What is Belly Fat?
Belly fat is the most stubborn to lose as it may require double the effort. Lunge twists are the most effective for fo burn belly fat along with regular walks. The best time for exercise is on empty stomach so that you do not have indigestion.
Simple Tips for Belly Fat Removal
Belly fat may be the extra layer of fat you want to shed sooner for a festive coming. However, it is important to look for healthy ways for doing so even if quick results are wanted. Here are some easy and useful tips to follow a healthy lifestyle and thereby have a perfect body shape.
Start Simple – You may start with a change at a time so as to focus well on your target. Do not rush to achieve fat loss all of a sudden as it will be only temporary and result in a hassle.
Target Sugar – Avoid all sugary drinks including sodas and fruit juices. You lose the fiber in fruits after juicing them. So, do not go for juicing. Eat fruits instead. Replace all sugary drinks with water to se the difference. Sugar is the culprit behind belly fat which can be cut down by fiber.
Take Plenty of Soluble Fiber – Soluble fiber slows down the digestion process and helps burn belly fat. It keeps you full and reduces overall calorie consumption. Flax seeds, avocados, blackberries, and legumes are good examples of high fiber foods.
Eat More Protein – Protein promotes weight loss. It is good for your metabolism and muscle mass. Meat, fish, dairy, eggs, and beans are good sources of protein.
Avoid Refined Carbs – Refined and processed foods are unhealthy. They are ripped off fiber while processing minimizing the nutritional content. They are high glycemic foods which are known to cause sugar spikes.
Go Mediterranean – This diet favors brain and heart health. It promotes eating mono-saturated fats which reduces belly fat. Dietary changes can be helpful as you need to avoid trans fats.
Eat Fatty Fish Every Week – Fatty fish is rich in omega 3 fatty acids. These acids are good for reducing visceral fats. Salmon, sardines, and mackerel are good choices for fatty fish.
Apple cider Vinegar – The apply cider vinegar diet has shown impressive results for weight loss. It works for the belly and helps control blood sugar levels. The acetic acid also helps in burning fat from the abdominal area.
Take Probiotic Foods or Supplements – Probiotics are healthy for the immune system. These are bacteria that aid digestion and also help in losing weight.
Front load your Meal – It is recommended to take vegetables in most proportion of the meal. Include starchy and non starchy vegetables in a meal as vegetable fiber feels full.
Commit to a Physical Lifestyle – Physical activity is the solution to many problems. You shed the excess fats from your body as you move. A physical lifestyle can have positive impact on your health even if it is on moderate level.
Move Around – Fidgeting is all about moving around all day and being active. Although it is a nonexercise activity, you burn energy through it all day long.
Do not Sit Too Much – Try not to sit for longer periods even if you are at work. You may do stretching exercises, take a walk at intervals, and take stairs when possible.
Redefine Rest – Indulge yourself in a healthy hobby or sport in leisure time. This will save you from sitting and doing nothing but rest on the couch all day.
Develop More Muscle – Sit ups cannot get you rid of belly fat although they are good for strengthening your core and burn calories. Lifting weights and cardiovascular exercises can also help burn calories. Aerobics is a very effective form of exercise for slimming down your waist.
Get some Sleep – Individuals sleeping less than 5 hours a day tend to gain more weight than those who get sufficient sleep.
Reduce Stress – The stress hormone, cortisol stores abdominal fat. It is therefore important to engage in activities you enjoy to relieve stress and anxiety.
Replace Cooking Oil with Coconut Oil – Coconut oil contains healthiest fats and is therefore good for your overall body.
Avoid Weight Loss Supplements – It is better to avoid quick methods for weight loss as the supplements can harm your body more than being beneficial.
Avoid Alcohol – Alcohol makes you gain weight aeound the belly and increases the risk of obesity. Either moderate your intake or abstain from it if you want to lose belly fat.
Try Intermittent Fasting – Intermittent fasting is a pattern for eating and fasting at intervals. Fasting is done to eat within a period of time and stop for the rest of the day. This is a healthy practice to regulate metabolism and burn abdominal fat.
Drink Green Tea – Green tea is an amazing beverage to boost metabolism. It is most effective when combined with physical activity.
Best Exercises for Belly Fat Loss
Crunches can help you lose belly fat. It should be part of the set of exercises you chose for your regime. Start with 10 crunches in the beginning.
Lie down on the floor with your knees bent and feet on the ground. Place your hands behind your head and lift your torso upwards. Strain should be put on your belly. Do not try to crunch too high as it can strain your back. Repeat sets to gain maximum results.
Crunches can be modified to reduce belly fat. Twist crunch is a variation of basic crunches. Lie in the same was as you do for basic crunch and then lift your right shoulder towards the left and left shoulder towards the right. Your tummy is stretched and you burn fat in this way. Repeat sets of 10 crunches as your body allows.
Side crunches focus on the side muscles of belly. Lie down and position yourself as you do for twist crunch. The variation in side crunch is that you also lift your leg in the same direction as you lift your shoulders. Start with slow and steady movements so that your mid section does not hurt as a beginner.
Reverse crunches focus on the lower abdominal fats of the belly. This variation can be useful for women as it will have an effect on the abdominal fats which is otherwise stubborn to lose. Lie down and place your hands behind your head. Also, lift your legs up in the air with your knees bent. Lift your torso up and bend thighs towards it but avoid pulling it off the floor.
Vertical Leg Crunch
Lift your legs straight up in the air. It works on the abdomen and lower back as well. This variation can be done after you get comfortable doing the basic crunches. Lift your torso while having legs up in the air. Take control of your breaths as you repeat the moves.
A bicycle ride is a good way of burning fat aeound your abdomen. However, you may also do this exercise as you lie down on the floor. Place your hands behind your head or on the sides as you feel comfortable. Lift your legs up while bending the knees and start cycling.
The lunge twist is effective for quick fat burn from the abdominal area. It is good for your core muscles. You will stand with legs apart and keep both your hands joined and parallel to the ground on your left. Bend your left leg slightly and turn your torso on your left side. Repeat on the other side as well.
The Stomach Vacuum
This pose is useful for improving posture as you hold your breath while working on belly fat. Stand up on your feet and place both your hands on hips. First, exhale all air out of your lungs and then push out your chest. Pull in your stomach and hold your breath for at least 20 seconds.