Being overweight is a big problem in today’s time. The rate of obese people has been constantly rising. It is leading to various other health issues that have been a major concern as well. There are various factors that lead to obesity. I will point out a few of them and how you can get rid of such issues.
How Do You Lose Belly Fat?
There are a few steps that you need to follow in order to lose belly fat. The most important thing is your diet and exercise. If you can improve this then there is no way you will get fat. Unless you have some inheritance issue or some other health problem. There are some medicines that can cause you to get fat such as steroids.
Diet is the most important factor in fat loss, and especially in losing belly fat. One important thing that you should know is that there is nothing like spot reduction. If you want to lose fat then you will have to lose your overall body fat. Although there are some exercises that will help you in reducing the belly fat and we will get to that.
Apart from daily exercise, you need to follow a good healthy diet. There is a famous saying that you make your body in the kitchen and not in the gym. Your diet helps you 80%, whereas the other 20% is your exercise. So let’s discuss the diets that you need to follow in order to lose your belly fat.
Best Diets for Belly Fat:
There are several diets that you can follow in order to lose your belly fat, but keep in mind that there is no such thing as spot reduction. So, if you want to lose weight then you will have to do it in a proper way. It can be difficult for some but once you jump over the small hurdle of early pain then the results will amaze you.
● KETO DIET
The basic purpose of this diet is to help you in losing weight. What’s more important about it is that it will help you with various other things as well. We will dive into that later, during this diet you have to cut the carbs intake. This way you will force your body to go into the state of ketosis.
Ketosis is a state in which your body burns the fat and releases ketones. After that, the ketones are made the primary source of energy. This is how you lose weight and fat by following this diet. Apart from fat loss, this diet can also help in preventing various chronic issues. During this diet, you have to consume foods like the bone broth in order to lower your carbs intake.
● ATKINS DIET
Similar to the keto diet, this diet is also focused on reducing the carbs intake. The difference is that it is more reliable on the high intake of protein. So, even if you take carbs there is no restriction in this diet. During this diet, you have to consume foods that are high in protein.
The Atkins diet is a popular diet and many people have been following it for quite some time. So if you want to follow a diet that is well known then you should try the Atkins diet. The only thing that you should keep in mind is that stick to any diet that you like and don’t stop following it.
● PALEO DIET
Paleo diet is older than keto but somehow the keto diet has gained more fame than the paleo diet. You can say that the flaws of this diet are covered in the keto diet. In the Paleo diet, you have to cut your carbs intake and increase protein intake.
Paleo diet is useful if you want to reduce your belly fat or if you want to maintain a healthy weight. Foods like salmon, lean meat, and bone broth are commonly used during this diet. By following a paleo diet you can have various health benefits as well. It can help you in reducing the joint pain and will make you more focused during your daily work routine.
● VEGETARIAN DIET
You can guess by its name that you have to eat veggies during this diet. This is more preferable for people who are vegan, even if you are not a vegan then this diet is quite useful for you. Consuming vegetables will help you to lose weight much faster. Veggies are rich in vitamin and fiber, therefore it will keep you fuller throughout the day.
Feelin fuller throughout the day will help you to control the untimely cravings. Although you should keep in mind that during this diet you have to eat non-starchy vegetables. Such veggies are low in carb and will not make you gain more fat. Veggies such as broccoli, spinach, and kale are useful in this diet. Eat 2-3 bowls of salad during this diet and you will notice amazing changes in your physique.
Belly Fat EXERCISES:
Like I mentioned before that only following a healthy diet will not help you. So, if you want to lose weight much faster and especially lose belly fat then do the following exercises in order to reduce your belly fat more effectively. People generally asked a question- “What exercise burns the most belly fat?”. Following are the best workouts to lose belly fat:
High-Intensity Interval Training is a set of different exercises that you have to do with little intervals. Following this exercise will help you lose fat way quicker then you can even think off. It consists of different sets of exercises such as burpee, sprints, or any cardio exercise that you like.
● SCISSOR SWITCH
How to burn lower belly fat? – Scissor switch exercise targets your lower abs and is commonly used in Pilates. During this exercise what you have to do is lay down flat on the mat. After that lift your legs up and start moving them in a movement that consists of going up and down one at a time. Do this for 20-25 reps.
● JACKKNIFE CRUNCH
This exercise targets your middle abdomen part. To do this exercise you have to lay down on a mat and lift your legs straight up, and towards yourself. To the same motion with your hands as well. Try to touch your legs and hands and count it as 1 rep. Do it for 20-25 reps the sets can depend on how much you are able to do it.
● THE HUNDRED
This is a pilates exercise that helps you in reducing the belly fat by targeting your inner abs. Do this exercise daily and try to put more pressure on your abdomen. To do this exercise you have to lay down flat and bend your knees and lift them up so that they form a tabletop position. Put your hands parallel to your legs and try to lift your hands up. Do this for 3 sets.
Regular aerobic or cardiovascular activities also helpful in reducing lower belly fat.
Following these tips will help you in losing belly fat. Like I mentioned before that doing one thing will not help you. If you want to lose weight then all you have to do is work hard and with full determination. Eat healthy foods and do regular exercise. The ones that I have mentioned above are perfect to lose belly fat. They will also help you in losing the fat that is on other parts of your body. Following the diets that I have mentioned is important as well. I can tell from my personal experience that if you follow these simple tips then you will lose weight in a few months. Always keep in mind that there is no such thing as spot reduction so you will have to work hard in order to lose weight.