Getting rid of stubborn belly fat at home
Losing weight might sound difficult, but losing belly fat is even more challenging. Having a bloated belly isn’t just embarrassing but also dangerous from a health perspective. It’s because the fat in our belly circulates throughout the bloodstream and is, therefore, likelier to raise the amount of fat in your blood, spiking your blood sugar levels and putting you at risk of heart disease and type 2 diabetes. Don’t worry because, in this article, we’ve brought you some easy eating and exercising tips on how to lose your belly fat at home and maintain a flat abdomen. Scroll down to get fit.
10 foods that help lose belly fat faster
You are what you eat. Hence, here’s a list of 10 foods that help in getting rid of the belly fat
According to the Journal of the American Heart Association 2015 study, people who snack on nuts tend to have lesser abdominal fat than those who consume carb-based food. Nuts are rich in vitamins and monounsaturated fat, which helps us stay healthy without gaining any extra fat. Almonds, cashews, walnuts, pistachios, whatever you find, remember to munch on a handful of them daily.
- Lentils and Beans
Lentils and beans are loved by fitness enthusiasts these days, so it would be unfit to include them on the list. The best thing about beans and lentils is that they’re filled with fiber and plant-based protein, along with minerals and B-vitamins. Beans help diminish bloat by aiding your nervous and muscular systems, helping you develop lean body mass.
- Leafy Greens
Leafy green vegetables consist of plant-based omega-3s, which helps in muscle tightening. They are the storehouse of necessary minerals like potassium, which can help balance the bloat-inducing effects of sodium.
If you are a fitness enthusiast, you might know that eggs are an essential part of a balanced diet. High-protein breakfasts made from eggs have been linked to weight loss, cutting off belly fat in the process. Eggs are super versatile and can be consumed as you like. You can either add them to your salad, stir-fry, or pair top it off over whole-grain toast and veggies for a hearty breakfast.
The healthy protein in high volume can only be consumed from fish. Include tuna, salmon, and sardines in your diet for a protein and mineral-rich lifestyle. Tuna is filled with essential omega-3s and lean protein, helping you fill up and curb cravings without gaining extra pounds.
Salmon consists of polyunsaturated fatty acids and minerals, which make it an ideal food choice. The vitamin D found in each fillet is associated with reducing your risk of chronic disease and unwanted fat. Salmon gives you 25% of your daily vitamin B6, which can help with mood and stress control.
- Peanut Butter
If you cannot live without peanut butter than here’s good news for you. Peanut butter helps in mitigating fluid retention because it contains an amino acid that boosts blood flow through your body. This favorite spread contains 8 grams of protein and up to 4 grams of fiber per serving, making it an ideal between-meals snack.
- Citrus Fruits
Citrus fruits are rich in potassium, which helps combat belly fat. The antioxidants in citrus fruits cure inflammation that stores belly fat. Include oranges, grapefruit, tangerine, lime, lemon, and other citrus fruits in your diet plan. To make it more delicious and healthier, you can slice and add them to your water bottle for vitamin-rich hydration. Keep on sipping it during the day to cut down a few inches off your belly.
Asparagus is a prebiotic-filled vegetable that is consumed with steaks, soups, sushi, pasta, omelets, and more. You can even eat them sautéed or steamed seasoned with light spices. Try pairing asparagus with other appetizers and hummus a better food experience.
- Tea and Coffee
Caffeinated drinks like coffee and tea keep things moving through the digestive tract. If you are a regular consumer of coffee and tea, then switch to healthier versions of these drinks. Keep in mind that sugary drinks can lead to weight gain and bloating, so ditch the fancy flavorings and synthetic sweeteners.
5 exercises to help with stubborn fat
It’s time to get moving. Here’s a list of some of the easiest exercise for belly fat:
- Walking and Running
Start moving if you want to get rid of those belly flaps. Walking and running are two of the easiest and best fat-burning exercises, especially for beginners. All you need is a good pair of shoes. While walking has age-old proven health benefits, running helps in burning more calories. Do a bit of stretching warm-up before running, and don’t forget to take a break after.
The second most effective belly-fat loss exercise is Crunches. This exercise is considered the fastest way to burn belly fat and is very easy to do from the comfort of your home. Relax and lie down flat on the floor, put your hands behind your head, bend your knees, and rest your feet flat on the ground. While lifting your upper body off the floor, exhale as you go up and inhale as you move down. Repeat it for a few minutes and relax.
- Side Planks
Side plank is just like a regular plank but sideways. This exercise helps in maintaining proper posture and minimizing pressure on the spine and hence helps to prevent back issues. But, the main focus of this exercise is on the abdominal muscles. Start by extending your legs. Lie on your side such that your feet and hips rest on the floor on top of each other. Place your elbow under your shoulder, contract your core muscles, and lift your hips and knees off the floor. Hold it there for few seconds and come back to the normal position. Do the same on the other side.
- Mountain Climber
This exercise engages your core muscles and works on your abs. To begin with, mountain climber exercise, place both hands on the floor in front of you with shoulder-width apart. Then using your toes, pull your right leg forward and extend your left leg back. Stay on your toes throughout the exercise while changing between each leg for the desired number of reps. Don’t move your upper body during the exercise.
- Boat Pose
Boat pose is a bit challenging than previously mentioned exercise. This position targets your core muscles, making them tough and balanced. Sit on the floor with bent knees. Move back slightly and then bring your legs up and straighten them until your body forms a ‘V’ or boat shape. Stretch your arms and keep them parallel to one another.
In a nutshell, losing belly fat requires efforts, commitment, and perseverance on your behalf. Successfully adopting some or all of the above-mentioned tips will help you lose the extra pounds around your waist.