Have you seen Kim Kardashian post Saint’s birth or Blake Lively after her child, well! there isn’t an inch of fat extra on them despite their deliveries. But how about us? What an embarrassment when you see your tummy tires bulging out of your stunning designer wear, and the effort you put in making the attire astonishing was actually killed already by the belly fat. It is normal to get fat accumulated at the belly region but it is essential to get rid of it too.
Why do we have lose stomach fat in and around the navel region:
Women specially have a chunk of belly fat despite all their efforts, it becomes challenging to get rid of. Many women just swear by the tummy trimmers and despite their disadvantages fall prey to such harsh devices. Let us first understand the causes of belly fat:
1. Improper Lifestyle, Where Food Intake Is Not Checked For Healthy And Carb Free Diet:
Eating incessantly and not keeping a check on daily carb intake can lead upto accumulating excess fat specially in belly region. Also drinking too much alcohol, tea/ coffee with sugar and cream, eating too many sugary food items and fried junk food can add up to belly fat too quickly
2- No routine of fitness and workout:
It is very important to have a strict fitness routine, not just for maintaining the body weight but also keeping all functions alive and intact. When you stop working out the fat in the body begins showing out, specially from belly region
Obesity runs in the family and hereditary factors are major impact creating in terms body weight and height determination. For people with tendencies to put on weight, there must a proper check and control from beginning itself which will help in preventing the belly fat or obese conditions.
Aging can lead to adding more and more belly fat the metabolic activities of our body slow down. Since aging causes the hormone dehydroepiandrosterone, otherwise known as DHEA, to get lower and lower in the body thus increase in belly fat.
5- Hormonal changes specially during pregnancy and post child birth:
Immense hormonal changes in our body trigger belly fat accumulation. Specially after delivery when the body is yet not functionally on the right track and we have metabolic and hormonal outbursts which trigger too much fat at specific places like belly because of carrying child.
What exercise burns the most belly fat accumulations:
There are some really good exercises which burn the belly fat
1- Treadmill or marathon practice:
Running or jogging for at least 45 minute to one hour a day is the most brilliant way to reduce belly fat by exercise tricks. This is one of the most followed flat stomach exercise which gives results in almost all cases even if thats hereditary cause. Interval training is the best way of flattening the abs and thus reducing the fat around belly. Add high intensity burnouts to your running or jogging regimen and see the difference in a few weeks
Also Read: Hide belly with outfits
Crunches, is one of the most popular belly fat exercises used postnatally. Crunches not just help to reduce belly fat but also strengthen the muscles too. Crunches are great strength trainers too. Proceed with side crunches, twist crunches, reverse crunches, vertical leg crunches and more of such regularly
3- Bending Side To Side:
It is simple yet powerful exercise for reducing belly fat. Even a few reps can help in cutting down belly fat considerably over time. Just keep the length and height intact when doing side by side bends, and try to hold for as long as possible to feel the flex of belly muscles.
4- Brisk Walk:
Brisk walk is a very healthy and strengthening exercise. Every ailment can be treated with a routine of brisk walk. Walking is a cardio exercise which strengthens and enriches blood circulation in our body. A steady pace for 45 minutes a day for brisk walk over a few weeks can begin to show up excellent results in trimming the tummy fat.
Cycling is yet another powerful cardio exercise which helps in reducing belly fat effectively. Regular routine of cycling can help in quick fat reduction of belly. Check the heart rate while cycling, it must always rise up
Swimming helps in body toning and also losing belly fat too. Swimming is the most soothing exercise which not just helps in body and health but also in mental wellness and calming too. Pick up tempo strokes for losing belly fat and at least 4-5 times a week, you must opt for swimming.
How to Get Rid Of Belly Fat With Yoga:
Yoga is the most inclusive and enriching form of workout which helps to reduce belly fat and brings peace of mind too. As an empowering and strengthening form of exercise which helps in bringing control on mind, body and soul, Yoga must be taken up for regular workout. Some yoga asanas which help to get rid of belly fat are:
1. Tadasana or the mountain pose (standing):
Tadasana helps in improving blood circulation in addition to trimming down belly fat considerably. Stand straight on the ground with feet over hip distance apart. While inhaling deeply raise both your arms. Interlock your fingers and keep the arms raised. No come to your heels by raising both the heels simultaneously. Stay in this position and feel the flex, and continue slow and deep breathing. Then come back to beginning pose with deep breathing. Repeat at least 25-30 reps to begin with and proceed further
2. Padahastasana or the standing forward bend pose:
In padahastasana the body completely bends forward which compresses the abdomen and helps in burning belly fat. This compression causes the belly to tone down. Stand on floor in upright pose, and lift the hands up straight allowing the palms to touch each other. Exhale and stretch the arms out and slowly bend at your waist until your hands touch the toes. Chin must touch your knees and hold your toes with fingers. Hold this position for as long as possible. This will helps in burning belly fat quickly
3. Surya Namaskar or sun salutation:
A 12 step asana which includes 12 positions which are a salutation to the Sun. It is the most powerful form of yoga and can help in quick belly reduction and body toning. It stretches the body and helps in shedding down excess fat also allowing enriched blood circulation and detoxifies the body too.
Beginning with prayer pose the asana stretches with raised arms pull at the back and then hand touching the foot proceeding to equestrian pose then progressing to stick pose with and reverse lying salute and then the cobra pose which turns into mountain pose again. Then comes the equestrian pose again with hand to foot pose coming next and raised arms pose at the end finishing with hands joined as beginning pos
4. Paschimottanasana or the forward bend sitting pose:
This asana stimulates the centre of solar plexus. It trims down tummy and also stretches the hamstrings thus enriching and strengthening them. It helps in improving digestion and curbing GERD like disorders thus toning the belly. Sit down with legs straight and together keeping head and spine straight. Place palms on knees respectively and then bend your head and trunk slowly to reach the knee. Now bend the arm and try to touch the toes with thumb. Bend arms and try to touch floor by elbow. Exhale and hold the breath for sometime. Then return back to start and repeat
5- Naukasana or the boat pose:
Naukasana helps in building up body balance and tones down the body too. It contracts the abdominal muscles and helps in reducing belly fat quickly. Lie upside down flat on mat, with feet together and arms on sides. Keep the arms straight and fingers stretched outwards towards the toes. Stretch the arms towards feet by deep breathing. Keep the weight of the body entirely on your buttocks and hold the post for as long as you can. Then slowly exhale and bring back to start. Repeat a few times each day
6- Ushtrasana or the camel pose:
This is a counter naukasana kind of pose where a backward stretch is brought to the body. It tones and flexes the abdominal muscles and thus trims down belly fat. Sit in Vajrasana to begin with and sit with whole body weight on knees and heels making perpendicular line with ground. Tilt your head backwards and feel the contraction and breath normally. Hold for few seconds and exhale slowly. Come back to start and repeat at least 15 times to begin with
7- Bhujangasana or the cobra pose:
Bhujangasana stretches the muscles of abdomen and chest. Lie upside down and keep feet flat on the floor. Placing hands and palms downwards keep the elbows parallel and close to torso. Now slowly lift your head by breathing gently. Pull back your torso and away from floor with the support of your hands. Straighten the arms and stretch back, tilt your head back and look up. Keep shoulders relaxed and bend your shoulders. feet must still be close together. Repeat at least 15 20 times to begin with by holding the pose for long
8- Dhanurasana or the bow pose:
Dhanurasana not just trims tummy but cuts down fat belly literally by flexing stomach muscles. Lie down upside down and begin bringing your hands to feet. Hold the feet with both your hands respectively and bring your head up. The head and chest must be pulled as high as possible. Hold and repeat ample times
9- Uttanpadasana or raised foot pose:
Uttanpadasana is very important belly and stomach fat asana. It helps in toning not just abdomen but also legs and thighs along with hips. Lie down in supine position and legs straight without gaps. Put hands beside your thighs Inhale and raise both the legs at 30 degree angle and do not bend them at the knee. Maintain gentle breathing as you hold this position. Exhale and bring down the legs slowly. Proceed at least 5-8 reps to begin with
What Foods To Eat To Lose Belly Fat:
There are some food items rich in fiber and proteins which helps in reducing belly fat. Lose belly fat by the below tips on food items to be eaten and to be avoided for fat belly:
1. Include Fat Foods
Include healthy fat foods like avocado, coconut, olives and nuts are great for reducing belly fat and also keeps the hunger pangs away for longer
2. Fat Buring Foods
Fat burning foods must be a part of your diet like onion, cabbage, cayenne pepper, garlic, tomato, cinnamon, mustard and more of these. They help in quick fat metabolism in our body
3. Consume Vitamin C
Consume more of Vitamin C rich foods like lemon, pineapple, tomato, oranges, spinach and more. They have a compound called carnitine, which helps in converting body fat into energy.
4. Beans and Legumes:
Beans helps in building muscles and reducing belly fat. It also helps in regulating digestion and also enriching the system functions, thus improving metabolism
5. Dairy Products:
Fat free or low fat dairy can help in building and strengthening bones also cutting down on stored fats.
Eggs are rich in proteins thus help in building muscles and burning fats.
7. Peanut Butter And Other Proteins:
It builds muscles and burns fats considerably. Thus helping in tummy trimming
8. Dark Chocolate:
Dark chocolate helps in controlling insulin and cortisol levels thus fighting belly fat effectively.
How Can A Woman Lose Belly Fat:
Burn belly fat with the most enriching and empowering exercises and changed lifestyle. It is an effort which puts together your eating habits, workouts at home and also streamlines your daily time table.
Be sure to check with your healthcare provider before opting for any diet and fitness programs as you must have your health check up done first.
How to Lose Belly Fat With Natural Remedies:
There are ample methods to lose belly fat naturally. These home remedies to lose belly fat are just the most enriching way ahead. These natural supplements not just trim down belly fat but also tones the body and brings the most soothing effects. Some natural remedies to lose belly fat at home are:
1. Cranberry Juice:
Cranberry juice can be very strong and hard to drink on its own so dilute by adding ice and water and gulp it down. It helps in dissolving fat from belly and trims it down
2. Green Tea:
3. Hot Peppers Or Cayenne Peppers:
The age old remedy for reducing belly fat are hot peppers which boost up the complete body metabolism and thus helps in trimming down belly fat.
4. Chia Seeds For Belly Fat Reduction:
Chia seeds contain omega 3 fatty acids and antioxidants which help in increasing metabolism and thus reducing belly fat
5. Ginger And Mint Drink:
Prepare a hot water drink with ginger and mint leaves, and drink it twice a day as it helps in reducing belly fat as it contains enzymes which burn down the belly fat
Food to avoid if you have belly fat:
- Potato and chips
- Soda drinks
- Baked and processed foods
- Fried foods
- Refined sweeteners and sugars
- Fast food and junk food
- Boxed Fruit juices with sweeteners
- Corn syrup
Burn belly fat with a combination of all four factors beginning from improved lifestyle with less of fats and carbs consumption, exercise, yoga and foods which help to lost belly fat at home naturally.
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