How To Lose Belly Fat for Good
Belly fat is such an important (and dangerous) factor for your overall health that it’s now discussed as an organ. The visceral fat that makes up a spare tire or, worse, a beer belly and that surrounds your liver, stomach, and intestines isn’t flabbily inert. It appears to be biologically active, pumping out hormones and other substances, and it may even increase your risk of metabolic problems like cardiovascular disease and type 2 diabetes, and maybe even cancer.
No one likes belly fat and it’s the hardest fat to get rid of! Not only it’s unattractive, but it’s increases the risk of health conditions. The key to getting rid of the annoying belly fat is a healthy diet and exercise. Don’t have the time to visit the gym? We have super easy ways that can help you in the process of losing belly fat.
How to estimate the Belly Fat?
Measuring the circumference around the waist with a simple tape is the best way to measure the belly fat. This can be easily done at home with a simple measure tape.
Anything about 102cm (42 inches) in men and 88cm (35 inches) is considered as abdominal obesity.
If you have an abdominal obesity, even if you are not very heavy overall, it is recommended that you take some steps to belly fat loss.
Listed below are the five evidence-based changes that you can bring in your daily routine to get rid of your belly fat.
Build muscle to fight fat
Muscle is the opposite of fat All over your body, muscle is metabolically active in ways that counteract visceral fat extracting glucose from your blood, helping your liver process fatty acids, and reducing inflammation. Dr. Lopez-Jimenez and his colleagues have found that people with big guts often lack lower-body muscle mass, and the correlation is stronger as people age. It stands to reason: Strong muscles add bulk to your legs and butt your biggest muscle groups providing a better balance of muscle to fat in your body and powering a healthier metabolism.
Outsmart your brain
Belly flab may be due as much to what happens in your head as in your gut. Losing visceral fat is difficult because your body defends fat like a castle on a very round hill, through the processing of hormones in brain circuits that control appetite. That’s because in evolutionary or survival terms, fat is good. It seems to be your body’s inherent system for stockpiling food, and it served mankind well when actual, edible stores were meager. Your ancestors who could sock away the most fat from the least food and release its energy in the most frugal, thrifty way possible had a genetic advantage. Your prepare-for-the-worst body isn’t in sync with the indulge-every-whim bounty of food markets and restaurants or the lack of exertion that comes from neither hunting nor gathering.
Incorporate these changes in your daily life:
- Avoid Aerated and Sugar-Sweetened Drinks: Studies have proven that added sugar is uniquely harmful to metabolic health. Sugar contains higher levels of fructose and when our liver gets overloaded with fructose, liver changes the excess fructose into fat. Therefore minimize the intake of sugar in your diet, completely eliminating sugary drinks like sodas, fruit juices, and aerated drinks.
- Increase the Protein Intake in your diet: Increasingly the Protein Intake in your regular diet is a long-term strategy to reduce belly fat. Protein Intake reduces cravings by 80% and boosts metabolism by 80-100 calories per day. Therefore, make an effort of intake of high protein food like whole eggs, meat, fish and dairy products.
- Cut Carbs from your diet: Dishing out the carbs is a very effective way to get a control of your abdominal fat. It is seen that if a person cuts down their carbs, their appetite goes down and they start to lose weight rapidly. Avoiding the refined carbs like sugar candy and white bread is sufficient, especially if you want to keep the benefit intake high.
- Eat the Fibre Rich Food: Eating plenty of fiber can help with the control of your abdominal fat. The best way to include fiber in your diet is to eat a lot of fruit and vegetables. Include cereals like whole oats in your daily breakfast. You can also help yourself control the belly fat by taking in fiber
- Exercise is very effective in reducing the Belly Fat: Getting the habit of exercising daily is the best gift that you could gift yourself with. Exercising regularly will help you if you want to live a healthy and long life and avoid a lot of diseases. Aerobic exercises can help you a lot in reductions of belly fat and are particularly beneficial for weight management.
Exercising for Fat Loss
Vertical leg lifts
This exercise will strengthen your lower abdominal muscles.
Lie on your back with legs together and straight. Place your arms straight, at your side. Lift both eggs up and keep them straight. Slowly lower your legs to 5 cm above the floor.Hold the position for a couple of seconds and then return to starting position. Do 3 sets of 10 reps.
This will help you stretch your upper body and strengthen your obliques.
Stand straight with your feet shoulder-width apart. Raise your arms straight over your head as you inhale. Lower your left arm down the left side and stretch the right arm over your head. Exhale. Bend your body to the left. Get back to starting position. Repeat on the other side. Do 3 sets of 10 reps.
This pose will reduce your belly fat and improve your stamina.
Sit with bent knees and feet on the floor. Slightly lean back and lift your feet so that your shins are parallel to the floor. Stretch your arms out of you at shoulder height. Keep the pose with bend knees for 30 seconds. Tighten your abs while keeping the pose. Put your feet back on the floor. Repeat the pose, but with straight legs. Hold the pose a long as you can.
This pose will strengthen your abs and core muscles.
Get on your forearms and keep your shoulders directly over your elbows. Your arms should form a 90-degree angle. Lift your knees up. Keep a straight line from the top of your head up to your heels. Look down and tighten your abs. Hold the pose for at least 60 seconds.
Cobra pose will strengthen your arms, shoulders and will tone your abs.
Lie down on your stomach. Stretch your legs and put your hands under your shoulders. Move your elbows back. Strengthen your arms and start lifting your chest up off the floor. Inhale. Press the shoulder blades against your back. Hold the pose for 30 seconds. Return to starting position. Exhale.
Do the exercise on a smooth surface, not a rug. Start in a plank position. Your palms should be on the ground underneath the shoulders, core engaged, arms straight. Place a small towel under the toes of each foot. Bring your knees towards your chest using your abdominals. Get into a crouch position with your knees between your elbows. Hold for 1 count and then push from your abdominals to slide your feet into starting position. Do 12 repetitions.
Lunge to Overhead Press
Hold the dumbbells at shoulder height. Get into a lunge position, with the right knee bent at 90 degrees in front of you and left knee slightly bent behind you. Keep your neck and back long. Engage your abs, and start straightening both legs to come to standing. Press the dumbbells over your head. Bend your knees to come back to lounge position and lower the dumbbells to shoulder level. Do 6 repetitions and then switch legs.
Towel One-Arm Rollout
Get in a high plank position and place a small towel under each hand. Do not hunch your shoulders up to your ears. Keep your arms straight and start sliding your right arm forward as far as you can. Do not move your torso or hips. Bring the arm in starting position. Do the same with the left arm. Do 12 repetitions with each arm.
Towel Mountain Climbers
Get into a high plank position. Place your palms underneath your shoulders and a small towel under the toes of each foot. Bring your left knee toward your right elbow , using your abdominals. You should feel the twist i your lower abs, not in your hips or back. Return to starting position with both of your feet behind you. Do the same with the right knee. Do 12 repetitions with each leg.
Making Lifestyle Changes
Practice mindful eating to slow down and feel more satisfied with less food
Eating when you’re rushed or distracted is going to make a meal less enjoyable. Instead, slow down and pay attention to the textures and flavors of your food. People who eat mindfully eat slower and, as a result, feel satisfied from eating less.
Get enough sleep and keep your stress levels low
Diet and exercise are essential, but sleep and stress levels also affect how your body uses and stores fat. Little sleep and high stress increases cortisol, which tells your body to store fat in your belly. So if you have something stressful coming up with work or family life in the next 2 weeks, do your best to manage your stress.
Don’t starve yourself
Eating too little will tell your body to go into fat-saving mode, so eat breakfast, healthy snacks, and fresh meals. Avoid eating less than 1,200 calories per day for women and 1,500 calories per day for men. Cutting anywhere from 500 to 1,000 calories per day is considered a healthy deficit. Since 2 weeks isn’t a lot of time, plan to omit about 700 to 1,000 calories per day.
Avoid cleanses, liquid diets, and other weight loss gimmicks
Cleanses are usually only effective for weight loss when combined with a healthy diet because liquid diets don’t give you all the nutrients you need. No matter what the hot new diet program promises, there is no magic bullet!