19/11/2022 / Health and Fitness
Losing abdominal fat is quite easy but at the same time requires one to be disciplined and consistent with the routine. A slight mix of dieting and exercise can show wonders.
Being overweight can make you susceptible to diseases. It also affects your personality as a whole. There could be many ways to lose abdominal fat fast, but natural ways are the best ones to get your hands on. There are others too like intermittent fasting and the full protein diet, but one should never practise these ways to an extreme level since they are not backed up by that much research. A mic of dieting and exercise can lead to faster abdominal fat loss.
In this we will look into ways to lose abdominal fat fast, is dieting enough?, foods to eat for a faster result.
There could be many reasons for losing weight but scientifically there are some which could be listed:
Prevention from diabetes
Reduces anxiety
Prevention of high blood pressure
Prevents heart diseases
Improves sleep
No more pain in joints while running
Improves immunity
Reducing laziness
Reduces risk of cancer
Apart from these, We all know there are other benefits of losing abdominal fat like it makes you fit into that dress which you were craving to wear for so long, gives you confidence, makes you look glamorous etc.
A healthy slim body can be achieved by just a little modification in day-to-day activities and a little exercise, so here are 8 things that you can do to lose weight:
Eat breakfast as it reduces eating junk foods
Fix your eating times
A platter full of veggies and fruits
Drink water as suited by your weight and gender
Fibre-rich food should be included in your diet
Avoid junk foods
Avoid alcohol intake
Use a smaller plate but reduce the size at a slow pace which helps you to eat slightly less.
Dieting
Exercise
Fasting
More or less these ways work till today also and are very effective, and will continue to work. These ways should be followed naturally.
Most people when they start the journey of losing abdominal fat, fall into the trap of artificial products which promise to make you slim-trim in a few days, without even doing exercise. Most of them are fake and some contain medicinal products which can even harm your digestive system by interfering with fat absorption.
These ways or any of the paths one takes should be natural and at the same time, one should follow them for a long time to maintain that body shape.
Yes, dieting does help in losing weight but it needs supplementation of exercise. Exercising alone cannot be that helpful or dieting alone cannot be that helpful. Dieting mixed with exercise can be more beneficial as it helps in burning more calories, and at the same time gives you muscular strength.
Pros
Losing weight
Confidence as dieting involves discipline
Physical and mental health improvement
Prevents illnesses like diabetes arising from being overweight.
Gives early results when done for losing weight
Cons
The short-term solution for weight loss, most individuals who diet and lose their weight, fail to maintain that and research has shown they gain weight even faster.
Health issues, as most individuals do not consult their doctor before starting a diet to lose abdominal fat, they end up getting other health issues as they fail to include nutritious food.
Requires discipline
Menstrual disturbances in females who diet to lose abdominal fat.
Losing abdominal fat at expense of essential foods can reduce muscle mass of the body and deficiencies of nutrients.
Here is a list of more than 32 foods that burn belly fat fast.
Eat oats with flax seeds
Swipe white rice with barley
Apple a day
Capsaicin rich foods
Egg whites
Yoghurt
Chickpeas
Pumpkins
Kefir
Raspberries
Walnuts
Salmon
Leafy green vegetables
Pistachios
Quinoa
Lentils
Avocados
Peanut butter
Extra virgin olive oil
Chia seeds
Mushrooms
Coconut oil
Soup
Broccoli
Grapefruit
Dark chocolates
Cherries
Sunflower seeds
Peas
Beans
Fermented food
Turmeric
Kiwi fruit
Green tea
Banana
Exercise plays an important role in losing weight apart from dieting, it burns more calories, reduces laziness, boosts immunity and many more
Exercises which are focussed on losing abdominal fat can help to lose belly fat at a far greater pace than working up your whole body.
Burpees
Burpees can help strengthen your core, as well as your chest, shoulders, lats, triceps and quads. It also helps in heart pumping, improving heart health.
Medicine ball burpees
This helps in boosting metabolism, in turn reducing weight, and at the same time building six packs.
Mountain climbers
Works on core abdominal muscles to improve strength and endurance.
Russian twists
Again a core exercise that improves strength and oblique muscles, involves twisting your body while holding a ball.
Running but on an incline
Flat surface running doesn’t benefit as much as running on an incline does. Researchers have found an increase of 50-60% more calorie burn than running on a plane surface.
HIGH-INTENSITY EXERCISE(HIIT)
Intense exercises after a short break burn more calories than doing cardio at a stretch, these exercises work best for losing abdominal fat fast.
Yoga
Traditionalyogacan lead to unbelievable results. Poses like plank chairs, wheels etc are high-calorie consuming and you will lose abdominal fat fast.
Kettlebell swing
The big ball iron needs to be moved in this exercise, this will involve muscles like the glutes, hips, quads etc.
Hold the ball above your head with your feet shoulder-width apart.
Slam the ball on the floor as hard as you can. Catch the rebound and repeat.
Thrusters
This exercise helps to strengthen the glutes, abs, and arms shoulders, and almost involves all major muscles.
Squats
Squats give power to thigh muscles and strengthen abdominal muscles. There is pressure on the abdomen which leads to fat burning.
Crunches
This is most effective to lose abdominal fat fast, this involves lying down with knees bent and feet on the ground, and then pulling your body towards your knees.
Flutter kicks
Involves lying down and uplifting the legs slightly and then holding in this position and then doing a flutter kick motion. This applies pressure and involves abdominal muscles and glutes hence burning abdominal fat.
Leg raise
Lying down and lifting your legs towards the ceiling, holding at that position then slowly moving them back to the ground and then repeating.
Cobra pose
Cobra pose involves stretching the abdomen by lying with your stomach towards the ground and stretching your head upwards towards the ceiling and holding at that position.
V shape
Being in a V shape with your legs and torso and holding at that position.
Swimming
Cycling
Rowing
Walking at a fast pace
Plank
Kneeling Ab Wheel
Aerobic exercises
Skipping or jumping rope
Push-ups and pull-ups
Lunges
Many newer ways are coming out day by day. Two of them which got popularity includes
Intermittent fasting
Protein diet
1. Intermittent fasting for losing abdominal fat fast
In Intermittent fasting, one fast for some time and then in the remaining time eat normally. The 24 hrs time is usually broken as 16 hours of fasting and 8 hours of eating.
Pros: This does show results but there is no proper scientific evidence supporting Intermittent fasting. Some research has shown that intermittent fasting can help reduce abdominal fat fast at the same time maintain muscle mass.
Cons: Proper consultation with a doctor should be done before starting intermittent fasting, as people with diabetes or chronic disease should be screened before, as fasting for 16 long hours can deteriorate these diseases.
2. Protein diet for losing abdominal fat fast
A high protein diet burns more calories and leads to an increase in muscle mass of the body reducing the fat content.
Pros: Eating high amounts of protein leads to an increase in muscles and a decrease in fat content. This happens because the body burns more calories when protein digestion happens.
Cons: Some people fall into the trap of protein diets and miss their other important nutrients like essential fats or vitamins and end up worsening the condition.
Losing abdominal fat is important as it prevents many diseases like diabetes and heart disease.
Fat loss can be achieved in many different ways and many paths can be taken but the natural and long-term ways are the most effective.
Dieting mixed with exercise is the best combination and can lead to the loss of abdominal fat fast.
Many exercises and diets are available to follow. One should always consult a Physician before opting for a diet.
Intermittent fasting and protein diets are effective but they should be followed only after consulting a medical professional as people with chronic diseases can worsen their condition if they follow these.
Some people use laxatives(substances which relieve constipation by increasing bowel movement) as a method for losing abdominal fat fast and end up abusing laxatives but this can lead to excessive ions and fluid loss which can cause severe problems and even in some cases death if not controlled. Therefore, these practices are never done to lose abdominal fat fast
It is by following a healthy diet and exercising daily which are focussed on abdominal fat.
A protein diet and also a healthy low-calorie diet has shown to reduce belly fat fast.
Chia seeds, yoghurt, fruits, green leafy vegetable, broccoli, grapefruit, coconut etc are some on the list.
Not eating healthy foods, and consuming unhealthy fats make your belly fat not go away.
Green vegetables like beans and broccoli tend to reduce abdominal fat fast.
Lemon water boosts metabolism, it does help but only a little when consumed in place of water but you replace beverages with lemon water since it has low calorie than beverages.
Foods rich in unsaturated fats(unhealthy fats) which are found in junk food tend to cause abdominal fat.
Your tight clothes get loosen
Circumference of the body decreases
Improves satiety
Blood pressure remains normal
Decrease in urination urge are some of the signs
Drinking hot water does help in losing abdominal fat fast as it boosts metabolism and breaks down fats present in the body.
By measuring BMI. If your BMI is 25.0 to <30, you are overweight.
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