Belly fat can result in a number of health implications but following a healthy lifestyle including exercising can help shift the unwanted fat. It is a known fact that in order to lose weight your diet must be in a calorie deficit which means burning more calories than you are consuming, however sometimes even with exercising regularly, it can be hard to burn belly fat.
There are a number of reasons why people gain excess fat around their stomachs including poor diet, lack of exercise and even stress.
There are certain foods that you can incorporate into your diet that can help you shift that unwanted fat around your stomach.
Bananas contain around 422 milligrams of potassium which is a mineral that can help limit the amount of belly swelling sodium in your body.
The fruit can also help boost your metabolism which is helpful in burning more calories throughout the day.
Other foods like eggs, fish, legumes and nuts are all excellent protein sources for your body.
Protein has been proved to be one of the most important macronutrients for weight loss and can be particularly effective in reducing abdominal fat.
One study showed that people who ate more and better protein had much less abdominal fat.
Because your stomach contains a high amount of fat cells, targeting it with foods that have been linked to reducing the level of fat cells will help you lose weight much quicker.
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Citrus fruits like oranges are packed with vitamin C, an essential vitamin that the body needs to keep healthy.
Ditching sugary processed foods and fizzy drinks is a must when it comes to shifting belly fat.
Switching coffee for green tea can help burn abdominal fat as it is packed full of antioxidants and can increase your metabolic rate.
If you consume some green tea before exercising, these antioxidant compounds can also increase your fat burning during cardio exercise.
It can also help suppress your appetite when drunk in the morning, meaning you are less likely to consume a lot of food throughout the day.
Water is essential when trying to lose any amount of weight and water helps in the digestion of food and can help burn more calories.
It can help increase your metabolic rate and you should drink between one to two litres a day to see results.
It can be particularly beneficial when consumed before meals as it may help suppress your appetite, meaning you will eat less food which will reduce your overall calorie intake.
Exercise should be incorporated into any weight loss journey and its benefits extend losing weight.
However there are certain exercises you can do from the comfort of your own home to target that stubborn fat.
David Wiener, Training Specialist at Freeletics explains how belly fat can be uncomfortable and harmful too.
He said: “High Intensity Interval Training (HIIT), is one of the best ways to burn calories, lose weight, and see results fast. The HIIT training approach involves sessions of intense exercising periods followed by varied recovery times which boost the metabolism and maximise the oxygen intake.
“Due to those high intensity working periods, your body experiences an oxygen deficit and needs to restore itself to pre-exercise level.”
David explains the best workout routine to help target that belly fat.
Dynamic Warm Up
10x arm and leg dead lifts (L)
10x arm and leg dead lifts (R)
10x standing scales
10x windmill backwards
10x plank leg lifts
10x ground supermen
10x knee push ups
Complete 3 rounds
14x plank knees to elbow
Complete 6 rounds
4x sphinx push ups
5x high side plank crunch (L)
5x high side plank crunch (R)
Active Cool Down
30s chest stretch (L)
30s chest stretch (R)
30s shoulder stretch (L)
30s shoulder stretch (R)
30s triceps stretch (L)
30s triceps stretch (R)
30s standing side stretch (L)
30s standing side stretch (R)
50x sit ups
40x sit ups
30x sit ups
20x sit ups
10x sit ups
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