Obesity has reached epidemic proportions and this has led people to increasingly seek a diet and exercise to lose their belly. Fat can accumulate in your body due to many factors including leading a sedentary lifestyle and eating large amounts of foods high in fat and sugar.
Genetics, age and the structure of your body can determine the pattern of fat accumulation in your body, and the most common cause of developing a tummy is the accumulation of abdominal fat. Let's discuss some measures that help get rid of this problem.
Exercises To Lose Belly
With regard to getting rid of abdominal fat, the importance of regular exercise can not be enhanced enough. You should include regular exercise as part of your daily routine, so you start to burn more calories during the day.
1. Interval Training
While exercising, it is recommended to alternate small bursts of more intense activity with smaller periods of lighter activities. For example, combine small racing episodes between your walking sessions. According to researchers, by including interval workouts in your exercise routine, you will be able to burn more calories. This can be done in various activities such as cycling, elliptical trainer, swimming, etc.
2. Aerobic Exercises
Increase your aerobic exercise time, as doing cardio increases your heart rate and burns calories quickly. Aerobic exercises are known to cause fat loss and so are one of the best exercises to lose belly.
Resistance Training It is suggested by a study conducted in 2006 and published in the International Journal of Sport Nutrition and Exercise Metabolism that you lose abdominal fat more effectively by combiningresistance with cardiovascular or aerobic exercises compared to doing only cardiovascular exercises. Exercise machines, free weights or resistance bands can be used to do resistance training.
4. Lower Abdominal Exercises
There are certain exercises to lose belly described below that focus especially on the lower abdomen.
- Roll Up
With your legs straight, lie on your back. Begin by extending your arms and bringing them back to your head as much as you can( this is the starting position).Inhale, move your arms toward the ceiling and lift the top of your torso off the floor;when halfway, exhale, roll forward, and reach your toes. Inhale, reverse the movement;when halfway out, exhale and return to the starting position.
- Leg Lift
Keeping your legs straight, lie on the floor with your toes pointing up and place your hands underneath your buttocks( this is the starting position).Inhale and lift your two legs to form a right angle. Exhale and with a slow movement, lower your legs to just above the floor( about 8 centimeters).Do 10 reps.
- Hip Lift
Begin by raising your two legs at a right angle and extending your arms at your sides. Inhale and pull your belly button toward the spine. As you exhale, lift your hip a few inches off the floor and roll it toward your abdomen. Inhale and lower your hips slowly. Do 10 reps.
- Abdominal Reverse
Begin by lying on your back with your knees bent at 90 degrees and your arms at your sides. Contract your abdomen, lift your knees and bring them toward your chest as you exhale. While you inhale, lower your legs slowly and keep it on the ground.
Lie on your back and lift your head and shoulders slightly off the floor. Put your hands back for support. Keeping your legs straight, raise your right leg to let it perpendicular to your body;simultaneously raise your left leg a few inches off the floor. Swap legs quickly. Make alternating movements, without stopping. Do 6 to 8 repetitions( movement of both legs counted as a repetition).
Diet To Lose Belly Adequate
- Breakfast. Breakfast is the most important meal of the day and one should never skip it to lose weight. According to studies, if you eat breakfast until one hour after waking up, your insulin levels stay constant and your LDL cholesterol goes down.
- Whole Grains. Switch to whole grains. According to researchers, eating whole grains is associated with more abdominal fat loss than eating refined grains.
- Lots of Water. Drinking lots of water during the day is an important part of the diet to lose belly as it speeds up your metabolism and eliminates toxins from the body.
- Good Fats. Eat more good fats( monounsaturated and polyunsaturated fats) rather than trans and saturated fats. Eat more avocados, soybeans, nuts, seeds and chocolate.
- More Fibers. Increase your fiber intake as it helps reduce insulin levels, thus increasing the removal of abdominal fat. Eat more fresh fruits and vegetables.
- Vitamin C. Take adequate amounts of Vitamin C as it helps counterbalance the peaks of cortisol that occur when you are under extreme stress. In addition, it is essential for the production of carnitine, which is a compound used by the body to burn fat for energy. Eat more orange, lime, lemon, kale, cabbage, and kiwi.
Other Measures Beyond Diet and Exercise to Lose Belly
- Sleep Enough. Having a good night's sleep for at least 7 to 8 hours is essential to losing abdominal fat. Sleeping less is associated with the production of the hormone ghrelin, which causes you to eat cravings and you end up eating more. Cortisol levels are also altered due to lack of sleep, leading to insulin sensitivity and accumulation of abdominal fat.
- Find a Companion. Find a friend who is also trying to lose weight. Thus, there is less chance of you losing an exercise session and you are also motivated.
- Limit Alcohol Intake. Limit your alcohol consumption. Drinking alcohol adds calories. In addition, the liver works too hard to remove toxins. So, think twice before taking a drink if you are behind diets and exercises to lose belly.
- Stay Motivated. Be motivated to take your measurements every two weeks. Properly recording your progress will help you stay motivated, but it will also help you focus on the ultimate goal.