Belly fat or waist line is normally estimated by measuring the circumference around your waist. Excess belly fat can be a concern even if your weight is not excess. It is normally taken that anything above 40 inches in men and 35 inches in women for the waistline is considered abnormal hence the term abdominal obesity.
There are some few proven methods that target the fat in the abdominal area. Below are the best safe and effective ways to lose belly fat naturally:
1. Reduce on sugar and keep away from the sugar-sweetened beverages
Studies have shown that excess sugar is not only unhealthy but is one of the major contributors to the belly fat. Liquid sugar, mainly consumed from the soft drinks, is regarded as worse since they are not registered in the brain as is done with the solid sugar. From the studies done, the sugar-sweetened drinks, contribute to about 60% of obesity cases in children. Solution to reducing belly fat, therefore, is to reduce sugar considerably on your diet and completely eliminate sugary drinks.
2. Eat more protein as a long term solution
Protein is very important when it comes to losing weight. It not only reduce cravings but also improve metabolism in the body. If weight loss is your goal, it is important to add protein into your diet. Protein will not only help you lose weight but also make you avoid regaining the weight. One of the studies in Denmark showed that animal protein was linked to significant reduction in belly fat over a period of 5 years. If you are planning to reduce the belly fat, make an effort of increasing intake of unprocessed eggs, fish, poultry, and dairy products. In short, eating enough protein is a very effective way to lose weight.
3. Cut carbohydrates from your diet
Carbohydrate restriction is one of the single most effective ways to lose fat. Studies have shown that when people cut carbohydrate intake, their appetite goes down hence losing weight. Low carbs also lead to a reduction in water weight of the body giving an instant effect on the body weight. It is important to avoid refined carbs eg, white bread, pasta, etc. this will be sufficient for reducing the belly fat in addition to keeping your protein intake high. Low carb diet is very effective in getting rid of fat in the belly area, around organs and in the liver according to studies.
4. Increase your fibre intake
Fibre, mostly indigestible plant matter, can help in reducing belly fat if eaten in plenty. It is also important to know that not all fibres assist in weight loss. It is mainly the viscous fibre that plays this role. Viscous fibres will bind water and form a thick gel in the gut which in turn reduces the movement of food through the stomach. This brings the feeling of fullness and reduced appetite. A study shows that an additional fibre intake can reduce fat in the abdominal cavity by up to 3.7%. This implies that soluble fibre may be effective in reducing harmful belly fat.
5. Aerobics exercise
Exercise is one of the best things that a person can do if he/she wants to live a long and healthy life with minimum diseases. Aerobic exercise has been shown to cause a major reduction in belly fat in numerous studies. Exercise can also prevent an individual from gaining belly fat after losing some weight. Exercise also leads to the reduction of metabolic abnormalities associated with obesity eg, blood sugar level, inflammation, etc.
Do you mind about your belly fat and size? Many people are really disturbed by the fact that they have big tummies. But due to their busy schedules, they don’t have time to go to the gym to workout on their belly size. But as we know, there are ways you can have for belly reduced at home by doing some exercises. You want your belly fat disappear? Then be sure to follow up with your schedule every day without skipping and within no time you will have a flat tummy and a healthier body.
Crushes according to fitness experts are one of the best exercises that burns fat faster and more effectively. It is highly recommended to include crushes to your daily routine since it will help keeping your fat low and burn excess burns in your body more easily and effective.
Jogging is one of the easiest ways to burn calories. Walking is the first cardio exercise you should consider since it is simple and effective. Doing this in a steady pace about 30-45 minutes everyday, together with an implement healthy diet. You will be amazed by the results it will bring to your life. It is more recommended to do this practice early in the morning even before you take your breakfast. Just take a sip of water and remember to carry some too.
To break from daily routine, you may consider running as one of your fat burning exercises. Running is more tiring and leaves your body exhausted. Thus, it is not recommended to run daily especially for old people unless you are used to it. But you can do it once per week and it will course you no harm.
4. Twist Crunches
After you get used to normal crushes, try twist crushes for more effective results. You just have to lie down with your hands behind your head. Bend one of your knees and let the other leg lie straight to the ground. Twist your waist as you bend the other knee and straighten your other leg. Repeat this exercise ten times every day.
5. Sit Ups
Sit ups is one of the widely known and used exercised in the world. They are simple and less complex but still have very good results when it comes to burning fat. Just lie on your back with your knees bent and your feet on the floor. Place your fingers behind your ears. Pull your shoulders for your elbows to be outside. Raise your body towards your knees. Your shoulders should be lifted off the floor.
Always keep your head straight and do not pull the head forward. Having good exercises leaves your body healthy and fit. You don’t have to visit a gym to keep your body fit. It is a matter of self-awareness. Who would want to have a big tummy? Nobody. But how many do something to reduce their tummy size? Very few. It is time you start working out and beat that big tummy with these simple steps that won’t cost you anything.