The tummy is a common problem area, especially as you age and your metabolism slows down. This type of fat, however, increases your risk for high blood pressure, cancer, heart disease and metabolic syndrome, according to MayoClinic.com. Natural at-home methods of shedding this unwanted fat will assist in safeguarding your health.
Eating to Reduce Belly Fat
When selecting a natural way to lose belly fat, choose a diet plan you can stick with for a lifetime. Fad diets promise to shed midsection pounds; however, you gain the weight back once the diet is discontinued. The Mediterranean diet is a popular approach for shedding midsection pounds. The bulk of your diet is made up of fruits, vegetables, nuts, beans, whole-wheat grains and vegetable oils. Seafood and lean poultry are eaten twice weekly. Low-fat dairy is eaten daily.
Foods to Avoid
Avoid using salt, which promotes water retention and bloating. Instead, use spices and herbs to season food. Consumption of red meat is also limited using the Mediterranean diet approach. You can consume this type of meat up to twice monthly. Also, avoid trans fats, which are found in butter and many pre-packaged goods. Opt for monounsaturated fats, found in vegetable oils, avocados and nuts, which are linked to belly fat loss, according to CBS News.
Physical Activity
Physical activity is a natural way to shed unwanted midsection pounds. For weight loss, schedule 30 minutes of activity daily. Lose belly fat quicker by selecting high-impact activities. For example, canoeing burns 256 calories an hour, while higher-impact hiking burns 438 calories an hour for a 160 lb. person, according to MayoClinic.com. Water aerobics sheds 292 calories in a 60 minute session; however, high-impact aerobics burns 511 calories an hour. Talk with your doctor before starting any new physical activity or diet program. Best of all, you don't need to join a gym to participate in aerobic activity.
Strengthening the Midsection
Another home remedy for losing belly fat is tightening the abdominal muscles. Muscle strengthening also helps you burn more calories over the course of the day, resulting in quicker fat loss. Tone the deep abdominal muscles with a movement called abdominal hollowing. During the exercise you draw in your belly button and flex your abdominal muscles. The easiest way to accomplish this exercise is getting down on all fours. As your tummy hangs down, slowly draw it up and hold the movement for 10 seconds. Repeat 10 times during each strength training session, recommends MayoClinic.com.
Another movement to tone the tummy is pelvic tilts. Lying on your back, bend your knees slightly and slowly move your buttocks towards the ceiling. Hold the contraction 10 seconds and repeat up to 20 times per session.
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