How to lose belly fat ?
Getting rid of belly fat is everyone’s goal. Fat around the waist is unattractive and does limit your options when wearing summer clothing. Besides looking unattractive, belly fat is also not good for overall health. There is a lot of evidence indicating that belly fat is associated with a higher risk of heart disease and development of certain cancers. Thus, it is essential to get rid of belly fat. Not only does a flat belly prolong life but a slim and trim body always looks more sexy and attractive.
So how does one go about getting rid of belly fat?
Everyone wants an immediate answer to getting rid of belly fat. Over the years, there have been thousands of books written on weight loss and there are just as many diet recipes to reduce weight. Further, the medical establishment has developed fancy drugs and recommends surgery for weight loss. Unfortunately, there is no magic bullet for weight loss and getting rid of belly fat requires hard work.
Belly fat generally is also buried deep in the abdomen and is difficult to target. The best and cheapest way to get rid of belly fat is to exercise regularly, eating healthy and changing one’s life style. Exercises recommended to help trim belly fat include those that firm up the abdominal muscles and help flatten the abdomen.
Exercise is the best way to get rid of belly fat. When fat is lost, the abdominal muscle automatically start to tighten up. Unlike fat elsewhere in the body, belly fat is usually the first to respond to exercise. The amount and intensity of exercise depends on one’s current activity status. If you have never exercised before, start with daily walking for at least 30-60 minutes twice a day. Prior to beginning intense exercise, go and visit a health care professional and get your body checked up.
Strength training with weights can also help trim belly fat. However, in most cases, strength training is best done after one has built up endurance and is ambulating easily. A healthy diet is vital if one wants to lose belly fat. There should be no more junk food or high calorie foods in the diet. Learn to read labels, replace your diet with fruits, vegetables, and unsaturated fats. Increase portions of complex carbohydrates and reduce simple carbohydrates like white bread and refined pasta. Further, decrease the portion size or eat several small meals 5-6 times a day. Finally, drink water or fruit juices.
Many people tend to lose belly fat but are unable to tighten the skin and abdominal muscles. To develop toned abdominal muscles, combine sit-ups with exercise that target the deeper muscles of abdomen. This entails lying down on all fours and taking slow deep breaths. When you take a deep breath, bring the abdomen deep into the body, and gently exhale. Hold each breath for at least 5-10 seconds and perform repetitions of 10.
Over time, muscles in the abdomen will start to tighten up. Another decent exercise to tighten abdomen muscles includes lying on your back and bending your knees towards your abdomen. With each breath, bring your knees up to your chest and perform repetitions of 10. During each breath, hold your breath for 5-10 seconds.
There are no special drugs or hormones that can help you get rid of belly fat. Even though hormones are widely marketed towards postmenopausal women, there is no real evidence that these chemicals can help one lose fat. For women who have tried all types of exercises and diets, and still have residual belly fat, the last option is to undergo liposuction. Liposuction means have to undergo surgery and there are always risks and possible complications.
For individuals who are motivated and dedicated, losing belly fat is best done by drastic changes combined with exercise. Even simple walking on a daily basis will bring you the result if you remain persistent.
HOW TO LOOSE BELLY FAT ?
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