How to lose belly fat” is one of the most asked questions from the last many years. It is a query of almost all the adults and nowadays even children. It is because of the change in our eating habits and lifestyle that these problems have become so common.
Hence, losing belly fat has become a concern of almost all age groups. Yet, this simple question has many confounded answers. Proper diet, exercise, and lifestyle play a major role. But if it was that simple why would these problems have existed. So here are some points which will help you lose belly fat in a faster and effective way.
Why belly fat increases
Here, we will discuss the reasons that lead to an increase in belly fat. Let’s have a look at the different aspects –
- Consumption of sugary food and drinks –Eating more fried foods, junk food, and sugary drinks is the most common reason for an increase in belly fat.
- Pregnancy –Women usually gain weight during their gestation period. This is because healthy foods that women eat during that time deposit a layer of fat on the body.
- Menstrual Disorders –Menstrual disorders or menopause can also lead to an increase in belly fat. This can be due to some hormonal imbalances.
- Alcohol Consumption –Intake of alcohol is one of the biggest reasons for body thickening.
- Lack of exercise-The absence of physical work and exercise leads to an increase in belly fat.
Workouts to lose belly fat
Experts prescribe many workouts for belly fat reduction. But spot reduction never actually works. We never know what changes happen in our bodies and where the fats get accumulated. So, we should focus on the full-body workout. This helps us to be fit and healthy. Let’s have a look at different workouts to lose belly fat.
The word YOGA is derived from the Sanskrit word “YOG” which means to unite. Thus, yoga focuses on the physical, mental, and spiritual well being of a person. It mainly focuses on breathing techniques and meditation. Regular yoga calms the body, mind, and soul and helps to balance the body. Specific yoga asanas help to reduce body fat.
HOW TO DO
Sit in an upright position with folded legs. Close your eyes and let your body relax. Slowly start your breathing exercises. This will help to calm the body and help moderate the mind. Some slow and soothing music can also help to ease the body. This should be a regular practice as it helps you to prepare for other physical practices. You should perform yoga asanas only under expert supervision.
‘Burpee’ The word sounds weird right!!
But this is one of the most beneficial workouts that help balance body weight. It works in strengthening body muscles and also boosts cardio fitness. Burpees also help in burning calories. It’s a complete body workout.
HOW TO DO
The adequate method to do burpee is a pushup followed by a leap. Start it in a half bend position, then take a jump, come back, and do a pushup. Repeat the process at least 10-20 times. It will open up all the nerves and will reduce all the extra fats from the body.
CRUNCHES AND PLANKS
Crunches and planks are the basics. They are comparatively easy to perform but are very useful. Plank is the best calorie-burning exercise and helps remove abdominal fat. It gives flexibility as well as a great posture. Crunches do not help to burn body fat but they help the belly look flatter. They help in overall body workout
HOW TO DO
PLANK- Position your elbows directly under your shoulders. Pop up upon your toes and make a straight posture. Hold it for at least 30 seconds. The plank can also be side plank, high plank, etc.
Lie down on your back with feet hip-width apart. Placing the arms across the chest, contract your abs and inhale. Then exhale and lift your upper body. Repeat the process at least 10-20 times.
It is an ab exercise that strengthens the core and also works on cardio and muscles. Mountain Climbers works on the butt and leg area. It helps to shape and tone them
HOW TO DO MOUNTAIN CLIMBERS
It is the same as climbing the mountains. Place your palms on the floor and body high above the toes. Run your knees in up to the chest and out as fast as you can. Keep inhaling and exhaling along with a change in each leg.
RUNNING AND WALKING
Running and walking are classical exercises that help to reduce body fat. IT helps in proper blood circulation and better food digestion. Hence, if you don’t want to exercise at least run or walk 2-3 hrs per day.
This is another simplest and most beneficial workout to lose body fat. If you have a bicycle spend at least 2 hrs cycling. It will freshen you and will also boost metabolism. Bicycling also helps relieve stress. Bicycling exercises prove as the best substitute.
WEEKLY WORKOUT PLANS
To get the best results, you should have weekly workout plans. The plan should have a proper eating, working, and workout timetable. The exercises should be like dumbbell working, yoga stretches, running, rowing and skipping, cardio, etc. Complete full-body workout in a week. Take care of proper sleep and diet routine. Drink plenty of water and focus on burning more calories. Follow A good circuit workout.
BEST TIME TO DO WORKOUT
The workouts prove most beneficial when done during the morning, especially with an empty stomach. Studies show that a person should exercise at least 500-600 minutes per week i.e 1-1.5 hrs daily. This will help get the best results and increase the age of up to 20-25 years.
Get up now and start working for your fitness and well being. Choose the perfect exercise and diet plans and curb out the excess body fat.
THE SOONER THE BETTER!