Fat accumulation in the stomach is worse for your health than fat accumulation in other parts of the body. It increases your risk for cancer, cardiovascular disease and diabetes, according to MayoClinic.com. A calorie imbalance is usually to blame for midsection weight gain. Decreasing calorie consumption and burning fat through regular activity will help you shed belly fat.
Cardio Training
Some people make the mistake of using targeted toning without regular cardiovascular exercise. You need cardio activity to burn more calories and reduce the midsection. Select a type of activity that burns the most calories per session. For example, both novice and professional athletes use interval training to ramp up calorie burning. Interval training involves selecting two similar activities, such as walking and running. You alternate between the activities to increase calorie burning. Schedule 30 minutes of activity, most days of the week.
Targeted Toning
Lose belly fat by scheduling two to three strength training sessions weekly. Select activities that target the deep abdominal muscles. For example, abdominal hollowing tightens abdominal muscles through a series of contractions. Lie on the floor. Your feet are slightly bent and you breathe deeply once before starting the exercise. Contract the stomach muscles for 10 seconds and rest for 10 seconds. Repeat this movement at least 10 times during your exercise session.
Healthy Diet
Losing tummy weight requires dietary changes as well. Focus on eating a diet that is high in fruits and vegetables. These foods have fewer calories per volume, allowing you to eat more for fewer calories. Stock your pantry with whole-grain carbohydrate sources, such as whole-grain pasta, brown rice and oatmeal. Low-fat diary, such as cottage cheese and yogurt are a few more options. When eating fats, make healthy choices. For example, instead of cooking with butter, which is high in trans fat, select olive oil, which contains monounsaturated fat. Monounsaturated fat also promotes midsection weight loss.
Foods for Belly Fat
There are special foods that assist with losing belly fat quicker. For example, salmon is rich in omega-3 fatty acids, a substance that increases your metabolism. Eating this food allows you to losing belly fat quicker. Other foods that contain omega-3 fatty acids include flax seed and walnuts. Another option for losing tummy weight is eating almonds. Almonds allow you to have more efficient abdominal muscle contractions during your workouts, slimming down the midsection, according to Fitness magazine.
References
- Centers for Disease Control and Prevention: How Much Exercise do I Need?
- MayoClinic.com: Interval Training: Can it boost your Calorie-Burning Power
- CBS News: How to Buckle Down on Belly Fat
- Fitness magazine: The 10 Best Foods for Flat Abs
- Fitness magazine: Top 10 Abs Exercises
- MayoClinic.com: Belly Fat in Women
Member Comments