Every one of us has some belly fat, even people who have flat abs. well, that’s normal. But much belly fat can be harmful to your health in a way that other fat doesn’t.
There is some fat right under your skin. Another fat is deep inside, around liver, heart, lungs, and other organs. This deeper fat is called “visceral” fat and it might become the bigger problem, even for thin people.
You do need some visceral fat as it provides cushioning around organs. But too much of visceral fat may be more likely to get you heart disease, dementia, high blood pressure, type 2 diabetes, and certain cancers.
When you gain too much weight, your body starts to store fat in unusual places. With increasing obesity, the regular areas to store fat are so full that the fat is deposited into the organs and around the heart. This then becomes a health issue for us.
So, if you want to know, are you actually ok or your tummy is getting bigger then let’s measure your fat. First, get a measuring tape. Wrap it around your waist at your belly button. Check your girth. Make sure the tape measure is level and do this while you’re standing up.
For your health’s sake, you should have your waist size less than 35 inches if you’re a woman and less than 40 inches if you’re a man. If it is more than this, then alarm bells are on and you need to cut down your extra fat. Who does not want a great toned body, men love abs and ladies you love to have a pear shaped body, not apple shaped which means a wider waistline.
Now that You know why you need to Lose that Belly Fat, Let’s talk about how to do it in a Healthy way!
1. Do exercise in bursts
Running on a treadmill for an hour is really boring. Here’s a good news for you well! Experts say that if you are trying to flatten your abs then you should follow interval training. This means that you must incorporate short burst of high-intensity burnouts into whatever exercise you perform- running, squats etc. the plus point of it is that it keeps your calories burning up to 16 hours post-exercise.
2. Select stretch before crunch
The most common mistake we all do while doing abs workout is jumping in without limbering up. This makes us do more work with our hips and back. Look, your core muscles are hard to activate when the areas around it are still tense. So you need to do this- before performing a single crunch, put a foam roller in the center of your back at the edge of your shoulder and then stretch back over the roller, put your arms up. Repeat this until the middle portion of your back feels loose.
3. Get olive oil
Experts believe that olive is great when you want to lose weight. There are certain compounds in olive oil that stimulate a hormone in the stomach that sends signals to brain that it is full. This help curbs our appetite so our body does not feel much hungry. Well, you won’t try this oil directly so take a multigrain bread and dip it in a tablespoon of olive oil and have it 15 minutes before your meal. Yes, it sounds little awkward but this can really help you out to stop from overeating.
4. Hydrate yourself
Your exercises and diet won’t work if you don’t drink enough water. Eight glasses of water are recommended for a day. This helps our body run more efficiently, make your workouts and diet more effective. More water you drink, more toxins you flush out.
5. Say NO to Midnight Snacking
You know that you must not consume pizza before going to bed. But, if you think eating anything healthy before going to bed is ok then it is not. It can also throw off your calorie burning momentum. Allow your body to burn your fat when you sleep. For that, you need to say bye to the kitchen after having your dinner. Don’t eat anything 2 hours before going to bed.
6. Just Relax
When you are stressed, your body automatically starts producing cortisol- it is a hormone that f**ks with our body chemistry and stimulates extra fat storage in our gut. Surprised! So now what you need to do is to be relaxed. When you feel tired, irritated, stressed, then just close your eyes, take deep breaths for at least 5 minutes. You’ll fell calm and relaxed and this will calm down your hormones hopefully and say goodbye to that fat. Check out these 20 Natural Remedies for Anxiety and Discover How to De-stress yourself in Less than 5 Minutes!
7. Get 8 Hours of Stress-free Sleep
Your mother keeps shouting on you to sleep on time? She is right well. You won’t know the reason behind it. Your body needs 6-8 hrs. of sleep every night. If you stay up late and won’t meet even the minimum, then this will throw your natural rhythm and cause your body to freak out. Then your body again start overproducing hormones (includes cortisol). If you get the right amount of sleep every night then your metabolism stay regulated and keep you and your tummy also on point.
8. Eat Every Three Hours
You might think that passing on lunch or eating in long periods, starving actually will cut down your fat. But you are heading opposite to it. This feeding in long periods gets your body into starvation mode, which means that your body starts storing everything eaten as fat because it does not know when will you again eat. This extra pound goes to you mid-section. So it is advised to eat in every three hours which gives your body fuel time to time and in a prime- torching calorie mode all day.
9. Get Friendly with Veggies
Green vegetables like broccoli, lettuce, kale, asparagus etc. are loaded with vitamins, proteins and free from calories. Consuming them in your lunch time won’t allow you to eat anything else that would add on to your calories.
10. Eat dark chocolate
Love to have chocolates, but avoid because it makes you overweight. So here is a good news for you. Have your chocolate, but dark chocolate. It is packed with zinc, which increases body’s level of circulating leptin. It is a hormone that regulates fat storages and appetite. So eat in a limited amount, but do eat.
11. Pump up Your Body with Iron few times a week
You know cardio is important to tone your tummy, but weightlifting is also important since it helps up your body’s lean muscle mass. More muscles you have, more efficiently your body process calories burning the body fat.
12. Do yoga
Yoga helps you feel relaxed, calm. A stress buster and also cuts down your fat. Do yoga exercises early morning for at least half hour.
13. Drink Green Tea
Get a habit of drinking green tea every morning empty stomach. The antioxidants found in green tea, called catechins, work to lose belly fat while exercising.
If you really want to cut down your body fat then make your timetable and stick to it. Regular exercise and controlled diet surely will get you toned body.