HOW TO REDUCE BELLY FAT – EXERCISES AND DIET PLAN

Belly fat is the visceral fat surrounding the liver and other organs in the abdomen, close to the portal vein that carries blood to the liver. 

This fat can be harmful to the body but proper measures can be taken to reduce belly fat. That's why reducing belly fat is important for maintaining overall health. However, we look at what one can do to reduce belly fat.

CONTENTS:

CAUSES OF BELLY FAT
TIPS TO REDUCE BELLY FAT
EXERCISES TO REDUCE BELLY FAT
FAT LOSS DIET PLAN
DANGERS OF BELLY FAT ACCUMULATION

CAUSES OF BELLY FAT

Contrary to popular belief, people with a normal body mass index (BMI) but with excess belly fat also face an increased risk of the above health problems. Here are some possible reasons for accumulation of excessive belly fat.

Sugary foods and beverages: Studies have shown a correlation between high sugar intake and excess belly fat. This is mainly due to the added refined sugar during processing. While excess sugar in any form can be harmful, sugar-sweetened beverages are particularly problematic.

Alcohol: Another possible reason for sudden increase in belly fat is alcohol. Studies have linked excessive alcohol consumption to an increase in belly fat, with one study finding that men who consumed more than 3 drinks a day were 80% more likely to have excess body fat.

Sedentary lifestyle: One's activity level also plays a major role in the accumulation of belly fat. One study showed that people who did resistance training or aerobic exercise for a year after losing weight were able to prevent belly fat gain, while those who didn't exercise lost 25–38% belly fat. faced growth.

Stress: Cortisol, commonly called the 'stress hormone', is produced by the adrenal glands in stressful situations. While stress prompts overeating, cortisol causes excess calories to be stored as fat in the abdomen.

Genetics: Similar to genes playing a major role in an increased risk of obesity, genetics may be partly responsible for the body's propensity to store fat in the abdominal area.

TIPS TO REDUCE BELLY FAT

To reduce belly fat, a well-planned routine needs to be followed. Here are some tips that can help reduce the accumulation of fat in the abdominal area:

Getting Enough Sleep: Sleep affects various aspects of one's health, including the accumulation of belly fat. It is a proven fact that people who do not get enough sleep tend to gain more weight.Sleep deprivation is responsible for metabolic and endocrine changes as well as decreased glucose tolerance. When you're tired, your brain's reward centers reopen, looking for something to feel good about.
So while you're better able to control your comfort food cravings when you're well-rested, lack of sleep can make you unable to resist temptations. This can lead to hormonal imbalance in the body and lead to weight gain. A good sleep of at least 7 hours every night is necessary to keep the fat accumulation of a person under control. The quality of sleep is just as important as the total duration of your sleep time.

Drink Enough Water: There is a positive correlation between water intake and weight loss. Studies show that water helps the body metabolize stored fat efficiently. Drinking water throughout the day makes you feel full and reduces your appetite. Sometimes, our body mistakes thirst for hunger, so it is always advised to drink some water before having a snack to know what exactly your body is asking for.
It goes without saying that water is the best 'drink' to quench your thirst. Any juice or carbonated drink contains sugar which will increase your calorie intake so it is best to choose water instead of anything else. One or two glasses of warm water in the morning can help you lose weight and belly fat and cleanse your system.

Workout Regularly: Exercising daily has helped in body weight management. While this is undeniable, there are various arguments regarding the intensity of daily exercise routines. However, your workout plan should be directly proportional to gender, age and BMI. 

Consulting a personal fitness trainer is ideal before starting high-intensity resistance training.

Track Your Calories: Excess calories in any form get stored as body fat. It is ideal to keep track of the number of calories consumed and expended on a daily basis. By this, accumulation of fat in the body can be avoided.
A calorie deficit is a great way to burn calories. A deficit of 500 calories can lead to a weight loss of 0.4 kg or 1 pound in a week.

Never Skip Breakfast: Breakfast is considered to be the most important meal, as it provides the required energy level to start your day. Skipping breakfast messes up your metabolism, slowing down the fat burning process.

Additionally, the days you skip breakfast, you're more likely to make bad food choices throughout the day. Eating a healthy breakfast during the day helps reduce cravings and avoid excessive hunger throughout the day. Remember to make your breakfast wholesome and healthy by including natural foods like eggs, oats, fruits and nuts.

EXERCISES TO REDUCE BELLY FAT

Exercise is an important part of almost every weight loss journey. Exercises that specifically target the abdominal area will go a long way in reducing belly fat.

Here are 4 exercises that you can do to lose belly fat:
1 Vertical Leg Crunch

• Lie flat on the floor with legs extended upwards and then one knee that is crossed over the other.
• Breathe in and then lift the upper body towards the pelvis. Breathe out slowly.
• Do 12-16 crunches in two or three sets.

2 Bicycle exercise

• Lie on the mat, or on the floor and keep your hands either behind your head or by your side just like you would for crunches.
• Lift both your legs off the ground and bend them at the knees.
• Bring the right knee close to the chest while keeping the left leg down.
• Take the right leg down and bring the left leg towards the chest.
• Alternate bending the knees as if you are using a bicycle.

3 Crunches

• Start by lying down flat with your knees bent and your feet on the ground.
• Lift your hands and then place them behind the head or keep them crossed on the chest. Inhale deeply.
• As you lift the upper torso off the floor, you should exhale. Again inhale when you get back down and then exhale as you come up.
• If you are a beginner, start by doing 10 crunches in every set. Each day, aim to complete two to three sets of crunches.

4 Bird dog

• Put your weight on your hands and toes while bending your knees to take a tabletop position. Squeeze your core to keep your spine straight.
• Raise your left arm to reach straight forward, while simultaneously raising your right leg and stretching it out.
• Hold for a count, squeezing your core, before returning to the original position.
• Repeat the movement with your right arm and left leg to complete 1 rep.

FAT LOSS DIET PLAN

Eating the right kind of food is central to losing belly fat. It is ideal to follow a well-thought-out diet planned as per your needs and requirements.

We have put together a 1200 calorie diet plan to help you understand how you can go about planning your diet. However, it must be noted that a 1500 calorie diet plan is ideal for men, while a 1200 calorie diet plan works better for women.

That said, dietary requirements vary from person-to-person. Understand what plan works best for you by consulting a nutritionist, and choose your diet accordingly.

Time	Meal
07:00 AM	Lemon Cinnamon Water (1 glass)
08:00 AM	Vegetable Sandwich (1 sandwich) Skimmed Milk (1 glass)
11:00 AM	Watermelon (1 cup, diced) Almond (5 almonds)
01:00 PM	Masala Khichdi (2 katori) Sprouts Curd Salad,Low Fat Curd Kadhi
03:30 PM	Buttermilk (1 glass)
04:00 PM	Green Tea (1 tea cup)
05:00 PM	Boiled Chana (0.5 katori)
08:30 PM	Chapati (2 piece) Palak Paneer (1 katori) Cucumber (0.5 cucumber (8 1/4″))
11:00 PM	Skimmed Milk (1 cup)

• Start your day with a glass of lemon cinnamon water.

• Have a vegetable sandwich for breakfast, accompanied by a glass of skim milk.

• Follow that up by eating fruits and almonds at 11:00 AM.

• Have lunch at 1:00 PM. Eat two katoris of Masala Khichdi along with a katori each of Sprouts  Curd salad and Low-Fat Curd Kadhi.

• Let the food digest with a glass of buttermilk at 3:30 PM.

• Drink a cup of green tea at 4:00 PM.

• Have half a katori of boiled chana an hour after that.

• For dinner, eat two pieces of chapati along with a katori of palak paneer and half a cucumber.

• End your day with a cup of skimmed milk.

Ensure that your diet is balanced, and that you are consuming as many nutrients as possible, while also ensuring you burn more calories than your daily intake. 

DANGERS OF BELLY FAT ACCUMULATION

In addition to a high BMI, excessive fat accumulation in the abdominal area can potentially pose the following health risks:

• Heart disease

• Sleep apnea

• Colorectal cancer

• Insulin resistance and type 2 diabetes

• High blood pressure

Belly fat cannot be reduced overnight. A long term plan is the best way to reduce belly fat. However, following the above tips can take you one step closer to your fat loss goals. That said, it's ideal to speak with an expert before getting started on your weight loss goals.

That's why reducing belly fat is important for maintaining overall health.