Every pound of excessive fat on the body causes 4 pounds of pressure on the knee joints, which greatly increases the muscles’ load, resulting in tiredness and joint fatigue in the long run. But losing belly fat isn’t hard. Controlling your diet and regular exercise are the best ways to lose belly fat initially. Once you tune up yourself with these, you can add up more ways lose belly fat to your routine. Burning belly fat is essential to ensure a healthy and active life and keep you safe from the hazards of getting into arthritis.
8. Manage Your Sleep Routine
The best ways to lose belly fat begin from managing sleep timings. Staying awake late at night is a bad idea. Keeping a routine is healthy and the biological clock ticks as it should, keeping the body functioning as it should. If the sleep routine is lost, the body starts consuming more food to compensate for excessive energy usage at wrong times. Unchecked sleep timings result in increased cortisol production which breaks down muscle mass and decreases efficiency of insulin.to lose belly fat, keep a healthy sleep routine.
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7. Skip The Abdominal Crunches
Sticking to crunches to lose belly fat will not work. With layers of adipose/fat tissue on top, the muscles may become toned but the fat will go nowhere. Burning belly fat is more effective by engaging in exercises that simultaneously engage multiple muscles. Cardiovascular exercises focus on these types of workouts and are a good way to learn how to lose lower belly fat.
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6. The Way To Lose Belly Fat is To Reduce Sugar
A diet to lose belly fat must incorporate as low sugar as possible. Simple sugars are easily digested and stored as fat in adipose tissue instead of glycogen in liver. Burning belly fat requires skipping sugar in diet whenever possible. For a diet to lose belly fat, skip sugary stuff and instead opt for foods that contain proteins such as fish and lean beef, skip sugary cereals and go for whole grain products including bread and eat more vegetables. Go for a healthy and refreshing green tea or straight black coffee instead of lattes that are more dessert and less of a beverage while on the other hand you can try these list of fat burning foods often.
Not only do green teas contain zero calories but have high dosage of antioxidants which fight free radicals that cause cancer and aging. They also boost metabolism which is essential for burning belly fat. These foods help you follow the best ways to lose belly fat as they take ample time to digest and hence keep the stomach fuller and hunger cravings at bay.
5. Vitamin C is Essential
Stress is the leading cause of obesity as the body secretes increased amounts of cortisol in stressful times. The best ways to lose belly fat include taking vitamin C that is excellent in containing the abnormal spikes in cortisol hormone caused by high stress. For a diet to lose belly fat, having ample amount of Vitamin C is important for burning belly fat.
It has the added benefit of countering common cold. Vitamin C is also significant to lose belly fat because it helps the body in producing carnitine which in turn converts fat in to energy by catabolizing excessive fat deposits (largely in the belly area) into energy. Good sources of Vitamin C are fresh fruits (orange is very high in Vitamin C), mango, papaya, citrus fruits and berries such as raspberries, strawberries and cranberries.
4. Saturated And Polyunsaturated Fats
You can never know how to lose lower belly fat, if you cannot differentiate between saturated and polyunsaturated fats. Fat is the highest food source of energy with 37 Kilojoules of energy per gram. However, when not used, this energy is stored in the body as fat. Since the body’s metabolic processes require energy to function efficiently and effectively and fat is high in them, they are good for consumption. But for a diet to lose belly fat, care must be taken to distinguish saturated and polyunsaturated fat, which has incomplete hydrocarbon chains and contain Omega 3.
Saturated fats are found in prepackaged and processed foods such as salted chips, jellies and condiments and the body readily stores them in fat deposits, making it harder to lose belly fat. Unsaturated fats on the other hand are not readily stored as fat deposits and are digested for energy, helping the body get energy critical for metabolic processes. Good sources of unsaturated fats are salmon, nuts such as hazelnuts and almonds and vegetable oils. However, in both cases this energy acquired from fats should be released by exercise. Therefore a keen eye is required on the intake of fatty substances in order to ensure burning belly fat.
3. Keep Breathing Under Check
Breathing is vital to metabolic processes and shows the inner state and emotion of the body. Burning belly fat becomes easier with the simple awareness of rate of breathing at different times. Even when busy in different activities, keeping a check on breathing allows control over many processes inside the body. The human body under stressful and tense situations not only releases adrenaline and cortisol but also increases rate of breathing for increased oxygen intake.
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A good way to counter this situation and to lose belly fat is to check rate of breathing and instead of letting it become erratic and uncontrolled, breathe in short rapid breaths and slowly change them to long, relaxed breaths. Focus more on exhaling rather than inhaling. It helps soothe stress and gain control.
2. Refrain From Miracle Drugs, Fad Diets And Machines
The biggest hurdle in losing belly fat is this multitude of products that offer guaranteed removal of excessive fat deposits and a slimmer, younger physique in just a few days. Not they may end up doing as they promise but the success will be short lived. Not only do they end up damaging the internal health of the body and disturbing the biological clock to a great extent but they also make the lost fat come back in far greater amount and in a short period of time. The fat that comes back is harder to get rid off as well. The best way to lose belly fat is to avoid these so called miracle cures at all costs.
1. Abdominal Exercises
Belly fat is considered one of the most annoying and frustrating health hazard. It eclipses the body’s natural look, beauty and attraction. It causes a plethora of health problems and slows down bodily movements. However, abdominal exercises are great ways to learn how to lose lower belly fat. They are focused on the excessive fat deposits in the abdominal area and burn them with greater effectiveness and leave the abs lean and healthy. Some good abdominal fat reducing exercises are given below.
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i) The Side Plank
The side plank is a great exercise to lose belly fat because it is one step up than the orthodox plank and in this position; the body ends up supporting its entire weight. Lie on either side of the body with the elbow of that side under the shoulder and the legs together. Place the other hand on the shoulder of elbow supporting body or on the same side of hip. Now flew your abdominal muscles and lift the hips off the floor until your forearm and legs are supporting the weight of the body. Keep your vertebrae straight and legs taut and straight. Do not misalign the body and make sure the form makes a diagonal line. Hold the form for at least 30 seconds. If unable to do so, increase timing gradually from the best achieved and keeps increasing. When done, switch sides and repeat the exercise.
ii) The Alligator Drag
The Alligator Drag is an excellent exercise to lose belly fat because in this form the core muscles of the body, specifically in abdominal area are under continuous and strenuous use to balance the body, which requires tremendous energy and it is a flexible exercise in which cardio can be mixed. This results in an exercise which not only adds to the makes lose belly fat and increases endurance but also adds to muscle mass as a result of strength training. To start off, pick a spot which has no obstacles for 15 to 20 yards. Get hold of an object which will go over the terrain without friction. Get into the same position as in a pushup stance and start walking in forward direction with the hands down low. After completing the distance, rest for a minute or a minute and a half, then repeat.
The best way to lose belly fat is not a single lane highway without any twist, turns and obstacles. It requires patience, self-restraint and endurance to make it work. A single fad diet or miracle drug or device will not make the idea to lose belly fat possible. When learning how to lose lower belly fat, remember to incorporate multiple exercises, a good diet combined with a healthy routine to make things work. A good diet to lose belly fat, some exercise and optimistic approach to burning belly fat will definitely keep the body in a slimmer, beautiful and healthier form.