If you have belly fat, it's important to focus on losing these pounds. Belly fat is one of the most dangerous types of fat. It increases your risk for heart disease, diabetes and some types of cancer. Losing this type of weight requires eating foods that promotes tummy weight loss and schedule physical activity targeting the abdominals most days of the week.
Eating for Belly Fat
Eat a diet low in calories to lose belly fat. Select foods such as vegetables, fruits and whole-grain carbohydrates. Also, eat almonds, which are a good source of magnesium. Magnesium plays a critical role in developing muscle. This nutrient allows you to strengthen the abdominal muscles more efficiently during your workouts. Aim to eat low-fat yogurt regularly, too. People who get calcium from yogurt tend to lose more midsection weight. The bacteria found in yogurt also helps keep your digestive system healthy. This reduces tummy bloating. Berries are another helpful food, which allow your muscles to contract better during workouts.
Aerobic Activity
Aerobic activity helps you burn midsection fat faster. During your workout, you shed calories, causes the body to burn fat cells. Healthy adults need to schedule 150 minutes of cardiovascular activity weekly, according to the Centers for Disease Control and Prevention. This breaks down to about 30 minutes, five times weekly. Starting out, select low-impact activities, such as water aerobics or brisk walking. As you get stronger, select activities that promote faster belly fat burning, such as jogging or running.
Pelvic Tilt
You also need two to three abdominal strengthening sessions weekly. Effectively target the abdominal muscles with a pelvic tilt exercise. Lie flat on your back, with your knees in a bent position. Take a deep breath and contract your abdominal muscles as you move your pelvis upward and squeeze. Hold the contraction for 10 seconds. Continue to breathe during the contraction. Return to starting position and repeat 20 times.
Abdominal Hold
The abdominal hold is an exercise that builds stronger muscles in the lower abdominals and tightens the midsection. Use a kitchen chair that is sturdy. Sit on the edge on the chair. Brace your hands on the edge of the chair, pointed away from your body. Slowly lift your feet up two to four inches and hold for five counts. Return to starting position and repeat the movement for about 60 seconds.
Member Comments