet by itself. Along with this it is easily digested. Those who exercise, but they are vegetarians. Those people should consume milk. It gives energy immediately.

Wednesday, 1 November 2017

Tips For Flat Stomach

Er Dhillon Rajan November 01, 2017 19 Comments

The biggest obstacle for physical fitness is outward stomach. In today's era, most people are troubled by this. Those who imagine a flat stomach and strive for it, neither do they need diet nor to get too much stress to get a flat stomach.

For flat stomach you can exercise flat stomach i.e. the exercise to smooth the stomach. There are also many exercises for weight loss, weight gain, but there are separate exercises for its different flat stomach. Let's go exercise for flat stomach.

Normally you can also get a flat stomach by exercising everyday, but if you want to quickly flatten your stomach, then you have to take special exercises.

30 Days Challenge

No Chips
No Potatoes
No Chocolate
No Ice Cream
No Fast Food
No Fried Food
No White Breads
No Cakes or Donuts
No Cookies or Candy
No Soda or Soft Drinks

You have to exercise your daily dose for a flat stomach, with varying length and daily exercise. Usually, people think that if they eat anything and exercise more then they burn their extra calories, then this is their only illusion.

You will have to take some exercise and information for flat stomach so that you can make the stomach smooth and it is important to know which foods are the ones which will help you to stay flat and eat it Work on the body.

You have to walk fast and fast for at least half an hour daily. At the same time, you will have to do this at least three times in a week so that your metabolism is worth it so that it can reduce body fat.

Exercise to make an ABS at least three times a week so that your body does not have fat accumulation and you keep your physical fitness. With this, also keep in mind that do not take pen-meeting in the process of making the abuser, only your hips will be flawless, your stomach will not be flat.

For Flat stomach is necessary to not sleep immediately after eating. It is important to walk in the mornings or evenings. With the help of some special exercises the stomach can be reduced. Eat nutritious food in the food.

To make the stomach smooth, it is very important that you take low sugar, very few people know that by taking more sugar, fat increases and Tami gets out. So take less sugar.
There are so many asanas to flat the stomach, but you can do the best posture for Kapalbhati. In this you breathe heavily and put the stomach inside. With this muscles are strong and your stomach remains flat. But it is better that you do this posture under the supervision of an expert.
Increase the amount of fiber in your diet and eat bread, pasta, potato, white rice in a limited amount. It is good that you eat brown rice. Fresh fruits and vegetables too prove to be very helpful in making stomach flat.

How to lose belly fat