You don’t imagine things if you feel like any extra calories you eat going straight to your belly or thighs. Usually these are the areas where fat is stored due to your genes, hormones, age, lifestyle, and other factors.
The biggest challenge is learning how to get rid of that extra fat. A growing pot belly is bound to make you self-conscious as fitting into your clothes will become more difficult. On a more serious note, having a large pot belly isn’t good for your health – it increase the risk of developing several diseases, like diabetes and dementia.
Luckily for all of us, there are many ways to reduce the belly fat, with exercises that you’ll quickly get used to doing them.
1. Weight Training
Known as strength resistance exercises, weight lifting does wonders when it comes to reducing the accumulated fat around the stomach. The exercises themselves focus on the use of resistance to induce muscular contractions. Always choose a weight than you can actually lift and remember not to force yourself too much.
2. Chair Yoga Pose
Chair Pose also known as Utkatasana, is one of the most effective exercises when dealing with a pot belly. It tones and strengthens the abdominal muscles quickly and it’s not a difficult exercise to do. It also strengthens the muscles in the legs and the arms and keeps them toned and in proper shape.
3. Mountain Climbers
A simple exercise than is quite effective, the mountain climbers helps you get rid of the fat around the stomach. It provides complete cardio and abdominal training and is a full-body workout too. Start slowly and as you get used to doing it, try going faster as it gets better results.
4. Standing Forward Bend Yoga Pose
The main purpose of this yoga pose, also known as Padahastasana, is to reduce abdominal fat. The abdomen’s muscles are fully activated during this pose, which means they are working hard to get rid of the stubborn belly fat. It also tones the muscles and keeps them in shape!
Crunches are one of the most popular and best-known exercises when it comes to burning abdominal fat quickly and easily.
6. Bicycle Exercise
A highly effective exercise, the bicycle exercise tightens the abdominal muscles and burns the fat around the stomach as well.
Dietary and Lifestyle tips:
- Opt for baking, roasting, or steaming your food. Avoid frying it.
- Avoid drinks like alcohol, coffee, and soda.
- Increase your intake of sugar-free drinks, water, and tea.
- Always choose healthy snacks over anything else.
- Eat foods rich in complex carbohydrates like fish, soy, beans, vegetables etc.
Step up the intensity. Try a High Intensity Interval Training (HIIT) workout to truly blast fat and calories. HIIT workouts are great for burning fat, because the cardio and toning mix will increase your heart rate and keep the burn going after your work out.
Switch up your workouts. According to some studies, mixing your routine is key to burning the most fat and calories. If not, your body will adapt to the workout and start plateauing.
Take 20 minutes every day. Many struggle to find time for a workout, and often prioritize other duties such as cooking, cleaning, or working over fitness. The good news: to lose weight, you don’t have to exercise for hours. The best way to burn fat is twenty minutes of HIIT a day. You will increase your heart rate during HIIT and tap into the muscle glycogen. Your metabolism will continue to run long after your workout and you will keep burning calories the rest of the day.
Go for a walk.Walking is one of the best ways to burn fat in addition to doing a high – intensity workout or strength training a few times a week.
Avoid mindless eating. Whether it’s grabbing candy off the desk of a colleague or finishing the chips of your kids, each bite averages about 25 calories. By doing this, you can easily gain one pound a month.
Drink water. Hydration is key to weight loss. Chronic dehydration can prevent you from burning more calories on a daily basis. Drink between 2 and 4 liters a day, and to keep track, you can use water bottle with marked measurements.
There’s no way around the fact that, if you want to lose weight, you have to work on it. There’s no magic exercise, workout, or pill to do the job for you. The good news is that it doesn’t take a lot of activity to push the body into that fat burning mode.