Can we only lose Belly Fat?

Well, then the answer is no because first, we need to know what exactly is belly fat. Belly Fat is excess abdominal fat surrounding the organs in our stomach. It can have negative impacts on almost every organ in our body through the production of excess hormones and chemical, having too much visceral fat can put you at risk for many other health issues such as cardiovascular disease, type 2 diabetes and colorectal cancer.

Before you start to lose belly fat you need to know that the targeted fat lose often cause a spot reduction and there is no solid scientific evidence to suggest that you can burn fat on specific areas of your body.

Let’s make it easy, if you do 100 crunches in a day will not burn your belly fat around your belly. Building strong abdominal muscle will not give you six-pack abs even working 5 to 6 days regularly on the gym for 2 to 3 hours also does not reduce your belly fat or give you six-pack abs.

So you can follow 7:3 ratio (70% diet: 30% exercise) on your plan if you really want changes on your body. By doing regular exercise and taking good nutritional diet you can burn a lot of fat from your belly and this way you will get your desire shape and fitter your clothes.

Following are some useful tips to lose belly fat which you can follow:

1 . Avoid sugary foods or drinks

Eating a lot of sugary foods may cause a lot of diseases like heart disease, obesity and liver disease. Sugar contains fructose and it increases the chance of various chronic diseases.

One teaspoon of sugar contains 15 calories which can add a hundreds of extra calories to your daily calorie intake and sugar food/ drinks does not contain or supply healthy amounts of protein and fibres which means sugar does not fill your hunger. This makes you more likely that you will overeat and increasing more calorie and sugar leading to weight gain or increasing your belly fat.

2. Avoid intake of Trans fat or fatty fats

Trans fat is board types of fats that are naturally occurring and other is artificial trans fats. Natural Trans fat is found in small quantities in some milk and animal products.

Artificial Trans fats or fatty fats are produced by an industrial process that adds hydrogen to liquid vegetable oil. Trans fat is easy to use, inexpensive to produce and last for a long time and they also give foods good taste and texture, these fats usually found in packet products.

Trans fat raises your bad cholesterol level and lower your good cholesterol levels. Eating a high amount of Trans fat increases your risk of developing heart diseases and stroke and it is also associated with a higher risk of developing type 2 diabetes.

Trans fat is found in many fried foods like biscuits, cake, pizza, doughnuts, cookies, chips, crackers and fried foods.

3. Add more vegetables to your diet

Vegetables are an important part of a healthy diet which is rich in nutrients including potassium, vitamin A, vitamin C and dietary fibre, variety of vegetables provide all the nutrients you need to be healthy.

Eating vegetables is important in our day to day life because vegetable provides vitamins and minerals and most are low in calories. To fit vegetables in your diet you can use them as a snack in your different meals, eating more vegetable easily fill your appetite and last for a long time and stop you from taking extra calories.

Some health benefits of vegetables:

·        Helps in lowering blood pressure and cholesterol levels

·        Eating diet rich vegetables helps in reducing the risk of heart diseases

·        Eating diet rich vegetables may protect you against the certain types of cancer

·    Adding green and leafy vegetables provide us vitamins and antioxidant which is  good for muscle and nerve function

·        Helps in weight loss process and belly fat

·        Improve bone health       

·        Improve eye, skin and brain health condition

3. Cardio

Cardio is an effective way to improve your health and burn more calories in a short time, Studies also show that it is one of the most effective forms of exercise for reducing belly fat and weight loss.

Simply cardio exercise means doing a rhythmic activity in a short time where your heart rate rises in a target rate zone, the zone where you will burn most calories. Doing 150 minutes of cardio exercise per week can help you to reduce your health risks.

You can found a lot of cardio exercises on the internet and you can choose according  to your activity level or your intensity level, Here are the name of cardio exercises which you can perform if you are at a beginner level, like jumping squats, burpee, jumping jacks, mountain climber, high knee jumps etc.

So here are some benefits of cardio:

·        Helps in burn more calories for fat and weight loss

·        Strengthen your muscle  and heart

·        Improve your sleeping quality at night

·        Increases your bone density

·        Feel you more energetic

·        Expand lungs capacity

5. Start doing resistance training

Resistance training is also known as strength training or weight training which consists of physical exercise for making your muscles work against weight and force or contraction of muscles to build strength, endurance and size of muscles. When you do resistance consistently and repeatedly your muscles become stronger.

Simply resistance training means that you are building your muscles or losing your weight by using bodyweight, resistance bands, free weights like dumbbells and using weighted machines.

If you are a beginner you can do a 3 to 4 times of resistance exercise per week and this exercise consists of compound exercise and isolation exercise. Compound exercises are multi joints movements that work for several muscle groups at one time, some examples are squats, deadlifts, bench press, push up, pull up. Isolation exercises work for only one muscle groups at one time, some examples are biceps curls, leg curls, front and lateral raises and triceps pushdown.

For more effective training plan you should consult with your personal trainer for better results.

·        Benefits of resistance training:

·        It helps in building muscle strength and tone

·        Greater stamina and grow stronger

·        Improve your body posture

·    Control chronic diseases like diabetes, heart disease, back pain, depression and   obesity

·        Helps in reducing weight

·        Improve sleep quality

 

Conclusion

Belly fat just don’t look bad but it also makes us uncomfortable and it has a negative impact on almost every organ of our body, Belly fat can put you at risk for much other health issues, It is a stubborn fat of our body but if you commit yourself to lose belly fat with regular and consistent exercise and proper nutritional diet it can be reduced.

So make a good habit, eat healthy food, change your lifestyle, Skip late-night parties, Reduce alcohol consumption, track your day today record at least workout 3 to 4 times per week, because once you set our mind you can do anything don’t think yourself a weak, challenge yourself because you are the only one who can change yourself.

Every master was once a beginner, Every pro was once an amateur

Robin S. Sharma