Are you finding it difficult to get into the jeans that you used to wear in your college a few years ago? Do you feel that you are losing your self confidence due to the bulged stomach area? If belly fat is your concern, then you are just not the only woman in the world with this problem. Almost 50% to 60% of women in this world are not satisfied with the type of belly they have and are looking at ways and means of reducing the fat stored in their bellies. Many women love to have a perfect belly that professional athletes as well as celebrities have. If you want to have a near perfect flat belly, then you should be ready to make a few lifestyle changes to reduce the excess belly fat from your body.
If you are an obese person, then it is a very difficult task to remove the abdominal fat from your belly. But, if you are determined to have a flat belly, then you need to make huge sacrifices in life and also have a lot of patience to achieve your goal. It is important for you to totally cut down on your favorite cupcakes or burgers or pizzas and ice creams and to concentrate on eating only green leafy vegetables as well as foods that contain high fiber content. This is the only way you can reduce your waistline.
One of the best ways to get a slim waistline is to exercise. This article focuses on providing you with simple exercises that you can do at home every day to help in pumping out the excess fat that has built up round your abdomen area.
It is normal for you to have some belly fat that will help in cushioning the bones and the organs and to protect them. But, excess belly fat is a matter of huge concern and you will be able to get rid of the tensions of excess belly fat through exercises and taking in a low-carb diet. The following are some of the reasons on why you have excess fat around your abdomen area:
As you begin to age, the metabolism rate of your body slows down and this results in increased fat storage on your belly. Women are easily susceptible to belly fat than men. You might be wondering why some of your friends who eat fried and sugar based foods most of the time have a flat stomach and you always put on fat around your belly area. The main reason behind this is that your friends have a higher metabolism rate than what you are having.
It has been proved that the fat cells that you develop in your body depend on your genes. If your grandparents or your parents have excess belly fat, then you too will have the same. There are two types of body structure: pear shaped and apple shaped. If you are pear shaped, then the fat in your body gathers at in the lower part of your body like the buttocks. If you are apple shaped, then the fat in your body gets accumulated around the belly area.
If you are leading a sedentary lifestyle with no physical exercise and spend most of your time sitting in front of the TV or computer, then you are sure to accumulate a lot of fat around your belly in a few years time.
If you are indulging in eating more than you ought to eat, then you are sure going to put on weight easily. If overeating is coupled with a sedentary lifestyle, then you are going to gain belly fat in no time and you will easily put on weight.
If you do not practice proper sitting techniques and always slouch when you sit on the chair, then you are sure to catch fat accumulation around your stomach area. You should always sit straight on a chair.
Stress is one of the main reasons why people tend to accumulate food around their waistline. It will increase the level of cortisol in your body that leads to belly fat. Diseases such as breast cancer, sleep apnea, hypertension, cardiovascular diseases and diabetes in women will result in fat accumulation around their belly area.
If you have saggy muscles around your abdominal area, then you can easily get excess belly fat.
As a woman tends to attain middle age, the ratio of the body fat will increase in proportion to her body weight. There is an increase in the risk of accumulating fat around the waist area during menopause. Hormones play a vital role in regulating the fat concentration in a woman’s body.
It was perceived earlier that belly fat is healthy as it could be utilized by a person whenever he or she needs some extra energy. But, the times have changed now. It has been researched that excess belly fat will result in people to easily catch cardiovascular diseases. So, it is vital for every man and woman to keep track of their belly fat and to keep it under check always. The following are the ways you can measure your waistline:
Measure the narrowest part of your waist and then measure the broadest part of your hip. To calculate the waist to hip ratio, all you need is to divide the values to get the ratio. If the ratio is about 0.8 or more, then you can fall prey to cardiovascular diseases easily.
Body Mass Index or BMI is the ratio of your weight in kilograms divided by their square of your height in meters. If your BMI is in the range of 25 to 29.9, then you are in the overweight category and if your BMI ratio is over 30, then you are an obese person. You will need to cut down on your belly fat considerably if you are to stay free from health risks.
Use a tape to measure your waistline at the level of your navel. You should breathe normally when you are taking the measurement. If your waist size is more than 34 inches, then you are at a risk of catching chronic heart disease.
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If you find that you have excess belly fat, then you should immediately cut down on consumption of carbohydrate rich food and start to take foods that are rich in fibers. The following are the super foods that will help you to reduce your waistline.
Along with these foods, it is also important for you to do some exercises to reduce excess belly fat. You need to combine exercise and diet in order to get rid of belly fat efficiently. It is important for you to incorporate simple exercise routines in your daily schedule so that you stay in the best shape always.
And also you can read Top 15 Best Aerobic Workouts at Home for Belly Fat
There is no better exercise that you can think of to reduce belly fat than crunches. It will help you to easily burn stomach fat and if this exercise is coupled with a proper diet intake, then you can see effective results in quick time.
This is another exercise that will help you to easily get rid of stomach fat.
This exercise routine is very similar to crunch exercise and here you will have to rotate your shoulder in the direction of the other shoulder.
The side crunches will also help you to shed excess belly fat and will also help in providing a proper workout for your love handles. It is very much similar to the twist crunch exercise. The only difference here is that you will have to lift your right leg up when you are tilting your left shoulder towards the right shoulder and vice versa. Repeat for 10 to 12 times each side for 2 consecutive sets.
This is yet another exercise that will help you to shed excess fat round your belly area easily.
The rolling plank exercise is another popular exercise that will work great on your lower back, hip and abdomen areas.
If you are a beginner trying to work your belly to remove its excess fat, then you should first try out the lunge twist exercise.
Bending side to side not just helps in reducing excess fat deposits in your stomach area, but it also helps in giving your love handles a perfect shape.
If you are a beginner looking to do some exercises to reduce belly fat, then you should start with low impact exercises like stomach vacuum exercises. This is an exercise that concentrates mainly on breathing.
You will need a chair to do this exercise. It is a simple exercise that will help in reducing excess belly fat.
Walking is another beginner’s exercise that you need to do if you are looking to reduce excess belly fat. It is a fat burner for your entire body. Brisk walking for 30 minutes a day for a minimum of 5 times a week will help you see a gradual change in your weight. It is a low impact exercise that will give a good workout to your heart as well as will help in boosting your metabolism.
After you have mastered the art of speed walking, you can switch to jogging that will help in easily breaking down of excess body fat accumulated in your body including your belly fat. It will help you to stay fit, healthy and fight obesity.
If you want to break free from the monotony of doing the same exercise every time, then you can try to add one or two days of running exercise in your exercise regime. It will help in making your heart beat faster; lose excess belly fat and also burn a lot of calories than walking or jogging.
One of the best ways to burn a lot of calories from your body as well as to shed off the excess baggage that you are carrying around your waistline is to do cardio exercises. These exercises will help you to easily remove excess belly fat. Doing cardio exercises for 30 minutes a day for at least 4 to 5 times a week will also help in reducing stress, increase lung capacity, keeps your heart healthy and also improves sleep.
Swimming is a very good exercise that will not just help you to shed belly fat, but it will also help you to tone your body. Swimming will also help you to get a cardio workout for your body. You need to choose the best strokes that will be strenuous and up tempo exercises so that you are able to burn a lot of calories. It would be a great idea to swim at least once or twice a week initially.
All you need is to follow these effective and simple exercises to see visible difference in the size of your waistline after a few weeks. You can do all these exercises at home without the help or guidance of a professional trainer. If you have the will power and the determination to strive harder to achieve your goal of losing excess belly fat, then you can easily reduce it by doing these simple yet effective exercises. Remember, there is no gain without pain and reducing your tummy size is not a hard to pin down stuff anymore.