Belly fat is known as the excess abdominal fat surrounding your stomach. It is developed due to an imbalanced diet, sedentary lifestyle, or alcohol use. And it is the most common problem among working women, homemakers, mothers, and teens. So are you the one who struggles to lose belly fat at home? But why is it so difficult to get rid of?
If you like to know how to lose stubborn belly fat and get rid of it once and for all, then continue reading this full article to find the best exercise to reduce belly fat for females.
Causes of Belly Fat In Women
Before we get into the exercises, let us take a look into the factors that cause belly fat in women.
- High Calorie diet that contains unhealthy fats, sugars, and carbohydrates.
- Lifestyle with no physical activity to burn the calories you’ve consumed.
- Low protein is linked to poor metabolic rate in the body.
- Menopause in women that cause a drop in estrogen level can lead to weight gain and belly fat.
- Poor digestion.
Best Exercises To Reduce Belly Fat At Home
Here is a set of best flat belly exercises to get rid of the tummy and waistline other than having supplements like promind complex.
Running or walking
You may be thinking how moving your legs shrink those love handles. There is no true way to target belly fat, so the best thing to do is start moving. Running and walking are the best fat-burning exercises, so the only equipment you need is a good pair of shoes. Running burns more calories, so make it a part of your interval training routine. But before taking up running do not forget to warm up and cool down.
The elliptical is better for burning belly fat and it works both your upper and lower body. And moreover the more of your muscles are working at once, you’ll burn more calories. The key to getting a good workout on an elliptical machine is about the correct body positioning. And once you feel more comfortable on the elliptical machine, ready to increase your pace. This helps you to burn more calories and blast that belly fat. Make sure to get a cardio workout on an elliptical machine or another cross-training method. And divide into a session for 30 to 60 minutes.
Cycling is popular and it is the best way to lose belly fat. This not just because of the calories you burn it also affects your basal metabolic rate and muscle mass. By doing the cycling you push down or pull up on the pedals, there you meet the resistance. So that you’ll be building muscle and then those building muscle increases the rate at which you burn calories. And this makes it easier to maintain a healthy weight.
Aerobic like body combat and Zumba are also good options for losing belly fat. This exercise is usually done in n groups, which is good because the participants encourage each other in doing the activity correctly.
Its a complete exercise that stimulates the muscles and improves the cardiovascular and respiratory systems. By accelerating metabolism, and encouraging calorie and fat burning. Also, the jumping rope exercise is considered as a complete exercise as it has lots of different health benefits.
Swimming is one of the most excellent exercises that can be practiced for weight loss. This exercise improves physical condition and strengthens the muscles that help with burning fat faster. According to the studies done by Harvard Medical School has proven that a 155-pound person will burn 298 calories when swimming the backstroke for 30 minutes. Swimming is a highly aerobic exercise, so if it’s done routinely, it can burn body fat.
It is one of the most best tummy exercises, which is popularized by the famous yoga guru, Baba Ramdev. To perform this asana it takes time and practise and the stomach vaccum exercise involves sucking in your stomach. By doing this asana it mostly target the transversus abdominis that can result in tightening of tummy muscles. Doing this exercise regularly can give you a slimmer waistline and a strengthened core area.
1 Week Diet For Losing Belly Fat
The following is the diet for 1 week, it provides the maximum nutrients with minimal calories, fats and sugars.
- Make sure to eat six meals a day, that means one every 3 hours.
- Hydrate your body by drinking at least two liters of water or green tea a day.
- Try to eat different salad every day and any non-vegeterian items like meat, fish or chicken.
- Eat two pieces of fruit a day, preferably low-sugar fruits.
- Eat two yogurts with live lactobacilli a day, that encourage your body’s bowel movements, and thus reduce abdominal bloating.
- Try to have less salt and use more herbs and seasoning salads as mentioned in biofit reviews.
- Make sure to drink one cup of boldo tea half an hour before lunch and dinner, this helps to fight flatulence, and so decreases bloating.
Getting rid of belly fat is good for your overall health. So practice the above mentioned exercises regularly, if they cause you any problem you can seek free or affordable medical advice.