Cardio Exercises:

Cardio Exercises:

 

 

Cardio is one of the most effective ways to burn calories and shed unwanted flab from your body. Cardio exercises are immensely helpful for reducing belly fat. At the same time, doing cardio on a regular basis will offer you with other health benefits such as reduction of stress, an increase in your lung capacity, better sleep and a sense of overall well-being.

1. Walking:

 

 

One of the very first cardio exercises to reduce belly fat is walking. Surprised? Do you think it’s too simple to be effective? Well then, you should know that walking is a great and effective way to burn away that ugly belly fat. In fact, it is an excellent fat burner for your entire body. If you follow a healthy diet along with walking at a steady pace for 30-45 minutes for at least 4-5 days every week, you will witness a gradual change in your weight. This low-impact exercise increases your metabolism as well as your heart rate. A heightened metabolic rate will burn away calories at a faster pace, thus helping to eliminate the fat accumulated around your belly. In fact, walking has a decreased risk of injuries and is considered to be a good workout for beginners.

2. Running:

 

 

You have to prevent your body from getting used to any fixed workout routine. Hence, you can switch occasionally. Try running for a change. It is an effective way to keep your heart rate up, burn calories and lose belly fat.

 3. Jogging:

 

 

If you don’t like running, try jogging instead. Research suggests that jogging is more effective at breaking down unwanted fat when compared to weightlifting. This is a form of aerobic exercise that is extremely useful for fighting obesity and staying fit.

4. Cycling:

 

 

This is another kind of effective cardio exercise that helps you to shed belly fat by burning calories. Ensure that your heart rate goes up while you are cycling.

5. Swimming:

 

 

With swimming you get cardio, weight loss and toning at the same time! The strokes that you choose should be up-tempo and strenuous in order to help you burn more calories. You can start with swimming 1-2 times every week.

You can follow these effective and simple exercises to reduce belly fat. You can easily do most of these exercises at home without the help of any personal trainer. All you need is determination and a lot of stamina. Reducing tummy fat is no longer an elusive dream!

 Other Ways to Reduce Belly / Abdominal Fat:

1. Eat Right:

Reducing abdominal fat is 80% about eating the right food. Have a healthy and balanced diet, with adequate macro and micro nutrients. Most importantly, skip takeaways and fast foods. Eat food prepared at home. Don’t have time? Go for raw fruits or veggies, or steam cooked veggies instead.

2. Drink Water:

Many get confused between being thirsty, tired or hungry, and end up nibbling sugary or fatty food. Always carry a water bottle. And make sure you keep sipping water throughout the day. One need to drink 6 – 8 glasses of water, though this depends on your weight and lifestyle. Calculate accordingly and make sure you consume enough water.

3. Short Bursts:

According to recent studies, instead of working out for hours or running a few miles, doing short bursts of active exercises is very helpful in reducing stubborn fat. For example, if you are walking on a treadmill, randomly increase the speed for a few seconds and get back to walking.

4. Say No to Sugar:

Sugar is one thing you should greatly reduce, if not omit from your daily platter. There are many sources of hidden sugar, so it’s a good idea to reduce sugar. Use alternatives like honey, palm sugar and licorice extract.

5. Reduce Sodium intake:

Of course, you need to add salt to your food. Besides sodium salt, you have potassium, lemon and sea salts you can consider. Also, adding spices like pepper, a few herbs also helps reduce salt requirement.

6. Vitamin C:

Vitamin C is important for the secretion of carnitine, a compound that helps body convert fat into energy. Besides, it also helps block cortisol, a hormone that’s secreted by the body when under stress. Spike in cortisol levels is the main reason for abdominal fat.

7. Fat burning foods:

There are many natural ways to reduce fat. . Garlic, onion, ginger, cayenne pepper, cabbage, tomato, spices like cinnamon and mustard  are some of the fat reducing foods. Consuming a few cloves of raw garlic and a 1-inch piece of ginger every morning is good for fat metabolism.

Having a glass of warm water with lemon juice and honey in the morning, is a popular option for weight loss. Similarly, there are many other ways to induct fat burning foods in one’s diet.

8. Include healthy Fats:

When trying to get rid of bad cholesterol, addition of good cholesterol can be helpful. Avocados, olives, coconut and nuts are few sources of good cholesterol.

9. Do not skip breakfast:

Many think skipping breakfast helps with quick weight loss. On the contrary, skipping breakfast is a major blunder. It increases bloating and pushes your body into starvation mode, a key for abdominal fat gain.

Latest studies reveal having smaller and frequent meals is the key to maintain a healthy metabolism rate, which is important for weight management. So reduce the size of your meals and make up for it by snacking healthy. You could consider having dry fruits and nuts, raw veggies or fruits and steamed veggies.

10. Sleep:

Wondering why we are talking about sleeping here? Adequate sleep is very important for weight management. Everyone needs 6 – 8 hours of sleep. According to a recent study, too much of sleep or the lack of it can lead to weight gain.

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