Do you find it difficult to get into the jeans that she wore in her college a few years ago? Do you feel you are losing your self-confidence due to bulging stomach area? If belly fat is your concern, then you are not only the only woman in the world with this problem. Almost 50% and 60% of women in this world are not satisfied with the kind of belly they have and are looking for ways and means to reduce stored fat in their bellies. Many women love to have a perfect belly that professional athletes and celebrities have. If you want to have an almost perfect flat stomach, then you should be prepared to make some lifestyle changes to reduce excess belly fat from your body.
If you are an obese person, then it is a very difficult task to remove the abdominal fat from your belly. But if you are determined to have a flat stomach, then you need to make great sacrifices in life and also have a lot of patience to achieve your goal. It is important for you to cut way down on your favorites or burgers or pizzas and ice cream cakes and concentrate on eating only vegetables greens, and foods that contain high fiber. This is the only way you can reduce your waistline.
One of the best ways to get a slimmer waist is exercise. This article focuses on providing you with simple exercises you can do at home every day to help pump the excess fat that has accumulated around your abdomen area.
is normal to have a little belly fat which will help cushion the bones and organs and to protect them. However, excess belly fat is a matter of great concern and you will be able to get rid of the stresses of excess abdominal fat through exercise and take on a low carbohydrate diet . The following are some of the reasons why you have excess fat around the abdomen area
As they begin to age, the rate of metabolism your body decreases and this results in increased storage of fat in the abdomen. Women are easily susceptible to belly fat than men. Perhaps you wonder why some of your friends eating fried foods based on sugar and most often have a flat stomach and always put on fat around your abdominal area. The main reason behind this is that your friends have a rate higher than what will be subjected metabolism.
It has been shown that fat cells develop in your body depends on your genes. If your grandparents or your parents have excess abdominal fat, then also you have the same. There are two types of body structure: pear shaped and apple shaped. If you are pear-shaped, then the fat in your body meets in the lower part of your body such as the buttocks. If you are apple-shaped, then your body fat accumulates around the belly area.
If you are leading a sedentary lifestyle without exercise and spend most of their time sitting in front of the TV or computer, then you are sure to accumulate a lot of fat around your belly in a few years.
If you are falling into eating more than you should eat, then you are certainly going to gain weight easily. If overeating is coupled with a sedentary lifestyle, then you will gain belly fat in no time and will easily put on weight.
If you do not practice techniques being well and always slouch when you sit in the chair, then you are sure to capture the accumulation of fat around the stomach area. You should always sit upright in a chair.
Stress is one of the main reasons why people tend to hoard food around his waist. the level of cortisol will increase in your body that leads to belly fat. Diseases like breast cancer, sleep apnea, hypertension, cardiovascular disease and diabetes in women will result in the accumulation of fat around your abdominal area.
If you have sagging muscles around your abdominal area, then you can easily get excess belly fat.
As women tend to reach middle age, the body fat ratio will increase in proportion to their body weight. There is an increased risk of accumulation of fat around the waist area during menopause. Hormones play a vital role in regulating the concentration of fat in the body of a woman.
This has previously considered that belly fat is healthy as it could be used by a person whenever he or she needs some extra energy. However, times have changed now. It has been researched that excess belly fat will lead people to easily catch cardiovascular disease. Therefore, it is vital to every man and woman to keep track of your belly fat and always keep it under control. The following are the ways you can measure your waist:
Measure the narrowest part of the waist and then measure the widest part of the hip . To calculate waist to hip ratio, all you need is to divide the values for the relationship. If the ratio is about 0.8 or more, then you can easily fall prey to cardiovascular disease.
Body Mass Index or BMI is the ratio of weight in kilograms divided by the square of your height in meters. If your BMI is in the range of 25 to 29.9, then you are in the overweight category and if your relationship BMI is over 30, then you are an obese person. You will need to reduce your belly fat considerably if it is to remain free of health risks.
Use a tape measure to measure her waist up to her navel. You should breathe normally when taking the measurement. If waist size is 34 inches, then you are at a risk of chronic heart disease.
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If you find that you have excess abdominal fat, then you should immediately cut down on the consumption of carbohydrate-rich foods and start eating foods that are rich in fiber. The following are the super foods that will help reduce your waistline.
Along with these foods, but it is also important for you to do some exercises to reduce excess belly fat. You need to combine exercise and diet in order to get rid of belly fat efficiently. It is important for you to incorporate simple exercise routines into your daily routine so that you stay in the best shape ever.
And you can also read Top 15 best aerobic workouts at home to belly fat
there is no best exercise you can think of to reduce abdominal fat that crunches. It will help you burn stomach fat easily and if this exercise is coupled with an adequate intake diet, then you can see effective results in quick time.
This is another exercise that will help you easily get rid of stomach fat.
This exercise routine is very similar to creak exercise and this will have to rotate the shoulder in the direction of the other shoulder.
side Abdominal also will help eliminate excess belly fat and also help provide proper training for your love handles. It is very similar to crunch exercise. The only difference here is that you have to lift the right leg when is leaning left shoulder to the right shoulder and vice versa. Repeat 10 to 12 times on each side for 2 consecutive games.
This is another exercise that will help to remove excess fat around your abdominal area with ease.
Exercise plank rolling is another popular exercise that will work very well in the lower back, hip and abdominal area .
If you are a beginner trying to work the abdomen to remove excess fat, then you should try first out rotation lunge exercise.
side by side Bending not only helps reduce excess fat deposits in the stomach area, but also helps give the handles love in a perfect way.
If you are a beginner looking to do some exercises to reduce belly fat, then you should start with low impact exercises like exercises vacuum stomach. This is an exercise that focuses primarily on breathing.
you will need a chair for this exercise. It is a simple exercise that will help to reduce excess belly fat.
Walking is the exercise of another novice you have to do if you are looking to reduce excess belly fat. It is a fat burner whole body. brisk walking for 30 minutes a day for a minimum of 5 times a week will help you see a gradual change in their weight. It is a low impact exercise that will give you a good workout to your heart as well as help increase your metabolism.
Having mastered the art of walking speed, you can switch to trot that will help ease breaking excess body fat accumulated in your body, including your belly fat. It will help you stay fit, healthy and fight obesity.
If you want to break free from the monotony of doing the same exercise every time, then you can try to add one or two days of running the exercise in your exercise regimen. It will help make your heart beat faster; lose excess belly fat and also burn a lot of calories than walking or running.
One of the best ways to burn a lot of calories from your body as well as to shed the excess baggage you’re carrying around your waist it is doing cardio exercises. These exercises will help you easily remove excess belly fat. Cardio exercises for 30 minutes a day for at least 4 to 5 times a week will also help reduce stress, increase lung capacity, keeps your heart healthy and also improves sleep.
Swimming is a great exercise that will not only help eliminate belly fat but will also help you tone your body. Swimming will also help you get a cardio workout for your body. You have to choose the best strokes that are strenuous exercises tempo and even so they are able to burn many calories. It would be a great idea to swim at least once or twice a week at first.
All you need is to follow these effective exercises and simple to see visible difference in the size of your waistline after a few weeks. You can do all these exercises at home without the help or guidance of a professional trainer. If you have the willpower and determination to work harder to achieve your goal of losing excess belly fat, then it can be easily reduced by making these simple but effective exercises. Remember, there is no gain without pain and reduce the size of the belly is not hard to pinpoint things.
This article was originally published on myhealthtips