Due to lack of exercise , poor diet and most importantly sedentary lifestyle and stress , people do gain stubborn belly fat .
However improving lifestyle, adapting to healthy eating patterns and exercising regularly is helpful in loosing belly fat .
It can be really annoying when you want to flaunt that bodycon dress but you cant just get rid of those handles and belly fat .
So first lets know what can be the possible reason for belly fat before we learn about the ways to reduce belly fat
Causes Of Belly Fat :
Poor diet : You must have heard of the calorie in vs calorie out principle , when we consume more calories than required by the body , we tend to gain fat and especially in belly and thighs area .
Excessive alcohol consumption : alcohol has a lot of sugar content and in comparatively higher in calories . studies have found that those who consume beer and alcohol are more likely to have belly fat and obesity .
Poor exercise or lack of exercise : Exercising reduces the chances of being obese and promotes weight loss as it helps in burning calories. Therefore lack of exercise is a reason for belly fat .
Stress : cortisol is called as stress hormone and it regulates the stress , any misbalance in cortisol can affect the metabolism therefore can lead to accumulation of fat In the body .
Sleep : Due to decreased insulin sensitivity , there is more chance of storage of body fat in the belly area , hence if you are struggling to reduce your belly or tummy area and you are doing all it takes, keep a note of your sleep also.
Ways To Loose Belly Fat :
To lose fat, you have to burn more calories than you eat. When you do that, you create acalorie defictthat causes your body to use energy stored in the body . As a result, the body may get smaller because it holds less stored fat.
Targeting a particular body part will help you strengthen the muscle associated with that body part .
You can incorporate the diet and strengthening exercises with spikefitness.in tummy trimmer exercises , this will target your overall body and help you reduce you weight and bellyfat .
Calorie deficit play a crucial role in our fitness journey as due to the deficit generated our body starts to utilise stored energy in the metabolic processes and hence promotes weight loss , following a diet that has a perfect balance of macronutrients and micronutrients – protein , carbohydrates and fats alongwith a calorie deficit (eating lesser calories than the body requires .
Exercises For Reducing Belly Fat
Burpees : This exercise works on the core and overall body parts .
How to do burpees:
Stand with your feet shoulder-distance apart and send your hips back as you lower your body toward the ground in a low squat. Then, place your hands right outside of your feet and hop your feet back, allowing your chest to touch the floor. Push your hands against the floor to lift your body up into a plank and then jump your feet just outside of your hands. With your weight in your heels, jump explosively into the air with your arms overhead.
Mountain Climbers : This exercise will work on your core and also build great abdominal strength .
How to do mountain climbers:
Get into a high-plank position with your wrists directly under your shoulders. Keep your core tight, drawing your belly button in toward your spine. Drive your right knee toward your chest and then bring it back to plank. Then, drive your left knee toward your chest and bring it back. Continue to alternate sides.
Running Or Walking : Yes ! Running burns more calories with respect to walking, but walking has its own benefits and can help shred that belly fat .
Running and walking can be part of your interval training routine and do not forget to warm up and cool down if your take up running for weight loss.
Zumba : It is a high-energy form of aerobic exercise— which includes dance steps and can be considered as a fun way to burn calories .