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It’s Time To Start Losing Belly Fat Without Starving Yourself

How To Lose Belly Fat: The Key Lies In Lifestyle and Dietary Interventions

Everyone has their trouble spots when it comes to weight loss. We all have areas on our body that we love and areas on our body that we hate.  Belly fat is often one of the hardest places to lose. So what will it take to get the weight off?

The biggest part of learning how to get it off and keep it off is to get a positive attitude about it and keep that positive attitude. Unknowingly, your daily habits and patterns, along with some of the food that you eat, can actually make your belly look bigger. You are your own worst enemy so if you can beat your own demons then you are well on your way to winning the battle to weight loss.

Here’s what you need to know about how to lose belly fat, for good.

Diet

No matter how may crunches you do, or leg raiser, you will not be able to target the fat in your abdominal region. The reason being, you can NOT localize fat removal. Doing sit ups and crunches only work the abdominal muscles and have absolutely no effect on the fat burned in that area. The best way to lose that ugly fat is through diet. Once your diet is in tune, you will slowly see the fat melt away. Increase your intake of healthy fats like Omega 3 fatty acids and the mono and polyunsaturated fats found in olive oil. An increase of healthy fats actually helps boost your metabolism and inhibit fat-burning enzymes in your body, thus enabling you to burn that belly fat quickly.

Exercise

The exercise program is just as important as the diet program. A few good examples would be a high cardio workout. This would include jogging, yoga, or really just anything that will get your heart rate up and your metabolism in overdrive. Walking is an excellent way of getting rid of the bulge that we all fight with. Not to mention that walking is easier on our joints and that can end up helping us all in the long haul. Remember, the walks don’t have to be miles long, just long enough to get your heart pumping and your metabolism up.

Posture

Do you know that your weight gain may be due to some habits you are addicted of doing especially after meals? These habits may affect your rate of metabolism and digestion as well.  Rest after a meal to allow the body a chance to digest the food. Sitting does not directly cause fat gain, however it can create lethargy which helps build fat due to lack of activity.

Alcohol

Alcohol such as beer have yeast, fat and a high concentration of unhealthy sugars and empty calories. If you must consume wine, then opt for a deep red wine. Red wines are wines that are generally lower in sugar than a white wine or a beer. Red wines are made keeping the skin of the grapes on, which also makes the wine more rich in minerals than the white wine counterpart, which is made from only the core of the grape.  Frequent beer drinkers develop a beer belly because they consume vast amounts of beer but do not work it off right away.

Cut Out Soda

High in calories, soda has no nutritional value whatsoever. They contribute to obesity as well as diabetes, tooth decay and weakened bones. They have also been linked to depleting the body of vitamin A, calcium and magnesium–all nutrients needed for healthy weight loss. Consuming soda also has a profound effect on the taste buds. Some research suggests that soda, even diet soda, can actually make you feel hungrier given the artificial sweeteners that signal the brain to crave extra food. This can make losing weight a lot more difficult.  Changing to diet soda instead of regular soda does not help either. It is nearly impossible to lose weight if you’re drinking soda. Cut soda out of your diet completely and substitute it with water. This is an effective way to lose weight.

Losing weight takes commitment to yourself. These are just helpful tips to getting you on your way , the rest is up to you and how much you want lose and how far you want to go.

 

Planking: Great Exercise To Shore Up Your Core Mucle and Help You Lose Abdominal Fat

What Is Planking?

Planking is an exercise fad that had quickly became a huge hit.  Also known as the Lying Down Game, it is an activity consisting of lying face down—sometimes in an unusual or incongruous location. Both hands must touch the sides of the body. Some players compete to find the most unusual and original location in which to play. The term “planking” refers to mimicking a wooden plank. It is a great exercise to condition your core and build resistance in the abdominal area. It does not require any additional equipment and can be done everywhere.

lose abdominal fatWhat It Does To Your Body?

Planking can be considered as one of the best exercise for stomach, abdomen and back. It can shore up your core and builds isometric strength to help sculpt your waistline and improve your posture. And depending on the type of plank you try, you can also engage your back, arms, shoulders, glutes, and hamstrings.

The Importance of Core Strength

Abdominal muscles must provide support for our entire back and spinal column. In doing so, they also play a vital role in preventing injuries. However, for them to perform this function successfully, our core muscles have to be strong and trained on a regular basis. What all this means is that doing plank exercises every day is a great way to strengthen your core, and in doing so, support your spine.

Related Article: Maximize Your Exercise Routine With These Right-At-Home Workout Equipment

The Major Benefits of Planking

  • Toned belly – Planking will help build your deep inner core muscles that lay the groundwork for that six-pack look. As your abdominal muscles become stronger, your mid-section will tighten.
  • Reduce back pain – Planks work for back pain because they strengthen your core, which has the pleasant “side effect” of reducing back pain. They also strengthen your back muscles, especially those in your upper back.
  • Flexibility – While building strength, planks also increase flexibility in your posterior muscle groups. The muscles around your shoulders, collarbone, and shoulder blades will expand and stretch (an area that often receives little attention), as will your hamstrings and even the arches of your feet and your toes.
  • Improve balance and posture – To do a plank correctly, you must engage your abs to stay upright. Side planks or planks with extensions are particularly beneficial for building balance, as are planks performed on a stability ball.

How To Hold A Plank Position

  1. Get into push up position on the floor.
  2. Now bend your elbows 90 degrees and rest your weight on your forearms.
  3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
  4. Your head is relaxed and you should be looking at the floor.
  5. Hold the position for as long as you can.
  6. Remember to breathe. Inhale and exhale slowly and steadily.
  7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

Do Not Commit These Plank Mistakes:

  1. Allowing your hips, head, or shoulders to drop
  2. Placing your hands too close together, which creates internal rotation and instability at your shoulder joint
  3. Holding your breath
  4. Trying to hold the position too long – it is better to maintain proper form for a shorter period of time than to hold improper form for longer.

Be Cautious Doing Planking Exercises If You Have These Risks:

  • Prolapse – a condition in which one or more of the pelvic organs comes down or bulges into or out of the vagina, often with the sensation of ‘something coming down below’. The pelvic organs consist of the uterus, bowel and bladder.
  • After prolapse surgery
  • Pelvic pain conditions
  • Weak or poorly functioning pelvic floor muscles
  • Previous childbirth
  • Overweight

Have you ever tried planking to help with your weight loss goals? Share us your thoughts and experience. Meanwhile, follow us on Facebook  and Twitter or sign up to our newsletter for more of weight loss tips weekly

 

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