Are you finding it difficult to get into the jeans that you used to wear in your college a few years ago? If you are an obese person, then it is a very difficult task to remove the abdominal fat from your belly. It is normal for you to have some belly fat that will help in cushioning the bones and the organs and to protect them. As you begin to age, the metabolism rate of your body slows down and this results in increased fat storage on your belly. If you are leading a sedentary lifestyle with no physical exercise and spend most of your time sitting in front of the TV or computer, then you are sure to accumulate a lot of fat around your belly in a few years time. If you are indulging in eating more than you ought to eat, then you are sure going to put on weight easily. If you do not practice proper sitting techniques and always slouch when you sit on the chair, then you are sure to catch fat accumulation around your stomach area.
Stress is one of the main reasons why people tend to accumulate food around their waistline.
If you have saggy muscles around your abdominal area, then you can easily get excess belly fat.
As a woman tends to attain middle age, the ratio of the body fat will increase in proportion to her body weight. It was perceived earlier that belly fat is healthy as it could be utilized by a person whenever he or she needs some extra energy. Body Mass Index or BMI is the ratio of your weight in kilograms divided by their square of your height in meters. If you find that you have excess belly fat, then you should immediately cut down on consumption of carbohydrate rich food and start to take foods that are rich in fibers. Apples: They are super foods that you can take three to four times a day as a substitute to carb-rich foods. Almonds: Rich in Vitamin E and has high fiber content that will make you feel full and reduce your hunger.
Avocado: They are rich in high fiber and have high monounsaturated fatty acids that help in reducing belly fat.
Along with these foods, it is also important for you to do some exercises to reduce excess belly fat. Push your feet in such a way that your thighs are perpendicular to the ground and your feet are off the ground. Inhale when you plant your feet on the ground and exhale when you lift your back and move your knees towards the chest. This exercise routine is very similar to crunch exercise and here you will have to rotate your shoulder in the direction of the other shoulder. Breathe in when you lift and cross the knees and breathe out when you move your upper body towards your knees. The side crunches will also help you to shed excess belly fat and will also help in providing a proper workout for your love handles.
This is yet another exercise that will help you to shed excess fat round your belly area easily. The rolling plank exercise is another popular exercise that will work great on your lower back, hip and abdomen areas.
Take your position on the floor or a mat in such a way that your knees and elbows are resting on the ground. If you are a beginner trying to work your belly to remove its excess fat, then you should first try out the lunge twist exercise. Make sure that your upper body and the spine are in the upright position to perform perfect lunges. Bending side to side not just helps in reducing excess fat deposits in your stomach area, but it also helps in giving your love handles a perfect shape.
Now bend your body to your left side as much as possible until you feel a strain on your right side. Once you get comfortable holding on for 15 seconds, you can increase it to 30 seconds or more on both sides. If you are a beginner looking to do some exercises to reduce belly fat, then you should start with low impact exercises like stomach vacuum exercises.
Now exhale your breath and make sure that you hold your abdomen muscles tight during exhalation.
Now as you exhale, make sure that you bring both your legs upwards such that your knees are very close to the chest.
Walking is another beginnera€™s exercise that you need to do if you are looking to reduce excess belly fat. After you have mastered the art of speed walking, you can switch to jogging that will help in easily breaking down of excess body fat accumulated in your body including your belly fat.
If you want to break free from the monotony of doing the same exercise every time, then you can try to add one or two days of running exercise in your exercise regime.
One of the best ways to burn a lot of calories from your body as well as to shed off the excess baggage that you are carrying around your waistline is to do cardio exercises. Swimming is a very good exercise that will not just help you to shed belly fat, but it will also help you to tone your body. All you need is to follow these effective and simple exercises to see visible difference in the size of your waistline after a few weeks.
This site is for information and support only and NOT a substitute for professional medical advice, diagnosis, or treatment. This kind of a diet works best for endomorphs, because a large percentage of endomorphs have varying degrees of insulin resistance and carbohydrate sensitivity. Now to make it a little more effective, raise your legs and hold them at 45 degrees for at least 10 seconds.
Now inhale working upon your abs and lower down slowly by bending both the knees to 90 degrees.
One of the most effective forms of aerobics is interval training with any type of aerobic exercise you prefer. Apart from the above sets of workouts, if you incorporate a 1200-1500 calories flat belly diet in your routine, you will see the results sooner than you would expect. As said earlier, to achieve the actual result, you need to have the right knowledge and right practice.
Fat is not an enemy to human being if it is maintained at a proper level for the body’s regular need.
Why men have harder time to reduce their belly than women is because, before menopause, for young women the fat deposition is around their hip and the fat concentration is less around the belly.
Cardio Exercises: Cardio exercises like running, skipping, dancing, walking fast are all good for your heart. Push-ups are one of the best exercises that one must not fail to do when you are really concerned about staying fit. Crunches: Doing crunches with consecutive repetitions will directly benefit your tummy in trimming it. Sit-Ups: This might sound simple, but is very effective when done along with the above other exercises. Follow the above exercises at home on a daily basis without skipping any of the sequences given. Microsoft Windows 10Microsoft Windows 10 was built as a platform to provide a seamless experience across all devices including PC’s and tablets. All about Airtel 4GAirtel has begun rolling out 4G services for its customers and plans to integrate the entire network in a couple of years.
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This article focuses on providing you with simple exercises that you can do at home every day to help in pumping out the excess fat that has built up round your abdomen area.
But, excess belly fat is a matter of huge concern and you will be able to get rid of the tensions of excess belly fat through exercises and taking in a low-carb diet. If your grandparents or your parents have excess belly fat, then you too will have the same.
If overeating is coupled with a sedentary lifestyle, then you are going to gain belly fat in no time and you will easily put on weight. There is an increase in the risk of accumulating fat around the waist area during menopause. To calculate the waist to hip ratio, all you need is to divide the values to get the ratio.
If your BMI is in the range of 25 to 29.9, then you are in the overweight category and if your BMI ratio is over 30, then you are an obese person.
It will help you to easily burn stomach fat and if this exercise is coupled with a proper diet intake, then you can see effective results in quick time.


But, here you will have to make sure that you twist your right shoulder towards your left and the left torso must be on the ground. Here, you lift your left shoulder towards the right with the right torso resting on the ground. Extend both your legs towards the ceiling and make sure that you cross one knee over the other. When you are bringing the right knee up you can try to meet your left elbow with your right knee to have a perfect stomach crunch.
Now, lift your upper body and make sure that your right elbow touches your left knee for a perfect crunch.
Keep your knees straight and lift yourself in such a way that your hips are off the ground.
Your right leg should be positioned backwards and you must use your toes to support your right leg. Lift both your hands and stretch it above your head and make sure that they are clasped together. It will help in making your heart beat faster; lose excess belly fat and also burn a lot of calories than walking or jogging. You can do all these exercises at home without the help or guidance of a professional trainer. It can be very difficult for endomorphs to burn belly fat with a diet that is high in carbs and fat. You are not so lucky if you are an endomorph; you need to be very disciplined and you must follow your diet very strictly nearly all the times. Not only does belly fat make your figure unattractive, it also increases your risk of high blood pressure, diabetes and fatty liver disease.Many people try dieting to lose belly fat, but this is not the optimal solution. AlmondsAlmonds contain a good amount of healthy fats — polyunsaturated and monounsaturated fats.
Abdominal fat is the most undesirable thing that looks unappealing and is the reason behind all obesity related problems.
Now place your forearms on the ball with the help of elbows and keep your fingers entwined.
These are the core lunges moves you can do with a ball as it is more effective and works better. Whatever activity you choose to do, focus on doing the high and low between regular intervals. Avoid snacking in between the meals and opt for a fruit or a vegetable based snack when hungry.
It is the desire of both men and women to have a flat stomach without any belly fat that shows up huge in size. So, it is important to know how we tend to get these unwanted or not-desired belly fat around our tummy region especially. In women these adipose tissues with fat cells are surrounded on thighs, buttocks, hips and breasts.
The sit-ups can be done either extending your hands straight forward or supporting your hips by placing your hands on your hip.
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If belly fat is your concern, then you are just not the only woman in the world with this problem. It is important for you to totally cut down on your favorite cupcakes or burgers or pizzas and ice creams and to concentrate on eating only green leafy vegetables as well as foods that contain high fiber content. You might be wondering why some of your friends who eat fried and sugar based foods most of the time have a flat stomach and you always put on fat around your belly area. Diseases such as breast cancer, sleep apnea, hypertension, cardiovascular diseases and diabetes in women will result in fat accumulation around their belly area. It has been researched that excess belly fat will result in people to easily catch cardiovascular diseases. If the ratio is about 0.8 or more, then you can fall prey to cardiovascular diseases easily.
You will need to cut down on your belly fat considerably if you are to stay free from health risks. If your waist size is more than 34 inches, then you are at a risk of catching chronic heart disease.
It is important for you to incorporate simple exercise routines in your daily schedule so that you stay in the best shape always. The only difference here is that you will have to lift your right leg up when you are tilting your left shoulder towards the right shoulder and vice versa. Brisk walking for 30 minutes a day for a minimum of 5 times a week will help you see a gradual change in your weight. Doing cardio exercises for 30 minutes a day for at least 4 to 5 times a week will also help in reducing stress, increase lung capacity, keeps your heart healthy and also improves sleep. You need to choose the best strokes that will be strenuous and up tempo exercises so that you are able to burn a lot of calories.
If you have the will power and the determination to strive harder to achieve your goal of losing excess belly fat, then you can easily reduce it by doing these simple yet effective exercises. Refined and processed carbohydrates are easily converted into body fat and should therefore be avoided as much as possible.
You should be doing plenty of aerobic training, because that is they key to losing fat for endomorphs. In addition, you can practice some yoga poses that target your abdominal area and help you lose fat quickly. Mill Churning Pose (Chakki Chalanasana)This effective yoga pose mimics the motion used when operating a traditional manual grinder, common in the villages of India.
The ideal way to get rid of belly fat is to choose your foods wisely and do some physical exercise daily.Knowing what to include in your diet is half the job, the other half is doing exercises daily that suit your body type.
Celery is extremely low in calories, full of fiber, and contains calcium and vitamin C that aid in weight loss.You can drink half a glass of celery juice before eating your lunch or dinner to help cleanse your system. These tummy tucking workouts are more effective than regular aerobics exercises and help you shed pounds faster than ever. A warm up and cool down is extremely important for a complete workout.The first step is to tie a belt around your waist approximately at your belly button.
The more close the legs are towards the floor, tougher the exercise will be and your abs will be worked upon. Exhale and stretch your right arm to the side crossing your head and then bending your body slightly to the left.
For a little elevation bring alternate knee towards chest and do it 10 repetitions for each leg. Take the gym ball in your hand and stand with left foot 3 ft little in front of the right foot.
Include protein and cereal in the breakfast followed by a mid-morning glass of vegetable juice containing roughage for fiber. This diet coupled with a good fitness routine would surely burn fat fast and give you a trimmed belly! If you have the right knowledge and desire to achieve a flat stomach the results are very much possible.
These fat storage are used by our body whenever there is insufficient presence of calories in our body. Push-ups strengthens your core muscle and when its being done, almost every muscle-group from neck to toes are engaged and gets benefited. Bend down (without bending your knees) and touch your left-leg toe by your right hand and touch your right-leg toe by your left hand. How to reduce your tummy fat naturally all depends on the effort you take and right knowledge you have.
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Almost 50% to 60% of women in this world are not satisfied with the type of belly they have and are looking at ways and means of reducing the fat stored in their bellies. The main reason behind this is that your friends have a higher metabolism rate than what you are having. If you are pear shaped, then the fat in your body gathers at in the lower part of your body like the buttocks. So, it is vital for every man and woman to keep track of their belly fat and to keep it under check always.


It is a low impact exercise that will give a good workout to your heart as well as will help in boosting your metabolism. Remember, there is no gain without pain and reducing your tummy size is not a hard to pin down stuff anymore.
So you should be avoiding them as much as possible, if you want to lose tummy fat (best ways to burn stomach fat).
It helps reduce stubborn belly fat as well as post-pregnancy fat.Apart from reducing abdominal fat, this pose tones the back, abs, arm and thigh muscles as well as the uterine muscles in women to help regulate menstrual cycles. Certain foods actually help reduce stubborn belly fat and will get you well on your way to enjoying a slimmer physique. A study in the American Journal of Clinical Nutrition has proven that eating almonds suppresses hunger. You can perform these exercises easily at home for at least 5 days a week for best results.
Now using your stomach muscles lift your head slightly and raise your upper back and hold in this position for at least 5 seconds. Now exhale and pull your belly button towards the spine and hold in this position for around 30 seconds. Interval training can be incorporated with any type of activity, but here is an excellent spot interval training that can be done at home without any equipment, while watching TV or doing in between doing household chores. Now bend knees and squat down to touch the floor and then reach up rising and then again lower down.Do it for 20 seconds. Why is it very much possible to achieve the results naturally is because, the natural structure of our body isn’t meant to be with huge tummy.
Moreover, these fat cells form a cushioning or padding around the internal organs and acts as an insulator. It helps to strengthen your internal parts of your stomach that helps greatly in reducing your tummy. In addition to the above physical exercises, it is more important to keep your mind stress-free. Reply g Burn Stomach Fat - How to Lose Belly Fat Fast Healthy ways to lose weight include both high intensity cardio and walking.
Many women love to have a perfect belly that professional athletes as well as celebrities have. Diets that are very low on calories can decrease your metabolic rate by 20-30% and even up 45%, according to studies. An additional benefit of celery is that it contains apigenin, a natural compound that reduces the risk of ovarian cancer in women.5.
With the below instructions, you’ll gain the knowledge and insights on how to reduce the tummy size using easier methods that can be done at your home itself. However, in women after menopause, fat cells get accumulated around the belly region causing belly flab. Additionally, the results would be productive if it can be done early in the morning but other times are fine too. Now, bring your hands and support your neck (and head) with hands under and lift your upper extremity (getting up) without lifting your legs or folding your knees. Deep worries and stress can lead to irregular and inappropriate hormonal changes which leads to fat accumulation. If you want to have a near perfect flat belly, then you should be ready to make a few lifestyle changes to reduce the excess belly fat from your body. While a lot of ectomorphs are active and enjoy being active, endomorphs tend to relax more and therefore find it harder to be active.
Stop and jump on your spot with feet wide and bringing those closer and flying arms at sided Repeat this move for 2 minutes and after stopping march at your place. If you can follow these regular practices at home – you can visibly see the results and can have a trimmed stomach with no belly fat. The weight you lose with these diets, is not all fat; 40-50% of the weight you lose can come water weight and muscle tissue.
So, always keep roasted almonds handy and enjoy them as a snack or in salads or other dishes.2.
Repeat this whole process thrice till 20 -30 minutes and finish by a cool down march at your place for 3-4 minutes. There are plenty of exciting and fun sports and recreational activities that you can add to your schedule, that will help you lose those extra calories.
One of the requirements to burn tummy fat fast and easily, is to have a fast metabolism (home remedies to lose belly fat fast). It strengthens the muscles of your abdomen, ankles, thighs, groin, chest and back.It also improves digestion, treats gastrointestinal problems, promotes blood circulation and improves the functioning of the liver, pancreas, small intestine and large intestine. Consult with your doctor or other health care provider before using any of these tips or treatments. WatermelonThe American Dietetic Association declares watermelon as a perfect food to reduce belly fat. They are packed with minerals, dietary fibers and vitamins.Eating a plate of cucumber salad daily is an effective and healthy way to cleanse your body of harmful toxins released by the digestive system and lose weight. Doing this not only helps you to burnout the fats but helps efficiently to trim and tone your tummy. Find some sports that you like or recreational activities such as hiking, that help you lose calories besides your regular workouts (lose stubborn belly fat). Watermelon contains 91 percent water and when you eat it at the beginning of a meal, it fills you up without adding a substantial amount of calories to your meal.Plus, it keeps you feeling full longer and also helps combat water retention. As an added benefit, eating cucumbers daily can give you radiant, glowing skin because they are rich in vitamins B and C.6. This juicy fruit is also rich in vitamins B1, B6 and C, as well as potassium and magnesium. It can be really frustrating when you see a person burn tummy fat very easily without much effort and you try and try, but have nothing to show for it. It is a great addition to a low-calorie and low-fat diet.An interesting study done at the University of Kentucky revealed that drinking two glasses of watermelon juice every day for eight weeks reduces body weight (especially the fat around the belly) without altering muscle mass. It contains a compound known as 9-oxo-ODA that helps reduce lipids in the blood, which in turn helps control belly fat.
Which means that even if you don t gain weight, you waistline can grow by inches as the How to Lose Belly Fat: Tips for a Flatter Stomach - WebMD Exercises to Lose Weight. Regular consumption of watermelon also lowers the risks associated with coronary artery plaque accumulation and heart disease.3. This compound also fights chronic diseases associated with obesity.Plus, the powerful antioxidant lycopene in tomatoes offers plenty of additional health benefits like reducing wrinkles, fighting cancer and reducing cholesterol levels. BeansRegular consumption of different types of beans helps reduce body fat, develop muscles and improve the digestion process. Tomatoes are an excellent source of nutrients like iron and potassium and are rich in vitamins A and C. If you think that sounds too easy or too fast, I suggest you try it FLAT STOMACH ANYONE? I will give you some very effective fat loss tips, that will help you get rid of excess fat like never before!
Beans also help you feel full for a longer time, thus keeping you from overeating.This happens as beans are an excellent source of soluble fiber. So, to enjoy a healthy body, include tomatoes (in both raw and cooked form) in your daily diet.
This fiber especially targets belly fat, helping to break it down so the fat can be eliminated from the body. I really like the information which you have shared in your post about the fat reducing superfoods. Asif Ali March 31, 2014 at 10:30 am ReplyDear Sir, M working in Office on Morning 9am to 9pm so i also to till this time very tied and stress, after that i no have option for walking or exersice,, in one day i take light break fast and light dinner only but no benifet.
Ab workouts ab How To Reduce Belly Fat Within 14 Days For Women (Top AB exercises that WORK! You can easily include beans in your daily meals by adding them to salads, soups or side dishes.
Berenice May 11, 2014 at 6:59 pm ReplyI just want to know more about to reduce belly fat and fat-burning foods for I just can see the 1st 6 of each top10. Its really interesting to learn new stuffs that can help me live a very healthy life Yashaswini June 15, 2014 at 3:02 am ReplyVery informative. Very good to share Geeta Gangwani July 12, 2014 at 6:40 pm ReplyI really like tips of reduce Weight!
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Natural fruits vegetable are everydays necessitY in our body.making it healthy energetic and wide.



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