Best Exercises and Meal Plan to Lose Belly Fat
The visceral fat surrounding the liver and other abdominal organs, which is located close to the portal vein, carries blood to the liver. A healthy meal plan to lose belly fat and regular exercise can help you eliminate your belly fat. We do not recommend spot reduction. However, there are several things you can do to get rid of belly fat.
Causes of Belly Fat
Unbeknownst to the public, those with a normal BMI but excessive abdominal fat are also at increased risk of the health issues listed above. Therefore, you may want to look into these possible causes of a bulging waistline:
- Sugary food and beverages: Sugar consumption has been linked to an increased risk of obesity. Extra refined sugar is a significant contributor to this. Excess sugar is harmful, but sugar-sweetened beverages are hazardous.
- Alcohol: Alcohol is yet another possibility for a sudden increase in belly fat. The excessive consumption of alcohol has been linked to an increase in belly fat, with one study finding that men who consumed more than three drinks a day were 80 percent more likely to be overweight.
- Sedentary lifestyle: One’s activity level is essential in determining the amount of belly fat one accumulates. Exercising one year after losing weight prevented the formation of abdominal fat, while those who didn’t exercise gained 25 to 38 percent more belly fat than those who did.
- Stress: The adrenal glands produce cortisol, commonly known as the “stress hormone,” in stressful situations. Cortisol, a hormone released in response to stress, is responsible for the fat storage resulting from overeating.
- Genetics: Genetics may play a role in the body’s tendency to store fat in the abdominal area, similar to how genes play a role in obesity risk.
6 Tips to Reduce Belly Fat
Getting rid of belly fat requires a well-thought-out regimen. As a result, the following tips can help you reduce the accumulation of fat in the abdomen:
1. Eat plenty of soluble fiber
When combined with water, soluble fiber forms a gel that slows digestion.
As a result, this fiber aids in weight loss by making you feel complete for a more extended period, thus preventing overeating. Peas, beans, apples, and carrots are excellent soluble dietary fiber sources.
2. Avoid Alcohol
When consumed in moderation, alcohol can have health benefits, but when consumed in large quantities, it can be extremely harmful.
Abdominal obesity is one of the side effects of excessive alcohol consumption. It’s possible that reducing one’s intake will result in a smaller waist. While it’s not necessary to completely abstain, cutting back on how much alcohol you consume regularly is essential.
3. Drink Green Tea
Green tea is loaded with the anti-oxidant epigallocatechin gallate (EGCG), which has been shown to speed up the metabolism in studies. In addition, green tea’s antioxidant properties may be enhanced with physical activity.
4. Workout regularly
Belly fat can be reduced through cardio or aerobic exercise. A variety of research studies suggest as much, but the required level of intensity varies widely.
In general, 150 minutes of moderate-intensity exercise per week is recommended as the minimum amount of time to spend working out, but this varies by gender, age, and even BMI. Resistance training, in addition to cardio, can aid in fat loss.
That being said, working with a personal trainer to develop a high-intensity resistance training program is always recommended. After losing weight, regular exercise is essential for maintaining a healthy weight.
5. Get enough sleep
The accumulation of belly fat is one of the many effects of poor sleep on one’s health. Losing weight is more common in those who don’t get enough of it. Excessive visceral fat has also been linked to sleep apnea, in which breathing repeatedly stops throughout the night.
You must get at least seven hours of quality sleep every night to keep your weight in check. Sleep quality is just as important as the amount of time you spend in bed. Reduced glucose tolerance and metabolic and endocrine changes are both caused by sleep deprivation.
A hormonal imbalance in the body can lead to weight gain as a result of this overall.
6. Track your calories
Fat is formed whenever the body consumes more calories than it expends. Therefore, every day’s caloric intake and expenditure should be recorded for future reference. This can help prevent the body from storing fat.
Burning calories through calorie deficiency is a great strategy. For example, losing 0.4 kg (or 1 lb) in a week with a 500-calorie deficit is possible. The HealthifyMe app has a calorie counter you can use for the same purpose.
4 Belly Fat Exercises
Nearly all people who are trying to lose weight rely heavily on regular exercise. Many exercises can be done to target the abdominal area to lose weight. You can lose belly fat by performing the following four activities:
Vertical Leg Crunch
- Lie on your back with your legs outstretched, then cross one knee over the other.
- Lift the upper body toward the pelvis as you inhale. Slowly exhale.
- Perform two or three sets of 12 to 16 crunches each.
- Just like doing crunches, lay down on the mat or the floor, and keep your hands behind your head or side like you would.
- Bend your knees and lift your legs off the ground.
- While keeping the left leg down, bring the right knee close to the chest.
- Lowering your right leg, bring your left leg toward your chest.
- The knees should be bent in a bicycle-like fashion as you go through the motions.
- Lie on your back, knees bent, and feet flat on the ground to begin.
- Lift your hands and place them behind your head or chest. Take a deep breath.
- It would help to exhale as you raise your upper body off the ground. Then, when you get back on your feet, please take a deep breath and let it out as you rise.
- Do ten crunches in every set if you are a beginner. Attempt to complete two to three sets of crunches each day.
- Assume a tabletop position by resting your weight on your hands and toes and bending your knees. Keep your spine straight by squeezing your core.
- Reach forward with your left arm while simultaneously raising and stretching your right leg.
- Return to the starting position after holding for a count and squeezing your core.
- To complete one rep, switch sides and repeat the movement with your right arm and left leg.
Diet Plan to Loss Belly Fat
The key to losing belly fat is eating the right food. Ideally, a diet that is tailored to your individual needs and wants should be followed. Here is a 1200-calorie meal plan to lose belly fat that will explain the process of putting together a diet. Men should stick to a diet of 1500 calories, while women should stick to a diet of 1200 calories.
As a result, dietary needs are unique to each individual. Consult a nutritionist to find out what diet works best for you and follow it.
|7:00 AM||Lemon Cinnamon Water(1 glass)|
|8:00 AM||Vegetable Sandwich(1 sandwich)
Skimmed Milk(1 glass)
|11:00 AM||Watermelon(1 cup, diced)
|1:00 PM||Masala Khichdi(2 katori)
Sprouts Curd Salad(1 Katori)
Low Fat Curd Kadhi(1 katori)
|3:30 PM||Buttermilk(1 glass)|
|4:00 PM||Green Tea(1 teacup)|
|5:00 PM||Boiled Chana(0.5 Katori)|
|8:30 PM||Chapati(2 pieces)
Palak Paneer(1 Katori)
Cucumber(0.5 cucumber (8-1/4″))
|11:00 PM||Skimmed Milk(1 cup)|
- Drink a glass of lemon cinnamon water in the morning to get your day started right.
- For breakfast, eat a veggie sandwich with a glass of skim milk.
- At 11 a.m., eat some fruits and almonds.
- At 1:00 p.m., eat your lunch. Then, eat two Katori of Masala Khichdi, one Katori of Sprouts Curd Salad, and one Katori of Low-Fat Curd Kadhi for a complete meal.
- Eat at 3:00 PM and drink buttermilk to aid digestion.
- In the afternoon, sip a cup of green tea.
- Then have a Katori of hot, boiled chana.
- A palak paneer Katori and half a cucumber are perfect side dishes for two pieces of chapati.
- Enjoy a glass of skimmed milk to round out your day.
If you’re trying to lose weight, make sure your diet is balanced and you’re getting all the nutrients you need while also burning more calories than you consume daily.
The Dangers of Excessive Belly Fat
Excessive fat accumulation in the abdomen area may pose the following health risks:
- Heart disease
- Sleep apnea
- Colorectal cancer
- Insulin resistance and type 2 diabetes
- High blood pressure
Getting rid of belly fat is not a quick fix. Belly fat loss is best achieved through a long-term strategy. Following the advice in this article, on the other hand, can help you get closer to your weight loss goals. However, it is best to consult a professional before embarking on your weight loss journey. Therefore, consult with some of India’s top nutritionists and fitness instructors to start your fat loss journey.