Green, black, and oolong tea contain the amino acid theanine, which brings on a state of mental calmness yet alertness. This may help ease anxiety and prevent overeating due to emotional stress, while also making you very alert and mindful of your food choices. When you make good, healthy, rational meal decisions you stay leaner. These health benefits of tea are pretty mind-blowing.
The one benefit of exercising on a regular basis is toned muscles and reduced body fat, which aids in weight loss. The good news is there are lots of ways to exercise indoors when it’s hot outside. What’s even better is that indoor workouts are just as effective as outdoor exercises. These workouts can be done in a cool and comfortable place. Here are three awesome indoor exercises that can give you a full-body workout and help you lose weight and burn fat like never before. Read - Weight loss: Three super effective Yoga stretches to burn belly fat
Dieting and exercise go hand in hand. If you thought that only dieting will burn your belly fat, you are wrong. If you really want to lose weight, you need to include an hour of exercise in your daily routine for targeting and reducing belly fat. Here, we have compiled a list of 16 exercises that can help you reduce belly fat faster than you thought it would take:
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.
Try these simple exercises at office or at home as you watch TV or sit on couch. This exercise provides strength to thighs too. As you watch TV sitting on a couch, just raise the feet to keep the legs straight without any support. As you stretch the legs, the thigh muscles and abdomen muscles will be stressed. Start this with 2 minutes and increase the duration by every minute up to 12 minutes in a single stretch. The intensity can be increased by keeping a weight on the ankles. Keep a small bean bag on ankles, keep a weight of 1-3Kg and then lift the legs. Start with 1 minute and extend it up to 12 minutes. As you do this exercise, abdomen will sucked inside and over a period of time, you will feel healthy appetite and will not overeat.
If you want to build muscle and burn fat at the same time, you have to perform circuit training three days per week. How can you achieve this? Indulge in full body exercises like lunges, push-ups, and pull-ups, for one set of 15 repetitions. Don't forget to follow every exercise with one minute of jumping rope. You should be able to burn around 500 to 600 calories per workout.
Arguably the best way to lose stomach fat is exercising. If you are really serious about losing weight, you may need to put in an hour of exercise in your everyday routine to target and reduce belly fat. There are some great fat burning ab-excercises and in our article we’ll show you 10 simple excercises you can do at home and reduce your belly fat naturally.
Assume plank position. Keeping your hands under shoulders, arms locked out straight, and core tight, draw your belly button drawn in toward spine. Tucking your tail bone tucked, bring your right knee toward your chest and touch toes on right foot to ground with left leg in the start position. Then jump switch your feet continuing this back and forth pattern throughout the entire duration of the exercise.
– This will help you to balance your blood sugar levels and prevent insulin resistance. It slows the absorption of carbs and sugars (a combination of certain foods can lower the meal’s glycemic load – the speed at which food gets absorbed into the blood as glucose). This would make you less likely to store fat or develop diabetes. You can also consume ACV to get similar effect.
Ultimately, you need to pick a healthy eating plan you can stick to, Stewart says. The benefit of a low-carb approach is that it simply involves learning better food choices—no calorie-counting is necessary. In general, a low-carb way of eating shifts your intake away from problem foods—those high in carbs and sugar and without much fiber, like bread, bagels and sodas—and toward high-fiber or high-protein choices, like vegetables, beans and healthy meats.
Eat fresh fruits and vegetables instead of processed snacks. Processed foods have added preservatives, artificial ingredients, and are often full of carbohydrates, sugar, and fat. Fresh foods give you more nutrition per calorie than processed, carbohydrate heavy snack foods like chips or crackers. Processed foods also tend to contain more salt, which retains fluid and can lead to excess weight stored around the midsection.
Apart from ensuring a balanced diet and proper hydration, several people have been successful in eliminating stomach fat through the use of various natural extracts and supplements. Given that belly fat is a major concern for many, it is not surprising that there are several companies and products being advertised in the market today. However, it is important to understand the benefits and effects of each supplement or extract before using it for your needs.
Protein can do wonders to regulate your appetite. Protein tends to take longer to digest and thus, pushes your body to secrete the gut hormone - Peptide YY, which makes you feel full. According to Dr. Anju Sood, "The other way you can cut down your weight is by increasing your metabolic rate. Protein takes the longest to digest and hence help in maintaining your metabolism." Shilpa suggests, “Eat proteins for dinner like eggs, sprouts, fish and dals. Proteins help build muscle and keep you satiated so you don’t over-eat.”
Do not be surprised but deep breathing can be as good as abdominal exercises when it comes to losing belly fat. In fact, deep breathing is the basic pranayama exercises used commonly in Yoga as well. There are many mental and physical health benefits of practising deep breathing - it helps improves your abdominal muscle flexibility and increases the capacity of your lungs. Just close your eyes, count three seconds to inhale and another three seconds to exhale. You just need to spend at least 15 to 20 minutes every day to do this exercise and obtain a flat belly.
If you’ve got a chair with wheels, you’ll definitely want to back it into a wall for this exercise to keep it from moving. Once you’re stable, place your arms on the armrest and lift yourself up. As you do, use your abs to pull your knees up and in. Hold this post for as long as you can and then return to a sitting position. And there you have it! 5 simple belly fat-fighting exercises that should eat up no more than 20 minutes of your day! Have a look at the following video to hear Denise Austin provide tips for each exercise.
A sedentary lifestyle is one of the major causes of occurrence of belly fat. If you don’t indulge in any physical activity, and spend most of the time sitting, watching T.V., reading, etc., it is known as a sedentary lifestyle. Lack of regular exercise, or not exercising at all can lead to fat storage around the belly area. In other words, being a couch potato will make you fat.
We’ve all had those days where a meeting runs way too long and you don’t have time to grab lunch. Your best bet to prevent a “hangry” (hunger + angry) episode: Rely on fiber-filled, protein-packed snacks that will keep you satisfied on relatively few calories, suggests Lakatos. Keep non-perishable snacks in your office drawer, like pre-portioned nut packs, or lower-sugar granola bars like KIND bars, roasted chickpeas, whole grain crackers, and even a small jar of peanut butter or almond butter. If you have access to an office fridge, stash these nutritious foods: apples, edamame, black bean dip or hummus for your crackers, non-fat yogurt topped with one tablespoon of granola, cucumber slices with low-fat cottage cheese, and raw, sliced veggies like carrots, peppers, and celery. We love these 31 healthy snacks for adults.
‘When you’re frazzled, your body increases its production of steroids and stress hormones, which negatively affect your digestive system, causing major constipation,’ says Dr. Reichman. And as if that weren’t enough to leave you looking pouchy, stress also amps up the production of cortisol, the ‘fight or flight’ hormone that sends excess fat directly to your midsection in its attempt to protect your vital organs. To minimise tension, Dr. Reichman advises taking 20 minutes a day to relax.
This, along with all of the abundance of health benefits, is a great reason to adapt a smart, well rounded workout program that addresses all of the muscles in the body (upper, lower, and core) and includes strength training, various forms of cardio (particularly HIIT), and stretching/mobility workouts (typically weaved into our warm up & cool downs, these exercises are what allow you to keep working out safely).