Are you facing trouble to get fit into your jeans? Is your belly fat feels you nervous among the group of peoples?? If yes then we are defiantly sure that you want to reduce your belly fat. But instead following any diet chart or any trending video on you-tube of how to reduce belly fat, you must collect the right information of burn belly fat.
There is no doubt that belly fat looks very bad. Even some peoples lose their confidence due to their belly fat. But now, you don’t worry. Here, we have brought you some useful tips and exercises that will be very effective in order to fastest ways to burn calories. So, let us discuss in brief.
Tips To Reduce Belly Fat
Eat Plenty of Soluble Fiber
Many studies have been proved that soluble fibers absorb water and generate that helps slow down food as it passes through your digestive system. It helps to feel you feel for a longer time and prevent also to eat more this way; your body will not take extra calories. The best sources of soluble fibers are flaxseed, shirataki noodles, Brussels sprouts, avocados, legumes and blackberries.
Avoid Foods That Contain Trans Fats
If you want to reduce your belly fat seriously then say a clear no to trans fats which are generally found in sealed pack food. These trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil. Due to this kind of food, you may get affected by many diseases like inflammation, heart disease, insulin resistance and abdominal fat.
Don’t Drink Too Much Alcohol
You also read on alcohol bottles that it is injurious to health. It may have benefits but in very small quantity if you take regularly blindly then it is very serious. According to many types of research, alcohol can also make you fat. Heavy consumption of alcohol increased the risk of central obesity that affects your waist too.
Eat a High-Protein Diet
Protein is the nutrient that is vital for health and weight loss. Protein releases PYY hormone that decreases appetite and makes feel you full for a long time. Try to add a good source of protein such as meat, fish, eggs, dairy, whey protein or beans. Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower-protein diet.
Reduce Your Stress Levels
Due to high stress level, it can increase your belly fat. According to many types of research that due to stress, adrenal glands produce cortisol which is also known as the stress hormone. It increases your appetite and you start taking more calories. So, try to avoid stress work and always be happy.
Don’t Eat a Lot of Sugary Foods
Intake of more sugar can increase obesity at your stomach. Try to avoid candies and high sugar food or sweets. It may cause many dangerous diseases such as diabetes, obesity and fatty liver disease. Instead of that, you can add natural sugar honey that is healthy for your body also.
Do Aerobic Exercise (Cardio)
Aerobic exercises are very helpful to reduce belly fat. It improves health and burns calories. Aerobic exercises are one of those exercises which are a very effective form of exercise that helps to burn more calories and reduce belly fat in the result. It also slims your waistline.
Replace Some of Your Cooking Fats with Coconut Oil
Coconut oil is the healthy foods that can you have. Coconut includes medium-chain fats that may boost metabolism and decrease the amount of fat you store in response to high calorie intake. It also helps to lose abdominal fat. It has proved in a study that if men take coconut oil daily in 12 weeks then it may lose an average of 1.1 inches (2.86 cm) from their waists without intentionally changing their diets or exercise routines. Coconut oil consists more calories so you can add it into your diet if you want to get fat.
Stop Drinking Fruit Juice
Fruit juice is a good resource of gaining fat as they contain sugar in high amount. So, when it comes to gain weight then you can add fruit juice in your diet. It increases abdominal fat fastly. But if you want to reduce belly fat then strongly avoid fruit juice.
Some Effective Exercise To Reduce Belly Fat Fastly
Belly fat makes you feel your clothes tight. It may cause some major diseases like diabetes, heart disease and other conditions. There are many health organizations that use body mass index to classify weight and predict the risk of metabolic disease. Belly fat is one of those fats which is quite tough to reduce but here, we are telling your top 5 exercises that are very helpful to reduce belly fat fastly.
Crunches
Crunches are one of those exercises which are more effective than any exercise to reduce belly fat fastly. So, now let us discuss how crunches are done.
- First of all, lie down flat on a yoga mat with your knees bent and feet on the ground.
- Lift your hand and place them behind your head.
- Inhale deeply, and as you lift your upper torso off the floor, exhale.
- Inhale again as you get back down, and exhale as you come up.
- Do this for 10 times as a beginner.
- Repeat another two to three sets.
Twist Crunches
Once you have done crunch above said and become expert then try twist crunch also as they are also effective. So, here they are:
- First, lie down on the floor and put your hands behind your head.
- Bend your knees as you would do in crunches, keeping your feet on the floor.
- Now, lift your upper torso while performing crunches. But, in twist crunches, you have to lift just your right shoulder towards the left, keeping the left side of your torso on the ground.
- Again alternatively, lift your left shoulder towards the right, keeping the right side of S
- Repeat 10 times.
Side Crunch
Side crunch is the same as twist crunch. It is also very helpful to reduce belly fat in a short time. The only difference is that you need to tilt your legs to the same side simultaneously with your shoulders. The side crunch focuses on the muscles on your sides.
Vertical Leg Crunch
- Lie flat on the floor, or on the mat, with your legs extended upwards (towards the ceiling) and one knee crossed over the other.
- Now that you have positioned your body perfectly, do the same as you would have done in the case of crunches. That is, breathe in and lift your upper body from the floor towards the pelvis.
- Breathe out slowly. As you bring yourself down, breathe in again, and exhale as you go up.
- Do 12 to 15 reps and up to three sets.
Bicycle Exercise
- Lie on the floor and keep your hands either by your sides or behind your head as you do in crunches.
- Lift both your legs off the ground and bend them at the knees.
- Bring your right knee close to your chest, keeping your left leg away.
- Now take your right leg away and bring your left leg close to your chest.
- Keep doing this as if you are paddling a bicycle.
Conclusion:
Dear visitors, we are hoping that you will definitely follow these tips and exercises in your regular routine. If you want any advice then you are absolutely free to ask it in the comment box below given. We will try to reach to you as soon as possible.
