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08.12.2015
Get Ready For Father’s Day or you will wish you had!Sign Up NowFor Email Newsletters you can trust. Belly fat is a main problem for anybody who wants to lose weight or to have a strong and sculpted look for their abs. If you want to avoid the risks of fat belly and want to have a fit and healthy body you need to have a proper diet, proper rest and proper exercise.A  Yoga is a highly effective form of exercise which helps people to relax their body and to achieve flexibility in their body. In the beginning repeat the pose for at least 10 times, gradually increases the count when the body gets adjusted. Stand facing the sun in an erect posture, with palms joined together near the chest like doing a namaskar.
Breathe in deeply and raise the hands upward, bend your body backward in an arched position with the face pointing towards the sky. Exhale and bring the body from the arched position to bend down forward, till your head reaches your knee. Exhale and with the palms pushing the floor stretch your right leg back words to make it parallel with the left leg. Exhale and lift the chest from the ground and arch back by keeping your arms bent at the elbow.
Slowly bend forward exhaling so that your body will be parallel to floor, bend completely till your head touches your knees. You need to repeat this asana for 10 times, remember to take an interval of 10 seconds between the repetitions. This is a pose taken from Hatha yoga, which helps to stimulate the solar plexus center of the body. When you reach the toes, try to pull the toes towards you so that you will experience a stretch on the hamstrings.
Breathing in and keeping the tummy tucked in, continue in the position for about one minute initially. Slowly bring your body up, exhaling and come back to the original Padmasana position or sitting position. This pose is highly effective in preventing and relieving constipation and indigestion problems. If you practice this yoga posture on a regular basis, then you can be assured of enjoying a flatter belly in due course of time. Once you become familiar with this pose you can extend the duration to 60 seconds or even more.
You need to start with 5 repeats of this asana initially and gradually build it up to 30 times. Sit in the Vajrasana position and slowly lift your body weight from the knees in such a manner that your entire weight is supported by the knees.
After inhaling and exhaling deeply one to two times, you should bend your back towards your feet.
Hold in this position for about 20 to 30 seconds in the beginning and then try to hold this posture for a minute or even more.A  You should breathe normally in this posture. This is yet another easy asana that will help you to melt the fat in the abdomen area by forcing the abdominal muscles to contract.
From the Vajrasana position, you need to rise in such a way that your body is parallel to your yoga mat and the weight of your body rests on your palms and knees. Make sure that your knees are beneath your hips and your palms under the shoulder in this pose. After a deep inhalation, lift your head in such a way that your body now takes a concave structure. Take a deep breath and hold this pose for 20 to 30 seconds initially and gradually work it up to 60 seconds. Now slowly exhale ad come back to Vajrasana position and relax for 15 seconds before repeating the next set. You need to work on this pose for 10 times initially and then slowly build it up to 30 times in a day. This is another yoga posture that will help in easily shedding off excess fat accumulated in your belly area, thighs and hips.
Now take a deep breath in and raise your legs from the floor at a 45 degree angle from the floor. Now, after 30 seconds, exhale deeply and lift your legs further up so that it is at right angles to the floor. Inhale deeply and bring your legs back to the initial position that is resting it back on the floor mat.
Repeat this posture for 10 times initially and as soon as you come to terms with this pose, you can extend it to 30 times a day with a 15 second pause after each repetition.


This is a pose that helps in giving a good stretch to your back, thighs, abdomen, arms as well as chest muscles.
After a deep exhalation, lift your leg backwards so that youa€™re your knees are in a position to touch your buttocks.
Repeat this posture for 10 times a day during the initial stages and gradually build it up to 30 times a day with a 15 second break between each repetition. Lie down with your chest hitting the yoga mat and with your legs slightly spaced out and your toes touching the floor.
Keep the palms touching the floor and make sure that your hands are on either side of the body. Now breathe in and lift your head and your chest from the mat and make sure that you are looking at the ceiling.
Now take a deep breath and now lift your body from the waist upward while bending backwards as much as possible. Repeat this posture for 10 times in the beginning and then try to work it up to 30 times a day. Keep your feet completely stretched out and place your hands on both sides of your body with your palms facing the ground. With closed eyes, breathe in and breathe out deeply while allowing your body to relax completely.
You should lie down in this position as long as possible until your breathing returns to normal and your body is completely relaxed. You should compliment these yogasanas with a healthy diet in order to achieve your goal of losing belly fat effectively and quickly. 2015 with a variety of similar recipes on VIDEOS - on "next page" at the bottom of each post.
Many people find that it is easy to lose excess fat from other parts of the body and it is extremely difficult to remove the belly fat once it gets deposited.
Practicing specific yoga asana helps to reduce belly fat and achieve stronger looking abdominal muscles. So, to complete one round of Suryanamaskar you need to do 24 yoga steps.A  It is ideal to perform 12 rounds to get best results. When your body bends forward in this pose, the abdomen gets compressed this helps in toning the muscles of the abdomen.A  This is especially powerful in removing belly fat.
Apart from providing reduction of belly fat and toning of the muscles, this pose helps to stretch the hamstrings, hip and thigh muscles.A  This is a good yoga posture for people suffering from digestive disorders.
In this posture, your knees will be exerting pressure on the abdomen, which triggers fat burning from the area. Take 15 second intervals between the repetitions.A  The beginners can practice the above pose with a single leg at first.
You need to hold this posture for about a minute or so to help in proper contraction of the abdominal muscles. You must now lift your head, chest and legs off the ground and while doing this you have to exhale. Now you will have to slowly relax and come back to the original position after inhaling and exhaling deeply. You will need to touch your ankles by stretching your back in this pose and this will help in easily toning your abs muscles. Take your hands behind your body and try to hold the ankles of your feet, one hand after the other. It will not just help in decreasing your belly size, but will also help to improve your spinea€™s flexibility.
The knees have to be spaced out a wee bit so that the weight of your body is evenly distributed on both the knees. You need to tighten up your buttocks and abdomen firmly so that you experience contraction in the abdominal muscles. Now tilt your back side slowly while moving your head backwards so that it touches the floor. It is an asana that will help in strengthening your back muscles if it is done on a regular basis.
It is also important for you to make sure that your body is getting the adequate hours of rest and sleep for these yogasanas to be making a huge impact on your body fat. If you are prepared to burn off belly fat and make lifestyle changes that may help you maintain a healthy weight, the belly fat diet plan can help. Sedentary lifestyle, eating junk foods, stressful work all these contribute to the increase in the waist size of a person.
Beginners may not be able to touch the toes at first, so try touching ankles or thighs instead.


You need to remain in the position for at least one minute to get maximum benefit for reducing belly fat. The tension that you experience in the body after doing the Naukasana will be eased with a good back stretch in this Ushtrasana. There is no doubt that practicing the above yoga poses everyday for a minimum of 5 to 6 days a week will help you to see a visible difference in your waistline within a few weeks.A  So, start practicing these yoga postures from today and easily shed off the excess fat baggage that you are carrying around your abdomen area. It is best to start your yoga practice with the help of a trainer, however the following asanas are easy to understand and practice.A  You will be able to control your body and mind in a better way when you start to practice the asanas apart from being able to reduce the fat deposits in the belly.
The deep breathing helps in bringing a good level of oxygen to the body and helps in detoxification and burning of fat deposits in the body. Lift your head towards the sky and keep your arms on either side of the right leg with palms facing the floor. Sip water in between the repetitions if needed and relax for about 15 seconds between each round. The steps are as said above and the difference is that you have to stretch one leg at a time. Basically, we all have the same amount of fat cells, however the difference between individuals is how much fat is kept in each of their fat cells.
People with belly fat are prone to cardiovascular diseases, diabetes, high blood pressure, etc. It has been found that yoga asanas targeting the core or abdominal area are more effective in removing belly fat than the crunches. The bends also helps in improving the digestive power and strengthening the abdominal muscles.A  They get maximum benefit from this yoga asana and practice it daily in the morning facing the sun.
Our fat cells come with an unlimited ability to keep expanding, therefore the key to getting rid of belly fat is to stop this expansion.
Having belly fat will affect the overall appearance of the person and this may affect the self-confidence of the person. One of the ways we can do that is by concentrating on the right foods.AsparagusAsparagus is a great source of many essential micronutrients and antioxidants nevertheless its high concentration of folate makes asparagus an especially beneficial food for reducing belly fat.
Whether you want to reduce belly fat for health reasons or for achieving a better looking body, you can opt for the various yoga asanas to reduce belly fat.A  Here are some of the top yoga asanas to achieve flat looking belly.
Folate combats insulin resistance, that is a condition in which the body doesn’t properly react to the blood sugar lowering effects of insulin. Oat groats are also gluten-free and well tolerated, meaning they’re less likely to cause belly bloat.
Soak them overnight, rinse, and blend with water, stevia, along with a little cinnamon for a healthy oatmeal.Extra Virgin Olive OilWhen consumed daily, extra virgin olive oil has been proven to prevent excessive accumulation of visceral fat and encourage weight loss. Because of its high concentration of monounsaturated fat, olive oil can help control levels of insulin in the body, thereby reducing visceral belly fat.
Brazil NutsBrazil nuts are one of the most convenient belly fat-reducing food sources around.
When they are comprised of sizeable amounts of monounsaturated fat, Brazil nuts will also be incredibly rich in the powerful trace mineral antioxidant selenium. Regularly consuming selenium-rich foods might help reduce belly fat while also protecting against numerous chronic diseases including heart disease and cancer. Only one ounce of Brazil nuts contains over 700 percent of the daily recommended intake.BarleyUsing a regular dose of barley can decrease the existence of visceral belly fat. It has been shown to significantly lower blood levels of insulin, which helps to inhibit belly fat accumulation and weight gain. Because of its content of protein, eating tuna can help reduce stored belly fat by increasing the rate where it’s mobilized and used for energy. Tuna is also a great source of other key nutrients including healthy fats (omega-3 fatty acids) and vitamin D, which collectively promote bone health and prevent disease.Garbanzo BeansGarbanzo beans (or chickpeas) are an incredibly nutritious, belly-fat fighting food source. Besides the wide array of essential micronutrients and antioxidants they house, chickpeas contain vast amounts of dietary fiber and protein, each of which regulate blood glucose and levels of insulin in a way that beneficially prevents belly fat buildup.
Because of high compositions of fiber and protein, eating chickpeas may also greatly increase the sense of fullness within the stomach and reduce overeating, which assists weight management.Foods that Help Reduce Belly FatRed Bell PepperRed bell pepper contains a natural chemical called capsaicin, which has been proven to considerably reduce stored belly fat. Consuming foods rich in capsaicin also causes dramatic spikes in metabolism, which further promotes fat burning and weight loss. To reap the entire benefits of red bell pepper, add it to omelets, salads, soups, stews, chili, and stir-fried preparations.



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