HOW TO LOSE BELLY FAT
Hey guys! Are you tired of belly fat which has become more nuisance to you and your clothes feel tight?
Yeah it looks awful in a group of friends and even it is harmful to you.
This fat is called visceral fat which is a major risk factor for type 2 diabetes, heart disease, and other condition.
Many health organizations use BMI to classify weight and predict the risk of metabolic disease.
Though losing belly fat can be quite difficult but not impossible. It can be achieved in not more than 2 months but it needs a lot of dedication and patience.
Just follow some of the tips given and you will see the change within a month in your belly fat.
1. Eat Plenty of Soluble Fiber to reduce belly fat
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
Studies show that this type of fiber promotes weight loss by helping you feel full and naturally you eat less. It decreases your calorie intake.
2. Avoid Food that contains Trans Fats
Trans Fat is made by pumping hydrogen into unsaturated fats. They are sometimes found in margarine, spreads, and also often added to packaged food.
These fats increase the problem of heart disease, inflammation, and insulin resistance.
3. Stop Alcohol Consumption
Alcohol can have health limits in small amounts but is seriously harmful if you drink too much. Too much consumption of alcohol will gain your belly fat.
In a study in more than 2000 people, those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank more alcohol frequently.
4. Eat a high protein diet to reduce belly fat
Protein is an extremely important nutrient for weight control. High protein intake increases the release of the fullness hormone PYY which decreases appetite. So add a good protein source to your meal such as meat, fish, eggs, pulses, and beans.
Swimming is a highly aerobic exercise that if done routinely can burn belly fat very fast. Swim for at least 30 minutes a day daily and you will see your reduced belly soon.
6. EXERCISES FOR BELLY FAT
The most important to do for belly fat that is regular exercise which includes aerobic also. Here are some of the exercises which you must do for at least 30 minutes a day.
The best way to tackle with belly fat is to do crunches. You just have to lie down on the ground and bend your knees with your feet flat on the ground. Now you have to raise your upper body with both the hands folded up behind the head. And then again come to the initial position with the hands behind your head. The focus should be on your belly. Do this at least 3 sets with 15 reps in each set.
b) Bicycle Exercise:
This exercise is not necessary to b performed by a bicycle only. You just have to lie down on the ground and your both hands folded behind the head. Lift both your legs off the ground and bend them at the knees. Now replicate the motion of the legs as if you were riding a bicycle. Do this at least 3 sets with 15-20 times in each set.
Just kneel down and place your elbows on the ground and then extend you both legs and lift your body. Keep your back, neck, and hips in the same line. Hold this position for at least 45 seconds. Do this at least 3 sets of 45-60 seconds hold.
Stand straight with your feet shoulder-width apart. Stand straight with your feet shoulder-width apart. Bend your knees and place your hands on the floor. Jump and push both your legs back and get into a plank position. Hop and get back to the frog position. Jump vertically and extend your hands above your head. Repeat this for 20 times. Daily do at least 3 sets.
The best exercise which will not only lose your belly fat but also sheds fat from other areas is Running. Daily run for at least 20 minutes and this will also increase your stamina.
The best way to reduce your belly fat is Yoga. It will also keep you healthy and fit until your old age if you do it daily and honestly.
This is the warm-up pose which improves your blood circulation. Stand straight with your feet flat and heels slightly spread out. Stretch your hands to the front and bring your palms closer to each other. Try to lift your ankles while stretching and stand on your toes. Stare at the ceiling and breathe in and out. Hold this position for 30 seconds.
Sit on the floor with your legs in front. Keep your spine erect, inhale and stretch your hands above your head without bending your elbows. Slowly come forward and touch your toes. Hold this position for 30 seconds.
Lie down face upwards with your arms on either side and feet stretched out and heels touching each other. Bend your knees and take a deep breath and as you exhale bring the bent knees towards your chest and wrap your arms around it. Do this for at least 2 minutes.
Liposuction is a cosmetic procedure that removes fat that you can’t seem to get rid of through diet and exercise. A dermatologic surgeon usually does the procedure on your hips, belly, thighs, buttocks, back, and arms to improve their shape.