Effective Exercises And Healthy Nutrition To Lose Belly Fat!

lose belly

Get Flat Belly With Effective Exercises:

What are the Best Ways to Lose Belly Fat?

Most experts agree that the best ways to lose belly fat are to begin a complete regiment of a good diet and a regular exercise program. Your stomach area is the primary place that your body uses to store fat cells, so to eliminate it you need to eliminate the fat cells that are stored there.

Some people find it challenging to lose belly fat, but it is actually a straightforward process if you follow the right plan. That’s not to say it will be easy.

However, removing stomach fat does take a bit of effort and commitment, especially if you want permanent results and avoid the faddy ‘quick fixes’. But it’s all worth it when you get that flat stomach to be proud of!

Here are 8 Exercises To Lose Belly Fat & Keep It Off:

1. Interval Cardio Training (Sprint Training):

This may come as a surprise to you, but interval cardio training or sprint training works very well to reduce stomach fat.

• Interval training is a type of workout that will boost your metabolic rate to its maximum potential.
• When this happens, you will be able to burn up as many calories as you possibly can 24 hours a day.
• Not only will you get a flat belly with this workout, you will slim down your overall body as well.

2. Squats:

 Another training exercise that works well to build muscle while burning up fat is squats. While doing squats, you are utilizing many muscle fibers all over your body, which increase the rate at which you burn calories. Just like interval cardio training, doing squats increases your metabolic rate, causing you to burn up lots of calories.

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3. Weighted Sit-Ups:

We all know that sit-ups are a great means to get rid of tummy fat, however, you should consider adding weights to your sit-up routines to further workout your stomach muscles. By increasing the intensity of the exercise, you will again be increasing your metabolic rate, thus burning up more calories than just normal sit-ups.

4. Jogging: 

 Strength training exercises are terrific for defining your muscles beneath your belly flab, however, cardiovascular activities such as jogging can help you lose the flab all around your body. Many people try to steer clear of cardio, but if you don’t get your body moving you will not be burning up lots of calories and fat from all over your body.

5. Full Circle Torso Twists:

• Stand in an erect position on the floor with feet apart.
• Now raise and clasp your hands together and keep it near the head.
• Now turn your head right without moving your legs and in this position bend down in a sideways manner towards your right till your foot.
• When doing the exercises imagine yourself like making an arc shape while you are bending sideways.
• Hold this position for a few seconds strongly so that you squeeze your abdominal muscles to burn more fats.
• Repeat this exercise for 10 times each on either side.

6. Crunches:

Crunches are the basic and effective exercises that help in the reduction of belly fats near the abdominal region.

• Start by lying down on the exercising mat and bend your knees in such a way that you still keep your feet flat on the floor.
• Rest your hands near the ear such a way that you place your fingertips behind your ears.
• By doing so, you are making a curve in your lower back and now your lower back is slightly above the ground.
• Now press the hands firmly on the exercising mat to raise your shoulders above the ground by some inches.
• This forms an arc-like shape with your lower back and enables you to expand your abdominal muscles to strengthen it.
• Hold this position for about 10 to 15 seconds and then return to the original position.
• Repeat this exercise at least 10 times 3 sets every day.

7. Bicycle Pumps:

• Lie flat on your back in the exercising mat.
• There is a natural curvature of our spine which elevates our middle portion of the spine a bit above the ground, press hard so that the lower back touches the ground.
• Now bend your knees and put your hands near the head.
• Raise your left bent knee and raise your left elbow to touch it.
• In the process contract your abdominal muscles to squeeze and metabolize more fats.
• Repeat the same procedure with the right knee and your left elbow.
• Repeat this exercise 10 to 12 times for 3 sets.

8. Swimming:

Swimming is a major full-body workout that tones all your muscles including your ab muscles. It’s also a very powerful calorie burner.

• an hour of swimming will burn an average of 670 calories.
• Swimming is one of the best all-around workouts for a flat belly because it makes you work many other parts of your body while exercising your belly.
• The combination of fat burning and muscle toning is the perfect blend of developing strong, solid, flat abs.

9. Strength Training:

• Strength training is considered one of the best flat tummy workouts because your muscles will be burning calories even while you’re resting.
• Resistance training workouts are not just for men as they are effective flat stomach exercises for women too.
• Women do worry about resistance training as they think that they will develop big bulky muscles. But this won’t happen.
• The big bulky muscles that male bodybuilders have are due to the male testosterone hormone and a very specific bodybuilding training program.

Fast Fat Burning Foods:

Here are the best foods that burn the most fat faster than the others. If you only ever include a few fat-burning foods in your diet, make sure that it is these 12.

1. Fat-Free Dairy Products:

Fat-free dairy products like fat-free yogurt, fat-free/skim milk and soft fat-free cheeses are jam-packed with calcium. Recent studies have shown that calcium may help to kick-start and speed up weight loss.

2. Whole-grain-Wheat Carbs:

Whole-grain-wheat carbs like whole-grain/wheat bread, cereals, pasta, and couscous are the better carb choice. They help to keep you fuller for longer and will thus help you to eat less.

3. Lentils:

As a part of the legume family, lentils are good for keeping both energy and blood sugar levels stable as well as being a great source of soluble fiber. Lentils contain a lot of valuable protein which releases energy much slower than more complex carbohydrates which in turn is ideal for long periods of exercise.

4. Cinnamon:

Cinnamon helps to control your cravings. If you regularly add cinnamon to your meals, you will also start to have less and less cravings.

5. Chilli Peppers:

This food contains a substance called capsaicin. Studies conducted on capsaicin have linked it to increased fat burning. Naturally, there is only so much you can eat of this stuff but when you’re trying to lose body fat, every little bit counts. Chilies may help to speed up the metabolism. It can also help you to control your appetite (thanks to the heat).

6. Ice Cold Water:

Ice cold water may help to speed up the metabolism. Your body also burns a lot of calories to heat the cold water up. So drink up!

7. Apples, Strawberries, Raspberries

Each of these has a form of fiber called pectin which both discourages your body from storing fat as well as makes you feel full.

8. Salmon, Tuna, Sardines:

All these fish have high levels of omega 3 fatty acids which cause your body to release a hormone called leptin which increases metabolism and actually tells the body to start burning fat.

9. Eggs:

Eggs are nutritiously rich and also great for fat loss due to their high protein. Protein calories are good for two things: protein makes you feel full so your hunger is kept under control and you just don’t feel like eating too much. Our body needs to work harder to digest protein calories than it does with other types of calories. This means that you’re burning more calories while eating protein.

10. Green tea:

• This beverage is healthy due to its high antioxidant concentration.
• Antioxidants help to fight off disease and delay the aging process.
• Some studies have also connected green tea with increased short-term metabolism so you can be healthier and lose weight by drinking it.

11. Oatmeal:

You can’t beat the high fiber concentration of oatmeal. Fiber is digested very slowly by our body so it delays the resumption of hunger. You can go for a long time after you’ve eaten oatmeal (as long as you didn’t sprinkle sugar on top of it). This is a perfect food for fat loss.

12. Berries:

These have multiple health benefits. However, I find them to be the perfect substitute for sugary snacks which can really make you feel hungry and destroy any weight loss effort. While they may not improve metabolism directly, eating these instead of sugar-rich foods can be a big help for anyone who wishes to lose fat.

The Bottom Line:

Nourish yourselves well with healthy food items so that you carry enough energy to perform the above-mentioned workouts to reduce belly fats.

These 8 exercises are designed to not only help you lose belly fat but flab from all over your body. If you regularly apply these workouts to your routines, you will lose belly fat noticeable in a few week’s time.

If you find this article useful, don’t forget to share it with your friends and family, as you might help someone in need. Thanks.

Disclaimer: “Nothing in this article makes any claim to offer cures or treatment of any disease or illness. If you are sick please consult with your doctor.”

Excellent nutrition is the basis of a healthy Life!

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