Try Curbing Carbs Instead Of Fats
When Johns Hopkins researchers compared the effects on the heart of losingweight through a low-carbohydrate diet versus a low-fat diet for sixmonthseach containing the same amount of caloriesthose on a low-carb dietlost an average of 10 pounds more than those on a low-fat diet28.9 poundsversus 18.7 pounds. An extra benefit of the low-carb diet is that itproduced a higher quality of weight loss, Stewart says. With weight loss,fat is reduced, but there is also often a loss of lean tissue ,which is not desirable. On both diets, there was a loss of about 2 to 3pounds of good lean tissue along with the fat, which means that the fatloss percentage was much higher on the low-carb diet.
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:
Have Breakfast Every Day
Research from Harvard and Bostons Childrens Hospital shows that obesity rates are 35%-50% lower in people who eat breakfast regularly, compared with folks who dont. Nutritionists believe a.m. meals help regulate insulin levels and hunger, so youre less likely to overeat throughout the reminder of the day.
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Mix Up Your Movements
When you lift, perform supersets in which you alternate between sets of lower-body exercises and upper-body exercises. That way your lower body rests while your upper body is working. This allows you to work your muscles maximally with very little downtime between sets for a faster, more effective workout, says Craig Ballantyne, C.S.C.S.
Diet For Losing Belly Fat In 1 Week
The goal of this diet is to consume the maximum amount of nutrients with minimal calories, fats and sugars. The following diet tips are recommended when aiming to lose weight:
- Eat six meals a day, once every 3 hours
- Drink at least two liters of water or green tea a day
- Eat a different salad every day and a piece of meat, fish or chicken that fits in the palm of your hand
- Eat two pieces of fruit a day, preferably low-sugar fruit such as berries, kiwi or orange
- Eat two yogurts with probiotics every day day as this will encourage your bodys bowel movements, and thus reduce abdominal bloating
- Eat less salt, and use more herbs for seasoning
- Drink one cup of boldo tea half an hour before lunch and dinner. Boldo reduces gas, and decreases bloating.
Weight loss programs that have lasting effects are those that involve regular physical activity and dietary changes, however, it is possible to see visible results in just one week if you follow the above guidelines. You can also do cosmotic treatments such as ultrasonic cavitation, radio frequency, and lymphatic drainage massage to eliminate excess fluid and fat and promote skin firmness. These treatments can complement this weight loss program.
References
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Eat Plenty Of Soluble Fiber
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food .
Whats more, soluble fiber may help fight belly fat.
An observational study in over 1,100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period (
Make an effort to consume high fiber foods every day. Excellent include:
- flax seeds
- blackberries
SUMMARY
Soluble fiber may help you to lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high fiber foods in your weight loss diet.
Get 150 Minutes Of Heart
As we said above, if you want to lose belly fat, you have to lose weight all over. You have to shed your extra layer to see the muscles underneath. Cardio is a part of the weight loss equation.
The CDC recommends 2 hours and 30 minutes of cardiovascular exercise per week, which can include anything from jogging, jumping rope, cycling, or a spin class. There is no one right way to raise your heart rate, so pick what you like to do.
The bottom line is: you need to create a calorie deficit to lose weight so doing some cardio will help with that math equation.
The bonus is you will strengthen your heart muscle and your stamina. Since heart disease is the number one killer of women in America, taking care of your heart should be high on your self care list for overall health and calorie burning.
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Rotational Squat + Low Jack
Stand with your feet a little wider than hip-distance apart and keep your knees slightly bent. Then, rotate toward the right side of the room and step your right foot back. You can choose to bend the knees and sink down into a squat here, or not. Then rotate back to facing the front of your room and step your right foot up to face forward. Next, tap your right toe to the ground and push your right arm forward. Then, tap your left toe to the ground and push your left arm forward. Then, rotate to the left and step your left back and repeat the sequence.
Increase the intensity: After your step your right or left foot back, sink into a deeper squat. You can also move through the sequence at a quicker pace to challenge yourself.
Alternate this rotational squat on both sides of the body for 30 seconds.
Like these moves? Repeat these five exercises 2 or 3 times for a longer, more intense workout. If you prefer to exercise in a chair, try this 10-minute seated workout to strengthen your core. For a quicker workout, you can perform these six core exercises in 3 minutes.
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 !
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Supine Figure 4 Stretch
This classic yoga pose helps open up the hips as much as it is good for massaging your low back. “This pose stretches the outer glutes, as well as your piriformis, both of which can contribute to a tight lower back,” says Hilary Wright, Y7 instructor and director of continuing education.
How to do a supine figure 4 stretch: Lie on your back on a yoga mat with both knees bent and feet planted on the floor. Lift your right leg, flex your right foot and cross your right ankle over your left thigh. If this is enough stay here, or draw your left knee in and hold behind your left thigh to increase the intensity. Hold for 10 to 15 breaths and then switch to the other side.
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.
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Eat More Berries Loaded With Antioxidants
Instead of satisfying your sweet tooth with some refined sugar, turn to berries and enjoy a slimmer waistline in no time without exercise. Berries are loaded with antioxidants, which can help reduce inflammation throughout the body, and research from the University of Michigan reveals that rats given a cherry-rich diet shaved off a significant proportion of their belly fat when compared to a control group. Berries like strawberries, raspberries, blueberries, and blackberries are also loaded with resveratrol, an antioxidant pigment that has been linked to reductions in belly fat and a reduced risk of dementia, to boot.
Lifestyle Tips To Reduce Belly Fat
- Eat Right
Reducing abdominal fat is 80% about eating the right food. Follow a healthy and balanced diet with adequate macro and micronutrients. Most importantly, skip takeaways and fast foods. Eat food prepared at home .
- Drink Water
Always carry a water bottle, and make sure you keep sipping water throughout the day .
- Short Bursts Of Exercises
According to recent studies, instead of working out for hours or running a few miles, doing short bursts of active exercises is very helpful in reducing stubborn fat , .
- Say No To Sugar
Cut down on sugar to reduce belly fat . Use honey or jaggery instead.
- Reduce Sodium Intake
Consuming a lot of salt causes water retention in the body , . Reduce your sodium intake to see a difference in your belly fat.
- Increase Intake Of Vitamin C
Vitamin C is important for the secretion of carnitine, a compound that helps the body convert fat into energy. It also helps block cortisol, a hormone that is secreted by the body under stress . A study conducted at Yale University suggests a potential link between spikes in cortisol levels and abdominal fat .
- Consume Fat Burning Foods
You can consume the following foods to burn fat by boosting metabolism.:
- Include Healthy Fats
Include polyunsaturated fatty acids into your diet. PUFA help reduce inflammation in the body , thereby lowering the chances of accumulating abdominal fat.
- Do Not Skip Breakfast
- Get A Good Nights Sleep
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How Can I Target My Belly Fat At The Gym
Circuit training
The different types of exercise will help build muscle and improve aerobic fitness, both of which will burn that pesky fat and flatten that tummy. Typical circuit training exercises can include burpees, squats, press ups, lunges, stepping, sprints, jumping jacks, skipping, weights and push or pull ups.
To Perform The Side Plank:
Just like the plank or hollow hold, this is an exercise where you hold for time instead of doing repetitions. Try this exercise out 23 times a week for 3 sets of 2030 seconds each side.
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Burning Fat With Cardio
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
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Does Gym Reduce Belly Fat
Evidence shows that you cant lose belly fat by exercising your abs alone. For total-body fat loss, use a combination of aerobic exercise and resistance training, such as lifting weights. In addition, eat a healthy diet with plenty of protein, fiber and portion control all of which are proven to help reduce body fat.
How To Implement These Exercises
Weve given you the exercises now you need to go and try them out.
To help get you started pick 3 exercises from each list and do 20 reps of each.
Alternatively, you could try our 5 minute abs workout below. It targets your entire core for tighter and more toned abs and obliques.
Have some fun with it.
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Exercises To Help You Lose Belly Fat
To reduce belly fat you’ll have to reduce the body fat percentage of your whole body. These exercises can help
There are few fitness accolades perched above a washboard stomach it’s living proof that you’ve put time in at the gym, watch your diet and have found time to dish out a one-two punch to belly fat.
Providing it’s done safely and correctly, a toned stomach is an outward sign that you keep fit and watch what you eat. That said, there isn’t a one-size-fits-all approach to eradicating belly fat and, despite what questionable fitness advice you’ve heard, you can’t target or ‘spot reduce’ areas of fat on your body.
” linked to high cholesterol, high blood pressure, heart disease, diabetes, and stroke”
But that’s not to say that your ultimate goal can’t be to lose belly fat. That’s as good a goal as any, and if that is your aim, science certainly has your back. A study published in the British Medical Journal found that your belly your gut, your paunch or whatever you call it may increase your risk of dying early. The 2.5 million-person study revealed that as waist size increases so does all causes of mortality. Jarringly, the study found that for ever four inches of added waist size, the chances of early mortality increase by 11%.
Feel The Burn And Tone Your Tummy With This Fun Workout
Reducing belly fat is a combination of paying attention to your nutrition and having a regular exercise routine. Try this series of exercises to fire up your muscles and tone this common trouble area.
Andi will demonstrate how to properly perform these five exercises. When you feel comfortable, move through each exercise for 30 seconds each.
As always, safety is key. If you have a chronic condition , an injury, or balance issues, talk to your doctor about how you can exercise safely.
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