Overview
Belly fat is something we all don't want to have.
Who don't have a protruding belly actually show it off and others who have a nice muffin try to conceal it somehow.
Apart from making your jeans tight, belly fat is actually bad for you. It increases the risks of lifestyle diseases like diabetes, prediabetes, heart problems, blood pressure, cancers and obesity. The fat which accumulates in the belly is known as "visceral fat" and is actually dangerous for your body.
If you wish to reduce your belly fat you will have to make changes in your daily routine. That smooth flat tummy can't be grown overnight. It requires you to do some exercises as well as make some changes in your lifestyle.
Exercises for reduction of Belly Fat
When we think of reducing belly fat the first thing that comes in your mind is exercise. We all know that if we want to burn calories the one and only thing we need to do is exercise.
There are a lot of high potential exercises that help in reducing belly fat quickly but they are so intense and difficult that we give up easily thinking that we'll live with this belly. But there are some simple exercises that might be slow in showing results, but they are easy to perform and less restraining.
If you perform the exercises daily for about a month, you'll lose that excess belly of yours. But yes, do continue that after you've gotten in shape to retain the shape. Here are some simple exercises that you can do.
1.Walking
Walking is a full body workout that helps in reducing belly fat. But yes you can't just walk around slowly and expect to burn fat. Walking counts when done at a brisk pace that you build up sweat and have a faster heart beat.
Walking up on an inclined plane helps in burning 50 percent more fat than on flat surfaces. If you are able to conjure an inclined treadmill or live in an area where there's an inclined plane nearly located, then exercise there for quicker results. Buy walking shoes online here.
2.Jogging or Running
Start with walking for 5-10 minutes and then start jogging. Then after jogging for about 15-20 minutes, start running properly. Don't just stand and start running. Remember you are not running in a race. You are running to keep your body healthy.
Running on an inclined plane also helps in burning 59 percent more fat than running on a flat surface. If you can get an inclined treadmill then run on that. Buy running shoes online here.
3.Plank
I think most of us know about this vigorous exercise. When I promised not to include high intensity exercises I didn't promise this one. Come on, you know just as well as me that plank helps in reducing belly fat in a snap. But it should be performed in a particular way to give best results.
How to perform plank.
Lie on the ground with your belly towards the ground. Keep your arms sideways and parallel to your body, with your fists by your shoulders. Lift your body upwards by balancing your body weight on the fists and toes of the foot. Keep your back and knees straight. Tighten your belly muscles and pull them towards your spine. Maintain the position for 5-10 minutes and then lie down again. Repeat it 10 times.
4.Other things.
Dance, clean the garden, sweep up the house, go for zumba, technically do any exercise that causes sweating and increased heart beat. They all help in burning calories.
Lifestyle Changes for Reduction of Belly Fat
Along with exercises if you don't make changes in your lifestyle you cannot reduce fat. If your daily calorie intake is greater than the amount of calories you are burning, you will turn out more fat than before. Reducing fat is not an old handmaid's tale, it actually requires sacrifices on your part.
Here are some lifestyle changes that you need to make to get a flat tummy.
1.Avoid food with trans fat
I think this comes without saying. If you wish to burn fat, you should reduce the intake. It's a fact that trans fat increases your belly fat fat 33 percent on single intake. It's basically used in packed food materials. Before buying something check out the ingredients, if it has trans fat then exchange it for something healthier, like fruits.
2.Increase the intake of food with Fiber
A high fiber diet gives you a feeling of fullness and thus helps in reduction of belly fat. It also helps in reducing the calorie absorption in the body.
It is present in a variety of food items like fruits(blackberry, avocado, mango etc.), legumes(peas, beans ets.) and flax seeds. To read more about flax seeds CLICK HERE.
3.Reduce Sugar Intake
Sugar contains carbohydrates that are the main cause of that belly fat. When carbohydrates are excess in your body, they are converted into fats and stored in the belly region. For us, sugar is the main source of carbohydrates. You should control your sugar intake, but don't give us sugar entirely. That might cause weakness.
4.Take proper sleep
Studies have shown that people who sleep less than 6 hours or more than 8 hours are at a risk of developing belly fat faster than others.
If you sleep less than start taking a proper sleep and if you sleep more, then start waking up early.
5. Avoid sugar sweetened drinks
The soda and cherry pop you drink so much is actually nothing but carbonated water and sugar. Both are bad for your body as they increase weight.
Conclusion
Getting a flat tummy is not an easy task. You need to work hard and sacrifice things to attain it. When you follow the above written points the progress might be slow but success is sure shot.
It will take one week for you to see the change, two weeks for your family to see the change and four weeks to your colleagues and friends to see the change, so don't give up until the end.
Stay Safe, Stay Healthy and fit and Stay tuned for more.
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