Man and women have a different body and the fact that fat distribution in both sexes is quite contrary wouldn’t surprise anyone. Women are prone to stock fat to prepare the body for nourishing another life inside their body since puberty. These fat reserves are genetically stored in the lower abdomen, hip, and thighs in women whereas, in men, the fat gets reserved in the upper abdomen.
With our ever-changing lifestyles, job routines and even lack of time for oneself often lead to putting on extra pounds. Commonly it has been found that it’s the stomach area both in men and women, which gets excessively fatty at first. Once it gets its visceral layer thicker, it becomes really hard to get it back in shape.
Not that you don’t look good enough, it’s also an alarming situation regarding your health. According to health experts, this visceral fat behind the abdominal wall is linked to a high risk of diabetes and blood pressure, the low metabolic rate of the body and other heart diseases.
To achieve flat belly, there are numerous things to be done but everybody works differently so you have to choose through trial and error what works best for your body. Shedding extra pounds of an abdominal area requires hard work. There’s no magic trick for that. People often opt for wrong choices like dieting supplements, crashing diet plans or hardcore workout sessions. You may lose weight by doing all that but the quicker you drop those pounds earlier you will regain it.
A healthy lifestyle is an answer to attain a healthy lean body. Workouts may strengthen your core muscles but it won’t make your abdomen flat if your eating habits would remain unhealthy. Eating smart means eating in good proportions. Start your morning with good water intake before indulging yourself in any physical activity. This habit would clean your system from all the harmful toxin and free radicals.
Morning walk or a bit of stretching after rising up is very effective in keeping body toned especially the abdominal area. This should be followed by a good breakfast. Breakfast must include proteins, fruits, and fibers. A balanced and healthy breakfast is foremost important in attaining the overall trim structure.
Fibers keep your inner desire of eating more under control as it gives a feeling of fullness for at least next couple of hours. The reason behind a good breakfast is to have enough energy to take out physical tasks of the rest of the day.
Lunch should be based on fruit or vegetable salad. The amount of food intake should keep on decreasing as the day passes. Therefore food proportion of lunch should always be smaller than breakfast. Similarly, an early dinner is always advised so you may get time to digest it before going to bed. Health experts recommend there should be at least a four gap between dinner and bedtime. Skipping a meal has always been considered a bad move. Keeping stomach empty for a long period of time makes a breakdown of muscle tissue to get energy. This way the fat remains stored.
Daily intake of good amount fruits and vegetables will keep your metabolism healthy and digestive system active. Cutting out processed carbs and sugar is also necessary to lose weight around the belly area. It is near to impossible if you can’t omit processed food from your diet especially in the early stages of struggle.
Whole grain keeps your sugar levels controlled. Similarly, low-fat dairy food like skimmed milk and Greek yogurt are healthy alternatives to full-fat milk and regular yogurt servings.
Green tea is known to reduce belly fat. It is rich in antioxidants that work miraculously in cutting the visceral fat layer. It is always recommended to be taken several times a day to get maximum benefits. Also, it should be taken while hot to help increase the burning process of abdominal fat.
Belly blustering foods like lemon; grapefruit, apples, avocado, coconut, guava, and blueberries are highly enriched nutritious foods. They help in improving bowel movement and also keep the weight loss process geared up.
After strategically eating comes some effective exercises. High-Intensity Interval Training (HIIT) is a new revolutionary way of tricking your body in keep burning excessive fat without actually doing all the hard work. This technique involves switching between different positions and cardio exercises.
For example, you do a one-minute walk and switch to jog and then running. You may repeat it after every two or three minutes and then jump to another exercise like crunches or weight lifting or squat jumps. This way your body and mind get deceived and even you do the whole regime for just 20 to 30 minutes, the body will believe that it’s still working and the fat just keeps on burning.
Similarly, keep yourself active throughout the day. Even if your job needs you to sit for a constant couple of hours, you must take stretch intervals or walk for a while. Moving your body from time to time would lower your overall fat percentage.
Studies have shown that it looks less beneficial to the whole idea of reducing weight but in reality, people who have actually undergone through these interval movements have shed a tremendous amount of weight and that in a very short period of time.
Another important factor involved in a healthy lifestyle is balancing your stress hormones. Stress levels trigger the brain in storing fat. To overcome this, yoga and meditation are the best solutions. They regulate your stress hormones and don’t let your body fool you in stocking up fat. Foods rich in vitamin C also helps the purpose of normalizing stress levels.
A good night sleep consists of at least 8 hours daily for adults. Getting less sleep would also affect your health and causes you to gain belly weight. Make up your timetable and schedule your rest hours. It won’t only work for your abdominal fat but it will improve your general health.
Keep body hydrated by drinking at least 6 glasses of water exclusive of other drinks you take in a day. It will help you digest food better, lower your stress levels, regulates your hormones and also keeps you fresh throughout the day.
The Bottom Line
Whether you are man or woman, belly fat is the hardest chunk of excess weight to get rid of. All you need to do is be smart and change your habits of unhealthy eating or starving yourself for hours to a healthy lifestyle. Move around more, stay hydrated and don’t forget to meditate for a few minutes in a day.