How to reduce belly fat?
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How to reduce belly fat?


What is belly fat?

Belly fat is particularly visceral fat (fat stored within the abdominal cavity) that surrounds your organ which are harmful and dangerous. These fats are the main reason for type-2 diabetes, heart diseases and some type of cancers.

 Belly fat, like other fats, cannot be reduced alone. Combination of diet and exercise will help you to burn your fat and lose weight.

Diet plan:

Given below are some of the tips for you which can help while dieting to reduce your belly fat.

Protein food:

Eat protein rich foods such as egg whites, chicken, fish or red meat. Protein builds your muscles which in turn help you to burn more fat.

 

Fiber foods:

Eat fiber rich foods which help in the digestion process. Apples, bananas, nuts, beans, turnips, avocados, peas and brussels sprouts are some of the foods that are rich in fiber.

Fruits and vegetables:

Try to have low calorie foods and take plenty of fruits and vegetables.

Water intake:

Hydrate your body which will help you to maintain overall health.  Average amount of water required for adult male is 3.2 liters and for female it is 2.2 liters. Try to take hot water which will burn your fat and helps to reduce your weight.

Exercise:

First you need to reduce the amount of calories intake. By regular exercise, you can burn your calories. Doctors say that when you burn 3500 calories a day, you can reduce your weight by 1 kg or 2.2 pounds approximately.

Normal exercises may take more time to reduce your weight. Choose vigorous exercise which suits you perfectly. Given here are some of the easy and best ways to burn fat quickly,

  • Walking
  • Jogging
  • Swimming
  • Cycling
  • Aerobics 

Do anyone of the above exercises daily for a minimum of 30 minutes. Do this regularly - for 6 times in a week which can help you to burn your fat quickly.

Cardio exercises:

Cardio exercises will not only help you to burn fat during exercises but also during inactivity as well. You have to do these exercises at least for 20 minutes a day. If you want to burn more fat, then do it for around 45 to 60 minutes - 6 days a week. These exercises uses large muscle movement over a long period of time which burns fat and keeps your heartbeat at least 50% of its maximum level.

Core exercise:

Core exercises are the important part for body fitness. It will train your body muscles in the abdomen, hip, lower back and pelvis area. In addition to weight loss, it will also help in building your body muscles which leads to better balance and stability.