Getting Rid of Belly Fat
Belly fat is probably the hardest fat to lose – you could be perfectly slim all over and still have that hint of a curve at your tummy. Don’t worry though, there is a way to lose it!
If you’re thinking about what is the best way to get rid of belly fat, the answer is, there is none. There are two aspects to losing fat of any sort: exercise and diet, and they are both equally important.
In this article, we’ll look at how to get rid of belly fat fast through both exercise and diet.
Quick Navigation to Getting Rid of Belly Fat How to reduce belly fat by exercise?Exercise #1: Leg LiftsExercise #2: Reverse Toe-TouchesExercise #3: CyclingExercise #4: Sit-upsWill running burn belly fat?What to eat to lose belly fat?Food #1: OatmealFood #2: Almonds, Walnuts, Peanuts, etcFood #3: EggsFood #4: Lean Meat
How to reduce belly fat by exercise?
Some exercises like,
- Leg lifts
- Reverse Toe Touches
There is no one exercise to reduce belly fat as different exercises target different areas of your belly. Luckily for you, we’ve got a whole workout for you that will help you learn how to get rid of upper belly fat, and how to get rid of lower belly fat.
Exercise #1: Leg Lifts
Lie on your back on an exercise mat and raise your legs until they form a 90-degree angle with your body. Your feet should be parallel to the floor. You can place your hands by your side or under your buttocks for support, but they should ideally be under your head. Keeping your legs as straight as possible, slowly lower them until they are almost touching the mat, then bring them back up again.
If you’re a beginner, you should do 10 reps. As you get more used to this workout, you should slowly increase this number to 20, then 30, and so on.
This is probably the best exercise to burn belly fat as it targets your lower abdomen – the place where belly fat tends to accumulate. So, if you’re looking to find out how to burn lower belly fat, here’s your answer.
Exercise #2: Reverse Toe-Touches
Once you finish your last leg lift, bring your legs back up and keep them there. It’s time for the next exercise in this workout – the reverse toe touches. Keeping your legs up at 90 degrees with your body and your feet parallel to the floor, reach your arms up to your toes, forming a 45-degree angle. Keep in mind that your head should still be on the mat. Then, slowly raise your torso off the mat and try to touch your toes with your fingers before moving back down.
This exercise should be performed quickly – a set of 15 reps should only take you 10 seconds. 15 reps is a good starting point for beginners, but as time goes on, you should work your way up to 30-50 reps.
Exercise #3: Cycling
Keeping your legs off the mat, bend your knees to form a 90-degree angle. Curl your hands into loose fists and keep them by your ears with your elbows pointing towards your legs. Now, rotate your legs in the same way you would when riding a bike. Move your torso up and touch your right elbow to your left knee and your left elbow to your right knee.
This exercise should also be performed quickly, so try to go as fast as you can. Keep it up for at least 30 seconds, and slowly work your way up to 1 minute, then 2 minutes.
Exercise #4: Sit-ups
Finish this workout routine with some classic sit-ups. Get a friend to hold your feet down, or hook them under something to keep your balance. Start lying down, with your knees bent and pointing towards the ceiling. Your feet should be flat on the ground. Curl your hands into loose fists and keep them by your ears with your elbows pointing up. Then, move up into a sitting position – your elbows should touch your knees. Move back down into a lying down position and repeat.
Go as fast as you can! Aim to do at least 20, and slowly work your way up to 50.
You should perform this 20-minute routine at least 4 times a week to see the best results.
Keep in mind that when it comes to losing belly fat, men have it easier as their body does not store as much fat in the belly area as compared to women’s bodies. Therefore, men will not need to perform ab workouts as rigorously as women.
Will running burn belly fat?
This question is very commonly asked. The answer is yes, it will. In fact, any kind of cardio will burn belly fat.
Let’s take a look at how running burns belly fat.Any kind of cardio exercise burns fat all over your body (so it’s a good answer to how to get rid of fat in general), including belly fat. However, if you want to tone your belly and get those nice ab muscles, you will need to do ab workouts.
What to eat to lose belly fat?
Basically, a diet to burn belly fat will consist of foods high in protein and low in sugar. This is because your body burns more calories digesting protein than carbohydrates. Sticking to a healthy diet is the best way to get rid of belly fat. Let’s look at some foods that will help you lose your belly fat!
Food #1: Oatmeal
Oatmeal makes for a great, healthy breakfast. It’s full of fiber so you won’t feel hungry and tempted to snack on junk food, but make sure to opt for the plain, unflavored kind. You can add fruits such as blueberries to sweeten it up while still keeping it healthy.
Food #2: Almonds, Walnuts, Peanuts, etc
Nuts are full of protein and healthy fats, plus, they’ll help reduce food cravings! The next time you feel like having a snack, eat a few nuts instead. Stay away from the salted kind though, as those could cause bloating and high blood pressure.
Food #3: Eggs
Another great breakfast food, eggs are full of protein to help you lose weight and build muscle.
Food #4: Lean Meat
If you’re looking for a protein boost, the answer lies in lean meat. The best one out there is turkey.