How to lose just belly fat
Does your figure look like an apple with legs below or your mid-section resembles a muffin top? Well, if your answer is yes, you really need to work on your belly fat. Be it a male or a female, excess belly fat has always been a problem for both. Abdominal or belly fat is a major indicator for heart diseases and other health risks.
Losing the belly fat is a tough task and you need to workout the whole body for it. Diet plays an important role in reducing belly fat, if your body is your home, your belly is the kitchen (main area for food). So, here are some excellent tips that can help you lose the belly fat faster,
Limit the intake of carbohydrates:
Majority of us consume carbohydrates in much higher quantities than required. Your body has a tendency to store the excess carbohydrates in the form of fat, and the mid-section is a common site for deposition and storage. Hence, limit the intake of carbohydrates, especially towards the end of the day. Prefer whole grains cereals, whole grain breads and pasta, oats, brown rice, etc. Avoid refined cereals, refined wheat products, white rice, etc.
Include more protein rich foods:
Good quality protein foods such as lean fish, chicken, eggs, low fat dairy, beans, soy, etc have a higher thermic effect than carbohydrates and fats. This means, the processing of proteins burns more calories in your body than other foods.
Prefer healthy fats:
Omega3 fatty acids help increase fat loss. Hence it’s a good idea to include rich sources of this fat such as fish oil, flax seeds, salmon, tuna, walnuts, soybean, etc. Avoid saturated fats such as cream, butter, margarine, ghee, etc.
Never skip your breakfast:
Breakfast is the first major meal for the day. Skipping it, would disturb the insulin levels and make you feel hungry frequently for the entire day. For best results prefer a combination of whole grain, protein and a fibre for breakfast. Eg- Idli-Sambhar, Dalia with curds, Oats porridge, Tuna sandwich in a whole grain bread, egg whites with a multi grain, etc. Avoid refined breads, pastas, sweet juices, doughnuts, cupcakes, etc.
Add more fiber:
Adding more soluble fiber to your meals can help you lower the belly fat as soluble fiber helps lower insulin levels which results in lesser fat deposition over the tummy. Eat fruits and vegetables with the peel (which ever possible), oats, apples, plum, cherries, green leafy vegetables, nuts, seeds, etc.
Take sufficient sleep:
Incomplete sleep or no rest can put your body into stress and promote the secretion of the hormone ‘cortisol’, which results in response to stress in the body. Increase of the hormone ‘cortisol’ in the body leads to higher accumulation of fat on the abdomen. A 7-8 hour sound sleep is essential. Also practise, yoga and meditation for relaxation.
Keep you body well hydrated:
Drinking water at regular intervals keeps your body well hydrated and also perks up the metabolic rate. It flushes out the toxins and improves the overall digestive system, helping lower the belly fat. Apart from plain water, consume warm water, lime water, coconut water. Carry a water bottle wherever you travel or at your work place.
Say ‘No’ to alcohol:
Higher the consumption of alcohol, flabbier would be your belly. This is absolutely true for regular beer consumers. Even other alcoholic beverages, provide empty calories, add unnecessary sugar, overload the liver, and interfere with the efficient fat burning process.
Along with a perfect diet, you need a perfect workout to lose the belly fat, so here you go,
Avoid abdominal crunches & sit ups:
Performing abdominal crunches and sit ups build up new muscles and strengthen the existing ones. Many a times, this makes your belly look much heavier and thicker. It’s better to avoid crunches and sit ups while trying to lose your belly fat.
Try bridge:
Get on your belly on the floor and rest on your elbows, keeping a watch on the floor itself. Get into the push up position, pull in your abdominal muscles to reach the backbone. While you do this, keep your back straight and bottom downwards. Hold on to this position straight for 10 sec without making an arch at the back. Repeat it 5 times.
Squats work wonders:
Stand straight with your feet hip width apart. Stretch out your arms in the front of your body (you may hold dumbbells). Now squat by bending down, taking you hips backwards, till the point your thighs are parallel to the floor. Practise 3 sets of 20 repetitions.
Side bends for slimmer belly:
Stand straight, keep your right hand on the right side of hip and stretch up the left hand in air. While you do this, start bending to the right side from waist, keeping your legs straight. Hold on for few seconds and then get back to original position. Take 10 repetitions on both sides.
Include aerobic/cardiovascular exercises:
They get your heart pounding, increase metabolic rate and accelerate burning of stored fat, especially the belly fat. Prefer running, jogging, swimming, aerobics, dance or simply a brisk walk 4-5 times every week. A 45 min aerobic activity is must.
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