Rather than scarfing down meals, make a point of chewing each bite at least 10 times before swallowing. "The body has to work overtime to break down food in the stomach and intestines, which can lead to major gas and indigestion," Dr. Reichman says. Plus, when you eat fast, you're more prone to swallowing air, which can ratchet up your risk of feeling a little puffy.
Sometimes, to whip your body into shape, you have to get a little nutty. While nuts are high in fat, it’s that very fat that makes them such powerful weapons in the war against a ballooning belly. In fact, research from Reina Sofia University Hospital reveals that study participants who consumed a diet rich in monounsaturated fats, like those in nuts, over a 28-day period gained less belly fat than their saturated fat-consuming counterparts while improving their insulin sensitivity.
If you’re going to do this in a wheelchair, you should definitely perform this exercise pressed against the wall to prevent it from moving. Once you’re stable, place your arms on the armrests and lift your body up off the chair. As you do this, use your abdominal muscles to pull your knees up and inward. Hold this position for as long as possible and then return to the sitting position.
There are plenty of fun ways to get moving and exercise. The key is figuring out what you find fun and then going and doing it. Many find classes like cycling, Zumba, hip hop, step, boot camp to be great fun, while others find their fun hitting the trails, playing tennis, biking, swimming, or even just walking with their dog. Sometimes a personal trainer, a friend, or even an online program can make any format of fitness fun as well. Be open minded and try everything you can. You won't be disappointed.
Even if you do not have a bicycle, you can still do this exercise. Lie on the mat or on the floor and keep your hands either behind your head or by your side as you do in crunches. Lift both the legs off the ground and then bend them at the knees. Bring the right knee close to the chest, keeping the left leg out. Then take the right leg out and bring the left leg close to the chest. Alternate bending the knees as if you are using a bicycle.
I am sure you must have read a lot about whole eggs but it is advisable to go for egg whites only because you’re trying to lose weight. Egg yolk contains loads of fats and for weight loss it is advisable to avoid as much fat as possible. As plenty of people consider having egg in his/her daily routine diet, so you still have the option of having egg but egg white only. You can have 2–3 egg whites in your daily breakfast. You get good amount of protein by consuming egg white, around 11 grams of protein in each boiled egg white. A diet enriched with protein is considered effective when trying to lose weight.
Physical activity helps burn abdominal fat. “One of the biggest benefits of exercise is that you get a lot of bang for your buck on body composition,” Stewart says. Exercise seems to work off belly fat in particular because it reduces circulating levels of insulin—which would otherwise signal the body to hang on to fat—and causes the liver to use up fatty acids, especially those nearby visceral fat deposits, he says.
Being active is another vital step to losing weight. Being active is much more than just your gym workouts. Start walking more and using the car less. Take the stairs instead of the elevator, and just get up and about more; if you work in an office, don’t eat at your desk, instead, walking to a cafe or shop and eat. Learn more about the health benefits of exercise here. Also, see our weekly exercise plan here.
But the good news is that there are techniques to help reduce belly fat, which affects your health in a way that other fat doesn’t. Excess belly fat has been linked to an increased risk of high blood pressure, type 2 diabetes, heart disease, dementia, and certain cancers, including breast cancer and colon cancer. Getting rid of your love handles doesn’t just make you feel and look good, it’s one of the best things you can do for your health. Perhaps, it could make your life even more rewarding. After all, you feel motivated when you find yourself slipping into that skin-tight denim you haven’t worn it for years. Yet, the compliments that come flying your ways can inspire you and help you stick to your healthy eating and exercise routines. Remember, diet and exercise go hand in hand when it comes to maintaining a healthy body weight. So, if you’re really looking for an effective way to lose weight and belly fat, including these simple workouts in your fitness regime can help you achieve your goals faster. Read: Five simple habits that enhance weight loss journey, improve fitness
Nothing new, stay away from white sugar, white bread, eat right, veggies protein, etc. I agree but nothing new! Much misinformation and typical gluten free wheat free fad/bandwagon. Have tried much or all of this before, has not helped me lose belly fat at all. Some is very old and wrong information. They are now finding full fat dairy vs low fat is better for you to prevent diabetes; diabetes is one of several causes of belly fat. They are now finding low fat vs full fat dairy may contribute to ...more
Doing crunches until the cows come home? Stop it! When you're down to your final inches of belly fat, the dreaded crunch won't be the exercise that finally reveals your six-pack. "You can't spot reduce," Jill says. Instead, she suggests doing functional exercises that use the muscles in your core—abdominals, back, pelvic, obliques—as well as other body parts. "These exercises use more muscles, so there is a higher rate of calorie burn while you are doing them," she says. Planks are her favorite functional exercise—they activate not just your core muscles but also your arm, leg, and butt muscles.
Earlier, belly fat was considered healthy; it was perceived as a reservoir of adipose tissues that could be utilized when a person needed extra energy. With time, the views have changed. Researchers state that excess belly fat triggers chronic cardiovascular diseases. So, it is important to measure belly fat and check how much you need to reduce. Here are some parameters to measure your waistline.
Tame your stress levels: I know it's easier said than done and I wince at even putting this on the list and making you feel like you're being lectured, but I've got to. There are a lot of things that we can't change in life, but we can adapt and handle them better. Carve out a little time for yourself in the day and try to fill it with something that you enjoy that you find relaxing. Yoga, stretching, writing, reading, meditating - whatever it is, try to treat yourself to at least a little something that settles your mind when you're feeling really stressed out. Stress can wreak havoc on health - not just on appearance or the storing of fat - and it should not be taken lightly.