Harvard Medical School reports that belly fat is the most dangerous type of fat, because it could increase risk of high blood pressure, heart disease and stroke. Diet pills and programs targeted at belly-fat reduction are actually not the most effective ways to lose belly fat, because they are often harmful to your health and can even cause you to gain weight once you stop taking the pills or following the diet. Healthy eating habits combined with proper exercise offers the most effective way to lose belly fat. The sun-salutation sequence from yoga, for instance, is a particularly effective exercise to lose belly fat.
Step 1
Avoid consuming high-fat, high-sugar food items. Eat plenty of fruits and vegetables for snacks instead. Make sure to eat two to four protein and dairy items daily, as well as six to twelve servings of carbohydrates. Refer to the U.S. Food and Drug Administration's Food Pyramid (see Resources below for link) for other healthy diet suggestions.
Step 2
Do sun salutations. Start by standing in a mountain pose with your weight evenly distributed over both of your feet. Establish a slow and even rhythm for your breathing.
Step 3
Expand your belly as you inhale and lift your arms above your head. Exhale as contract your stomach muscles and bring your hands close to the floor. Place your hands on the floor or grab your ankles or calves. Keep your legs straight.
Step 4
Bend your knees in this position and inhale as you bring your right leg back. Place your right knee on the floor. Keep your left foot where it is and place your hands alongside your left foot. Gaze up toward the ceiling.
Step 5
Exhale as you step your left leg back to meet your right. Make sure your body is in a straight line (as it would be at the start of a push-up). Gaze between your hands as you inhale.
Step 6
Gently place your knees, chest and chin onto the ground as you exhale.
Step 7
Inhale as you gently roll forward and place your hips and chest on the ground with your palms pressed into the floor underneath your shoulders.
Step 8
Roll your head, chest and shoulders up and back. Keep your elbows pressed into your torso.
Step 9
Exhale as you roll onto the balls of your feet as you bring your body into an inverted "V" position. Keep your knees and arms straight. Gaze at your navel.
Step 10
Inhale as you step your right foot in between your hands. Place your left knee on the floor. Gaze up toward the ceiling.
Step 11
Exhale as you bring your right foot forward to meet your left foot.
Step 12
Inhale as you extend your arms forward and upwards. Exhale as you place your hands by your sides.
Step 13
Repeat Steps 2 through 12 on your left side for one sun salutation. Do five to seven total sets of sun salutations.
Member Comments