If you are suffering from extra fat around your middle, you have a good reason to be worried. The belly fat can be associated with inflammation, heart disease, stroke, high cholesterol, and diabetes, even if you are not overweight.
The researchers found that the people of normal weight with extra belly fat (over 40 inches for men and 34 inches for women) have a bigger chance of early dying than those who do not have, even those who are overweight.
However, you shouldn’t panic immediately, as there are many ways how to get rid of it. All you need is a little attention to your diet and some exercise. However, crash dieting to whittle your belly is not a good idea, as well as doing a hundred crunches, while neglecting all other aspects of diet and exercise.
If you want to do it safely and healthy you should combine exercise with a lower calorie but balanced diet, which will prove you to lose 1/2 to 2 pounds a week.
Here we are presenting you some tips that will help you get that flat belly that you have always desired!
- The Mediterranean Route To A Flat Belly
A study that was conducted across 10 European countries confirms that a Mediterranean diet can trim your waistline. It consists of a lot of legumes, fruits, vegetables, cereals, fish, nuts and seafood. In addition, it requires low consumption of meat and dairy products, moderate alcohol consumption, and a greater ratio of fatty acids (unsaturated to saturated).
- List of Foods That Can Shrink Your Belly
Here are several foods that can help you target abdominal fat:
Oats: A bowl of oats is very often recommended from the doctors for those who want to manage body weight. It has metabolic-regulating and liver-protecting effects. Consumption of oats is helpful in reducing abdominal fat and obesity and improves liver functions as well.
Proteins: According to study that looked at people on a fat-reduced diet the people who consumed more protein lost double the abdominal fat compared to those who eat more carbohydrates. This is why the intake of protein-rich foods like lentils, yogurt fish, beans and quinoa, is strongly recommended if you want to get rid of that beer belly.
Tea: The experts suggest a cup of tea in the morning, which not only give you strength, it can help you also to trim your tummy! This property of the tea is due to Catechins, polyphenollic compounds present in it. It reduces fat accumulation in the liver and abdomen, as it stimulates the breakdown of fat in the liver.
Tart Cherries: The components such anthocyanins, which are found in berries (blue, red, or purple color), can improve metabolism and alleviate inflammation. The conducted studies on animals have found that anthocyanin-rich tart cherries reduces abdominal fat and high levels of fat in the blood.
Yogurt: A cup of yogurt you can use as a midday snack if you are looking to lose some fat around your belly. As it is shown in many studies, the people on a yogurt diet lost more fat than lean muscle (around 81% more belly fat loss than those who did not get yogurt).
Blood Oranges: They are rich in flavonoids, vitamin C and carotenoids, and also have a high content of anthocyanins which are known in insulin resistance and fighting obesity. The studies on animals have found that blood orange juice can reduce abdominal fat around 50%.
- Try These Ayurvedic Fat Scorchers
According to Ayurveda, the imbalance in the system can be caused by having foods rich in fat and too much of sweet, salty, and sour foods, red meat, dairy products, and sugar. Fat-reducing can be increased by herbs like rasna, guggul and myrrh are recommended. In addition, black pepper, cyperus and chitrak can help speed up digestion and thus burn fat.
- Trim Down With Exercise
The exercises play a crucial role in losing fat, especially if you need to burn more calories than you take in through food.
There were conducted many types of research that compared the effects of aerobic exercise, resistance exercise and interval sprinting exercise and found that interval sprinting might be most effective in a shorter period of time.
It is evident that high-intensity exercise training (HIIT), such 20 miles of walking or jogging in a week, might be more effective at reducing abdominal fat than low-intensity training (e.g., 12 miles of walking or jogging)
- Strengthen Your Core
This is another type of exercises that strengthen your core muscles and also, help you to tone your middle. You can practice stomach crunches, planks, oblique crunches, and side planks, which are excellent for your core muscles.
- Tone Those Abs With Yoga
Some poses of Yoga, such the cobra pose and the bow pose can help tone your abs.
– Cobra pose – lie face down on the floor and arch your upper back and chest off the floor
– Bow pose – lie down on your stomach, bend your knees and pull in the stomach while holding and extending your feet upward.