For people who have a Body Mass Index of 34 or less, possession of a fat belly bears increased health hazards. Fats that get stored at the stomach and abdominal region, pose increased health hazards than the fats at any other region of the body. These potential health risks include high blood pressure, heart disease, high blood sugar, insulin resistance syndrome (also known as the metabolic syndrome X) and high cholesterol levels.
The area in which your body's excess fats get deposited is determined by an aggregate of factors such as age, genetics and gender. The common observation is that men are more likely to deposit their excess fat around the middle part, while women are prone to deposit them at their hips, butt, pelvic region and thighs.
There is no single best way as such to lose belly fat. However, you can practice a combination of the following to lose your belly fat.
Avoid processed carbohydrates
There are two different kinds of carbohydrates -the refined carbohydrates and the complex carbohydrates. Refined carbohydrates are unhealthy carbohydrates that cause your body to accumulate fat around your stomach region. They are the processed carbohydrates like polished rice, crackers, noodles, cereal, etc. Complex carbohydrate foods include whole grain breads, brown rice, oatmeal, cornmeal, barley, muesli, etc. These are good carbohydrates that help you feel energetic throughout the day, and hence also in your weight loss. So if you are planning to cut on carbohydrates, cut the refined ones.
Cardio exercises
In addition to controlling your diet, you also need to do cardio or aerobic exercises. By doing these exercises, you cannot spot target fat accumulated areas of your belly. However, your belly fat is the first to be burnt down when you start losing weight. Some cardio exercises that you can practice includes running, cross-country skiing, walking, handball, swimming, step aerobics, rowing, rock climbing, bicycling and walking. Also include weight training exercises into your exercise regime. As developing muscles help burn calories.
The best time to carry out your exercises is the early morning hours. When you exercise at the dawn, you are energized to be active for the entire day. Besides, you will be breathing fresh air in the morning hours of exercising. So exercise for 30 minutes to 1 hour in the morning time.
Eat fat burning foods
Certain foods help you burn fat better. These foods include apricots, beets, artichokes, kale, broccoli, apples, Brussels sprouts, blackberries, cabbage, blueberries, cantaloupe, cauliflower, cod, celery, corn, carrots, cherries, cranberries, chives, crabs, egg plant, cucumbers, grapes, honeydew, flounder, grapefruit, green beans, garlic, lemon, limes, mangoes, lettuce, leeks, lobster, mushrooms, lady's fingers, nectarines, papaya, onions, parsley, oranges, peppers, peaches, peas, pineapple, pears, pumpkin, red cabbage, radishes, raspberries, spinach, scallions, squash, sauerkraut, strawberries, tomatoes, string beans, tangerines, watermelons and turnips. Include more of these foods in your diet so that you burn fat faster.
Move your legs
Do some exercises that require the movement of your legs, as this will make the muscles at your lower abdomen to work, and help you burn fat and shape up your belly. One of the ways is to dance. Dancing, besides helping you to lose weight, also works in toning your legs and losing your belly fat. It is safe too!
Improve your posture
Your body's posture is of significance in weight loss whether you are exercising or not. This is because; in order to maintain a good posture you would have to utilize many muscles. And by utilizing these muscles you will be holding up yourself continually. Therefore it is a sort of exercise that makes you feel better day after day.
Drink water
Drinking water is of significance in weight loss because water hydrates you to ensure proper functioning of all body processes, flushes out toxins, increases your metabolism so that you burn calories faster, and energizes you so that you stay active all day long. Drink 8 to 10 glasses of water every day. It is proved that when one drinks hot lemon water or ice cold water, he or she tends to lose weight faster.
Refrain from junk food
The prime cause for you to develop a fat belly may be that you consume a lot of junk food. Consuming junk foods increases your appetite, triggering you to eat more of it. Besides, junk foods are unhealthy. They aid in fattening you up around your stomach part.
Reduce stress levels
If you are stressed over a period of time, you tend to gather weight around your stomach. This is because, increased levels of stress makes your body to secrete certain kind of hormone called cortisol. This hormone is directly linked to fat depositing around your stomach. If you are stressed for a longer period, seek help. You may also practice some relaxation exercises.
Go for a balanced diet
Shun all unhealthy foods -all kinds of foods that are rich in sugar or caffeine. Switch over to nutritious and fiber rich foods. These include whole grains, fresh vegetables, fresh fruits, oatmeal, etc. Nutritious and healthy foods help you keep a balanced insulin level and therefore maintain the level of your blood sugar under control.
Take your meals at frequent intervals of not more than 4 hours. But let these meals be smaller in size. Making such a way of food intake your habit will not only keep your metabolic rate high, but also ensure that you are always "stomach full" and energetic. When you gain control over your hunger, you are on the way to reduce your belly fat.
Sleep adequately
A proper night's sleep will keep you active throughout the day. If you do not get proper sleep at night, you tend to be tired for the rest of your day. And, your tiredness makes you feel like taking some food often, which may lead you to overeating and hence develop a fat belly. So sleep well during night. Ensure quality sleep for a minimum period of 8 hours at night.
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