Discover How to Lose Belly Fat with Diet and Exercise Tips for a Flat Stomach.
What Causes a Fat Belly?
Where we store fat (surplus calories) is largely a combination of gender, age and genetic inheritance. Men tend to store fat around their middle (apple shape), whereas women typically store fat around the pelvic region, hips, butt and thighs (pear shape). However, women are prone to develop an apple shape in mid-life, after menopause. This is because the female hormones are present in smaller amounts and so their shape tends to become more 'male'.
Most of us develop body fat because we eat more calories than we burn in exercise.To get a toned flat stomach you will need to lose the fat that is covering your stomach muscles, and the best way to lose belly fat is a combination of changing your eating habits, so your body stores less fat, and doing cardio exercises to burn your existing stomach fat.
Tummy reduction and diet are interlinked.What you eat and the way you eat is very important if you want to have a flat stomach.
And its not just what you eat or don't eat. When and how often you eat is equally important and determines whether your body stores fat or burns it even when you rest.
1.Breakfast is the most important meal of the day. It aids weight loss as part of a balanced diet and healthy lifestyle.
What Causes a Fat Belly?
Where we store fat (surplus calories) is largely a combination of gender, age and genetic inheritance. Men tend to store fat around their middle (apple shape), whereas women typically store fat around the pelvic region, hips, butt and thighs (pear shape). However, women are prone to develop an apple shape in mid-life, after menopause. This is because the female hormones are present in smaller amounts and so their shape tends to become more 'male'.
Most of us develop body fat because we eat more calories than we burn in exercise.To get a toned flat stomach you will need to lose the fat that is covering your stomach muscles, and the best way to lose belly fat is a combination of changing your eating habits, so your body stores less fat, and doing cardio exercises to burn your existing stomach fat.
Tummy reduction and diet are interlinked.What you eat and the way you eat is very important if you want to have a flat stomach.
And its not just what you eat or don't eat. When and how often you eat is equally important and determines whether your body stores fat or burns it even when you rest.
1.Breakfast is the most important meal of the day. It aids weight loss as part of a balanced diet and healthy lifestyle.
2.Increase your three meal pattern to five or six meals.This helps in decreasing your intake. It also suppresses the appetite and prevents bingeing. Bingeing is the act of eating snacks and other junk in between meals.
3. A diet rich in complex carbohydrates and low in fat proves beneficial. Increase the dietary fiber, as it contributes to satiety. This ensures decrease in intake. Foods that are a storehouse of dietary fiber are vegetables, raw fruits, whole grains, cereals and so on. Opt for fresh vegetables and fruits, instead of juices, as the latter is devoid of fiber.
4. A healthy breakfast helps to suppress the appetite, throughout the day. Skipping meals increases the pangs of hunger by the end of the day. This results in bingeing excessive calories and fat.
5. Adequate amount of water, around eight to ten glasses, helps in the removal of drugs, toxins and other metabolites.
6. Avoid refined and processed foods, such as sugar, white flour and so on. Fresh and wholesome foods are better, as they are more nutritious and healthy.
7. Avoid the use of clarified butter, margarine, lard and butter and other forms of saturated fats. Vegetable oils, such as groundnut, safflower, sunflower, soy, and flaxseed oil are unsaturated and healthier to the system.
8. Replace whole milk and dairy products with skimmed milk and fat free milk products.
9. Deskinned poultry, fish, egg white and lean meat are good sources of high quality protein. Avoid processed meat, such as hamburgers, as they have fat layered between them.
10. Eat more fibre
Fibre is essential for a flat tummy. It aids the digestive system by soaking up water in the gut, softening food and making it easier to eliminate from the body.
11. Chew your food properly
If you don't chew properly, it may lead to wind and bloating. The process of chewing also alerts the stomach to start producing hydrochloric acid, which it needs to digest its contents.
Reducing tummy is also possible by regular activity. Increase your physical activity at home by dusting the house, cleaning the car and scrubbing the floor. Opt for washing clothes by hand, as it involves bending and other kind of expenditure. Use the stairs, rather than using the elevator. Walking, swimming and jogging are exercises that fail to require any sophisticated gym equipments and are easy to practice at any part of the day. Bend forward to touch the floor and raise yourself. This is a simple exercise to help in a flat tummy.
Lift your legs and bend the knees at 90 degrees. Lift your hips with the legs in the air and hold. Bring them back to the floor and lift them. Perform this for eight to twelve times, for thrice a week. Alternative therapies, such as meditation and yoga are also helpful in reducing tummy.
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