How to reduce tummy fat without depriving yourself of food or working out non-stop? It’s been a dieter’s dilemma for ages.
One of the most frequent questions that come up is – “Can you reduce and slim your stomach without getting slimmer all over?”
Due to past doctrine to reduce tummy fat, dieters adamantly believed that doing endless sit-ups and crunches would address the fat in their abdominal region.
Unfortunately, spot reduction is a fantasy which has been put to rest. It’s not feasible to reduce tummy fat without diminishing your overall body fat percentage.
But the right blend of food and motion is how to reduce tummy fat.
Foods that Reduce Tummy Fat
Some foods encourage extra baggage around the middle, and others reduce tummy fat. It’s not just the point of how much you eat; the types of foods you consume can also have a radical consequence on your waistline.
For example, some foods and chemicals put stress on our bodies. Caffeine and nicotine are two well known substances that operate as stimulants. Stimulants are NOT one the best methods on how to reduce tummy fat. They increase our heart rate and blood pressure.
When these vital signs rise, our bodies take it as a indication of danger. They inevitably go into self-preservation course, clinging to additional calories by depositing them as abdominal fat.
This is explained because our bodies create a stress hormone called cortisol. Cortisol is accountable for excessive fat storage, especially in the waist area. This type of fat is eminently hazardous, and has be associated to cancer, heart disease, and diabetes.
Insulin production can make the problem more dangerous. Our bodies produce insulin in order to utilize glucose. Sweet flavors can activate a release of insulin even when our blood glucose levels are low or normal.
That is one reason why people state feeling hungrier after eating foods comprised of artificial sweeteners. The insulin forces the blood glucose level lower, giving rise to the feeling of being very hungry. This leads to over eating, and accumulation of belly fat.
The most proficient foods to reduce tummy fat are those which don’t create a flood of insulin, and don’t confound the body into preservation mode. These include nutritious, slowly-digestible foods akin to whole grain breads and pastas (except wheat), lean meat or tofu, whole nuts, fibrous fruits and vegetables, olive oil and avocados.
If you cannot compel yourself to give up caffeine, switch to green tea instead of coffee. The tea contains sufficient caffeine to pick you up, plus phytonutrients that bestow a host of other health benefits, including an accelerated metabolism!
Exercises that Reduce Tummy Fat
Of course, diet is just one facet of the weight loss equation. The other is exercise. While it’s not probable to target only your abdominal fat, cardio and strength training will assist you in your overall reduction of body fat percentage. Additionally, you can do exercises that isolate your abdominal muscles, building a shapely six-pack that will emerge as soon as the additional fat is melted away.
How to Reduce Tummy Fat With Cardio
The types and mixture of cardio exercise you do doesn’t matter; you can walk briskly, go swimming, jog around the neighborhood, take up martial arts, or spend time working in the garden.
Discover an activity you enjoy, and participate in it at least three to five hours each week. Your heart health will improve, and the pounds will start to vanish – even about your middle section.
How to Reduce Tummy Fat With Strength Training
Strength training is a valuable key component for fat-burning, too. The more lean muscle mass you possess, the more calories your body burns, and the less fat it packs away. Structure or find a strength training workout you can do for half an hour, three times a week.
An ideal routine targets different muscle groups on different days. For example, you might work your arms and shoulders on Monday, your abs and core on Wednesday, and your legs and lower body on Friday.
Take the necessary time in between sessions to rest, and always stay hydrated! Your body won’t burn fat as proficiently if you don’t drink enough fluids. Strive for 64 ounces of pure water daily, or 0.5 – 1 ounce per pound of body weight