Want to know how to lose belly fat? Just follow these scientifically proven 33 tips to lose belly fat fast through specific foods, exercises & lifestyle changes. Here are 6 diet tips to help you get there 6 diet tips to make your belly look fit n Here’s how you can reduce your salt intake with some simple tips. May 21, · To gain major health rewards, shed the weight around your middle with this two-part plan. By Dr. Mehmet Oz. A trim midsection is good for many things, like.
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Is belly fat giving you sleepless nights? If your answer is yes, you need to make some lifestyle changes to get the figure of your dreams. No doubt, belly fat looks aesthetically displeasing. It can assume serious proportions and affect long term health, if not curbed at the right time.
Dieting and exercise go hand in hand. If you thought that only dieting will burn your belly fat, you are wrong. Here, we have compiled a list of 16 exercises that can help you reduce belly fat faster than you thought it would take:. Nothing burns belly fat faster than crunches, which occupy the number one position in fat-burning exercises.
While performing crunches, instead of entering the full sit-up position, just raise your back a few inches from the ground. This will put pressure on your neck and result in pain. Just hold your hands above your head and perform the exercise. As you lift your torso, do not sit up straight. Your back should make an angle of degrees with the ground. Only then you will feel pressure on your abdominal muscles. Once you get used to the regular crunches, modify the basic crunch to get an even more effective tummy exercise.
This is same as the twist crunch exercise. The only difference is that you need to tilt your legs to the same side simultaneously with your shoulders. The side crunch focuses on the muscles on your sides.
Make sure you keep your movements steady and slow. The midsection, being a complex area, could hurt if you perform the twists in a hurried fashion. This is similar to the twist crunch exercise. The only thing that you need to do is tilt your legs behind simultaneously with your shoulders. Keep your back straight while performing the exercise, as arching it can result in pain, and in some cases, even injury.
Start by doing only a few repetitions of this exercise, as it can make you feel sore if you overdo it initially. While you are in this position, you may also lift the leg on the top and bring it down again. This makes the exercise more effective — it works not only your abs, but also your thighs and hips. Plank is a strenuous exercise, and you might feel like holding your breath while performing it.
Stomach vacuum exercises are low-impact exercises that place greater emphasis on breathing instead of increasing your heart rate. This is similar to what we call the cat stretch pose. This is also known as the four-point, transverse-abdominal stomach vacuum. Follow the steps mentioned below to do this exercise for reducing belly fat:.
If you are suffering from any heart or lung ailment, it is best to avoid performing this exercise. This exercise must be performed only on an empty stomach, as doing otherwise might lead to indigestion. Cardio is one of the most effective ways to burn calories and shed unwanted flab from your body.
Cardio exercises are immensely helpful in reducing belly fat. Doing cardio on a regular basis will offer you other health benefits such as reduction of stress, an increase in your lung capacity, better sleep, and a sense of overall well-being. One of the very first cardio exercises to reduce belly fat is walking. Well, then you should know that walking is a great and effective way to burn away that ugly belly fat.
In fact, it is an excellent fat burner for your entire body. This low-impact exercise increases your metabolism as well as your heart rate. A heightened metabolic rate will burn away calories at a faster pace, thus helping to eliminate the fat accumulated around your belly.
In fact, walking decreases the risk of injuries and is considered to be a good workout for beginners. You have to prevent your body from getting used to any fixed workout routine. Hence, you can switch occasionally. Try running for a change. It is an effective way to keep your heart rate up, burn calories, and lose belly fat. Research suggests that jogging is more effective in breaking down unwanted fat when compared to weightlifting. This is a form of aerobic exercise that is extremely useful for fighting obesity and staying fit.
This is another effective cardio exercise that helps you shed belly fat by burning calories. Ensure that your heart rate goes up while you are cycling. You can start by going for a swim once or twice every week. Follow these effective and simple exercises to reduce belly fat. You can easily do most of these exercises at home without the help of any personal trainer. All you need is determination and a lot of stamina. Reducing tummy fat is no longer an elusive dream!
Have a healthy and balanced diet with adequate macro and micro nutrients. Most importantly, skip takeaways and fast foods. Eat food prepared at home. Go for raw fruits or veggies, or steam cooked veggies instead. Many get confused if they are thirsty, tired, or hungry, and end up nibbling sugary or fatty food.
Always carry a water bottle, and make sure you keep sipping water throughout the day. One needs to drink six to eight glasses of water, though this depends on your weight and lifestyle. Calculate accordingly, and make sure you consume enough water. According to recent studies, instead of working out for hours or running a few miles, doing short bursts of active exercises is very helpful in reducing stubborn fat. Sugar is one thing you should greatly reduce, if not omit from your daily platter.
Use alternatives like honey, palm sugar, and licorice extract. Of course, you need to add salt to your food. Instead of sodium salt, you can consider using potassium, lemon, and sea salts. Also, adding a few herbs and spices like pepper helps in reducing the salt requirement. Besides, it also helps block cortisol, a hormone that is secreted by the body under stress. A spike in the cortisol levels is the main reason for abdominal fat. There are many natural ways to reduce fat.
Consuming a few cloves of raw garlic and a one-inch piece of ginger every morning is good for fat metabolism. Having a glass of warm water with lemon juice and honey in the morning is a popular option for weight loss.
When trying to get rid of bad cholesterol, the addition of good cholesterol can be helpful. Avocados, olives, coconut, and nuts are few sources of good cholesterol. On the contrary, skipping breakfast is a major blunder. It increases bloating and pushes your body into starvation mode, a key for abdominal fat gain.
Latest studies reveal that having smaller and frequent meals is the key to maintain a healthy metabolic rate, which is important for weight management.
So, reduce the size of your meals and make up for it by snacking healthy. You could consider having dry fruits and nuts, raw veggies or fruits, and steamed veggies. Wondering why we are talking about sleeping here? Adequate sleep is very important for weight management. Everyone needs six to eight hours of sleep. Some amount of belly fat is normal — it helps to cushion the bones and organs and provide protection.
Well, excess fat might become a cause of concern. You can cut any type of fat by exercising and following a strict low carb diet. There are a number of reasons for belly fat in teens and adults. Scientists have discovered that the number of fat cells you will develop depends entirely on your genes.
If your parents or grandparents had excess belly fat, you too might have the same. Yes, it is true that genetics is a determinant of how the fat is distributed. You may have an apple-shaped or a pear-shaped body structure. Accumulation of fat occurs differently for different people, it actually depends on the body structure.
For those whose bodies are pear-shaped, the fat tends to accumulate in the lower part of the body, like the buttocks. But for those whose bodies are apple-shaped, your body tends to store fat around the middle section, thus resulting in fat accumulation around the belly. You must know that there are two types of belly fat — visceral, which accumulates around the abdominal organs, and subcutaneous, which occurs between the skin and abdominal wall.
Women are more prone to develop belly fat than men. Weak metabolism is yet another reason. You must have noticed that some of your friends eat a lot of sugar-based foods, fried foods, or cold drinks.