If you want to burn belly fat, there is no better way to go about this than by simple, hard work in the form of good, old-fashioned exercise. Belly fat is a more colloquial name for what is really abdominal obesity, or in a more clinical sense, central obesity. When your body accumulates a certain amount of belly fat, the resulting effect is seen in a swelling waist size, and consequently, the need to buy larger-size pants. Since there is also a proven connection between the accumulation of belly fat and the morbidity involved with cardiovascular disease, you should really do everything in your power to burn off your central obesity before it becomes too much of an irreversible problem. Here are 3 exercises targeted to burn off your belly fat.
If you’re among the 30 percent of Americans who sleep less than six hours a night, here’s one simple way to whittle your waistline: catch more Zs. A 16-year study of almost 70,000 women found that those who slept five hours or less a night were 30 percent more likely to gain 30 or more pounds than those who slept 7 hours. The National Institutes of Health suggest adults sleep seven to eight hours a night.
Many think skipping breakfast helps with quick weight loss. On the contrary, skipping breakfast is a major blunder. It increases bloating and pushes your body into starvation mode, a key for abdominal fat gain.
Use a food journal or online tracker to get an idea of how many calories you currently eat daily. Subtract 500 – 750 from that total to get an idea of how many calories you should consume daily to result in moderate weight loss.
On the other hand, the Lean Belly Breakthrough program offers exercises and meals that are specific to the needs of people in this age group. That means you can expect much better results than any “general” program.
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Once belly fat has accumulated in your body to high levels it has the potential to activate cancerous cells. Recent research directly ties cancers that affect the kidney, colon, and pancreas to large deposits of belly fat. And not only that, belly fat normally interferes with crucial hormones in your body preventing them from functioning normally.
This targets the corset and six-pack. Lie faceup with knees bent to 90 degrees, hands behind head, and abs contracted. Keeping knees stacked over hips, lift shoulders and crunch up; inhale and hold for 3-5 seconds.
As for 3, I’m 40 but no past pregnancies or loose skin. I quickly skimmed through your water retention article and I think that’ll definitely help. I certainly “blow up like a balloon” or at least it feels like it.
That should be okay. Ideally you would split them up and do cardio later but we realize that not everyone’s schedule allows for that. Doing the cardio portion after lifting is great too. Just make sure you are having some protein and carbs after the exercise so you aren’t pushing it for a few more hours.
Stubborn tummy fat can be very hard to shift. Due to our often sedentary lifestyles and stressful jobs, medicated with alcohol and biscuits, belly fat can easily build up. And, it’s not just our ability to win the swimsuit competition that’s affected by the belly build up: fat deposits around the belly are linked to serious health issues, including type 2 diabetes, high blood pressure and cardiovascular disease.
Did you know that stress plays a big role in belly fat? It triggers the production of cortisol, which is a stress hormone that’s linked to an increased appetite and more belly fat. Find healthy ways to relax each day, like getting 10 minutes alone to meditate, read your favorite book, or do this tension-melting yoga sequence. If you’re anxious or worried, talk to a friend or therapist or write in a journal. And go ahead and treat yourself to a manicure or a massage when you’re really stressed. It’s good for your mental health — and your belly.
3. V-Sit Ups are one of my favourite exercises for my abs because it is quite challenging. The V sit-ups work on the upper and lower abs regions and you also have to focus on your balance to keep the abs engaged at the same time. It’s a great strength builder for your core.
Well, the truth is these are all aspects of fat loss, but this type of marketing is little more than an attempt to dazzle you with terminology and scientific half-truths in hopes that you just accept the claimed benefits at face value.
The best way to consume these herbs would be in tea form. Make a tea with some boiled water and mixing the herbs in them, letting it steep, and then straining them. You can add honey for a sweetener. It is best to drink the tea before meals.
• While in plank position, pull in your bellybutton. Your bellybutton is attached to your transverse abdominis, that inner sheath that holds your gut inside and gives your spine and vertebrae a nice, weight belt-tightening type of support. So by pulling it in, you begin to contract that deep inner transverse abdominis muscle. If you want to work your six-pack rectus abdominis muscle, drive your chin down toward your toes while you’re focused on squeezing your bellybutton in.
While the link between calcium and weight loss is still feeble (in some studies it promotes greater weight loss, in others it’s a wash), it turns out that milk may really do a body good when it comes to belly fat. A 2010 study by researchers at the University of Alabama at Birmingham found that, among a group of more than 100 premenopausal women, fat was significantly reduced in those who consumed the most calcium-rich foods. In fact, for every 100 milligrams of calcium they consumed per day (that’s 1/2 cup of soft-serve frozen yogurt), they lost an inch of intra-abdominal fat—that’s the really bad stuff tucked in and around your internal organs that has been linked to higher rates of heart disease and cancer. Like magnesium, calcium can also help you sleep if you tend to be awakened by muscle soreness or cramps—the mineral, along with calcium, helps relax muscle nerves and fibers.
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Wondering why we are talking about sleeping here? Adequate sleep is very important for weight management. Everyone needs six to eight hours of sleep. According to a recent study, too much of sleep or the lack of it can lead to weight gain.
Walking puts all of the abdominal muscles to work. Make sure you swing your arms and contract your midsection while you walk, and maintain a brisk pace. Once you get your body accustomed to a daily walk, you’ll hate to go a day without it. Walk for at least thirty minutes each time to achieve the aerobic effect, and be sure to drink plenty of water.
Fats (The Unhealthy Kind) – I’m talking about the fried foods, heavy buttery dishes and unhealthy cuts of meat like bacon. You don’t really need me to tell you why these are packing on the belly fat do you?!
Leafy Greens – Help you feel satisfied longer, boost your metabolism and turn off your hunger receptors. You will eat less and lose more belly fat just by increasing your leafy greens! They’re low in calories and high in fiber, making them the perfect weight loss food. Not a fan? Try one of our yummy green smoothies. Examples include spinach, romaine lettuce, kale, bok choy, arugula, chard, and mustard greens.
When you are trying to lose belly fat, it could be a good idea to take a supplement of Omega 3. Not only will it help you to lose weight, but taking an Omega 3 supplement will help you to increase circulation. This is a great way to lose extra fat, and will even help you to get rid of cellulite.
Other factors also make flab a challenge, says White, an exercise physiologist and registered dietitian in Virginia Beach, Va. who is a national spokesman for the American Dietetic Association. “As we age, muscle mass declines, and metabolism slows, so we are definitely fighting an uphill battle.”
In addition to HIIT, you’ll want to consider adding some strength training to your program. Note that you can actually turn your strength training session into a high-intensity workout simply by slowing down your movements. Proper form is important, so to learn more about how to perform such exercises, please refer to my previous article, “Super-Slow Weight Training.”
The fact is, ab exercises may be the least important thing you do, although strengthening your abs is just as important as the other muscles in your body. The key to losing belly fat, however, is more about burning more calories than you eat and letting your body respond to that.
While this approach for how to lose belly fat is not a good fit for everyone (such as some athletes, those who are underweight, or women who experience hormonal alterations easily), it has been shown to help many struggling with being overweight to drop pounds while not feeling hungry or deprived. (11)
Breakfast. Breakfast is the most important meal of the day and should never be skipped to lose weight. According to studies, if you eat your breakfast within an hour of your waking up, then your insulin levels remains steady and your LDL cholesterol remains low.
I started DRASTICALLY changing my diet about 3 years ago, eliminating dairy, wheat, and all sugar. While I made such changes to address underlying health issues, a very noticeable side effect was that I lost ~60lbs in a little over 8 months.