How to Reduce Belly Fat – Diet Plan, Tips, and Exercises

It is never too late to follow a healthy lifestyle, and the two most easy and important things you can do are eating healthy and exercising. To maintain a healthy lifestyle, you may need to push yourself a little and try placing smaller goals along the way to achieve. A small goal you can start with is reducing belly fat that may be moving to cause other health problems.

Diet Plan to successfully reduce belly-fat

Eating healthy has innumerable positive impacts and no negative impacts, and it is the first and the easiest step you can take towards a healthier life. A few things you can do to reduce belly fat include things you should avoid and things you should add to your diet.

What to add- 

  • Eat plenty of soluble fiber – Soluble fibers absorb water and form a gel that helps slow down food as it passes through the digestive tract. This causes you to feel full for a longer duration. These include flax seeds, Brussel sprouts, avocados, legumes, and blackberries.
  • High protein diet – High protein intake increases the release of the natural hormone PYY, which decreases appetite and promotes fullness. These include meat, fish, eggs, dairy, whey protein, and beans.
  • Fatty fish – Fatty fish have multiple health benefits. They are rich in protein and omega-3 fat that protect you from diseases and also play a part in reducing visceral fat. These include salmon, herring, sardines, mackerel, and anchovies.
  • Apple cider vinegar – One of the many health benefits of apple cider vinegar is lower blood sugar levels. It contains acetic acid, which is proven to reduce abdominal fat storage.

What to avoid-

  • Food that contains trans fat – These fats have been associated with inflammation, heart disease, insulin resistance, and abdominal fat gain.
  • Excessive alcohol – Alcohol in small amounts is seen to have multiple health benefits. However, anything in excess is harmful. Studies connect heavy alcohol consumption to a particularly increased risk of developing central obesity.
  • Sugary foods – Sugar has been linked to multiple chronic illnesses when consumed in excess, which include type-2 diabetes, obesity, fatty liver, etc.
  • Cut back on carbs – More than reducing fat intake, if you plan on reducing belly fat, you are advised to decrease your carb intake. You are advised to replace refined carbs with healthy carb sources (in moderation) like whole grains, legumes, or vegetables.

Other Tips to lose belly fat

  • Reduce stress – Stress directly affects the body and increases the risk of weight gain, which primarily adds to the belly. When you are under stress, your adrenal glands release cortisol, a stress hormone known to increase appetite levels and drive abdominal fat storage.
  • Stay on track with your planned routine that includes diet and exercise. If you pursue this regularly, you can achieve your goal.
  • Give your body time to adjust and recover – Understanding how your body functions is important to sketch out a plan that works best for you. It is important that you love your body and not force yourself; instead, motivate yourself to lead a healthier life.

Exercises targeting belly-fat

  • Burpees – This exercise works not only your core but also your chest, shoulders, lats, quads, and triceps. Burpees have an explosive plyometric movement and also are great for your heart. 
  • Planks – recently gained much attention. Planks are one of the oldest positions in yoga. It strengthens your core and other parts of your body at the same time.
  • Mountain Climbers – Also known as moving planks, mountain climbers are known to work your core along with other muscles.
  • Turkish get-up – Turkish get-up is an age-old full-body exercise for which you require a kettlebell. It may be a little complicated, but it is very effective.
  • Medicine Ball Burpees – If you think burpees aren’t challenging enough, trainers recommend adding a medicine ball to increase intensity.
  • Sprawl – Sprawl is also one of the variations of a burpee that is a full body exercise that works as many muscles as possible and burns calories while shaping and toning the body
  • Russian Twists – A core exercise that improves oblique strength, Russian twists are typically performed with a medicine ball or plate
  • Running on an incline – Incline over a flat surface increases calorie burn by fifty percent.
  • HIIT – You may think that steady cardio is best for burning fat. However, it is clearer that short and intense bursts of fast-paced cardio are much more effective.
  • Strength training – If you have been lifting moderately heavy weights and are still looking to lower belly fat, it is suggested that you increase the intensity of your work-out and lift heavier weights while cutting down on rest time between reps.
  • Walking and Yoga – The two of the most simple and effective ways to reduce not just belly fat but toning the overall body.

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