How to Reduce Belly Fat?
Whenever we think of losing fat, the main thing that we focus on is to get a toned, flat stomach first. After all, our entire workout pays off when we find ourselves slipping into jeans that haven’t fit us in years, and the compliments that come from the people around us. And that’s not all; losing belly fat can help you in improving your health. It is found that having a larger waist size can lead to heart disease, diabetes, and even some cancers.
But one more thing we all know that belly fat is the most stubborn fat of our body fat. Belly fat and love handles are the first places people put on weight and the last place they lose it from. The actual problem that most people face while trying to lose stubborn belly fat is that they do not focus on the right things. The simplest of the equation is Diet > Exercise when you are trying to lose fat. Understand it with this example; if someone eats half a dozen of parathas or bagels and then does a workout, then he should not expect to see the results anytime soon. You should burn more calories than you eat in order to reduce weight.
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The results you are going to get will include 80% of your diet and exercise will account for around 20%. It is not like that you only depend on the dieting and skip the 20 percent of the exercise as it is the important 20 percent of your fitness regime. Yes, belly fat is stubborn, but with the right diet and proper exercise, the results will be in your favor.
So, here we will discuss some diet tips and some exercises to reduce belly fat fast.
- Eat Plenty of Soluble Fiber
Soluble fiber absorbs water and produces a gel that helps slow down food as it passes through your digestive system and thus helping you feel full for longer and promotes weight loss. Try to consume lots of high-fiber foods every day. Soluble fiber is found in oats, barley, nuts, seeds, beans, lentils, peas, flaxseeds, shirataki noodles, Brussels sprouts, avocados, legumes, and blackberries.
- Avoid Trans Fats
We all have heard before that Trans fats are not good for us. It is because it is created by pumping hydrogen into unsaturated fats such as soybean oil. Trans fats could be found in margarines and spreads, and also in most of the packaged foods. These fats are responsible for inflammation, heart disease, insulin resistance and abdominal fat gain in the longer term. So it is advisable that next time you go to grocery shopping, do check the ingredient labels carefully. One big change you can do for your health is to stop using refined oils in your food. Switch to mustard oil or olive oils for cooking.
- Eat a High-Protein Diet
Protein is a vital nutrient for weight control. High protein intake makes you feel fuller for longer as our digestion system takes longer to break the protein than carbohydrates and fats. Protein also improves your metabolism and helps you retain muscle mass during weight loss. You can include meat, fish, eggs, dairy, whey protein or nuts in your diet as they all are rich in protein.
- Don’t Eat Sugary or Deep Fried Foods
Sugar is a sweet killer. It contains fructose, which has been linked to heart disease, type 2 diabetes, obesity and fatty liver disease. High sugar intake and increased abdominal fat are related to each other. And not only sugar but all form of sugar like honey and maple syrup are the same and not “healthier”. Deep fried food should also be avoided in order to stay healthy.
- Cut Back on Refined Carbs
If you are trying to lose weight, then you should reduce your carb intake. Keto diet is popular these days which is basically a protein-rich and low carb diet. Diets with 50 grams or fewer carbs per day can give overnight results, even to the women with PCOS. You don’t have to follow a strict low-carb diet, just try to replace refined carbs with complex carbs.
- Intermittent Fasting
Intermittent fasting has recently gained popularity for weight loss. It is an eating pattern that involves fasting every day for 16 hours and eating all your food in an 8 hour period. There are other different patterns involved too. In an experiment, people experienced a 4–7% decrease in abdominal fat within a period of 6-24 weeks.
To reduce your belly fat, you need to work on your core strength combined with some cardio and weight training. It is proved that interval training can increase muscle mass and build stamina more quickly. Here are some basic exercises you should include in your daily workout.
Planks work on your abdomen along with your hips and thigh muscles and help build your core strength. The right way to do it- Get in the push-up position, but rest on your elbows and forearms. Pull your stomach muscles in tight, keeping your back, neck, and bottom in a straight line. Hold this position for 1 minute or as long as possible. Rest and repeat 4-5 times.
The Squat is another exercise that focuses on more than one part of your body. The right way to do it- Stand with your feet about 8 inches (20 cm) apart. Extend your arms in front of you and go down as you are going to sit on a chair (just the chair is not there) and come back to starting position putting all the stress on your heels. Never put the weight on the front part of your leg as you can get injured. Do four sets of 15-20 squats.
- Side stretches
How to do- Stand up straight, with your feet hip-width apart. Put your right hand on your right hip, and lift your left arm straight up, with the palm facing right. Without bending your knees, try to lean to the left and reach over with your right arm, stretching your left side. Repeat 3-5 times on both sides.
Do you even lift? If not then you better start lifting to get rid of that belly fat fast. Resistance training might be the right key to melt that stubborn fat. There is a lot of things you can do like dumbbell press, row, curl, extension, deadlift, etc.
If you think, only abdominal-focused workouts, like crunches, will help you remove the bulge, you might be over-positive. Belly fat cannot go with only abdomen exercise; you need to take a whole-body approach to tackle it. HIIT (high-intensity interval training) is a great way to burn fat and get your heart rate up. Squats, burpees, and treadmill sprints are part of HIIT.
The most crucial part of losing weight, whether its belly fat or overall body fat is maintaining the lifestyle changes you’ve made. If after losing some weight, you go back to your previous lifestyle; all the efforts will go away in sometime soon. So start with a little and maintain that little for the lifetime.