Flabby bellies don’t look sexy, and maintaining a trim midsection does not only help you look gorgeous, but can also help you live healthier and longer. Excess abdominal fat poses a serious health risk, as visceral fat expands in your abdomen, nestling deep among your organs. Also, the excessive fats can lead to increased production of stress hormones like cortisol and inflammatory substances called cytokines that affect the body’s production of insulin. So, you won’t just be walking around with flabby belly, but also be at an increased risk of type 2 diabetes and cardiovascular problems from the elevated triglycerides.
Here are some of the most effective techniques to lose your belly fat for good.
Go for a good run
Running and jogging have excellent health benefits. These exercises can help to burn the excess fat in your body, thus helping you lose weight, while improving heart and lung conditions, strengthening muscles, and improving overall health and well-being. Running for an hour a day can burn up to 1000 calories, but it is can be very challenging to start running, particularly if you are not used to it, or if you are physically unfit and carrying large amount of excess weight. The good news is that you don’t have to run daily for an hour in order to reap the benefits. As a beginner, you can initially start running or walking for 10 to 15 minutes and then gradually increase the duration every week until you can make it a routine and run for at least 20 to 30 minutes three or four times per week.
Drink to your health
Cranberry and blueberry juice are rich in vitamins, minerals and antioxidants. In addition, they have organic acids, which play a role in the reduction of fatty deposits in the lymphatic system. Wild blueberry juice has also been shown to help control blood glucose and insulin level. Blueberries are rich in antioxidants which combat the free radicals in your body, and are among the best nutrient dense foods you should be eating. Dandelion tea also helps to detoxify the body. Drinking green tea is another way to get rid of excess pounds due to the catechins and theanine, that help to accelerate your metabolism and burn fat faster. Add a sprinkling of cinnamon to your tea for added benefits, as it speeds up the metabolism even further. When buying juice, remember that many store-bought brands of cranberry and blueberry juice contain added sugar. So, it is better to look for the unsweetened variety.
Eat more protein
Protein plays a critical role in weight control, and as you age, the body starts producing more insulin which increases fat storage around the belly. As a result, you must ensure that protein plays a prime role on your dinner plate. Protein is an important macronutrient that can help you lose weight, control cravings, and boost metabolism. Unlike simple carbohydrates, which digest quickly, and flood your system with glucose, protein takes much longer to digest. Thus, slowing down your digestion and making you feel satisfied for a longer period of time. Also, a diet that is high in protein and low in carbohydrate can help to improve insulin sensitivity and reduce body fat. So, you can slowly and safely shed excess fat from offending areas. In addition to helping you lose weight, a diet that’s low in fat and carbohydrates can improve artery function, according to a 2012 study by Johns Hopkins researchers.
Best exercises for abdominal area
Some of the best exercises to lose your belly fat are squats and crunches. Front squats can eliminate lower belly fat quickly – 3 sets of 25 repetitions are sufficient in one workout. Try not to overdo it at the beginning, to avoid muscle soreness. Dumbbell rows in 3 sets of 10 repetitions can work your laterals, helping you shed some of the lower belly fat. Finally opt for some good crunches, as they are considered the best for fats around the tummy. Crunches that target abdominal area are twist crunches, side crunch, reverse crunches, and vertical leg crunch.
Choose high-fiber diets
Fibers are essentially carbohydrates present in plant foods like fruits, vegetables, and whole grains. Many whole foods, especially fruits and vegetables, naturally contain both soluble and insoluble fiber. Plant fibers are not easily digested by your body. As a result, they pass quickly through your system without adding much calories to your diet or causing your blood sugar to rise. Fruit, vegetables, nuts, seeds, and whole grains are key foods in any weight-loss program. These foods are high in water content and fiber, which helps to keep you feeling full for a longer period of time, and helps to decrease caloric intake throughout the day. Here are some of the best foods that can help you lose weight – flaxseeds, almonds, apples, green beans, fresh figs, broccoli, berries, and leafy green vegetables.
Try some yoga
When combined with other exercises and low fat diet, yoga does not only calms the mind and body, but helps to obliterate fat from the lower belly as well. Studies have shown that postmenopausal women who tried yoga for 16 weeks reported significant reductions in visceral fat. Several yoga poses can strengthen your core and tighten your abs to help lose belly fat. You need to focus on those poses that target your abdominal area and help you lose fat quickly. In addition to strengthening the upper body and building a strong spine, many yoga poses can stimulate your digestive system and helps to prevent constipation as well. Finally, regular practice of yoga helps to reduces production of cortisol, thus helping you reach your weight and fitness goals faster.
Try more exercise
The importance of exercise cannot be overemphasized. In addition to losing weight, exercise is one of the best things you can do if you want to increase your energy, vitality, and live a healthy, disease-free life. The simple truth is that losing the stubborn belly fat is not easy, and trying to do it through dietary means alone is often very challenging. To be very effective, you need to combine proper diet with high-impact cardiovascular exercises like jumping, which essentially stimulates the lymphatic system, and in turn helps you lose fat overall. Interval training also burns more calories faster – it combines longer, low intensity with shorter, high intensity workouts. Several studies have shown that aerobic exercise such as running, tennis, dancing, cycling, walking, and swimming can cause major reductions in belly fat. Cardiovascular exercises provide oxygen to the body, which helps to burn calories and reduce your percentage body fat. Also, remember that exercising does not only helps you to reduce belly fat, it also sheds fat from other areas, making you look great and incredibly attractive. Don’t forget also to incorporate some weight training in your workout routine.
Follow these tips and say hello to a slimmer and fitter you!, and remember that a combination of exercise and good diet remains the best way to lose your stubborn abdominal fat.