Belly fat is perhaps the most dreaded fear of all young adults. It is this area of the body where fat deposits the first and is also often challenging to get rid of. There are many ways to get rid of the infamous paunch and all of them are usually a combination of diet, exercise and a peaceful lifestyle. Here are some modifications you could make to your lifestyle to eliminate that paunch!
Healthy Lifestyle
A healthy lifestyle is one that has the least amount of stress and this can be obtained in so many ways. Meditation, exercise and dance are just a handful. Eating the right foods, maintaining meal times and getting enough sleep is also important. Uncontrollable stress may cause abdominal fat deposition and studies have shown that this is the body’s response to the cortisol hormone, which is released when you’re under a lot of stress. Exercise is the quickest way towards getting this right and losing fat is one of the side effects of exercise, besides keeping the mind fit and free of stress.
The recent years have seen more cases of heart attacks at a young age due to work induced stress and over working is the worst thing you could do to your body. One should ensure that they get at least 7-8 hours of sleep everyday so that the body may remain energized and strong. At least three healthy meals a day at regular times, 7-8 hours of sleep and 30 minutes of exercise can do wonders for the body and mind.
Diet
All those who have asked you to stop eating rice do have a point but they might be taking it a bit too far. A diet that is low in carbs helps in reducing body fat however completely eliminating carbs is not advisable. One may avoid refined carbs such that of white bread. Brown rice, bread etc. however are rich in nutrients and may be consumed.
Besides this, having a diet rich in protein and fiber is vital to fat reduction. While fiber can be obtained by including plant foods / vegetables, legumes and fruits in your diet, good sources of protein may be obtained from meat, fish, eggs, poultry foods and dairy products. If there is still a deficiency of protein in the body after this, one may opt for protein supplements like whey protein, though supplements must be taken in limited and recommended / prescribed amounts.
It is always advisable to consult a doctor or general physician before starting on any dietary supplement as sometimes, some of them could interfere with your lifestyle. Vegans may consume green peas, beans, quinoa, nuts and green leafy vegetables for their protein intake.
Chickpeas or garbanzo beans contain high protein, high fiber and are low in calories. They may thus be included in the diet by vegans, vegetarians and non-vegetarians. A good recipe to increase chickpeas intake is hummus äóñ it can make for a good dip and can be had with whole wheat bread and vegetables. Another meal idea is to have sweet potatoes with brown rice, quinoa bread and beans. Sweet potatoes can be added to any recipe. Though they contain only a small amount of protein, they are high in fiber and low in calories. Having them with something that is high in protein can make for a wholesome meal for someone looking to reduce fat. Chia seeds are also a great and easy way to add protein and fiber to any recipe especially smoothies and ice cream.
For chocolate lovers, there is good news. Unsweetened cocoa powder is a good source of protein too and it may taste bitter when had directly but can be added to recipes to get the desired flavor.
Olive oil is safer to use if you’re on a diet to lose fat. Some studies show that using coconut oil as opposed to vegetable oils can reduce belly fat to a slight extent.
Cutting down sugar is good for reducing overall body fat and refined sugar is harmful in more ways than one.
Green tea has many anti-oxidants that may help in fat reduction. Replacing your regular cup of tea with green tea may be a good idea, at least for some time.
Exercise
Exercise has multiple benefits other than just helping you stay in shape. Regular exercise has many effects on the mind. Something as simple as a brisk walk for twenty to thirty minutes every day can help reduce overall body fat, though spot reduction requires that you do certain exercises that focus on the core muscles.
Planks are probably the best way to tone your abs. Doing 30 seconds of planks everyday can get you skateboard abs in a couple of months. There are always plenty of 30-day ab challenges going on online that one may join if lack of motivation is a problem. Planks involve holding the below position for 10-20 seconds, slowly increasing this duration every day.
The bridge is also a good exercise for both the muscles of the back and of the core. Mixing yoga with exercise can also be beneficial for the overall well being and of the body and the mind. Practicing suryanamaskars everyday along with exercising can have many benefits. For those who find it difficult to motivate themselves to exercise, one could always opt for something fun like hula hooping or forms and postures of dance to work the core muscles. Hula hooping is meditative for many and dancing in general keeps the entire body in shape while giving you energy.
Also look at tips and tricks to lose belly fat how you can make exercise fun if you’re looking for some drive to get you going!!
