Many people do not like the thought of exercising this much and usually give up and depressingly watch the scales rise higher and higher. However, you do not have to be in shape and young to do this. If you are in shape, jogging for 30 minutes 3-4 times a week is necessary, however, if you are not in shape walking on a treadmill at a high incline will do the trick. Simply sitting on a back pedaling casually while you watch TV or walking on a flat incline watching TV might help you maintain, but unless your heart rate reaches a certain height, you will not be targeted belly fat.
The top 5 foods and exercises to make you lose belly fat
So, with that being said, remember the above cardio is ALWAYS #1 when trying to exercise to lose belly fat or to just lose belly fat in general. Anything anyone else tells you differently is trying to make money off of you using their latest and greatest gadget. There are some diets that do actually work and are effective at losing belly fat fast such as the Official HCG diet plan, but mind you, the ones that do this are very difficult to follow and often times not healthy for your body. You may want to consult a doctor before using them. A healthy diet plan to eat and lose weight I have used myself that really helps you to lose belly fat long-term, is great for all ages and couples a lot of what is advised in this article is the Diet Solution.Top 5 Foods to Lose Belly Fat:
Avocados – These contain healthy mono-saturated fats that keep your blood sugar from rising. When your blood sugar rises, your body stores belly fat.
Fresh Fruit – Pectin is a chemical that
limits the amount of fat your cells absorb. Although most fruits produce
this chemical, the major pectin producers are apples bring #1 and
berries #2. Citrus fruits and Vitamin C filled vegetables are another
major candidate that allows your body to burn 30% more calories during
exercise.
Soybeans – Soybeans contain the chemical lecithin, a chemical that keeps your cells from accumulating fat. Lecithin also breaks down fatty deposits in your body.
Whey Protein Shakes – You will notice a lot of very fit people drink protein shakes and they do this because they help rebuild muscle, speed up metabolism, help curb your appetite along with many other health benefits. However, if you are specifically trying to lose weight, make sure the shake is a low calorie protein shake like whey and is an isolate protein.
Green Tea – Green tea is widely known for its awesome health benefits due to its high antioxidant properties, but it is also well-known for its ability to increase your metabolism. Consume 2-3 cups a day to really reap the benefits.
Walking Up an Incline – If you can’t brave jogging the walking up a steep incline for 30 at least 30 minutes is your next best bet. Riding bikes and doing the elliptical can work, but most people do not know how to utilize them correctly to burn enough calories.
Abdominal Exercises Without Added Weight –I say this because if you are looking for a flatter belly, you will want to tone your muscles rather than bulk them up. Muscles under belly fat just make you look fatter, but toning existing muscles will not.
Stability Crunches – These are any ab exercises that are done on a stability ball. Using the stability ball adds extra resistance and targets more of your core then most ab workouts.
Crunches with Arms and Legs Raised – If you do not have a ball, doing various type of crunches with your arms straight out or legs lifted off the ground will add more resistance then with arms behind the head and feet flat on the floor.
Soybeans – Soybeans contain the chemical lecithin, a chemical that keeps your cells from accumulating fat. Lecithin also breaks down fatty deposits in your body.
Whey Protein Shakes – You will notice a lot of very fit people drink protein shakes and they do this because they help rebuild muscle, speed up metabolism, help curb your appetite along with many other health benefits. However, if you are specifically trying to lose weight, make sure the shake is a low calorie protein shake like whey and is an isolate protein.
Green Tea – Green tea is widely known for its awesome health benefits due to its high antioxidant properties, but it is also well-known for its ability to increase your metabolism. Consume 2-3 cups a day to really reap the benefits.
Top 5 Exercises to Lose Belly Fat:
Jogging – Jogging for at least 30 minutes is known to cut belly fat the fastest.
Walking Up an Incline – If you can’t brave jogging the walking up a steep incline for 30 at least 30 minutes is your next best bet. Riding bikes and doing the elliptical can work, but most people do not know how to utilize them correctly to burn enough calories.
Abdominal Exercises Without Added Weight –I say this because if you are looking for a flatter belly, you will want to tone your muscles rather than bulk them up. Muscles under belly fat just make you look fatter, but toning existing muscles will not.
Stability Crunches – These are any ab exercises that are done on a stability ball. Using the stability ball adds extra resistance and targets more of your core then most ab workouts.
Crunches with Arms and Legs Raised – If you do not have a ball, doing various type of crunches with your arms straight out or legs lifted off the ground will add more resistance then with arms behind the head and feet flat on the floor.
Simple Ways to Lose Belly Fat
Losing belly fat can be achieved by adopting simple lifestyle changes. Start by maintaining a healthy diet with balanced meals, emphasizing lean proteins, whole grains, fruits, and vegetables, while cutting back on sugary and processed foods. Practice portion control to avoid overeating and engage in regular exercise, combining both cardio and strength training workouts. Ensure you get 7-9 hours of quality sleep to regulate hunger hormones, and manage stress through techniques like meditation or yoga to curb emotional eating. Staying well-hydrated, limiting alcohol intake, and maintaining consistency in these habits are key to long-term belly fat loss.
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