Almost 70% men and women tend to have a problem of belly fat and donвЂ™t know the correct methods to deal with it. Belly fat is, however, a common problem with people everywhere across the world. This is more so because of eating habits, spicy and oily food, lack of exercise and irregular sleeping habits. It is, however, important to note that belly fat is not easy to lose; it takes time to show the perfect results, but with being consistent and patient is the key. To get rid of belly fat. You donвЂ™t need a medicine, but simply changing some eating habits and adopting a few exercises can do wonders.
Understanding Belly Fat:
It is important to note that belly fat is most common with people who are a little overweight, diabetic or suffer from any of the fatty liver issues. However, it is seen that sometimes even without any of these reasons, people tend to have a lot of fat on their tummies. There are a lot of reasons which can add that belly fat:
- Hereditary reasons and genes are also responsible for an increased tummy size.
- Weak metabolism
- Sagging muscles
- Sedentary lifestyle
- Poor posture
- Hormonal changes
- Stress and hypertension
Best Ways to Get Rid of Belly Fat:
The below tricks can work really great to help you get rid of belly fat faster than you imagine:
Cardiovascular exercise on a daily basis is a must if you want to get rid of belly fat. Cardio helps to burn the fat and helps reduce weight rapidly. Cardiovascular exercises put all of the abdominal muscles to work and help you look more toned and less flabby. Swing your arms in full action and start doing brisk walking every day for at least 30 minutes. Alternately, if you love speed, then go running, jogging, swimming or even cycling. Do these cardio exercises daily and see how it helps you get rid of belly fat in a short time.
This is really easy and fun to do as well. You donвЂ™t even need a bicycle for this. Simply lie down flat on your back and keep your hands either at the sides of your body or keep them below at the back of your head like in crunches. Now take both your legs up from the floor and bend your knees. Push the right knee closer to the chest and push the leg open keeping it parallel to the floor. Now do the same with the left leg also. Keep repeating this. This is almost like you are doing cycling in the air. Do this for about 10 minutes every day. You will start feeling the pressure immediately as soon as you start this exercise. This is a really effective exercise to get rid of belly fat really fast.
Straight Leg Crunch:
The straight leg crunch is a tough one, but if you are up for it, you donвЂ™t need anything much to get rid of that extra belly fat. Put your legs at a 90-degree angle up in the air as you lie down. Now come up from the torso, as much as you can and try and do a normal crunch. This exercise puts maximum pressure on your belly and helps lose those kilos thereby toning the muscles as well.
Plank is one of the best exercises to increase your core strength and get rid of belly fat quickly. Lie down on all fours, your hands under your shoulders and feet together on a mat. Now pull your body up taking your body weight on your elbows and both your feet. Put your hips straight and feel the pressure on your lower ab muscles. Hold on for at least 1 or two minutes or as long as you can. Do it every day.
Lie on all fours, your palms, and knees and draw your lower abs towards your spine. Now lift one leg while keeping the other knee on the ground. Lift it such a way that it is straight in line with your body and your flexed foot parallel to the ceiling. Repeat 12 times on each leg. Do it every day and see how you get rid of belly fat within a month. It works great!
Swan Dive Pose:
The Swan dive is an excellent Pilates exercise that works wonders on the abdominals, glutes, hamstrings and back. Lie on your stomach and now lift your body up from the abdomen such that your tailbone touches the floor anchoring your pubic bone. Keep legs straight, they can be slightly apart. Your hands should be up in the air just like your legs with your elbows in. Do it every day, at least 5 reps and see how you get rid of belly fat instantly.
Bending Side to Side
One of the most common and effective exercises to get rid of belly fat is this exercise. Stand straight with your feet apart and hands to the sides. Now bend to the right side of your body, keeping your right hand on the hip and your left hand upwards over your head. Bend as much as possible till you feel that strain on the tummy. Hold for the 15 seconds and do the same with the other side also. Keep repeating this on both the sides. Do it for at least 15 minutes every day for about two weeks till you see a noticeable difference on your tummy. This is one of the best exercises to get rid of that excess belly fat.
Yoga to Get Rid of Belly Fat:
Mill Churning Pose (Chakki Chalasana):
This yoga pose mimics the motion of a traditional manual grinder and works great on losing the stubborn abdominal fat. It also tones the back, arms and thighs and works on the uterine muscles too. Simply sit with your legs apart. Now put hands straight and interlock your fingers. Rotate your hands in a clockwise position, making big circles. Breathe in as you move back and breathe out as you move forward. Do at least 10 rounds on each one direction and get rid of belly fat quickly.
Boat Pose (Naukasana):
An excellent power-packed exercise for your entire body. It helps you get rid of belly fat like nothing else. Sit on the floor with your knees bent and feet on the floor, hands beside your hips. Inhale and press your palms on the floor, elongate your spine and pull yourself back, taking the weight on your hips. Take a deep breath and lift your feet from the floor. Bring your hands forward towards your knees and now let your boy take a вЂњVвЂќ shape. Hold for 3-5 breaths. Exhale, bend your knees and hug them right. Inhale, elongate your spine and touch forehead to the knees.В Keep breathing, then inhale and raise your head and exhale. Once you exhale cross your legs again. Repeat at least 5 times and get rid of belly fat instantly.
Cross Leg Diagonal Crunch:
Lie down on your back and bend your knees. Keep your feet flat and shift your hips over to the right side of your body. Then extend both legs straight in that direction. Now take your left leg and cross it over to the right.В Place your hands under your head and do a crunch straight up to the ceiling. Do 50 reps on every side and see low you get rid of belly fat!
Super Foods to Get Rid of Belly Fat:
Garlic is not just great for the cardiovascular system, but it is really beneficial for reducing the blood pressure and for digesting the food properly. If you do this remedy every day you are sure to lose that excess belly fat in a few days time. For this just take three garlic cloves, one cup of water and a lemon. Now squeeze the juice of a lemon into the cup of water and chew those three garlic cloves. After chewing, immediately drink the lemon water. Do this every day, preferably in the morning or afternoon. After two weeks you will start noticing the results in your tummy. This is an excellent remedy to get rid of belly fat really quickly.
Fish oil is really effective in getting rid of belly fat, almost magically. It contains a good amount of omega 3 fatty acids along with other linolenic acids that really help in reducing the fat from the waistline. For this, just buy some fish oil from the chemist and start using it daily to massage your tummy at least for 15 minutes. Massage the oil well, so that it penetrates into the skin. After 10 days you will start feeling the reduction the size of your belly and as you continue to do it you will get rid of belly fat in a few days time WhatвЂ™s more the oil will also make your belly skin glow.
Having ginger tea can help you a lot with the digestive issues in your body. Ginger is also a thermionic agent that increases the temperature of your body and thereby burns the fats. It also helps to get rid of other issues that lead to an increase in belly fat like a change in hormones because of increasing age, stress, lack of exercise and overeating.
To benefit from ginger tea, just take four cups of water and put it for boiling. One it starts boiling, add about an inch of ginger, cut it into slices and it simmer for at least 10 minutes. Put off the heat, add the juice of a lemon to it and add a tablespoon of honey. Mix all these well and drink the tea. Continue to drink this ginger tea at least twice every day and notice how you get rid of that belly fat completely in a few days time.
Keep a Check on the Below to Prevent Belly Fat:
- Sugary Foods and Beverages like cold drinks, flavored coffee drinks, cakes, candies, and frozen yogurt, etc. lead to more pounds on the midsection.
- Have lots and lots of water every day. Water really helps in keeping the body weight under control.
- Avoid excess alcohol and if you love your beer, ditch it completely.
- Avoid eating muffin, crackers, etc. and other packaged foods. They have a high content of trans-fats which can lead you to add extra kilos on the tummy.
- Laziness is another major reason. Lead an active life. Lack of physical exercise adds to those kilos.
- Have meals every two hours and have small meals. Between the three important meals of breakfast, lunch, and dinner, include a lot of salads and fruits to keep yourself filled.
- Having adequate protein, fat helps you maintain a healthy midsection. Lack of it will only lead you to gain excess fat on the waist.
- Sleep for at least 7-8 hours daily and do weight training at least twice a week to get rid of belly fat.