For most of us belly fat just seems to creep on to us, one day we are all fighting fit and can buy jeans just about anywhere we want to. The next minute you are having to breath in to fit into them and then before you know it nothing fits.
The battle to lose belly fat can be a long and tedious one, with lots of frustration along the way, so to start you off right here is a quick couple of exercises that will help get you started.
First, as with starting any exercise program, you should check with your doctor first. After doing this, you should definitely do some cardio. When you increase your heart rate for an extended period of time, more calories are burned and the fat will just melt off you if this is done regularly.
Everyone automatically things that you have to do crunches in order to get flat abs. This is not true. There are alternative methods, although belly fat is often better firmed by doing crunches. Most of these exercises involve twisting, which are easier for a beginner and will also target your obloquies.
In as little as 15 minutes a day of various crunches, twists or other alternative exercises, you can reduce your belly fat easily. Add a bit of walking or other cardio and you’ll be having sexy, flat abs in no time at all!
Two non-crunch exercises which will reduce belly fat:
Toe Drop: Lie faceup, arms at sides, palms down, knees bent 90 degrees so calves are parallel to the floor. Engage abs and slowly lower left toes to touch the floor. Lift foot back up; repeat on right side. Do 25 reps, alternating legs.
Side Extension: Stand with feet hip-width apart, knees slightly bent, holding water bottle with both hands overhead, shoulders down. Lean upper body slightly forward and to the right. Hold for 2 breaths. Return to starting position. Repeat on left side. Do 10 reps, alternating sides.
How to Lose Belly Fat
When it comes to getting trim for summer – or any time – it helps to know how to lose belly fat. Belly fat is that stubborn excess that surrounds your midsection. It can make your clothes look lumpy and bumpy. It can also hang over your belt and embarrass you.
But you don’t have to live with stubborn belly fat. There are some specific things you can do that will help you lose it. When you know how to lose belly fat, the process becomes much easier for you. Believe it or not, there are some things you can do to reduce the fat in this one specific area of your body.
Start my making sure you drink lots of water. Water retention can happen when your diet is too high in sodium and you don’t keep it hydrated. Unfortunately, that often causes bloating which enhances the belly fat on your body. Even though it’s not technically fat, it can make you look like you have more fat than you do. And nobody wants that!
Eat healthy
Ditch the alcohol if you want to lose the belly fat. Alcohol can cause you to collect fat specifically in your abdomen. There’s a reason the term “beer belly” exists. Alcohol is one of those substances that is dangerously high in calories and is frequently consumed in large amounts because it’s liquid. When you drink a lot of alcohol, you’ll have more problems with fat around the middle.
If you don’t have proper sleep patterns, you’ll also have problems with belly fat. When you lack sleep, the hormone cortisol becomes out of balance. This hormone will actually cause fat to go straight to the belly area. That means you’ll have more belly fat regardless of your diet.
In addition to sleepless nights, high stress can affect your cortisol levels in a bad way. You’ll have more belly fat when you live a high stress life. So if you’re looking for how to lose belly fat, making sure you reduce stress as much as possible will help. If you can’t remove the source of your stress, exercises like yoga and meditation can help you to normalize cortisol levels.
Understanding how to lose belly fat can help you to be more successful. While some amount of belly fat can be caused by genetics, making sure you get rest and reduce your stress levels can really help. Avoiding alcohol and opting for water instead can also help.
Dangers Of Excess Belly Fat
Belly fat poses a problem for people who want to look good in their clothes. In some cases belly fat hangs over your belt or makes that sexy dress impossible to wear. But the true problem with belly fat is not the cosmetic problems it can cause – it’s the health problems it can cause.
Excess belly fat is turning out to be more serious than fat in other areas of the body. While you may not revel in the fat that’s on your hips, thighs, butt, and arms these areas don’t pose a major threat to your health. But fat around the middle of your waist does seem to pose a health risk.
People who have excess belly fat often have more difficult with chronic disease issues. There has been a direct correlation between belly fat accumulation and problems with diabetes. Having excess belly fat can cause your body to become resistant to insulin which helps to regulate blood sugar. When it becomes resistant, you may become diabetic.
Belly Fat is Dangerous
Diabetes is a serious condition that affects your blood sugar and circulation. People with excess belly fat tend to have higher cholesterol, higher blood sugar, and higher blood pressure. That means that they are at a greater risk for heart disease and stroke.
The kind of excess belly fat that you have matters. Having fat just below the skin, but above the muscle is not terribly dangerous. This fat doesn’t have metabolic activity that leads to disease. However the fat that is beneath the muscle and surrounds your organs is very dangerous and is the culprit when it comes to diabetes and heart disease risk factors.
If you’re not sure whether you’re in danger from excess belly fat, you’ll need to take a simple measurement. Using a measuring tape measure the circumference of your waist. If it’s below 39 inches, you’re probably not at very high risk. But if it’s over 39 inches, it’s time to take steps now to eliminate excess belly fat.
If you’re below 39 inches, but you’re getting close, now is the time to prevent problems. By taking control of your diet, exercise, stress levels, and amount of sleep you’ll be able to get rid of excess belly fat and achieve better health. It’s much easier to prevent disease than it is to treat it once you have it. Getting rid of excess belly fat will improve your heart health and decrease your risk of contracting diabetes.
