Ways to Reduce Belly Fat
Belly fat, an unpleasant and unattractive part of the body that becomes dangerous to your health if you don't reduce it. Extra fat carried around your abdomen can increase your risk of heart disease, so it is necessary to control this area..
Some effective measures to reduce belly fat are given below.
Healthy meals consist of lean protein, lots of vegetables, whole grains and some fruit. Here are some sample recipes that will help with reducing your belly fat:
Regular cardiovascular exercise will reduce body fat levels. Wallking is great cardio. You should mover your body aerobically on a regular basis. If you don't enjoy walking then ride a bike, rollerskate, jog or run. Participate aerobic activity. One of the best ways to remove body fat is through HIIT. High intensity interval training.
Weight Lifting Exercises
Regular weight lifting has several beneficial effects for burning body fat. Muscle requires calories to maintain itself and the more muscle you carry on your body the more calories you burn in a 24 hour period which translates into extra fat burning power. Muscles take up about one third less space than fat. The only way to increase your muscle mass is to lift weights.
Five beneficial tips to reduce belly fat.
1. Lose belly fat by eating foods that help you lose weight.
2. Drinking sufficient water.
3 Follow the 6 rules of nutrition
4. Lose belly fat by getting a circuit training workout.
5. Lose belly fat by crunches and other belly exercises. However, don't forget that you can't spot reduce. You can do compound exercises which will help lose your gut
Belly Fat and Exercise
The best way to lose abdominal fat is to eat right and exercise regularly (surprise, surprise!). And there's a growing body of research showing that the fastest way to burn off the fat from your belly is with a combination of weight-training and aerobic exercise. Adding variety to your workout will motivate you to go further into achieving your goal. In the study, the group that lost the most fat was the aerobic group. They completed one hour of cardiovascular exercise (60-70% maximum heart rate) six days a week. While this may seem excessive, one of your best bets would be to try a circuit training workout.
The best belly fat burning exercises.
Why are squats so great? Becuase they work your biggest muscles and help increase your muscle mass!
Squats are a great way to increase your overall musculature while increasing your metabolism. These require little to no equipment but are completed by beginners and expert weight trainers alike. For a beginner exercise you can try ball squats.
2. Abs crunch with stability ball
This core exercise let's you target and isolates the abs muscles for a more precise muscle workout. However if you do not have a stability ball you can put your legs on a sturdy chair and do the crunch. Do the crunch for 12 counts and repeat for 3 times.
Pilates are a great way to help body conditioning that also develops flexibility, endurance and strengthens the core muscles. It tones the abs muscle without adding muscle bulk this is a good workout to have a flat toned abdominals a great exercise for ladies too.
4. Walking (for beginners) Jogging to really lose weight
Walking is a great way for beginners to get into exercising. However, to really reduce belly fat you need to increase your heart rate substantially. Walking will have a hard time doing that and jogging/running is where you need to get yourself to be.
5. Cardiovascular exercises
Cardio exercises or aerobic exercises, like jogging, swimming, biking, and sprinting are some of the best cardio exercises that you will definitely enjoy.
Belly fat and Diet
An uncontrolled diet is the usual cause for belly fat. You must avoid some food items to gain a flat and strong belly without fat. Some tips for gaining flat belly are given below.
Avoid Junk Food
To lose belly fat you have to throw out the junk food. Do not keep junk food like cookies, chips, sweets and other similar products in your house. If you do not have these bad foods lying around, you will not think about it and after sometime, you will break the bad eating habits. Most junk food consists of refined carbs and sugar, which when eaten quickly raise blood sugar levels, leading to reduction in fat burning and increase in apetite.
Avoid Unnecessary Carbohydrates
Consumption of carbs is essential, but there are good carbs (complex carbohydartes) and bad carbs (simple sugars). Refined flours and the foods that they create, such as white bread, pasta, donuts, cakes and biscuits should be avoided. They can cause bloating, poor digestion, and lead to accumulation of the bad type of fat. "Good carbs", such as fresh fruits, oatmeal, whole wheat pasta and vegetables should be ingested. A diet high in complex carbohydrates, vegetables and lean meats/poultry will help you reduce your belly fat.
Avoid Late Night Snacks
Try not to have late night snacks. The main problem with late night snacking is that there is not much activity done after the meal. People go straight to bed right after the late night snack and it causes a high sugar level in the blood stream which might just turn into fat.
Reduce Alcohol Consumption
Excess alcohol consumption is excess calories. One gram of alcohol, which is can be calculated as one ml of alcohol contains 7 calories!!! Alcohol does not contain any nutrients at all. So, the entire amount of calories consumed through alcohol will be stored as fat.
Best foods to reduce belly fat
Foods that are high in protein and fiber are the best kinds of food to eat if you want to burn fat around your middle. Eggs are high in protein and essential to helping you burn fat. Low fat diary products should consume instead of high fat diary products. Some of the best kinds of beans such as Navy beans, White beans, Kidney beans and Lima beans are best for flat belly. Steal cut oatmeal is a great start to the morning has some nutritional qualities which can reduce belly fat. Using extra virgin olive oil instead of using vegetable oil will help as well. Olive oil is one of those good fats and helps you to keep your cholesterol level down.
Please read foods that speed metabolism