Belly fat is the most dangerous type of fat. It accumulates around the abdomen section. It is hazardous for your health as it can lead to several diseases. You must perform exercises to lose belly fat.
Two types of belly fat are visceral fat and subcutaneous fat. Subcutaneous fat sits under your skin and is not so harmful. In contrast, visceral fat accumulates around the vital organs and severely threatens your health.
There are several exercises to lose belly fat. But before diving into them, let’s discuss the reasons that lead to fat accumulation in the abdomen section.
Causes of belly fat
Below are the primary reasons for belly fat:
Imbalanced diet
Your diet plays the most crucial role in the growth of belly fat. The first step to losing belly fat is to eat a balanced diet. It should contain low sugar content as sugary is hazardous for your health.
Ideally, your diet should have the following components:
Sugar-free
To reduce belly fat, you must eliminate sugar from your daily diet. Sugar poorly impacts metabolism, lowering the number of calories you burn daily. If you take more calories than you burn in 24 hours, you are highly likely to accumulate more fat in your system.
Protein-rich diet
An ideal diet plan comprises the least carbs and high protein content. A protein-rich diet helps you get a lean body as it reduces your calorie intake. You don’t feel hungry for a more extended period.
Such a diet helps you lose weight and belly fat quickly. It also diminishes the chances of regaining weight any sooner. If you feel that your diet does not contain sufficient protein, you can increase its ratio through a protein supplement.
Generally, the foods like fish, meat, nuts, and eggs contain high protein content. Dairy products are also quite helpful in meeting daily protein needs.
Fibre-rich diet
A fibre-rich diet also proves effective in reducing belly fat and losing weight. Such a diet averts hunger pangs for enough time at the cost of a minimum number of calories. Preferably, it should comprise soluble fibre.
Fruits and vegetables are excellent sources of soluble fibre. Such food limits your calorie intake and also boosts your digestive health.
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Carb-rich diet
Carb rich diet makes you hungry more frequently, and you fail to follow your diet plan. You must reduce your carb intake to lose belly fat fast. Reducing the carbs percentage in your diet suppresses your appetite and puts your body in a state of ketosis.
In ketosis, your body burns fats as fuel to gain energy. It enables you to lose weight at a considerable rate and boosts your overall health. It also averts the risk of several diseases.
Stress
Stress is a leading cause of obesity worldwide. We live in a challenging place where we encounter countless problems every day. We also don’t have specific sleep schedules. The majority of us use social media till late at night. Then, we force ourselves to get up and work in the morning.
All of this makes up a very stressful routine. When we are under stress, the quantity of cortisol shoots up in our bodies. It is a stress hormone. Its higher concentration makes us feel hungry more frequently. We take more calories daily, which results in additional fat in our system.
Lack of exercise
Exercise plays a vital role in maintaining good health. You cannot burn the targeted number of calories without some physical activity each day. It is essential to lose weight and stay in shape.
You don’t need to do some vigorous exercise. Take a slow start, build up your pace gradually and stay consistent. In a short period, you will see massive improvements in your physical fitness.
Health risks caused by belly fat
Belly fat is the most dangerous type of fat. It leads to severe health problems, including:
- Heart problems
- High blood pressure
- Blood sugar
- High cholesterol
Exercises to lose belly fat
Regular exercise is essential to maintain optimal fitness. It positively impacts your physical and mental health.
You are not entirely hopeless if you have gathered unwanted fat in your abdomen section. Some exercises can help you lose belly fat fast. When you couple these exercises with a balanced diet, it results in massive success.
Below are the exercises that can help you lose belly fat:
Abdominal exercises
Belly fat accumulates in the abdomen section. Therefore if you want to lose belly fat, the best way is to perform abdominal exercises. These exercises include planks, abdominal crunches, bicycle crunches, etc.
You can get rid of belly fat by doing these exercises consistently. These exercises also strengthen your core and make your body flexible. It helps you avoid injuries and chronic back pain.
Weight training
Weight training is highly suitable for good physical and mental health. It is the fastest way to lose weight and reduce belly fat. During weight training, your heart beat increases considerably. It enables you to burn calories at a rapid rate.
These exercises can include bicep curls, lunges, squats, etc. You should take a slow start and do it consistently. For example, in the beginning, you can do squats with a lightweight. It can prove helpful for weight loss if you use 5-8 kg of weight to perform 12 repetitions.
If you overdo it, you will not get the desired results. When you overdo such exercises, it becomes stressful, and your body releases cortisol. It may produce opposite effects, and you start gaining weight rather than losing it.
Squat jumps
It is another excellent exercise for weight loss and reducing belly fat. It also strengthens your glutes, quads, and hips. During this exercise, your heart rate becomes lightning quick, and you burn calories.
It is an easy-to-perform exercise you can do in your home in your free time.
Cycling
Cycling helps you lose weight and relieve stress. When you do cycling in a beautiful neighbourhood, it has a refreshing effect on your whole body. During cycling, your heart beat increases, you burn calories and lose fats accumulated in the abdomen section.
Cycling is also beneficial for the health of your heart. It also makes your muscles flexible which fends off unwanted injuries. Your joints also become more mobile. You enjoy a better posture and improved overall health.
Crunches
It is one of the best exercises to lose belly fat and gain physical fitness. It is a demanding exercise that increases your heart rate and burns calories. Crunches also help you build abs which makes you look physically attractive. You can perform this exercise at a place and time of your choice.
Running
There can be no better way to burn calories and lose belly fat than running. Running can help you eliminate the most stubborn kind of fat. It increases your heartbeat, and you break down fat to get energy.
Running strengthens your muscles and core. It also helps relieve stress and improves stamina. Daily running of 15-20 minutes can prove vital for your physical fitness.
Yoga
You may find it hard to believe that yoga can help eliminate belly fat. But it is true. Yoga is an essential exercise to boost mental health and eradicate stress. It helps control the release of cortisol. It is a stress hormone that contributes to the accumulation of fat in the abdomen section.
