Belly fat is defined as visceral fat and is believed to be much deeper as compared to subcutaneous fat. Visceral fat surrounds the organs and may lead to serious conditions like diabetes and heart disease. This condition is as a result of many factors starting from stress to inadequate exercise. Following are a couple of tips to help you lose belly fat, and lowering your chances of developing other associated diseases.
When exercising your belly, there are three parts to be concerned with:
a. The upper part of your abdomen, near the chest.
Exercise this area by using exercises that focus just on this section. One exercise that works great is called heals to the heavens. Lay flat on your back, put your legs straight up vertically and lift your butt off the ground while keeping your shoulders on the ground. Do about 20-25 of these.
b. The lower part of your belly.
Do crunches, about 20-25 of these. There is a way to do crunches while standing, put your hands behind your head and lock your hands. Then raise your left leg, and touch your right elbow to the left leg, then put your left leg down and straighten up again, lift your right leg and touch your left elbow to your right leg, straighten up again.
c. The left and right sides of your belly.
To do this lay on your right side first, extend your legs straight together, put your left hand on your head and your right-hand flat on the ground facing your legs. Lift your head and legs together and try to touch your knees with your elbow. It’s almost like doing crunches, but you are on your sides. Do about 20-25 of these. After switch and do the other side. Do these exercises about 10 minutes a day for three days a week. That’s it; it’s that easy.
2. Workout with weights
Strength training is a great weapon against belly fat because it supports your muscle mass which supports your metabolism which increases your ability to get rid of fat. Keep with aerobic exercise but make it a more efficient fat burner by mixing your intensity. The old school method of regular paced aerobic exercise can burn fat but to maximize your fat burning mix it up a bit by moving between periods of moderate intensity to periods of high intensity
3. Sleep well
Lack of leptin hormone has been associated with obesity. Failure to get enough sleep means you fail to accumulate enough leptin that helps in regulating hunger. Be sure to sleep for eight hours (minimum).
4. Stress management
Chronic stress can enhance your cortisol levels. Excessive cortisol in your food also leads you to crave for sugary and fatty foods. Moreover, it also leads to excessive accumulation of fat around your abdominal area. Practice yoga, deep breathing formulas, and meditation for controlling stress and getting rid of belly fat.
5. Avoid over eating
Eat frequent; smaller meals throughout the day. This helps as it keeps hunger pangs at bay and it stimulates your metabolism. You will feel more satiated and therefore will be less likely to over-eat.
6. Proper nutrition
Eating right and taking the right supplement to burn the fat off is very important for you to live a healthy lifestyle. Exercise can’t do it all. Ensure you incorporate foods in your diet that are high in protein. Why protein? Protein has been shown to build muscle. Don’t worry you will not get a big bulky muscle belly. Exercising your muscles helps to burn the fat. Also, drink a lot of water.
It is feasible to have a flat tummy, but it requires a sacrifice. By following the above tips, you will get positive results that you will be proud of.