READ: How to get rid of belly fat without going to the gym

Beer belly, pooch, gut, love handles – however you would wish to refer to it, this cushy region between your lower half and your pecks may be the nightmare for anyone on a weight loss program. The common instructions on how to reduce belly fat may sound simple to implement (and they are), but with the current lifestyle full of daily hustle and bustle, it may be more challenging to get rid of unwanted kilos. While it may be very challenging and rather farfetched for some, targeting the entire body fat is our best chance of busting that uncomfortable belly. This post highlights how you can reduce that belly fat through simple exercises without the need for visiting a gym.

Basic information about belly fat

Belly fat is comprised of two different types. First, there is the more stubborn and pinchable stuff which is referred to as the subcutaneous fat. This fat layer lies just below your skin, and it is known to usually stand in the way of those six packs. However, it doesn’t pose any significant threat to your health like the second category of belly fat.

The next category of belly fat is the visceral fat. It is firmer and is known to surround the internal body organs. Notably, this kind of fat usually secretes several inflammatory compounds that may expose you to a greater risk of diseases such as type 2 diabetes and heart disease. Since this fat is metabolically active, it is usually the first fat to be lost when you begin exercising. While you may also lose the subcutaneous fat eventually through exercise, the process may take long.

The secret to getting rid of belly fat is in fact not a secret at all. The process basically narrows down to a balanced, clean eating, a regular and restorative sleep, and consistent workout sessions.

How to reduce belly fat by exercise

Do you find it difficult fitting into that little black number? Do you have sleepless nights due to uncomfortable stomach fat? Have you tried all remedies on how to reduce belly fat for women and still unsuccessful? If yes, then you may need to implement a couple of lifestyle changes to address your weight issue. Arguably, the most reliable way of eliminating belly fat is through exercise. Therefore, if you are serious about shedding those extra pounds, then you will have to include in your daily routine at least an hour of exercise. Here are some of the exercises that may be helpful.

Running

You don’t have to dole out chunks of cash for specialized equipment or workout classes when you have with you a pair of the greatest fat burners all the time – your legs. Running is among those workouts that can be done from anywhere. All you have to do is go out and run! On average, you can burn about 600 calories each hour by running at an average pace. Of course, you’ll burn more calories if you make the run more intense and a bit faster. What’s more, you can even incorporate intervals of jogging and walk. Additionally, you can choose to do sprints or even run uphill.

Cycling

If you’re looking for how to reduce lower belly fat in a more entertaining and fun way, then this is the best option. Taking your bike out for a ride not only skyrockets your fat burn, but also offers a pack mentality that will make you invest more effort in keeping up with and even surpassing fellow riders. With this method, you will have an ideal social scene as well as some quality music coming hand in hand to boost motivation. This makes it more effective than the conventional weight training that may get really boring. If you enjoy the form of exercise you’re doing, you will most likely stick to it for long. Considering the fact that losing belly fat is a marathon and not a sprint, this becomes the most effective exercise.

Crunches

If you are looking for how to reduce fat belly quickly, then this is the first exercise for you. It is arguably the most effective way of burning belly fats. Here’s how it’s done:

Lie flat with the knees bent while your feet are still on the ground or raise your legs at an angle of 90 degrees.Keep your hands crossed on the chest or place them behind your head.Inhale deeply and exhale gently as you raise your upper torso off the mat. Inhale again as you come back on the floor.As a beginner, you can repeat this process for at least ten timesRepeat an additional two or three seats.

Twist crunches

If you’re looking for how to reduce belly fat in 7 days, then this is one exercise that you shouldn’t miss. It is usually best to go forward with this exercise once you’re used to the regular crunches. It only involves modification from the regular crunch for an even more effective belly exercise. Here are the steps:

Lie flat while placing your hands right behind your headGently bend your knees just like in the regular crunches while still keeping your feet on the floorUnlike the normal crunches where you have to lift the upper torso, this one involves lifting your left shoulder towards the right, while still keeping the right side on the ground, or vice versa.Repeat the process for ten times

Side crunches

The only difference between this form of exercise and the twist crunch is that you have to tilt your legs towards the same side with your shoulders simultaneously. Notably, this exercise majorly focuses on your side muscles. While carrying out the exercise, ensure that all the movements are steady and slow. Performing these twists hurriedly may hurt considering the midsection is a complex region.

Bicycle exercise

No, you’re not required to have a bicycle for this exercise. Here’s how it’s done.

Lie straight on the mat while keeping your hands either behind your head or by your sidesLift both legs off the ground while bending them at the kneesBring the left knee towards the chest, keeping the right leg awayDo the same for the right leg and repeat the process doing it like you’re padding a bicycle

The stomach vacuum

This is a low-impact exercise category that majorly focuses on proper breathing as opposed to increasing the heart rate. There are three ways of doing it:

The first method is what is known as the cat stretch pose or the 4-point, transverse-abdominal vacuum. You’ll begin by going down on all fours while supporting the body on your knees and hands. You will then inhale deeply while loosening your abdomen. While exhaling, tighten your abdominal muscles and remain in the position for between 15 and 30 seconds. Repeat the process over and over.

The second method is known as elevators. Here, you will need to sit on a chair and imagine that your belly is an elevator moving upwards. You will then inhale deeply through your nose only, thinking that this is the first floor. Breathe out through your mouth and push your belly simultaneously towards the spine, thinking that you’re ascending to the fifth floor. You will then breathe out quickly five times, and every time you exhale, ensure that you squeeze your abs. For effective results, repeat this process five more times.

The last form of the stomach vacuum exercise involves trying out standing pelvic tilts. Here, you will be required to stand while your legs are apart and slightly bend the knees. You will then inhale deeply via your nose while pushing your belly towards your spine. At the same time, you should be rolling out your hips towards the front. Five to six sets are enough for effective results.

Swimming

If you’re curious about how to reduce belly fat for men and women faster, then you will have to include swimming in your exercise timetable. This form of exercise offers significant benefits of cardio ranging from body toning to weight loss. The type of stroke you choose should be both strenuous and up-tempo to help you get rid of more calories. You may begin with one or two swimming sessions per week.

How to reduce belly fat without exercise

A proper diet can also help you get rid of belly fat. Here are some of the top foods that can help you get that flat tummy:

To melt the fat away, you will need to include an absurd quantity of vegetables in your diet – broccoli being one of the most important. The delicacy has low-calorie levels and offers lots of fiber. Each cup of this green stuff has approximately 3g of fiber and a mere 30 calories. This means that the meal will fill you up quickly, keep you full, and help prevent any eating that may result from cravings. Additionally, it is a good source of vitamin C, calcium and iron.

Are you fishing around for healthy protein? Eating salmon can be a good starting point. The delicacy contains lots of healthy fats and can support unhealthy fat loss if combined with a regular exercise program. The meal is great as it is a good source of proteins and it contains omega-3 fatty acids. For every ounce of this diet, you get approximately 7 grams of protein. Preferably, you should go for wild salmon as opposed to the farmed varieties.

You can consider green tea as your ideal fat-melting cocktail that also helps with fueling metabolism. It can serve as the ideal substitute for other caffeinated beverages with lots of calories such as the morning latte. The brew is also rich in antioxidants known as catechins that are known to rev up the body metabolism rate while facilitating the disintegration of fat cells in the belly and other parts of the body.

How to reduce belly fat with lemon and honey

The key benefit of honey is that it offers high nutritional content and is also safe as it doesn’t lead to accumulation of sugar in the body. This makes it the most effective remedies for rapid belly fat loss. Lemon, on the other hand, can keep you full for long to limit food intake. It also has active ingredients that help burn excess fats. Therefore, a combination of lemon and honey creates the ideal complement for rapid loss of belly fat.

With these remedies, you don’t have to worry anymore about how to reduce belly fat in 7 days. Feel free to leave your insights at the comments section.