Belly fat is a problem for many of us. Even the people with a seemingly slimmer built often suffer from the belly fat problem. The belly region is prone to fat storage, and to get rid of this fat the only way you have at hand is to tone up the muscles of the region with the help of exercises. Bloating and water retention in the body can also make your belly fat look even more pronounced. So, if you are trying to get rid of the belly fat, you need to opt for a proper diet along with the right exercise regimen.
There are a number of surgical procedures that are used nowadays for reducing the belly fat quickly, but if you are looking to lose it the natural way, the right diet along with the right exercises is the only option you have.
The right diet for losing belly fat
Your diet has maximum impact on your overall body weight and fat content. So, moderating your diet to get a flat belly is the right way to go. Here is a list of things that you should include in your diet to get rid of that belly fat,
More and more fibers
You know what is the best thing about fibers? They fill your hunger without adding a lot of calorie to your body. Moreover, they are great for digestion and can be the best natural solution to stay away from digestive problems like bloating and constipation that often seem to add few more kilos to your belly fat. Studies have shown, particularly the soluble fibers can be most effective to reduce visceral fat and hence if you are trying to lose that stubborn belly fat, you should include more of green peas, beans, vegetables and fresh fruits in your daily diet.
Protein can help you lose belly fat
Protein can play a key role in busting that belly fat. Protein has long been linked with more fat burning and now scientists have come up with the theory that protein consumption can be helpful to reduce insulin insensitivity in the body, which can have a direct impact on gaining belly fat with age. Studies have also proved that getting more of protein can be effective to lose belly fat quickly compared to the people who consume a less-protein diet. However, you need to increase your protein consumption, not fat consumption, so instead of opting for red meat, increase, lean meat and fishes in your regular diet.
Increase your polyunsaturated fat consumption
Every fat is not bad for our body and the polyunsaturated fats have been found to be actually good for our health and even for losing weight. Polyunsaturated fat is not only healthier than the saturated fats but can even have a direct impact on visceral fat burning. Dry fruits, nuts, seeds are one of the best sources of polyunsaturated fats in diet. Fishes are also great sources of these good fats as they are loaded with Omega 3s.
Cut down the artificial sugars from your diet
Artificial sweeteners are the worst enemies of your body. They do not only add extra calories but also are hard on your digestive system and can be a cause of bloating. So, stay away from anything that comes with artificial sweeteners, starting from the diet cola to ice creams, pastries and sweets.
Apple cider vinegar might help in losing belly fat
Studies have found that consuming one or two tablespoons of Apple Cider Vinegar regularly can be effective in losing the belly fat quickly. You can easily mix 2 spoons ACV with a cup of water and peeper dust and drink it 1-2 times during the day. Peeper contains piperine which has been proved to burn fat.
Check the amount of salt in your diet
Salt is directly related to water retention in the body which can make your belly look even heavier. So, when you are trying to lose the belly fat, check out how much salt you consume in your diet. Get rid of the snacks that come with added salt and also make sure that you keep your daily salt consumption to minimum.
Lifestyle changes to help losing belly fat
Eating the right diet is important to get rid of the belly fat, but at the same time eating it the right way is also vital to get the best benefits. Some small changes in your lifestyle can give you the best results,
Take small meals
Do not devour on lots of foods even if it’s all your favorite dishes. Take small meals at frequent intervals to keep your metabolism at its peak, which can be the best way to reduce the overall fat content of your body.
Discard late dinners
Make it a rule to not to take your dinner later than 8pm in the evening. Also make sure that your dinner is light and is not overwhelming for your stomach. Never take a heavy meal after 4pm in the evening.
Drinking adequate water at frequent intervals can be helpful for digestion and more over water can help in maintaining better metabolism rate. So, drink more water to lose your belly fat.
Take adequate rest but not excess
Sleeping well for adequate time is essential for smooth functioning of the body and the mind. Studies have noted, to reduce the belly fat it is important to catch 8 hours of sleep daily at the night. However, spending more hours on the bed on the weekends is certainly not the right idea. Irregular sleeping habits disrupt the internal clock of the body which leads to secretion of more cortisol and cortisol is the hormone that promotes fat storage.
Do not jump to bed right after a meal
Right after having a meal, the urge for going to the bed is high because once your stomach is full with food, all the blood rushes to your stomach for promoting digestion and you start feeling more tired. Jumping to bed right after having a meal is one of the common reasons that propel fat storage in the belly. So, to reduce belly fat, change this habit.
Get yourself moving
To reduce belly fat, getting the right dose of regular exercise is vital but even if you are doing exercises regularly, never overlook the benefits of increasing your total movement during the day. Make it a point to walk in your room or even in your office cabin whenever you are on the phone. Take frequent short walk breaks from your seat and never miss the chance of climbing a stair when you are not in hurry.
Exercises for losing belly fat
Exercises can be most helpful to tone up the stomach muscles, which can be the best way to get a toned belly that you would surely like to flaunt. Here are the exercises that you should do regularly to lose fat from your belly,
Cardio exercises are necessary to burn out the visceral fats. When you are trying to lose excess fat from the belly, doing 20 minutes of cardio before starting with the targeted exercises can give you maximum results for minimum effort. Jumping a rope, running, jogging, climbing stairs, swimming, cycling, dancing or an active sport, anything can give you the benefits of cardio exercises.
After doing your cardio for at least 20 minutes, start with the following exercises to get the maximum benefits.
Reverse crunches are ranked higher than regular crunches for working out the core muscles and hence it can give you more belly fat loss benefit than the normal crunches. To do reverse crunches, lie on the floor on your back and lift your legs to bring them at 90 degrees with the floor. Now bend your knees and bring your lower legs parallel to the floor, your hands should be placed at the sides. Now pull your torso up to bring your legs over your face. Hold the position for a moment and then lower your torso slowly to the starting position. Do 10 sets of 15 repetitions to start with.
Vertical leg crunches
Doing crunches while keeping your legs vertical with the floor is not easy but it is sure to give your abs the best toning effects quickly. Lie on the floor on your back and raise your legs up vertically to the floor. Place your hands at the back of your head. Now lift your shoulder, raise your torso and lift your chest towards your legs, without moving your legs. Then get back to the starting position by lowering your shoulder blades. Do 15 sets of 10 reps to start with.
Side plank is the other exercise that can be effective to tone up your core muscles helping in toning up your stomach. Side plank is certainly more effective than the normal plank when it comes to losing the belly fat. So, get into a plank position and then move to one side by lifting your hand up. Hold the position for at least 1 minute before getting back to the starting position and changing the sides. You need to do at least 8 sets of 10 reps to begin with.
This exercise works the abs extensively and can be effective to tone up the stomach muscles. To do this exercise, start in a push up position. First bend your right leg, bring it towards your chest till you can. Once you reach the maximum point, return your leg to the starting position and repeat with your left leg to complete one set. You need to do at least 15 sets of 10 reps.
Torso twist is another effective exercise for toning the abs. Stand straight on the floor with your legs shoulder width apart. Hold your hands up behind your head, bending them from the elbow. Now bring the right leg up and the left elbow down to touch. You might not be able to touch them at the first try, but it will become easier with practice. Now rest your left leg and right arm and repeat with the right leg and left elbow. You should do this exercise quickly with a jump to get the best results.
Including some weight training in your daily exercise regimen is also important to quickly lose fat from the stomach area. Weight training helps in quick fat burning and performing targeted exercises with dumbbells can give you better results.
Yoga can also be highly effective to lose the stomach fat. Preforming some particular types of yoga poses regularly can give your tummy the best toning affects you might be looking for. However, always make it a point to learn the yogasanas from the best source to get the best results.