Easy Ways To Lose Weight At Home – Getting rid of stubborn belly fat is not easy. You should do some exercises to reduce belly fat. AARP warns that people with belly fat are at increased risk of heart disease, diabetes, stroke and some cancers (1). Fight belly fat by exercising and changing your lifestyle. This article will tell you what to do to effectively reduce and manage belly fat. Take a look!
Certified personal trainer TJ Mentus says, “Cardio and aerobic exercise are great for improving your overall health—especially heart health—and burning calories during and after exercise. So it’s good for overall weight loss. But whether they help reduce belly fat depends on a person’s genetic predisposition to store fat in certain areas. No activity guarantees that belly fat will be the first or main area of weight loss.” So manage your expectations accordingly.
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*Warm up for 10 minutes before starting these exercises. After your muscles have warmed up, take a 10-second break and begin the following exercises:
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What not to do – Do not put your feet completely on the floor or push your hips up with your hands to raise your legs.
What not to do – Do not perform this exercise quickly or hold your breath while doing it.
What not to do – Don’t rush through sets and pull your chin in.
What not to do – Don’t confuse sit-ups and crunches. To do sit-ups, you literally sit up and go back to the starting position. Do not bring your elbows close together while sitting.
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Lounge twists are another great exercise for beginners who want to lose belly fat at home. This lower body exercise improves the flexibility of the hips and also strengthens the legs.
What not to do – Don’t worry if you can’t touch your feet. Try to reach past the knee and as close to the foot as possible.
What not to do – Do not place your palms too far away from your body and do not bend your neck or lower back.
What not to do – Don’t set unattainable goals. Burpees are hard to do. The number of burpees you do doesn’t matter. What matters is how many you do while maintaining proper posture.
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What not to do – Do not keep your palms away from your shoulders. Do not bend or arch your lower back.
Doing belly puffs and crash diets is not the right way to lose belly fat. If you really want to show off a toned stomach, eat a balanced diet with all the good fats instead of starving yourself.
HIIT is highly effective for weight loss, especially stubborn belly fat. If you’re not eating well, you’ve reached menopause, or you’re not losing weight, you should do these exercises. Don’t let the name scare you, because you decide the intensity yourself. It takes into account your perceived exertion.
Try half Turkish get ups, ab wheel roll outs and standing band rotations to get the flat stomach you’ve always dreamed of.
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Last but not the least, here are some other ways/tips you can follow to reduce belly fat.
Losing belly fat is 80% by eating right. Follow a healthy and balanced diet with sufficient macro and micronutrients. Skip takeaways and fast food in particular. Eat home-cooked food (2) .
According to recent studies, instead of exercising for hours or running a few kilometers, performing vigorous exercise may be more helpful in reducing stubborn fat (2), (4).
High salt intake leads to water retention in the body (6), (7). Reduce your sodium intake to see a difference in your belly fat.
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Vitamin C is important for the secretion of carnitine, a compound that helps the body convert fat into energy. It also helps block the hormone cortisol, which is released by the body during stress (8). A study conducted at Yale University suggests a potential link between spikes in cortisol levels and abdominal fat (9).
Include polyunsaturated fatty acids (PUFA) in your diet. PUFA helps reduce inflammation in the body (14), thereby reducing the chances of abdominal fat accumulation.
Many people believe that skipping breakfast will help them lose weight quickly. Conversely, skipping breakfast is a big mistake. It increases bloating and puts your body in starvation mode, which is key to belly fat gain (15).
Adequate sleep is important for weight control. Everyone needs six to eight hours of sleep. According to a recent study, too much sleep or lack of it leads to weight gain (16).
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Research shows that stress causes more cortisol secretion, which leads to the formation of more belly fat in women (17). That’s why it’s important to manage your stress by meditating daily and finding ways to relax.
Now you want to know about the best exercises to lose belly fat. Here are some tips on how to plan your weekly exercise routine. For example, your exercise routine should include strength and resistance training along with cardio. Focus not only on losing weight on the stomach, but exercise to lose weight all over the body. Check out the infographic below for more tips on planning an exercise routine to lose belly fat.
Accumulation of belly fat is becoming a common occurrence due to sedentary lifestyle and proper eating habits. While it’s easy to see changes in other body parts with regular exercise, losing belly fat can seem a little more difficult. Crunches, scissor kicks, Russian twists and burpees are some simple exercises that can help reduce belly fat and tone and strengthen your core muscles. Supplementing these with healthy eating habits and an active lifestyle can bring visible changes over time.
Although there is no evidence that you will lose your belly in 7 days, following a proper exercise and diet plan and avoiding gassy foods and carbonated or caffeinated drinks can make a difference.
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Squats help burn fat, they don’t just help burn belly fat. Targeted fat loss does not work. Following a consistent diet and fitness routine is key.
Eating too much, not exercising, post-pregnancy effects, period bloating, etc. can all cause a big belly in women.
It is not possible to get a flat stomach in 2 days. Fat loss requires consistent effort. Doing exercises to relieve bloating can help. Also avoid smoking, alcohol and other unhealthy habits. Have a regular exercise routine and walk after meals.
There is no evidence that eggs burn belly fat. However, eggs are rich in protein, which increases metabolism and promotes calorie burning. This, along with proper diet and exercise, can help reduce body fat (including belly fat).
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Charuseela is an ISSA Certified Fitness Nutritionist and Physical Therapist. In the course of 5 years, she has… more
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Tuesday: Core and cardio mash-up Having a strong core is the foundation. And if you mix it with some cardio, your weight loss process will go awry.
Wednesday: Leg day for the win! Leg exercises can help you achieve maximum results – especially when you want to lose weight, skipping leg day is not an option.
Ideally, you should do 10 repetitions of 15 steps each. However, if your available staircase has more or fewer steps than this, then feel free to change the reps.
Thursday: Just doing cardio for the love of your upper body won’t get you in shape, your body needs toning
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