Belly fat is a common problem among people in modern society. This happens mainly because of the wrong choice of foods, and lack of physical exercise in the daily routine. Many people want to get rid of belly fat mainly because they like to get back the attractive shape of their body. It is also essential because excessive belly fat may lead to health problems like high blood pressure, high levels of cholesterol, and many other diseases. If one starts taking measures for belly fat reduction at the early stages, then chances of getting the desired result is more. Otherwise, reduction of belly fat becomes slightly difficult, as the fat in this section of the body is quite stubborn. Here are a few ways on how to get rid of belly fat.
Belly Fat Reduction Exercises
Exercise is a natural way of reducing the belly fat. When you are looking for belly fat reduction, you have to focus on fat burning exercises for the entire body, because you cannot reduce fat from one particular portion of the body only. The main aim of the exercises is to strengthen the core muscles of the body. Aerobic exercises, swimming, and cycling are good for belly fat reduction. Here is a list of some simple workouts that you can do at home, to lose belly fat:
Plank for Belly Fat Reduction: This is the most simple exercise for belly fat reduction. Lie down on the ground with your face downwards. Then try to raise your body above the ground on your feet with the support of your hands. Make sure the hands are right under the shoulders. Tuck the navel inside and hold this position as long as possible. In this way, all the muscles of the body get stretched.
Stability Ball Curl: Take an exercise ball and lie your back in such a way that the ball supports the middle of your backbone. Lower your body in the backward direction over the ball. Then curl your body at the front. Repeat this forward and backward curls of the body at least 15 times. During the exercise, do not let your feet rise above the ground and do not bend your shoulders.
Crunches for Belly Fat Reduction: Crunches are considered as one of the best exercises for fat loss. Lie on your back on the ground and bend your knees. Put your hands at the back or side of the neck and curl your shoulders in the direction of the pelvis. Hold the position for as long as you comfortably can. Make sure you do not put any pressure on the neck with your hands, as it can cause a bad neck injury. The hands should be kept on the neck only for the purpose of providing support to the head.
Bicycle Exercise: Lie flat on your back on the ground. Lift one leg 10 inches above the ground. Place your hands at the back of your head. Then try to twist the elbow in the direction of the bent knee and hold the position till you finish counting 10. Then change the position and lift the other leg and move the other elbow in its direction. When you change the position of the leg and the arm continuously, it will look like as if you are riding a bicycle. Throughout the exercise make sure your body remains straight and do not form an arch.
Belly Fat Reduction Diet
Though dieting can be one of the easiest ways to lose belly fat, extreme dieting or starvation can be very harmful. When it comes to a diet for belly fat reduction, the most common mistakes people make is they start eating less and skip meals as often as possible. This is bad because the rate of metabolism becomes slower and more fat get preserved inside the body. Moreover, people end up eating more as they are hungry after skipping of meals. Therefore, what is needed is eating right kind of food. For belly fat reduction, one should eat more number of times but in smaller quantities. As a result, you are not very hungry and do not end up overeating food. The metabolic process also remains active all through the day and will help in fat burning.
Dieting for belly fat reduction does not mean you have to take up some fad diet. Nutrients are essential for normal functioning of body. So you should have a balanced diet with adequate amount of proteins, carbohydrates, vitamins, minerals, and fiber. Many people cut down completely on fats and carbohydrates in order to reduce calorie intake. However, this is a wrong technique. Reduce the intake of carbohydrates to half, and include more of lean proteins and healthy fats. Carbohydrates helps in supplying energy to our body and hence you cannot afford to stop eating them. What you really need to do is to take good quality carbohydrates and in the right quantity. By 'good' carbohydrates, we mean those which can be efficiently used up by the body. Foods like refined sugar or refined flour have those type of carbohydrates which are not suitable for the body, and should be avoided. Your diet should also include fresh fruits and vegetables, whole grains, legumes, beans etc. Eat fibrous food in larger quantities as they will not make you feel hungry for quite a long time.
Lowering mental stress is also very important in order to lose belly fat. Due to excessive stress, a large amount of cortisol, a stress hormone, is produced in our body, which is responsible for storing fat in the abdominal region. Therefore, you have to reduce stress in order to achieve success in belly fat reduction. All said and done, the best way to lose belly fat is a combination of a stress free lifestyle, balanced diet, and adequate exercise.