Does your belly look like a big pot? Or does it look like a jumbo burger? Is your belly giving you nightmares? Is it difficult for you to tie your shoelaces ;)? Well, if all answers are YES, you got to work hard for your belly. Yes, belly fat is something everyone afraid of. Yes, it can give you a nightmare. Yes, it can make you look like a big cheeseburger. Apart from humor, excessive belly fat is seriously dangerous because it can be the one of the major cause of Diabetes and Heart diseases.
People with excess belly fat are on a verge of or in a danger zone.
There is no Harry Potter’s magic wind that will target and reduce the belly fat in particular. This article will explain the causes of your exponentially growing belly and some proven instructions (no blunders) to get rid of your bloated belly. There are four are to be targeted.
Energize your metabolic process
1. Eat the good amount of breakfast – This may seem unwise and non-prolific when you are trying to reduce the fat but it proven by studies that the breakfast taken within a waking up hour keeps the insulin persistent. This also helps to keep LDL (Low-Density Lipoprotein) cholesterol level lower.
The LDL cholesterol aka Bad cholesterol because it is responsible for fatty accumulation in arteries which can give you the cardiac arrest.
But how your breakfast should be? What it must contain?
Well, one should take a good intake of protein and fiber and must avoid taking the refined sugar.
Source of protein: Sea Food, White Meat Poultry, Soybeans, Lean meats (the meat with relatively low-fat content), Eggs, Sprouts and Beans, Peanut Butter and nuts.
Source of Fiber: Whole Grains, Brown Rice, Popcorn, Beans, Green Leaf Vegies, Bran Cereal, Oatmeal.
2. Relieve the stress – Whenever we undergo through stress, our brain releases a steroid hormone called Cortisol. Research shows that Cortisol is correlated with the increase of belly fat. So, being stress less can help to prevent an increase in belly fat. Well, being stress-free is easy. Do follow the strategies below to diminish the routine stress.
- Sleep at least for continuous 7 hours at night.
- Find a time to take a power nap of at least 15 minutes during daytime.
- Deep Meditation and Yoga can drastically reduce the daily stress.
3. Be a Walker – No, I am not talking about the walkers of the “Walking Dead”. Increase the footsteps to accomplish your routine work like try to walk wherever possible, take stairs rather than elevators, avoid unnecessary driving if you can walk that distance, and take a morning or evening walk in nice and fresh air of garden.
Try to consume 10,000 steps a day a keep your belly flat. :)
4. Drink plenty of water – Drinking the water throughout the day helps in many ways to keep your body healthy. It helps the body to perform metabolic process effectively and thus keeps your metabolism more active. Also, drinking plenty of water flushes out the body waste and toxins out of the body and keeps the body hydrated enough.
Check out my previous blog post for the same - How to stay hydrated.
Exercises to lose the fat
Exercising surely aid to flatten your belly by reducing the abdominal fat. Here are several exercises that can effectively reduce the belly fat.
- Crunches (including Side Crunch, Twist Crunches, Reverse Crunches, Vertical Leg Crunch)
- Planks
- Squats
- Side Stretches
- Running
- Jogging
- Walking
- Bicycle exercise
- Swimming
- Squirms
- Roman chair
Apart from these doing cardio exercises, which pumps up the heart and causing the fat burn including the abdominal fat. It has been proven that adjoining the resistance training with cardio/aerobics (cardiovascular exercises) helps a way better than cardiovascular exercises alone to reduce the belly fat. The resistance exercises can be done using free weights like dumbbells, barbells, Kettlebells or using exercise machines or using resistance belts.
A proper diet to prevent gaining more fat
1. Lessen the calorie consumption – You can’t lose the belly fat without reducing the consumption of unnecessary calories. It takes 7700 calories to gain 1kg (3500 calories is equivalent to 1 pound) of weight and so to reduce the same. What can be done is either you can burn out the 7700 calories in 15 days to reduce 1kg or you can take 7700 calories less in 15 days. So target to abate at least 550 calories daily but burning out 225 calories through exercise and rest 225 calories you can cut-off from the diet.
Target to reduce 1kg weight at most in a week. Reducing more than that can cause health issues.
The daily calorie intake should be 2200 calories for men and 2000 calories for women. Do not consume less than 1200 calories in a day.
2. Eat the fat that is good for health – No, all fats are not unhealthy. The monounsaturated fats can prevent the accumulation of abdominal fat. The source of such good fats are Avocadoes, Soybeans, Nuts, and chocolates.
Also, avoid consuming Trans Fats as much as possible.
3. A fiber-rich diet – As we discussed, having a soluble fiber in a diet can help to keep insulin level lower which expedite the belly fat burn-up. 30g of fiber for men and 25g of fiber for women in a daily diet.
- Increase the intake of fiber gradually so the body can adapt to the new fiber intake.
- Eat more fruits and veggies every day. Also, do not peel out the skin of fruits if edible.
Doing above mentioned will definitely help you to get rid of odious belly fat. Readers can share their experiences on how they have reduced the belly fat effectively or they can share other useful tips to help to reduce the belly fat.
Be flat bellied, stay healthy :)
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