Are you finding difficulty in fitting back to your little number? Is belly fat creating problems in your day-to-day life? If, yes then you are on the track of knowledge u need to know how to lose belly fat?
So, you have finally decided to bring changes to your lifestyle by starting down to the path of losing the belly fat. There are many people who are succeeding every day on the journey you are on.
As you get older your body experience changes in weight. Either you gain weight or lose it. There are certain reasons behind losing and gaining weight. Age and genetics contribute to gaining belly fat. Belly fat is not just the layer of fat below the skin but it also covers the abdominal area which lies deep inside the skin. Belly fat is also known as
Regardless of your overall weight, having a large amount of belly fat increases your risk of:
The belly fat is considered to be the most stubborn to shift because of ‘beta fat’ cells. Belly fat is harmful to the body as it is considered as the home for several diseases. But we should know how to find our direction in the waves of change.
Major factors that make you gain belly fat-
People take in more sugar then they realize per day. High sugar food includes cake, pastries, muffins, cupcakes etc these contain high fructose content which is harmful to health and may cause disease like diabetes.
Consuming alcohol abuse is very harmful as it increases the fat around abdominal and belly area. It also disturbs the digestive system and hence leads to several body issues.
Laziness is the main cause of the increase in body fat. People doing no exercise and remaining inactive causes fat to get accumulated in several body parts which causes problems like blood pressure, low metabolism, and severe abdominal obesity.
4. Low protein diet-
Protein is the main source of energy to the body. Protein helps in muscle building and reducing fat along with exercises. Less intake of protein leads to the accumulation of belly fat and staying fit becomes difficult.
Here are the tips on how to lose belly fat? –
Exercise is the most important way to stay fit and healthy. Belly fat is simply where your body stores energy, so you need to take a whole-body approach to tackle it. High-intensity interval training is a great way to burn fat. Crunches, running, squats, jumping planks, mountain climbers are some examples to try.
Protein intake is the key when it comes to feeling satisfied with your meals and maintaining a fat loss effort. Protein helps to build muscle mass which is important when you are trying to lose the unwanted fat. Spinach, sun-dried tomatoes, peanuts, seafood, boiled eggs, and chicken are some examples of high protein diet to munch on.
Reducing the intake of carbs and sugar is beneficiary in losing abdominal fat. You don’t have to follow a no-carb diet but make sure you consume only 50grams of unprocessed carbs per day. Sugar consists of fructose which causes belly fat. Sugar-sweetened foods and beverages should be avoided in order to maintain a flat belly. You can opt for a low carb diet or Keto diet.
Getting an average of 6-7 hours of sleep is necessary for being healthy and staying fresh for whole day long. Sleep serves as a factor for accumulation of belly fat. People having the sleep of about less than 5 hours or more than 9 hours gets more belly fat as compared to those who get the right amount of sleep. It may sound a little unlikely but yes, getting enough and peaceful sleep is important for losing belly fat.
You can satisfy your sweet tooth with the handful of berries instead of cakes, pastries, chocolates or any other food that have a high amount of sugar in it. Berries are loaded with antioxidants, which helps in belly fat reduction. Blueberries, blackberries, and raspberries can be consumed.
You should never use artificial sweeteners as a substitute for sugar because they harm the body in the long run. They increase belly fat, cravings for real sugar and insulin level in our body.
Health benefits from alcohol are very less in number. Consumption of alcohol leads to excess fat storage around the belly. It has experimented that people who consume alcohol occasionally have less amount of belly fat as compared to the ones who consume alcohol on a daily basis.
Increase in stress level leads to the release of stress hormones which results in belly bulge. High cortisol level leads to an increase in appetite which in turn increases belly fat. Reducing stress levels may help in maintain the belly.
Aerobics and Zumba are the effective way to lose weight and burn calories. The speed in which the results can be seen depends upon the time a person spends in practicing aerobics and Zumba. It is studied that a person who spends the appropriate time in exercising lose fat faster than the one who spends very less time on the same.
Coconut oil is the healthiest fat you can consume. To increase in reduction of belly fat you should consume 2 tablespoon that is 30 ml of oil per day. Coconut oil is still high in calories so you should not consume it in excess rather you should replace some of the fats intakes with coconut oil.
Exercise and diet go hand in hand. Your eating habits should be improved and workout should be done accordingly. Losing belly fat requires a particular amount of exercises and diet plan which should be checked timely so if any changes required can be made on time.
Apple cider vinegar has many health benefits, it decreases body sugar level. It contains acetic acid which reduces abdominal fat. It has experimented that intake of 1 spoon of apple cider vinegar for 12 weeks can reduce up to 1 inch of belly fat.
Green tea is one of the healthy beverage which results in weight loss and maintaining good health. It consists of an active antioxidant compound known as Epigallocatechin gallate (EGCG) which helps to boost metabolism and burn fat. Green tea should be taken for at least 3 weeks for results.
Consumption of fast food leads to increase in belly fat very fast. Fast food consumption leads to consumption of fats and calories in a very huge amount which results in bad health, diseases, and increases in weight, and fat in the body.
Yoga is the best way to retain peace of mind by meditation. It reduces stress, relieves anxiety, improves quality of life, fights depression, promotes sleep quality and healthy eating habits. All the benefits of yoga help in the reduction of belly fat.
There are three ways in which water helps you to achieve a flat belly. Firstly, it temporarily increases the metabolic rate. Secondly, having water before meals can make you feel full so you do not intake many calories. Thirdly, drinking water helps in relieving constipation and reduces belly bloating.
Workout for getting a flat stomach-
How to lose belly fat with proper workout sessions? This query arises in mind of many people who wish to know the exact and right workout to be followed. The Gymnasium is only the way to follow and do exercises to lose belly fat instead there are many more options that can be followed easily and in day to day life which helps to get a flat belly. Running, walking, yoga is also the ways that can be followed.
Running and walking-
While exercising your body fat gets burned as you lose calories percentage in your body. Running and walking not only reduces fat from the belly but also sheds it from other areas of the body. These two are the best fat burning exercises plus the only equipment you need is a good pair of shoes and desire to lose weight. As we compare running and walking, running burns more calories than walking but walking is not far behind.
As there are many people facing problems in their joints. For them, this type of training is very beneficiary because jogging and running are not easy for them. In this training, the trainers provide intense, low impact workout through cardio sessions. This burns as much as calories that running does but without wear and tear in joints.
A workout will be incomplete without this exercise. Burning body fat with cardio is half the battle the next step is strengthening your abdominal muscles. It helps in body rotation and more muscle activity which completes the workout.
There are many yoga asanas to reduce belly fat but these five asanas are the most effective among them. In order to get fast and best results, you should practice this asana daily.
This asana is done to strengthen the abdominal muscle and reduce belly pooch. It strengthens the entire upper body and makes the spine flexible and strong.
It is the best posture for the abdominal core. To reach the potential you should row back and forth while holding the pose. It gives the abdomen full massage, activates the digestion system, fights constipation and give a good stretch to the whole body.
This helps in reducing the belly fat and fat around the waist. It is good for the stomach and helps in strengthening back and leg muscle.
This is simple and most effective asana to reduce belly fat. It also strengthens your arms, shoulder, back, thighs, and buttocks.
This yoga pose regulates acid level in your stomach, improves metabolism, fights constipation, reduces lower back pain and tones the muscle of back thighs and abdomen.
These yoga exercises should not be performed by pregnant ladies, by someone who has recently undergone surgery, by someone who gas back or leg muscle issue. If you feel dizziness or discomfort then you should discontinue doing these asanas.
30minutes warm-up exercises-
These exercises can be performed daily as warm-up exercises which contribute a lot in losing belly fat and helps in getting a flat stomach easily. These exercises are mainly the part of gym exercises which can be performed along with the proper diet chart to get the best results. These are the following exercises which can be performed in 3 sets of 10, 12 and 15 counts.
Go down on the floor in the press-up position. Put the weight on the forearms while bending your elbows. Form a straight line through your body from shoulders to ankle, suck your belly button into the spine and hold on the position for some time and relax.
Extend your legs and lie on your right side such that your feet and hips rest on the floor on top of each other. Place your right elbow under your shoulder, while contracting your core muscles lift your hips and knees off the floor. Hold on to the position for few seconds and come back to the normal position. Repeat the same on the other side.
Start by lying flat on a floor mat, face up. You can put your arms behind your head or cross them in front of your torso. Now, keep your lower body still and move your upper body towards your knees. Take a deep breath and exhale as you go up. Inhale as you bring your body back to the mat.
Sit on a floor mat and bend your knees slightly, your heels should be flat on the mat. Now, start leaning back till you feel that the muscles of the abdomen are engaged. You could also come to this position by lying flat on the floor first. Now, bend your knees and raising your upper body towards the knees. You would be creating an imaginary V-shape with your torso and your thighs forming the arms of the V. Hold your arms straight in front of your face. Slowly twist from one side to the other.
Lie down flat on the floor, place your hand behind your head, bend your knees and place your feet flat on the ground. Lift your upper body off the floor, exhale as you go up and inhale as you come down. Repeat, for a few minutes and relax.
Sit down with your knees bent, your hands hugging your knees and lift your feet off the floor. Open your arms, extend your legs to a 45-degree angle and lean back. Lift your torso, bend your knees and return to the starting position.
Stand up, holding a dumbbell with both hands, and raise your arms up and above your head. Bend your torso to the right, as far as it feels comfortable, pause, and now bend on the left side.
Bring one knee towards the centre of your stomach and then quickly alternate between legs.
It is a form of physical exercise that combines rhythmic aerobics with body stretching and training routines to maintain a healthy and fit body.
It is a passion for some but for others, it is a great way to enjoy and burn calories which helps in body sweating and helps in losing weight and fat.
Swimming facilitates the benefits of cardio. From losing weight to toning the body it does it all. You can go swimming once or twice a week to burn calories which help in losing fat from the body. It also helps in increasing stamina and muscle stretching which keeps the body fit and healthy.
I am Ankit Sitoke, Working as a digital marketer, helping people to grow digitally. Usually, I write health articles that help people to motivate themselves to stay healthy.
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