Most of the ladies have this fear once they dress up for a special day. Dressing up is fun but sometimes painful as tummy fat or belly fat shows easily.
Belly fat is one of the foremost common problems, especially with Indian women. In fact, it’s been observed that even those that have slim bodies are troubled by bulging belly. Even after doing intense workouts, this stubborn fat refuses to budge even in. A bulging belly not only diminishes your appearance but also increases the danger of diseases like stroke, diabetes, heart condition, and cancers. Some people even attend the extent of taking diet pills or fat burners for reducing belly fat.
Spot reduction involves losing weight from a particular region or part of the body and your belly is one of those areas where most of the fat tends to get accumulated. Unfortunately, most of us are unaware of the type of work out and other lifestyle changes that are needed to get rid of the flab from our tummy. To lose this fat effectively, you would like to specialize in those exercises that specifically target your belly instead of indulging during a full-body workout. Apart from this, there are certain natural ways such as dietary and lifestyle changes which can help you get those flat and sexy abs.
Exercises to Reduce Belly Fat:
There are many exercises and food items which will go an extended way in helping you get flat abs. All it takes is a little bit of discipline and perseverance. Exercises are one among the simplest ways to realize your required weight loss and therefore the same is true with reducing belly fat. Given below are a couple of exercises that assist you in getting obviate a bulging belly.
1. Side Plank:
This is a great ab work out. It is different from traditional plank within the sense that it enables you to support your weight on two points of contact rather than four, helping you’re employed out your core muscles.
- You can begin by lying on your elbow placed directly beneath your shoulders and your legs stacked together. Now place your right on your left shoulder or right hip.
- Brace your abs and lift your hips off the ground in order that you’re balancing on your forearm and feet. Your body should form a diagonal line. Hold on to the present position for 30 to 45 seconds or as long as you’ll if you’re a beginner. Switch sides and repeat the procedure.
2. Exercise Ball Crunch:
This exercise is completed with the assistance of an exercise ball crunch and is great for understanding your abdomen muscles. In this exercise, the abdomen gets exerted while the rest of the body is stabilized throughout the routine.
- To start off, lie on the ball together with your lower back fully supported and your hands placed behind your head.
- Now lift the torso off the ball by contracting the abs to tug rock bottom of the skeletal structure towards the hips.
- Curl up, keeping the ball stable than lower backtrack to stretch the abs. Do a minimum of 1 to three sets each with 12 to 16 reps.
3. Reverse Crunch:
This exercise has been considered simpler than regular crunches in strengthening the core muscles.
- You can start off by lying flat on your stomach with your arms at your sides.
- Crossing your feet, lift them off the ground to make a 90-degree angle together with your knees.
- Now contract your abs muscles and lift your hands and shoulders off the bottom, exhaling once you contract and inhaling once you lower your backtrack.
- Try doing 1 to three sets with 12 to 16 reps each.
4. The Bicycle Exercise:
Cardio exercises are among the simplest exercises for burning body and belly fat. Exercising on the bicycle is one among those which are great for body rotation, abdominal stabilization, and more abdominal activity.
- Start off by lying on your back together with your hands behind your head.
- Now slowly raise your knees to your chest while lifting your head and shoulders off the ground.
- Bringing your right elbow towards your left knee, straighten your right leg.
- Now switch sides, bringing your left elbow to your right knee and straightening your left leg.
- While doing this exercise, keep your breathing relaxed. Do 1 to three sets with 12 to 16 reps each.
5. Vertical Leg Crunch:
This exercise is analogous to leg crunch except that your legs are straight up, understanding your abs and adding intensity to the routine.
- To start off, lie on the ground together with your legs straight up, your knees crossed and your hands placed beneath your head for support.
- Contract your legs, lifting your shoulders off the ground and keeping your legs during a fixed position to crunch.
- Do a minimum of 1 to three sets with 12 to 16 reps each.
6. Long Arm Crunch:
This exercise has been derived from the normal floor crunch where the arms are held straight behind you such a lever is added to the move, making it a challenging exercise.
- Start off by lying on your yoga mat. While doing so, extend your both arms straight behind, keeping them clasped and next to your ears.
- Contracting your abs slowly, lift your shoulders off the ground to stay your arms straight.
- Do 1 to three sets with 12 to 16 reps each.
7. The Captain’s Chair Leg Raise:
As evident from its name, this exercise involves a captain’s chair and a rack with padded arms to permit the legs to hold free. It is commonly found in gyms and racks.
- Start off by standing on the chair and griping handholds.
- Pressing your back against the pad, raise your knees to the chest to contract/squeeze the abs/abdomen area.
- Then lower the backdown.
- Perform 1 to three sets each with 12 to 16 reps.
8. Interval Workout:
An interval workout maybe a workout where a high-intensity exercise is followed by a lower intensity exercise. This is done to enable your body to work out at a good pace and then give it enough time to recover. For example, you can try jogging for first 5 minutes to warm up. Then sprint for the next 2 minutes. After that, you can slow down your speed to the spot where you are running at a jogging pace and then indulge in a full sprint for 2 more minutes. You can end up by jogging for the final 5 minutes.
9. Running and Walking:
Running and walking are the simplest fat burning exercises. This is quite simple as all you would like maybe a good pair of shoes.Fast Running burns more calories but walking is also quite effective in this regard. You can try brisk walking for half-hour a minimum of 5 days a week. This will cause you to breathe harder and your pulse to become faster than usual. To get an equivalent leads to half a time, you’ll try jogging for 20 minutes during a day, a minimum of 4 days during a week.
Diet to Reduce Belly Fat:
In addition to exercise, there’s a requirement to form certain changes in your dietary pattern to scale back belly fat. All kinds of junk foods, processed snacks, and aerated drinks might sound pleasing to your taste buds but they cause more harm to your tummy both internally and externally, causing fat to accumulate in your midsection.
A diet not only improves your overall fitness but also prevents your belly from bulging up. Besides, there are certain food items that will help reduce your belly fat naturally. Given below are a couple of dietary tips for reducing belly fat:
1. Avoid Late Night Snacking:
Late night meals snacking should be avoided. If you are feeling hunger cravings in between meals, choose healthy foods like carrots, celery, fruits, or nuts.
2. Restrict your Caloric Intake:
As we all know, the key to weight loss/reduction is the consumption of fewer calories than you normally consume. Spot reduction is quite impossible but once you start losing overall weight, you tend to lose belly fat first. Thus, there’s a requirement to limit the intake of sugar and starch as these sorts of foods get stored within the body as fat if the calories are not burnt off immediately and don’t provide much nutrition. Instead, it’s advisable to consume a diet rich in fruits, vegetables, whole grains, and lean proteins like chicken, fish, turkey, and tofu. Processed foods items or products and sweetened beverages also contain hidden fructose apart from fruits. Make sure to limit your fructose intake to less than 25 gram/day.
3. Eat Smaller Portions:
Reducing portion sizes o each meal can greatly help in weight loss including belly fat. Ensure to consume all types of foods carefully to reap their health benefits.
4. Keep Yourself Hydrated:
Staying hydrated is extremely important. Drink a lot of water because it keeps you full in-between meals. You can drink one full glass of water before every meal as this may refill your stomach and you’re likely to eat less. Replace the sugary sodas and fruit juices with water to prevent the consumption of unnecessary calories. Ensure to drink at least 8 glasses of water every day.
5. Eat Fewer Carbs:
Carbs are an important source of energy. But most of us tend to consume more carbohydrates than are need. These carbs get stored within the body as fat leading to the looks of belly fat.
6. Eat More Protein:
Increase the consumption of lean proteins like eggs, fish, boiled chicken. Since protein features a higher thematic effect than other foods, your body burns more energy while processing proteins than it does while processing carbs and fat. Thus, a high protein diet is simpler in burning belly fat.
7. Cut Down on Alcohol Consumption:
Alcohol is loaded with sugar which results in fat. Even if you narrow down your sugar consumption but continue consuming alcoholic beverages, you’re no happier. Alcohol also places stress on your liver which is forced to overwork to get rid of toxins consumed. This adversely affects the building of muscles. Alcohol greatly contributes to belly fat so it’s advisable to refrain from consuming it.
Foods that Reduce Belly Fat:
As stated earlier, there are certain foods that are especially effective in reducing belly fat. The foods given below should be included in your diet as they will provide you with a flat belly alongside an upscale boost of nutrition.
1. Fruits and Fruit juices:
Among fruits, cranberries are Highly effective in reducing belly fat. They contain a high quantity of organic acid which acts as a catalyst for enzymes. These enzymes help in reducing fatty deposits. Ensure to incorporate 100% fruit juice in your diet. Cran-water also helps to lose belly fat. Dried fruits like raisins, apricots, and figs are also quite nutritious and beneficial for weight loss.
2. Fish Oil/ Omega-3 Fatty Acids:
Omega-3 fatty acids assist you to lose belly fat by directly targeting tummy fat. Fish oil is another great choice to lose belly fat. Ensure to consume a minimum of 6 grams of animal oil or eat mackerel, salmon a minimum of twice every week. You can also munch chia seeds as they’re high in protein and a superb source of B vitamins. They also contain calcium and a high quantity of antioxidants.
3. Linolenic Acid (GLA and CLA):
Conjugated omega-6 fatty acid (CLA) and Gamma omega-6 fatty acid (GLA) help reduce belly fat by activating the brown fat in overweight people. You can obtain this GLA from precursor vegetable oils like sunflower-seed oil. Otherwise, you can also use GLA supplements. Conjugated omega-6 fatty acid helps in reducing fat by helping the body to utilize and access stored fat.
4. Monounsaturated Fatty Acids (MUFA):
Monounsaturated fats like omega-9 fatty acids also play a crucial role during a flat belly diet. Certain studies have shown that MUFAs help to burn body fat within the belly. The American Heart Association recommends using MUFAs rather than trans-fats and saturated fats. To get the recommended amount of MUFAs, you’ll use olive, sunflower, or safflower oil for cooking. Other sources of MUFA include filberts, olives, macadamia nuts, and avocados.
5. Lemon or Lime:
For a flat belly, attempt to drink juice in normal water daily within the morning. You can also sip juice or use it in salads or in your diet. Lemon provides more energy to the liver to liquefy fat in order that it gets flushed away more quickly from the system. Besides, you ought to drink many glasses of water to accelerate this process. Dehydration can cause your kidneys to take help from the liver, thereby reducing the liver’s speed to burn fat.
6. Herbal Teas:
Herbal teas can be beneficial in this regard as they are prepared from spices and herbs that have been proven to speed up metabolism, reduce stress, and cleanse the body’s internal organs. You can also think about using tea because it features a load of antioxidants that are great for your body, skin, hair, and brain. It contains EGCG which may assist you to lose belly fat naturally. Try having 3 to 4 cups of tea during a day without adding milk or sugar. An effective thanks to losing belly fat is to exchange the sodas, juices, and other sugary foods with herbal teas.
Apart from a healthy diet and regular exercise, it’s important to include certain changes in your lifestyle to accelerate the method of losing belly fat and be ready to maintain the fitness level in the long run. To start off, it is important to maintain a positive attitude. If you believe that you will be able to do it, you can actually do it. In fact, you’ve got to twiddling my thumbs enough as you can’t expect to urge instant results. You need to make the following changes in your lifestyle:
1. Get Proper Sleep:
Getting proper sleep is perhaps one of the best and easiest things that you can do to bring your body into shape including the reduction of belly fat. Science has shown a link between getting deep sleep on a uniform basis and having less belly fat. Sleep-deprived people tend to feel sluggish, causing them to eat more to catch up on the shortage of energy. The deepest and most sound sleep comes from getting to bed early within the evening. When you are awake till late within the night, you’re tired and your body produces more Ghrelin, which increases cravings for sugar and other fat-building foods. Lack of sleep also can alter your hormone production, thus affecting your cortisol levels that cause insulin sensitivity which is one among the causes of belly fat. It is advisable to get at least 7 hours of sleep at night.
2. Slow Down your Breath:
This is an efficient method that you simply can try albeit you’re busy doing something else. Whenever you find that you are feeling tense, try and check your breathing. When people are stressed , they often alternate holding their breath with short breaths or take rapid shallow breaths. When you become conscious of your breathing, relax your belly and check out to hamper your breathing. To get the simplest results, specialize in slowing down your exhalation instead of inhalation. This method is quite simple but extremely effective.
3. Manage your Stress Levels:
Stress is a part and parcel of life today. But an excessive amount of stress can increase the extent of cortisol within the body which results in excess fat storage. Stress can be managed by indulging in regular exercises, staying away from stress-inducing people from your life, and time management. You can try yoga, meditation, or other mind-body building activities that improve breathing, posture, and supply relaxation too. If your job is that the explanation for your stress, consider changing your careers to be more happy and alive. Being late or constantly running out of your time also can cause stress. Try to manage time by making a list of things that you need to accomplish on a given day. This might help in decreasing your stress levels and consequently the fat accumulated in your abdomen or belly area.
4. Be Persistent:
It is our tendency to seem for quick leads to every aspect of life, fitness is one among those. Often once we try to lose belly fat or just reduce, we expect to ascertain results within a brief span. When we fail to see the difference, we end up feeling disappointed and giving up on the fitness regime. Another reason is that some people feel monotonous following a specific routine or are simply unwilling to form the requisite changes.
So the most vital thing that you simply got to confine mind while trying to lose belly fat is to be persistent. As we all know, nature is persistent, time keeps on moving regardless of what. Like nature, you’ve got to be persistent enough to require steps every day to eat the proper foods, do your regular exercises, and nourish yourself. You need to offer a while to yourself before you’ll see positive results. Avoid pushing yourself while trying to lose belly fat as things take their own time to figure out. And last but not the smallest amount, you’ve got to take care of a positive mood and be happy. Make sure to measure your progress to know where you are heading.
So if you really want to look good in your favorite saree or a perfectly fitted dress and if you think that belly fat is incurable, you need to change your thinking. Just plow ahead and adopt the straightforward yet effective ways given above. Though you can’t reduce fat, you’ll definitely lose belly fat by decreasing your total body fat percentage.
Remember a step taken within the right direction is usually better than standing still on the incorrect path. Go ahead and make those small changes in your day to day life. I hope this article will surely help you. Do share the life-changing steps you adopt and share your views in the comments section below!