How to Reduce Belly Fat
How can reduce belly fat without starving or spending hours in the gym? This questioning has been a dilemma for decades. Is it possible to reduce abdominal fat without diet the rest of the body?
Years ago, many dieters believed that doing endless sets of crunches and sit achieved remove excess stomach fat.
Unfortunately, spot fat reduction is a myth. The truth is that it is impossible to eliminate abdominal fat without losing fat from the body.
However, you can lose fat and make your tummy look flatter with an appropriate combination of physical exercise and eating a healthy nutrition.
Foods that reduce abdominal fat
Some foods cause the body to accumulate fat in the abdominal area, while there are other foods that can reduce belly fat. It is not just about the amount of food consumed, the type of food you eat can also cause drastic effects on your body, mainly in the waist.
For example, some food and chemical load stress to your body. Nicotine and caffeine are two substances that act as stimulants. These substances increase your blood pressure and increase your heart rate.
When these vital signs are raised, the body taken as signs of danger, automatically putting a preservation mode by which seeks to accumulate extra calories, which stored as abdominal fat.
This is because our bodies make the stress hormone known as cortisol. This hormone is responsible for the accumulation of excess fat, which occurs particularly in the abdominal region. This type of fat is extremely dangerous and has been linked to heart disease, cancer and diabetes.
Insulin production can make this problem worse. The body produces insulin to utilize glucose. Foods high in sugar can cause high levels of insulin are released when our blood glucose level is low or normal, however, when too much insulin is released, people feel hungrier.
This feeling leads to eating more than usual and the result is the accumulation of fat in the abdominal area.
The most appropriate to reduce the accumulation of belly fat foods are those that do not trigger insulin levels causing the body between self-preservation mode. To maintain a stable level of blood sugar, you should include in your daily diet nutritious foods slow digestion as pastas and breads made with whole wheat, lean meat or tofu, nuts, fruits and vegetables rich in fiber and water, olive oil and avocado.
If you find it impossible to stop consuming caffeine, you can replace coffee with green tea. This tea contains the necessary amount of caffeine to make you feel energized, Fito has nutrients that are extremely beneficial to health and also accelerates the functioning of your metabolism causing it to burn more fat.
Exercises to reduce belly fat
Diet is only one side of the perfect equation to lose weight and reduce belly.
To achieve perfect balance, it is essential to exercise. While there are no exercises that allow you to delete only the abdominal fat, cardio and strength training will help reduce accumulated fat in different areas of your body.
You can also practice specific exercises that work the abdominal muscles, thus you will achieve a flat stomach and be able to look perfect abs once you’ve freed you of excess fat.
No matter what type of cardio exercise you practice, you can do brisk walk, go swimming, jogging around the neighborhood, martial arts or spend time working in your garden.
Find an activity you really enjoy and practice it for a minimum of between 3-5 hours a week. In this way you will improve the health of your heart and the extra kilos begin to fade, greatly reducing the volume of your abdomen.
Strength training is also essential to burn fat. The higher your muscle mass, you will be able to burn and avoid most calories accumulate them in your body.
Find a strength workout that you can practice for half an hour three times a week. An ideal routine should focus on different muscle groups work different days.
For example, you can work your arms and shoulders on Monday, your abs and back on Wednesdays and your legs and thighs Fridays.
While practicing your strength exercises, take small breaks and always stay well hydrated. Your body can not effectively burn body fat but drink enough liquids.
It is advisable to drink at least eight glasses of water a day to achieve lose body fat effectively.