Top Food And Simple Exercises To Reduce Belly Fat

Over weight and belly fat is a major problem among youth so how can we reduce it? Is belly fat giving you sleepless nights? If your answer is yes, then you need to make some lifestyle changes to solve it. Abdominal fat can take serious proportions if not curbed at the right time. No doubt, belly fat looks aesthetically displeasing, but what is more important is its affect on your long term health.

If you are determined to lose belly fat, you have to make some sacrifices and be very patient. You need to forget your favorite pizzas and cakes, instead focus on green leafy vegetables and high fiber foods if you want to flaunt a slim waistline.

                  

A change in diet and lifestyle might make you want to back out. But wait, don't lose heart, the best way to get a slim waistline is exercising.

The focus of this article is on the reasons why fat accumulates in the belly and some very simple exercise you can practice daily to lose the extra weight from your abdomen.

Why do you get belly fat?

Some amount of belly fat is normal, it helps to cushion the bones and organs and provide protection. Well excess fat might become a cause of concern. Don't worry; you can cut any type of fat by doing exercise and following a strict diet low on carbs. 

There are a number of reasons for belly fat in teens and adults.

• Genetic. Scientists have discovered that the number of fat cells you will develop depends entirely on your genes. If your parents or grandparents had excess belly fat, you too might have the same. Yes, it is true genetics is a determinant of how the fat is distributed.

• Hormonal Changes. Hormonal changes is also a problem of increasing weight day by day. It's a little hard to control the belly fat. But exercise can change the problem of belly fat.

• Stress. Stress increases the levels of cholesterol in the blood and it leads to fat accumulating in the body.

• Diseases. Women suffering from diabetes, breast cancer, sleep apnea, correctional cancer, cardiovascular disease and hypertension, stroke and metabolic syndrome have fat accumulation in the belly. These disease are also cause of increasing body fat.

• Overeating. If you eat too much, that can also lead to weight gain and belly fat. Avoid the junk food like pizza, cake, sweets etc.,

Belly fat or abdominal fat makes you lazy and obese. According to medical experts, belly fat can be potentially dangerous. It can lead to a number of health problems including heart diseases, high blood pressure, type 2 diabetes, a decrease in the level of HDL or good cholesterol, and can even lead to strokes or sleep apnea. In general way, your excess weight and obesity can make your life span short. So you need to wake up and change your diet as soon as possible, do some cardio and yoga or go gym.

Exercise is a good way to get a fit body but only exercising can never make you fit. Eating good is equally important for your body. A good diet and exercising is the only way to achieve your weight loss targets and a fit body. There are simple foods which you can include in your diet to get help in your flat belly dream.

How to reduce your belly fat? Simple Good Food.

• Almond. It is rich in vitamin E and is high on dietary fiber. It will satiate your hunger and the calories present in almond will not affect your belly fat.

• Apple. This attractive looking fruit will help you to lose belly fat effectively. So munch on apples!it is very health and full of vitamins and iron.

• Cucumber. Stay cool with cucumber! The water content in cucumber is really low on calories making it a good choice for losing belly fat.

• Green leafy vegetable. It is low on calories and it full of fiber and essential nutrients that prevent water retention. So follow your mother’s advice and have green vegetables to reduce belly fat.

• Beans. Having beans is a great way to have a toned belly. It also improves digestion and helps to strengthen muscles. Beans satiate your hunger and keep your tummy full, this prevents overeating.

• Watermelon. This yummy fruit contains 82% of water and it is really low on calories. Have watermelons to get a desirable waistline.

How to reduce your belly fat? Simple Exercises. 

With good food, exercising is also important. If you had thought that only dieting will burn your belly fat, you are wrong. Good diet and good food is a lethal combination for your body to burn fat. But you need to avoid your laziness because many of you may think of skipping workout. Some even start going to the gym but ultimately give up, and then all of what you had lost comes right back. The best way to deal with this is to incorporate a simple exercise routine in your schedule.

• Crunches. Nothing burns belly fat faster than crunches! Crunches occupy the number one position when it comes to fat-burning exercises. Now, it’s time that you start with this abs crunching exercise. Follow the steps mentioned below.

• Lie down flat on a mat with your knees bent and feet on the ground. Alternatively, you can also lift your legs off the floor at a 90 degrees angle. Same as like picture.

• Now lift your hands and place them behind your head or keep them crossed on your chest.

• Inhale deeply and as you lift your upper torso off the floor, exhale.

• Again inhale as you get back down and exhale as you come up.

• Do this for 10 times as a beginner.

• Bicycle exercise. You don't need a bicycle to do this.

• Lie on the floor and keep your hands either by your side or behind your head as we do in crunches.

• Now lift both your legs off the ground and bend them at the knees.

• Bring your right knee close to your chest, keeping your left leg out.

• Now take your right leg out and bring your left leg close to your chest.

• Alternate bending your knees this way as if you are paddling a bicycle. Same like picture.

• Bending side to side. This is the best workout to slim down your waist. This is yet another perfect exercise for reducing belly fat.

• Stand with your feet together. Raise your hands above your head.

• Now keeping your legs grounded, bend your body to the right as much as possible till you feel a strain on your left waist. Stay for 15 seconds.

• Return back to the original position.

• Now bend left. Retain this position for another 15 seconds.

• Running.

Running is a fantastic way to speed up your metabolism which eventually causes weight loss. Running makes you active and feels energetic. It is an effective way to keep your heart rate up, burn calories and lose belly fat.

• Jogging.

Jogging is similar to running. But if you don’t like running, try jogging instead. In jogging you run in less speed but constantly. Research suggests that jogging is more effective than weight lifting. This is a form of aerobic exercise that is extremely useful for fighting obesity and staying fit.

• Swimming.

Swimming is the best cardio exercise and helps in weight loss. With correct form and speed, you can lose weight effectively through swimming. You can start with swimming 1-2 times every week.

You can follow these effective and simple exercises to reduce belly fat. You can easily do most of these exercises at home without the help of any personal trainer. All you need is determination and a lot of stamina. You can reduce your belly fat with these simple food and exercises.

Read Here: 10 Simple Good Food For Best Weight Loss Result You Never Know!

Resource:

1. Wikipedia