The belly fat is one of the common issues these days.If you have a lot of excess fat around your waistline, even if you're not very heavy, then you should take some steps to get rid of it.Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure and above 40 inches (102 cm) in men and 35 inches (88 cm) in women, is known as abdominal obesity. Here are some effective strategies for you to adopt so that you can get rid of the belly fat within no time:
Aerobic exercise like walking, running, swimming etc cause major reductions in belly fat.A study found that exercise completely prevented people from re-gaining abdominal fat after weight loss, implying that exercise is particularly important during weight maintenance.Exercise also leads to reduced inflammation, blood sugar levels and all the other metabolic irregularities that are related with central obesity.
Follow these steps to perform crunches, an exercise to reduce belly fats:
2. Bicycle Exercise
Green tea is an exceptionally effective beverage.It contains caffeine and the antioxidant, both of which appear to boost metabolism and can be effective for losing belly fat. The effect may be strengthened when green tea consumption is combined with exercise.
Intermittent (time to time) fasting has recently become very popular for weight loss.In a review of studies on intermittent fasting and alternate-day fasting, people experienced a 4–7% decrease in abdominal fat within a period of 6-24 weeks.
Although fruit juice provides vitamins and minerals, it's just as high in sugar as soda and other sweetened beverages.Drinking large amounts may carry the same risk for abdominal fat gain.To help reduce excess belly fat, replace fruit juice with water, unsweetened iced tea or water with a wedge of lemon or lime.
One study showed that the amount and quality of protein consumed was inversely proportional to the fat in the belly.People who ate more and better protein had much less belly fat.Another study in Denmark showed that protein was linked to significantly reduced risk of belly fat gain over a period of 5 years.Improve your protein intake by eating foods such as eggs, fish,nuts, meat, dairy products and some whole grains.