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Quick Healthy Ways To Lose Belly Fat – Doing 100 crunches every day is not the best way to lose belly fat fast! Learn these simple exercises to help get your midsection in better shape.
When most people say they want to get in shape, the focus is on their midsection: the goal is a toned stomach and a six-pack. And while many people have unwanted belly fat that they want to get rid of, especially as they age, belly fat can also pose serious health risks.
Quick Healthy Ways To Lose Belly Fat
You might think that doing abdominal exercises like crunches or crunches every day is the best way to get in shape, but it takes a little more than that.
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Learning how to lose weight, especially how to lose belly fat fast, is a common health goal, but it takes focused exercise and diet to target that area. These 13 exercises can help you reach your fitness goals in tandem with a healthy, balanced diet.
There are many reasons why people accumulate excess belly fat. Any combination of poor diet, lack of exercise, sedentary habits, stress and hormones can contribute to a growing waistline. However, the main causes of belly fat are poor diet, age and your metabolism.
The type of fat you accumulate can affect how quickly and easily you can lose belly fat.
There are two types of belly fat: subcutaneous fat, which is just under the skin, and visceral fat, which surrounds your organs. Women tend to accumulate more subcutaneous fat and men more visceral fat.
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Subcutaneous fat is the type of fat you can feel when you gain a belly and is not usually associated with many health problems like visceral fat. However, it tends to be more “shaky”, which bothers many people who are concerned about their weight.
Excess visceral fat can cause many health problems. It is associated with increased insulin resistance, which means a higher risk of diabetes. It has also been found to contribute to inflammation in the body, which is linked to an increased risk of heart disease, metabolic problems, diabetes and other problems such as depression and psoriasis.
Foods with trans fats are more likely to cause belly fat because they cause inflammation in the body and increase the risk of metabolic syndrome, making it harder to burn fat.
Losing belly fat may require making a few adjustments depending on what is causing the excess fat. To lose either of the two types of belly fat, exercise and diet are key. The good news is that when you start losing belly fat, the visceral usually goes first!
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But this means that subcutaneous fat is harder to burn. Focusing on a low-fat diet, getting enough sleep, reducing stress, and doing fat-burning exercises like HIIT will help you lose subcutaneous fat.
HIIT involves short periods of exercise alternating with intense bursts of anaerobic exercise and is an excellent fat-burning workout. However, if you are just starting out, you can start with these easier exercises and work your way up.
Your weekly exercise routine should include strength training and cardio or aerobic exercise. Weight training helps you burn more calories each day and can improve your resting metabolism, while cardio and aerobic exercise especially burn visceral fat.
Great cardio to help lose belly fat is running, cycling, swimming and cycling, but there are many types of exercise that can get your heart pumping. When choosing which cardio to do, be sure to choose something you’ll enjoy so it’s not something you dread every time you work out.
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Exercising for at least 1 hour 4 times a week can do wonders for your overall health, including reducing your waistline. Try these 13 exercises to help you lose belly fat:
Lie flat on the floor and raise yourself up on your elbows and toes. Keep your back straight and core tight as you hold this position for as long as you can (aim for at least 30 seconds).
Stand with your feet shoulder-width apart, bending your knees to go into a squat. Place your hands on the ground at the sides of either leg. Push your hands into the floor and jump back until you end up in a plank position. Then jump forward (with your hands on the floor) until your feet are almost under your chest. Jump explosively into the air with your arms overhead. Repeat when you land.
In a plank position, pull your right knee toward your chest. Then return your body to plank position. Bring your left knee toward your chest and continue to switch legs while maintaining the plank position.
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Sit on the floor with your legs extended and raised just off the floor. Then bend your knees slightly as you lean back. Keep your legs up, keeping your torso at a 45-degree angle, and twist your torso to the right. Pause here and focus on squeezing your obliques (move your torso, not just your arms!) Turn your torso to the left and repeat, alternating these movements on each side.
Walk or jog on an incline (either outdoors or on a treadmill) for 20-30 minutes. Alternate running and walking every 5-10 minutes.
Run as fast as you can for 20 seconds, then slow down or rest for 40 seconds. Repeat for 10 minutes. This can also be done indoors on a treadmill.
Lie flat on the floor and raise your legs in the air until they are at a 90-degree angle. Bend up and try to touch your feet with your hands. Raise yourself up and down, trying to get as close to your toes as possible.
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Lie down with your legs bent straight and your feet flat on the floor. Keeping your feet shoulder-width apart, lift your head slightly and bend sideways to the right while trying to touch your right heel. Keep your head up and bend to the other side as you try to touch the other heel.
Lie flat with your legs extended and your arms at your sides. Lift your feet off the floor until your body is at a 90-degree angle. Slowly lower your legs down and just before they touch the floor, bring them back up and repeat.
While holding the kettlebell, bend at the hips so that the kettlebell hangs straight down. Gently rock your body back and swing the kettlebell between your legs. As you contract your glutes, push your hips forward, swinging the dumbbells forward. Swing the kettlebell back and forth, keeping your glutes and core tight.
In a sitting position with your legs extended, bend your knees and place your feet flat on the floor. Lean back and support your body with your elbows, then lift both legs off the floor. Bring your knees closer to your head, then lower your legs to the starting position and repeat.
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Stand with your feet hip-width apart. While standing still, bring your right knee as close to your chest as possible. Jump onto your left leg and try to do the same. Run in place alternating legs, trying to lift each knee as high as you can each time. There is a lot of advice out there on how to lose weight fast, some good, some bad. While your main reason for wanting to learn how to lose belly fat may be due to vanity, there are also many compelling ones
For example, dangerous visceral fat — the type of deep fat that tends to accumulate near your abdomen, surrounding your vital organs — increases your risk of serious conditions. You’re more susceptible to heart disease, diabetes and other problems if you gain weight around your midsection.
In fact, being overweight is a major risk factor for chronic diseases worldwide. Fortunately, research shows that losing just 10–20 pounds (or about 5 to 10 percent of your total body weight) can make a real difference in staying healthy in old age.
Maybe you’ve had periods in the past where you’ve watched the numbers on the scale drop, but still haven’t seen a corresponding loss of belly fat. For many, losing excess fat around the midsection is one of the biggest obstacles to trimming.
The Best Way To Eat To Lose Belly Fat
The World Health Organization estimates that at least 40% of the world’s population is overweight. Obesity and being overweight can contribute to health problems, such as:
So how do you lose belly fat and maintain a normal body mass index? Here are suggestions for healthy trimming:
From nature, instead of fake foods found in packages or boxes, is one of the best (and easiest) things you can do for your well-being. think:
Ultra-processed foods, on the other hand, are what you want to avoid at all costs, as they have been linked to obesity. These are most of the foods you’ll find in your local supermarket: bagged, boxed, frozen, the stuff full of unhealthy additives and preservatives you don’t want to put into your body.
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You probably already know that sugar is really bad for you. You especially want to avoid added sugar when trying to lose weight, including hidden sources of sugar like sweetened dairy products, juices
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