A sedentary lifestyle, consumption of junk food in large quantities and lack of exercise lead to the development of tummy fat in individuals. The extra flab of fat in the middle area of your body is not only bad to look at but also makes you uncomfortable. Many individuals tend to either ignore it or try to reduce it. They resort to diets or exercises. But there is a lot of contradictory advice available regarding the exercises and this may puzzle you rather than solve the problem of tummy fat. When these exercises methods fail, you should not lose heart because there are other techniques to lose tummy fat.
Get on board a low carbohydrate diet, now!
A low carbohydrate diet is one of the most effective ways of losing tummy fat when other exercises have failed. Consuming any food item which has a carbohydrate content of less than hundred grams per serving is considered low carbohydrate. The ideal amount is however sixty grams. The low fat diets which many individuals consume to lose fat are actually high carbohydrate diets. When the calories from the food are burned away, the body uses a combination of fat and muscle tissue of the body. Muscle is always active. And losing the muscles is a disaster for the individual. This is one of the dominant reasons why these diets fail to produce results after some time and put back the weight.
Eat spices to burn excess fat
Spices are not only ingredients which add taste but also have been used to burn fat and prevent the gain of fat in your body. Many spices have been used due to their beneficial qualities since ancient times. The anti-inflammatory effect of ginger can help in preventing obesity. It can be consumed in its raw form or can be used as garnish in vegetables, soups or salad dressing. Capsaicin in cayenne has anti-obesity and anti-inflammatory qualities. This spice helps in losing weight by increasing the energy expenditure of the body, suppressing appetite and increasing fat oxidation.
Eat the right foods
Decreasing the amount of trans-fat, syrup, sugar and saturated fat-enriched food can go a long way in dealing with the excess fat. These foods not only add calories to your body but also slow down the digestion process. This leads to belly bloating. Consuming small fiber enriched meals in the course of a day is beneficial. This reduces binge eating, hunger and consuming junk food. Whole grains and legumes should be consumed which are rich sources of fiber. Fiber and water content in these foods can help in reducing gas, increases digestion and reduces bloating. If an individual can cut down five hundred calories regularly, one pound of fat can be lost by him in a week.
Fruits, really, are always the answer
For losing tummy fat, consuming a balanced diet is extremely essential. According to doctors around the world, two to four servings of fruit everyday or about one to two cups daily should be consumed by an individual. Eating a single piece of fruit like peach, apple, pear or banana is counted as one cup of fruit. Berries, oranges and grapefruits are rich in fibers and aid in digestion. Consuming fresh fruits is to be given more priority than the consumption of canned fruits. Canned fruits lack the fiber element and have added sugars which will add to your calorie count.
Kung fu away the flab
Kung fu is not only helpful for self-protection and self-defense it also helps in the reduction of tummy fat. A short intensity, but daily kung fu exercise regimen will lead to reduction of tummy fat. The flab cannot be magicked away in a single day. Patience and perseverance are necessary for this. Kung fu will help in burning calories, which will help in the reduction of fat from your belly. Fifteen to thirty minutes of daily practice can do wonders for the individual.
Practice kick boxing
Drilling and different types of kicks are the core of kick-boxing. These exercises are helpful in burning calories and thereby reduce the fat from your belly. Knee strikes are very effective in losing the fat from your belly. In this kick-boxing style, the lower abdomen muscles and the hip muscles are used. The contraction and release of the muscles in the knee strikes help in burning calories.
Climbing stairs is a very good form of exercise to tone the leg muscles, especially the calf muscles and also to shed the excess fat from the belly area of an individual. Climbing the stairs at a slower pace can help you in burning more calories than walking on a plain surface at a faster pace. Fifteen to half an hour of this exercise will provide good benefits to the individual. The continuous movement of the leg muscles and the hip will lead to the working out of the muscles in these areas and prevent fat accumulation.
Drink green tea
According to many doctors, consuming green tea will help in the reduction of belly fat in individuals. Tea is one of the most consumed beverages around the world. The beneficial effects of green tea have also led to its increasing popularity among tea lovers. Green tea with extracts of catechins in high amounts helps individuals to lose more fat than green tea with low amount of catechins in them. Catechins are the elements in green tea which help in fat burning. Consuming two cups of green tea in place of the normal tea will not only boost your health but also relieve you from the unwanted fat.
Eat brown rice
Brown rice is a food that an individual should add to his diet to help him in his fat losing process. Brown rice is a whole grain and can be used in place of white rice. Whole grains aid in losing fat faster, so consumption of brown rice will be beneficial. Brown rice is extremely rich in fiber. A single cup of brown rice completes fourteen percent of an individual’s daily fiber need. This helps in making you full faster and this avoids your tendencies of binge eating. This happens because the human body cannot break down fiber so easily and this leads to a fuller feeling. The fiber element in brown rice helps in absorbing calories from the meal. This means anything you eat with brown rice will not add much to your belly fat.
Cinnamon is sweet to taste and many individuals therefore think that it may contribute to adding more fat to your belly. This is not the case with cinnamon, however. Enriched with thermogenic qualities which help in boosting the metabolism in an individual, cinnamon helps in losing fat more easily than an individual can do with exercises. Cinnamon should be consumed regularly for better results. This will increase the metabolism rate. However, doctors caution individuals against using cinnamon bark oil in place of cinnamon as it may lead to ulcers or mouth sores. Adding cinnamon to your tea or coffee or hot drink will not only add to the taste but also help in burning calories. It can also be used as a spice in the food that you cook. Cinnamon is also used as a dressing for salads and also sprinkled on muffins to add to their taste.
Practice yoga regularly
Yoga is an effective form of exercise which has a positive impact not only on your body but also on your brain. The upward facing dog posture is effective in dealing with belly fat. To begin this posture, an individual should lie on his stomach and should gently push his body upwards with the help of his arms. He should continue to be in this position until his arms are stretched to the fullest. Only the hands and feet of the individual should touch the ground. This position should be maintained for thirty to forty five seconds and then the individual should relax.
‘Full boat’ is another yoga posture which is extremely helpful. This posture works on the lower abs of your body. The individual should sit on the floor with extended legs. The legs should be lifted steadily and you should lean back to form a ‘V’ with your body. The arms should be extended by the sides of your knees. The pose should be held on to for thirty seconds before relaxing.
The wheel pose or the upward bow is the third kind of pose an individual can do to get rid of belly fat. Lie on your back with the hands flat on the floor behind the shoulders and your fingers facing the body. Bend your knees in such a way that the feet should be flat on the floor. Next, lift the hips and push them in the air as high as possible. The goal is to make your body like a bow. Remain in the posture for thirty seconds.