How to Reduce Belly Fat or Stomach
Nowadays when we look at a lot of older people, the thing that catches our eye the most is their huge belly fat(low belly fat). Many people have dry mouth but the big stomach. Many may laugh at this, but do you know how terrible this huge belly is for you? If the abdomen size is more than 39.5 inches for men and 35.5 inches for women, it can lead to heart disease and diabetes. And we are sitting with this most dangerous belly. Besides, huge belly (waistline or abdominal girth) but it destroys all your beauty, you are the laughing stock of everyone. For those who work all day, do not do any work or move, it is obvious.
Here is how you can get rid of lower belly fat:
1. Abdominal exercises need to be done regularly:
You don’t just have to do cardio, you also have to do abdominal exercises. Do abdominal exercises after doing cardio (at least 5 days 30 minutes a week). Abdominal exercise 3 days a week (one day after another) is enough. Don’t do more than that. Do not put too much pressure on the abdominal muscles. Inhale and exhale slowly while doing abdominal exercises. Exhale when you go up, breathe when you go down. Don’t put pressure on the neck muscles.
Make sure your posture is right while doing abdominal exercises. When doing abdominal exercises, make sure that the abdominal muscles are exercising properly. Do three sets of each exercise 15–20 times. Do each exercise slowly don’t rush. If you do the whole body exercises, you will exercise the muscles of the abdomen and the surrounding muscles. One of the popular exercises for the abdomen is the crunch.
You can do yoga, pilates, types of exercises. Oblique and twist and good. Another very good abdominal exercise is the reverse crunch. You can also do cardio dance, kickboxing, stepper, etc. cardio exercises to reduce the abdomen. If you just walk or do cardio, the shape of your stomach will not be normal or flat in life. Again, even if you only do abdominal exercises, but will not, you have to do cardio. When doing cardio, keep the abdomen inward.
2. Proper diet:
If you do abdominal exercises and eat more, then it will not gonna help you. You have to follow a balanced diet, eat little by little, or control portion junk / fast food, sweet food should be omitted. Calorie-based foods should be eaten. Low-calorie foods, fruits, salads, fiber foods, vegetables should be eaten more. Lots of water and eat rice, white flour, potatoes, pasta, or noodles should be eaten sparingly. Excessive rice or sugary foods increase the stomach of many peoples.
3. It is better to get into the habit of going to the gym:
There you will find a complete guide to abdominal exercises. There are also many machines that are good for abdominal exercises. But there is no end to the abdominal exercises. Along with the abdominal exercises, you have to do oblique, waistline exercises as well. It is better to know and understand how to do abdominal exercises. In addition, those who have back pain can not do a lot of abdominal exercises. Also running to lose belly fat.
4. Adjust your posture:
If you do not practice the correct posture, the stomach will swell. When you do not sit, do not stand, stay straight. Keep your spine straight. Stretch (not too much) or straight from head to toe while standing. For example, the ears will be along the shoulders, the shoulders will be along the waist, the waist will be along with the knees, the knees will be along the feet. There will be tension up to the waist while sitting. There will be tension on the front of your shoulders or behind your chest. Pull the abdomen inwards while standing or sitting. Practice this way. Avoid standing or sitting upside down.
5. Measure with a tape measure:
Measure with a tape measure on a specific day of the week to find out if your stomach size (mentioned above) is at risk or improving. Notice how the change is happening. You can write it down in a notebook and see what progress is being made later.
6. Walk slowly:
Don’t be impatient, the fruit of something does not come in a hurry. Be patient and stick. It may take at least two to four weeks for the stomach to begin to coma. It depends on a lot of things. For example: on your age, diet, what kind of exercise you do, etc.
7. Adhere to a healthy lifestyle:
Such as eating on time, sleeping, not drinking alcohol or smoking cigarettes, eating three hours before going to bed at night, exercising regularly, not eating too much, etc. Eating time schedule.
8. Eat differently one day a week:
Don’t deprive yourself every day, eat favorite food one day a week, then your digestion process will be fine, your body will be able to digest all kinds of food. Maybe it’s outside food, biryani, or sweets.
9. Consult with a doctor:
You may have other physical problems, such as gas if your stomach does not swell or swell. In that case, you have to see a doctor.
If you follow the above rules, your stomach will be reduced. Eating properly and exercising is the ideal rule to reduce the stomach. I have seen many people use ab king pro, sauna belt, etc. to reduce the stomach. As far as I know, there is not much work in these. Moreover, if you do any abdominal exercises without warming up, there is no work. I believe you can too.
Not only sound education but his alertness and dedication too are most required. If you want to tone or reduce your stomach then these are effective.
The bottom line
Stomach fat, or belly fat, is connected to an expanded danger of specific maladies.
Most people can diminish their stomach or belly fat by taking on key way of life changes, for example, eating a solid eating regimen stuffed with lean protein, vegetables and natural products, and vegetables, and practicing consistently.
- 26 Simple Diet Tips to Reduce Weight and Stay Healthy.
- How to achieve ideal body weight. The ultimate solution.