Wednesday, May 29, 2024

How To Reduce Stomach Fat Exercise

You’re Not Paying Attention To Your Food


Scrolling through your feed over a breakfast bowl? Eating your lunch in front of your desk? Dinner with the TV on? If this sounds familiar, there is a risk you are not paying attention to your food.

“It can take up to 20 minutes for signals to reach our brains to tell us we are full, explains Clarissa. “If we are distracted, we can miss these signals and end up over eating which can lead to weight gain.” It’s the small things.

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Simple Exercises To Reduce Belly Fat At Home

Are you having a hard time trying to fit into the dress you bought last year? Is stomach fat giving you trouble sleeping? If the answer is yes, then you may want to implement some changes in your lifestyle to address it. Stomach fat can result in negative effects to your health if it is not addressed at the right time. For sure, belly fat does not look good on you aesthetically. But the more important reason for you to address it is its long-term effect to your health. You should also want to read this article on why you may not be losing belly fat.

Arguably the best way to lose stomach fat is exercising. If you are really serious about losing weight, you may need to put in an hour of exercise in your everyday routine to target and reduce belly fat. There are some great fat burning ab-excercises and in our article well show you 10 simple excercises you can do at home and reduce your belly fat naturally.

Think Eating Plan Not Diet

Ultimately, you need to pick a healthy eating plan you can stick to,Stewart says. The benefit of a low-carb approach is that it simply involveslearning better food choicesno calorie-counting is necessary. In general,a low-carb way of eating shifts your intake away from problem foodsthosehigh in carbs and sugar and without much fiber, like bread, bagels andsodasand toward high-fiber or high-protein choices, like vegetables, beansand healthy meats.

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/11bhujangasana Or Cobra Pose

Step 1: Lie on your stomach with your feet wide apart from each other and hands stretched overhead.

Step 2: Join both your legs and rest your forehead on the ground.

Step 3: Pull back your hands underneath your shoulders , keeping your elbows close to the body.

Step 4: Take a deep breath and gently lift the upper half of your body.

Step 5: Breathe in and out in this pose for 4-5 seconds and then come back to the starting position.

Dont Drink Too Much Alcohol

Yoga Asanas to Reduce Belly Fat Fast That You Must Try!

Drinking too much alcohol is incredibly bad for your health and can weaken your immune system, and increase your risk for several cancers. Over many years you can also develop chronic conditions, including high blood pressure and digestive issues. In addition, it can also make you put on weight as many of these drinks are high in calories and sugar. Extra calories are stored as fat, and this often accumulates around the abdomen.

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How Green Tea Extract Supplements Can Support Abdominal Fat Loss

Green tea contains both caffeine and the flavonoid epigallocatechin gallate , which help speed up metabolism and trigger the breakdown of fat molecules,” she says.

She notes that studies confirm that moderate consumption of green tea may reduce waist circumference, belly fat, and overall body fat mass.

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“If you’re not a fan of drinking the 3+ recommended cups of green tea daily to support fat loss, consider taking green tea extract in capsule form,” she says. “The concentration of EGCG in a green tea extract supplement is what’s most important for abdominal fat loss.”

Of course, no single supplement will help you lose abdominal fat alone. By adding in healthy eating habits, exercise and green tea, you’re on the way to seeing the results you want.

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What Exercise Burns The Most Belly Fat At Home

All the belly fat burning exercises that do not have any special equipment and instructors to guide the person can be done at home at the utmost convenience. To quote a few of those exercises to reduce belly fat, they are: 1. Crunches 2. Russian Twist 3. Burpees 4. Leg Raises 5. Planks 6. Sprawls 7. Walking 8. Running 9. Mountain Climbers

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Exercising For Fat Loss

  • 1Exercise in small bursts. Research shows that interval training, or alternating short bursts of energy with brief resting periods, can improve muscle and build endurance more quickly than traditional exercise.XResearch source
  • 2Ramp up the cardio. Do aerobic exercises which get your heart pumping, burn calories quickly and facilitate fat loss all over the body, including your belly. You can’t “spot-burn” belly fat, but it’s usually the first to burn off when you exercise, regardless of body shape or size.XResearch source
  • Time your miles. Track your progress by timing how long it takes to run a mile. As cardiovascular stamina improves, you’ll notice the time going down.
  • Correct shin splints. If you get painful shin splints , you may be over-pronating . There are shoes designed specifically to help alleviate this.
  • Don’t overdo it. Start with three cardio workouts a week, or alternate cardio with lighter exercises like walking for thirty minutes daily. Pushing yourself hard every day doesn’t allow your body enough time to recover and build up muscle, and could lead to injury.
  • 4Skip the crunches â for now. Abdominal crunches and sit-ups should build strong muscles, but you might not see them under belly fat. In fact, crunches might actually make your stomach look bigger as you build up thicker abs. Instead, if you strengthen your back muscles, your posture will improve and pull in your belly.
  • Avoid Trans Fat & Hydrogenated Oils


    Those trans fats on your menu are hiding out in plain sight and sabotaging your lean belly plans every time you eat them. If a food product says it contains partially hydrogenated oils, you’re eating trans fat, which can increase your risk of heart disease, high cholesterol, and obesity with every bite. In fact, research conducted at Wake Forest University reveals that monkeys whose diets contained eight percent trans fat upped their body fat by 7.2 percent over a six-year study, while those who ate monounsaturated fat gained just a fraction of that amount. Instead of letting harmful trans fat take up space on your menu, fill up with these healthy fats.

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    Belly Fat Is Hard To Eliminate

    Reducing belly fat is often more challenging than dropping inches from other parts of the body because doing so relies heavily on diet, says Caley Crawford, NASM CPT, and Director of Education for Row House.

    “We often think if we do enough sit-ups, then we’ll get a flatter stomach however, abs also happen in the kitchen,” says Crawford. “So, if you’re looking to lose belly fat, it’s crucial that you partner a strong and healthy diet with your exercise routine,” she says.

    You’ll also need to consider your age and genes. According to the Mayo Clinic, they can play a small role in where you store fat. That’s why adhering to a healthy, balanced diet along with your exercise program is critical to get rid of stubborn belly fat.

    Ramp Up Your Cardio Exercise

    You don’t have to be the next Usain Bolt in the making to enjoy some serious belly-slimming results from hitting the track from time to time. Even a moderate-rate jog a few times a week can blast through that belly fat in fact, a study conducted at Duke University Medical Center found that, over the course of an eight-month study, overweight adult study subjects who jogged 12 miles a week lost the most belly fat and burned 67 percent more calories than participants who did an equivalent amount of resistance exercise, or a combination of cardio and resistance work.

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    Sleep Well And Avoid Stress:

    As per a study in 2016, it is proved that people who sleep properly on average eat 380 kcal less food than those who have insufficient sleep. The lack of sleep and stress can increase the hormonal release of cortisol and leptin.

    These hormones can elevate your hunger and appetite, and you would crave more unhealthy food, thus increasing your weight. The lack of sleep leads to diseases like obesity and diabetes that can increase belly fat.

    Exercises To Help Belly Fat

    10 Simple Exercises to Flatten Your Belly

    There are many exercises out there, but not all are created equal when it comes to banishing belly fat. However, scientists and doctors alike agree that incorporating physical activity into your daily routine is a great way to burn off unwanted belly fat. Here are some exercises for belly fat that you can try to help you slim down your waistline.

    Aerobic or Cardio Exercise

    Your first step in burning off visceral fat is including at least 30 minutes of aerobic exercise or cardio into your daily routine. Studies show that aerobic exercises for belly fat help to reduce belly fat and liver fat.

    Some great cardio of aerobic exercises for belly fat include:

    • Walking, especially at a quick pace
    • Jump squats
    • High knees

    To get started, choose a handful of HIIT exercises for belly fat. Perform one activity for 30 seconds, then rest for 30 seconds. Do the next activity, and then rest. When you finish all the activities, you can repeat the cycle a few more times.

    Abdominal Exercises

    Because belly fat sticks to the waistline and stomach region, doing some abdominal exercises can help to combat it. They can help to tone and flatten the stomach while providing you with a good source of exercise.

    These exercises are great for men and women of any age. Some abdominal exercises for belly fat that you can try at home include:

    • 60-second planks
    • Leg lifts

    Weight and Resistance Training

    Some weight training exercises for belly fat to include in your routine are:

    • Bicep curls
    • Squats
    • Tricep kick-backs

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    How To Lose Weight With An Ab Workout

    An ab workout is great for losing weight. The general principle is to do as many sets of 10-12 reps as you can in a row. You can do this anywhere, at any time, and the best part is that ab workouts are also great for overall health. ab workouts improve your heart rate and help you lose weight. In fact, theyre even better for keeping your weight off than regular exercise!

    So, if youre looking to lose weight and improve your overall health, then an ab workout is a great way to go!

    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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    You’re Not Getting Enough Sleep

    From scrolling through social media to having a late-night coffee, there are plenty of ways we unknowingly keep ourselves awake at night. Aside from feeling tired and groggy the next day, not getting the recommended seven to nine hours of sleep each night can affect weight loss, explains Dr Luke.

    “When we’re lacking in sleep, our bodys hormones get thrown off balance which can impact our hunger levels the next day. We all have two hormones that affect our appetite: ghrelin and leptin. When we dont get enough sleep, our ghrelin levels rise, and our leptin levels drop. This means that when we’re awake, we tend to eat more but feel less satisfied. Try going to bed a little earlier than usual to avoid this imbalance and remember to remove any distractions that might prevent you from nodding off,” he continues.

    Exercises To Lose Belly Fat In Women


    Women are built for child-bearing which makes us fat-storing machines. Fast and furious efforts to lose belly fat are often not sustainable and can lead to health issues, eating disorders, and the loss of precious muscle.

    In order for women to lose belly fat and body weight safely, they must commit to a long-term program that combines simple exercises with a healthy diet.

    Losing one to two pounds per week is a safe and realistic goal. It will also help prevent type 2 diabetes, heart disease, and cancer.

    Plus, belly fat is unsightly and makes your clothes fit tight and uncomfortable. There are two types of fat :

    • the soft fat that makes you look pudgy and
    • the visceral fat that causes your body to release cortisol, the stress hormone and other compounds that increase inflammation throughout your body.

    The first fat you lose when you start an exercise program is visceral fat, however the subcutaneous fat may take a little longer to lose, so be patient.

    For women, here are 6 exercises to consider in order to lose belly fat:

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    Visceral Fat More Of A Health Concern Than Subcutaneous Fat

    Though the term might sound dated, “middle-age spread” is a greater concern than ever. As people go through their middle years, their proportion of fat to body weight tends to increase more so in women than men. Extra pounds tend to park themselves around the midsection.

    At one time, we might have accepted these changes as an inevitable fact of aging. But we’ve now been put on notice that as our waistlines grow, so do our health risks. Abdominal, or visceral, fat is of particular concern because it’s a key player in a variety of health problems much more so than subcutaneous fat, the kind you can grasp with your hand. Visceral fat, on the other hand, lies out of reach, deep within the abdominal cavity, where it pads the spaces between our abdominal organs.

    Visceral fat has been linked to metabolic disturbances and increased risk for cardiovascular disease and type 2 diabetes. In women, it is also associated with breast cancer and the need for gallbladder surgery.

    Getting Rid Of Lower Stomach Fat

    First, throw out the idea that you can spot treat areas of fat on your body. You can do thousands of reps of toning exercises to tighten your waistline and not see fat loss.

    Exercises like cardio, yoga, and crunches may tone your muscles and strengthen your lower abs, but they wont erase fat deposits.

    The only way to lose fat on your lower stomach is to lose fat overall. A calorie deficit helps with this.

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    The Best Dumbbells To Use

    This training plan shows how much you can achieve with just a set of dumbbells, and its certainly going to be more convenient to pick up a set for your home rather than heading to a gym to complete the workouts. We have an extensive round-up of the you can buy for your home, but there are few pairs we think are worth highlighting for this particular workout plan.

    Thats because the renegade row exercise pops up in two sessions where you have to support yourself in the press-up position while holding dumbbells. Anyone who has ever done a renegade row will know that a dumbbell with a flat side makes the move far easier because it provides a more stable base than a round dumbbell. The York rubber hex dumbbells fit the bill, and give you a wide range of weights to pick from. If youve spent some time in the gym youll know what kind of weight suits you, although wed err on the side of lighter because youre doing 30-odd minutes of exercise with minimal rest the final round is going to feel a lot tougher than the first. If you can afford them, selectorized dumbbells like this PowerBlock set are even better because they offer eight levels of weight from 1.8-14.5kg.

    The 16 Best Exercises For Burning Belly Fat

    Exercises to Reduce Belly Fat â inVeronica

    1. Burpee

    If you want to lose your gut, you need to work as many muscles as possible. The burpee does just that. The explosive exercise which entails going from a push-up position to a jump and back to a push-up position hits every muscle from head to toe.

    In fact, a study from the American College of Sports Medicine found that 10 fast-paced reps are just as effective at revving your metabolism as a 30-second all-out sprint, so you can burn your belly fat faster than ever before.

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    You Haven’t Got The Right Exercise Balance

    With all the different tips out there, it can be tricky to understand exactly which exercises work the best. “HIIT is great for fat burning and will get your heart rate up, but I’d also recommend including strength and resistance exercises too,” shares Dr Luke. “Try lifting weights, using resistance bands or using the weight machines at the gym as these will increase your metabolism to help with weight loss, and increase your muscle strength. It’s important to mix-up your whole-body workouts so you don’t get bored.”

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