How To Really Get Rid Of Belly Fat – Do you have extra belly fat? Avoid these health hazards; 5 tips to lose weight, flatten your stomach
Did you know that carrying extra weight, especially around the stomach, can cause serious health problems? Here’s how to burn belly fat fast without following a diet or strict exercise regimen.
- 1 How To Really Get Rid Of Belly Fat
- 2 How To Get A Flat Stomach In A Month
- 3 How To (really) Get A Flat Stomach: 4 Key Tips That Work
- 4 Yoga Asanas To Reduce Belly Fat
How To Really Get Rid Of Belly Fat
Do you have extra belly fat? Avoid these health hazards; 5 Tips to Lose Weight, Flatten Your Stomach  |  Photo credit: Stock Images
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New Delhi: Visceral fat is more than skin deep, it also includes visceral fat that is stored in the abdominal cavity, around your internal organs like the intestines and liver. While skin fat is easy to notice and poses a cosmetic concern, visceral fat is associated with more serious health risks. The good news is that you can lose weight and get rid of belly fat without a special diet or exercise. A healthy lifestyle that includes eating a well-balanced diet, increasing physical activity, managing stress and other lifestyle changes can help you lose or maintain weight.
Research also suggests that excess belly fat can increase your risk of premature death—regardless of your overall weight.
If you eat too much or have poor eating habits such as consuming high amounts of sugar, fatty foods and beverages, you are likely to gain unwanted weight or belly fat. Lack of exercise, high stress levels, poor sleep are some of the common causes of excess belly fat. A person’s genes may also play a role in the development of obesity-related conditions, experts said. Research suggests that women gain belly fat as they age due to declining estrogen levels, which may affect the distribution of fat in the body.
Fortunately, you can get rid of belly fat by making simple lifestyle changes. Still, for some people, losing belly fat can be a challenge. And if you feel like you’re not seeing results despite your efforts to get leaner, here are a few tips to help you lose belly fat:
How To Get A Flat Stomach In A Month
Remember, slow and steady wins the race, so aim for slow weight loss to regain the weight.
Disclaimer: The tips and suggestions mentioned in the article are for general information purposes only and should not be used as professional medical advice. Always consult your doctor or nutritionist before starting any fitness program or making any changes to your diet.
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When most people say they want to get in shape, the focus is on their midsection: having a toned stomach and a six-pack is the goal. And while many people have unwanted belly fat that they want to get rid of, especially as they get older, belly fat can also pose serious health risks.
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You might think that doing an abdominal exercise like crunches or sit-ups every day is the best way to get in shape, but it takes a little more time than that.
Learning how to lose weight, especially how to lose belly fat fast, is a common health goal, but it requires focused exercise and diet to target this area. These 13 exercises can help you reach your fitness goals with a healthy, balanced diet.
There are many reasons why people accumulate excess belly fat. Any combination of poor diet, lack of exercise, unhealthy habits, stress and hormones can contribute to waistline growth. However, the main causes of belly fat are poor diet, age and your metabolism.
The type of fat you accumulate can affect how quickly and how easily you can lose belly fat.
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There are two types of abdominal fat: subcutaneous fat, which lies just under the skin, and visceral fat, which surrounds your organs. Women tend to accumulate more subcutaneous fat, and men tend to accumulate more visceral fat.
Subcutaneous fat is the type of fat you can feel when you touch your stomach and is not usually associated with many health issues like visceral fat is. However, it is very “liver”, which makes many people worry about their weight.
Having excess visceral fat causes many health problems. This is associated with increased insulin resistance, which means a higher risk for diabetes. It has also been found to help with inflammation in the body which is linked to the risk of heart disease, metabolic issues, diabetes, and other issues such as depression and psoriasis.
Foods containing trans fats cause weight gain because they cause inflammation in the body and increase the risk of metabolic syndrome, making it difficult to burn fat.
How To (really) Get A Flat Stomach: 4 Key Tips That Work
In order to lose belly fat, many adjustments may be needed related to causing excess fat. To lose both types of belly fat, exercise and diet are key. The good news is, when you start losing belly fat, the visceral is usually the first to go!
But this means that burning subcutaneous fat is difficult. Focusing on a low-fat diet, getting enough sleep, reducing stress, and fat-burning exercises like HIIT will help you lose bottom fat.
HIIT involves short bursts of exercise alternating with intense anaerobic exercise and is a great fat-burning exercise. However, if you are just starting out, you can start with these easy exercises and work your way up.
Your weekly workouts should include strength training and cardio or aerobic exercise. Weight training helps you burn more calories each day and can increase your resting metabolism, while cardio and aerobic exercises specifically burn visceral fat.
Yoga Asanas To Reduce Belly Fat
Great cardio to help lose belly fat is running, biking, swimming, and cycling, but there are many types of exercise that can get your heart pumping. When choosing to do cardio, make sure you choose something you enjoy, so it’s not something you dread every time you work out.
Exercising at least 1 hour 4 times a week can do wonders for your overall health, including reducing your waistline. Try these 13 exercises to help you lose belly fat:
Lie flat on the floor and raise yourself up on your feet and toes. Keep your back straight and core tight while you hold this position for a long time (aim for at least 30 seconds).
Stand with your feet shoulder-width apart, bending your knees to get into a squat position. Place your hands on the ground by the sides of both feet. Press your hands against the floor and push back until you end up in a plank position. Then, lean forward (with your hands still on the floor) until your feet are almost under your chest. Explosively jump in the air with your hands overhead. Repeat as you download.
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In plank position, pull your right knee toward your chest. Then bring your body back to plank position. Bring your left knee into your chest and alternate your legs while maintaining your plank position.
Sit on the floor with your legs out and just lift off the floor. Then bend your knees slightly while leaning back. Keep your legs up, hold your torso at a 45-degree angle and rotate your torso to the right. Pause here and focus on bending your hips (moving your torso and not just your arms!) Turn your torso to the left and repeat, alternating these movements on each side.
Walk or jog (either outdoors or on a treadmill) for 20-30 minutes. Alternate between jogging and walking every 5-10 minutes.
Run as fast as you can for 20 seconds, then slow down or rest for 40 seconds. Repeat for 10 minutes. This can also be done indoors on a treadmill.
Yoga For Weight Loss: 5 Best Asanas To Lose Belly Fat
Lie flat on the floor and raise your legs in the air until they are at a 90-degree angle. Lift up and try to touch your feet with your hands. Push yourself up and down, trying to get as close to your toes as possible.
Stand with your feet on the right side and feet flat on the floor. Keeping your feet shoulder length apart, lift your head slightly and bend to the right while trying to touch your right foot. Keep your head up and bend to the side while trying to touch your other leg.
Lie flat with your legs straight and your arms at your sides. Lift your legs off the floor until your body is at a 90-degree angle. Slowly bring your legs back down and straight forward
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