Lying Alternate Toe Taps
Target Lower abs, upper abs, obliques, and glutes
How To Do
What Not To Do Dont worry if you are not able to touch your foot. Try reaching beyond the knee and as close to the foot as possible.
What Should I Eat To Lose Belly Fat
Get the Recipe:Eggs in Tomato Sauce with Chickpeas & Spinach
There’s no one exact diet that blasts belly fat more than others. Rather, to fight belly fat, you need to consider the timing, size and nutritional quality of your meals in order to maintain a healthy weight, reduce visceral fat and avoid uncomfortable bloating. Start with these tips to begin your journey to losing belly fat, the healthy way.
How To Get Rid Of Lower Belly Fat After Having A Baby
Toning your abdomen after pregnancy may pose additional challenges. Wait until you get clearance from your doctor before jumping into any kind of diet and exercise routine.
Its not uncommon to have loose skin or an additional fat layer over your belly after pregnancy, especially if you had a cesarean delivery.
During pregnancy, many women gain weight. After delivery, youll most likely have an extra layer of fat left as an energy store for breastfeeding and the birth recovery process.
This is part of your bodys natural instinct and is normal. Its important to be patient with yourself.
You can, for the most part, follow the same protocols as you would before you were pregnant to lose postpartum weight, with a few exceptions.
Dont restrict calories while youre breastfeeding. It can reduce your breast milk supply.
If it appears that the muscles in your lower abs have been separated by pregnancy, you may have a condition called diastasis recti.
It can worsen with traditional crunch exercises. Ask your doctor about workouts and physical therapy options if you believe you might have this condition.
Your sex may have something to do with the reasons why you gain belly fat. Females tend to store fat in the lower belly because of hormones, genetics, and age, and may be difficult to reduce in some cases.
However, everyone should take the same basic approach to lose weight, regardless of sex or gender.
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Embrace The Power Of Protein
Protein serves a dual role in helping you trim down belly fat by increasing muscle mass and metabolism, while also helping stave off hunger. Research shows that a higher-protein diet increases thermogenesis, which means you burn more calories. Further, eating protein leads to an increased feeling of satisfaction after the meal, often causing you to eat fewer calories later in the day. These High-Protein Breakfast Tacos are the perfect way to start your morning and will keep you feeling full until lunch.
Cardio Exercise: Belly Fat Burner
Whether you need to lose belly fat from menopause or a sedentary lifestyle, cardiovascular exercise can make all the difference.
A healthy rate of weight loss is 1 to 2 pounds per week, states the Cleveland Clinic. If you’re trying to get leaner after having a baby, know that it can sometimes take up to a year to return to your pre-baby weight.
Exercise helps reduce belly fat by decreasing insulin levels, notes Johns Hopkins Medicine. Excess insulin signals your body to hold on to fat, especially in the abdominal region. Cardiovascular training also burns calories and fat all over your body, including your midsection.
Now that you know why you should exercise, it’s time to find out how much you need to exercise. The Department of Health and Human Services recommends at least 150 minutes of moderate-intensity exercise per week for adults. This breaks down into 30 minutes per day for five days a week. You can also do 75 minutes of vigorous activity or 15 minutes of exercise five days a week.
One of the easiest cardio exercises you can do is walking. Make sure it is at a brisk pace to get your heart pumping. If you’re using a step counter, aim for at least 10,000 steps a day to prevent weight gain.
According to the Mayo Clinic, it’s necessary to burn 3,500 calories to lose a pound of fat. If you cut 500 calories per day and exercise, you should safely lose the recommended 1 to 2 pounds per week.
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Home Exercises To Lose Belly Fat Fast
You go to your gym only to find yourself waiting for exercise machines. You wait for ages to get on the weight bench only to see it covered in sweat.
Theres that guy again who loves to let everyone know how hard he is working out with a bellowing grunt. Then another guy who drops the weight plate to make sure everyone knows how heavy he is lifting.
If youve been going to the gym long enough, you know what I mean. You need to get your workout done in peace. So here are some home exercises to lose belly fat.
Try To Limit Your Stress
Stress can mess with every part of your bodybut how you deal with it can make or break your weight loss goals. I think most of the effect of stress is behavioral rather than neurochemical, says Dr. Cheskin. It makes us eat more, because we use food as a substitute for dealing with stress.
The truth is, eating food to make yourself feel better is usually a whole lot easier than actually facing the stress head-on. People gravitate toward something that doesnt require anybody else to do it, is immediately satisfying, and doesnt take a whole lot of effort, especially if youre just opening up a package or box, says Dr. Cheskin.
Stress-eating can only lead to one thing: growing your belly rather than whittling it. If you find yourself stress eating, take a step back and think: Whats causing my stress, and what can I do about it? Find a way to remedy the solution or talk through it with a therapist rather than turning to a bag of Doritos.
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Burn More Calories Than You Eat
Losing belly fat really does boil down to burning more calories than you eat. If you cut 500 calories every day for one week then you would lose one pound of fat.
Counting calories every day can be quite tedious, so an easier approach would be to cut your meal, entrée or sandwich in half at lunch, for example, and save the other half for dinner.
Plus, eating foods that are high in fiber such as fruits, vegetables, oats, whole-grain breads can slow down digestion and help you stay full longer. Aim for 25 grams of fiber per day.
Have a look at our healthy fat burning foods list !
The Best Exercise To Lose Belly Fat
Before you ask about the best exercises for a flat stomach, let’s get clear on why crunches and sit-ups alone not going to be the thing to help you lose belly fat. ‘While crunches will help strengthen your abdominals and core muscles, theyre not enough in isolation to burn calories,’ Luke Hughes, Origym PT says.
Instead, Hughes recommends a rounded bodyweight or free weights workout routine done at a higher intensity as the best exercise to lose belly fat. These sessions will help to burn calories and increase muscle mass, which will, in turn, tap into your body fat stores even within a limited time period.
Do note though, too much HIIT can elevate cortisol in your body, which could hinder how effectively you lose stomach fat . Aim for three to four sessions per week and make sure you’re allowing your body plenty of time and space to recover.
‘Burning calories through cardio exercise like this helps to burn belly fat, particularly when we operate at a calorie deficit,’ says Hughes. ‘Try adding star jumps and mountain climbers into your workouts.’
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Focus On The Way Your Clothes Fit More Than Reading A Scale
As you add muscle mass and lose fat, the reading on your bathroom scale maynot change much, but your pants will be looser. Thats a better mark ofprogress. Measured around, your waistline should be less than 35 inches ifyoure a woman or less than 40 inches if youre a man to reduce heart anddiabetes risks.
Keep Whole Grains In Your Diet
You don’t have to go low-carb to ditch those extra pounds around your waist in a short period of time.
To get rid of belly fat, ditch refined grains like white bread and white rice, and eat more whole grains such as:
In fact, opting for more whole grains might just get you there faster. Researchers at Tufts University have linked eating three or more daily servings of whole grains to as much as a 10 percent reduction in visceral body fat, the kind that ups your risk for chronic diseases, like diabetes, heart disease, and high blood pressure.
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Keep Tabs On Your Sugar Intake
Sugar isnt great for your overall healthor your weight. In fact, a 2012 study published in the Journal of Nutrition found a link between people who eat a lot of sugar and higher levels of body fat. Cording suggests cutting back on obvious sources of sugar, like sweets and drinks like soda, to help you reach your goals.
Cant Spot Reduce Chest Fat Or Can You
Too many people on the internet will snap to tell you that spot reduction is a myth. But thats not the whole story
Sure, you cant do a few sets of bicep curls and expect only the arm in your fat to burn off . But by adding in exercises that target your chest youll be able to slim down your chest even faster.
Your body is going to burn off the deep visceral fat before your stubborn fat on your body parts . This is one reason why pear-shaped women lose weight in their upper body before their hips and thighs .
The first step is going to be to lower your body fat. For men, your body fat should be below 17%. The lower your can get it the more efficiently your body is going to burn your stubborn chest fat . Have your body fat percentage checked by a personal trainer or you can pick up a smart scale that can measure body composition. You do this not only from doing cardio exercises like running but also from strength training .
I prefer to use HIIT and Metabolic Resistance Training workouts. Combined these two not only burn off a ton of flab but will also help to pack on more lean muscle mass on your body . Then add in some more exercises that specifically target your chest and youll be set.
This way youll be melting off the flab from your body while at the same time adding muscle to your chest. This will lose chest fat and tighten it up too.
At-Home Exercise List
3 Rounds Total
How can I lose belly and chest fat?
The Last Word
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The Best Exercise For Belly Fat
We’ve been conditioned to think that super hard exercise are going to be the things to help us get results, especially when we’re trying to lose lower belly fat. In fact surprise, surprise it’s much more holistic than that and is about keeping your nutrition, exercise and general movement in check concurrently.
Outside of gym workouts , the movement you’re doing walking to the shops, making a cup of tea or taking your pooch out to stretch their legs can actually contribute more to hitting your healthy fat loss goals. This type of movement is known as NEAT and is a cornerstone of healthy body composition.
‘NEAT simply refers to the energy used carrying out any daily activity that isn’t formal exercise or sleeping,’ says Elliott Upton, personal trainer at Ultimate Performance and Head of LiveUP Online Coaching.
NEAT plays a major role in how much energy you expend per day and increasing your metabolic rate. It also helps control your blood sugar, aid muscle recovery, lower stress levels and improve cardiovascular health.
You can increase your NEAT by walking instead of taking public transport, opting for the stairs over the elevator or doing household chores. Whichever you choose, they’ll all contribute to the process in which you lose belly fat.
Learn everything you need to know about NEAT exercise with this full explainer.
Avoid Eating After Dinner
Stop treating your kitchen like an all-night diner and you’ll stop seeing those unwanted pounds piling onto your frame, too. The results of a study published in Cell Metabolism found that mice who only had access to food during an eight-hour period stayed slim over the course of the study, while those who ate the same number of calories over a 16-hour period gained significantly more weight, particularly around their middle. When you’re finished with dinner at night, shut the fridge and don’t look back until morning your belly will thank you. When you do head back to the kitchen in the A.M., make sure the best healthy kitchen staples for cooking are there waiting for you.
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How To Burn Belly Fat With Exercises
Spot training doesnt work and all the planks in the world arent going to help to get rid of your belly fat. You can still do ab workouts to help tone up the area. But you shouldnt expect the excess fat to come off your abs by doing them. Youll need to use other more effective methods to burn the fat off your belly.
This study found six weeks of abdominal training had no effect on waist circumference or the amount of fat on the participants abs. There are different kinds of belly fat known as subcutaneous and visceral .
Subcutaneous fat is the fat that is right underneath your skin that you can pinch with your fingers. Visceral belly fat is the kind that builds up around your stomach and your organs. This is the dangerous kind linked to heart disease, diabetes, and some cancers .
To get rid of your belly fat completely youre going to want to get rid of both of these kinds of abdominal fat. You cant get a flat stomach if you have one or the other.
Usually, when you just have a little bit of belly fat its subcutaneous . But if you have a large amount of belly fat then you probably have both subcutaneous and visceral abdominal fat. Either way, youre going to have to get rid of both kinds to flatten your stomach all the way.
But doing more cardio exercises isnt going to be the answer if your goal is to burn stomach fat. Weight loss will only get you part of the way but its not going to be the solution to losing those last stubborn pounds of belly fat.
Drink A Glass Of Water Before Eating A Meal
Research has also found that drinking a glass of water before a meal can help to suppress appetite, meaning that you’re more likely to indulge in a smaller and healthier sized portion while feeling fuller. One way to remind yourself? With a super chic reusable water bottle.
Stainless steel water bottle, £7.79, eBay
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Best Exercises To Lose Belly Fat In Men
There are many exercises to choose from for men, but it is best to start with the best six exercises below that will yield huge payoffs: fewer injuries and more muscle.
Here are six exercises for men to consider that dont require any equipment :
Here Are More General Tips To Help You Lose Body Fat
The focus should be on losing body fat all over, not just in your belly. Be aware of the decisions you are making throughout your day that may preventing you from losing belly fat.
For example, are you consuming a lot of alcohol, soft drinks, fast food, or dont make time to exercise?
=> Also have a look on our Workout Plan to lose weight
The Next 7 Exercises To Lose Belly Fat In 1 Week
Since you have read this far, I know you are serious about losing your belly fat in the shortest amount of time possible.
Losing belly fat in 1 week is not going to be easy. You need to incorporate your cardio with strength training so you can continually burn fat even after you finish your cardio routine. You can either target one or two muscle groups in one day.
The following are what you need to complete your workout: