How to Get Rid of Belly Fat

Losing body fat is a difficult task, and the stubborn fat stored around the midsection is particularly hard to burn off. Many dieters become frustrated by the lack of progress they experience even while they eat right and exercise regularly. Spot reduction techniques such as exercises that work the abdominal muscles do not target abdominal fat specifically, so doing hundreds of crunches is not going to help. However, there are several diet, exercise and modifications you can make that will help you get rid of belly fat.

Increase Your Protein Intake

Cutting calories is necessary for weight loss, but protein intake should remain high for optimal results. Clinical studies show that fat oxidation and appetite suppression are considerably higher for subjects consuming a high protein diet. The best sources of protein include:

  • Skinless Chicken Breast
  • Turkey
  • Eggs
  • Whey Protein Powder

Protein from plant sources such as legumes and nuts are also beneficial, as are low fat dairy sources such as Greek yogurt and cottage cheese. Women should consume a minimum of 80-100 grams of protein per day, while men do best consuming between 120 and 180 grams per day. For best results, divide the total amount equally among your daily meals.

Make Sure You Are Getting Enough Fiber

Fiber aids in digestion, maintains regularity, helps keep your blood sugar stable and reduces hunger and cravings. The best sources of fiber are fruits, vegetables, legumes and nuts such as apples, leafy greens, black beans and almonds. Including these foods in your diet will slow the rate of gastric emptying, improve nutrient absorption and reduce lipid levels in the blood. This not only prevents fat storage, it also helps mobilize stored fat so it can be burned as energy. Eat about 15 grams of dietary fiber for every 1,000 calories you consume for best results.

Exercise Smarter, Not Longer

Long sessions on the elliptical or treadmill may burn a lot of calories, but they are not optimal for maximum fat loss. Short, moderately intense exercise sessions with alternating periods of higher intensity have been shown to produce superior results. Instead of walking for 60 minutes, try a 30-minute session in which you walk normally for one minute and walk at a much faster pace for the next. Your heart rate will remain elevated during the slower minute, and you will actually burn more body fat in 30 minutes than you could by walking steadily for an hour. This is a much more efficient approach, and one that consistently results in more belly fat being burned off.

Stay Consistent

It takes a consistent, long-term effort to slowly whittle away those last few pounds of fat around the midsection. The on again/off again approach many dieters take will not usually cut it. Progress may be slow, but if you keep up with your routine without falling off the wagon, your stomach will eventually flatten out. Commit to dieting hard for 12-16 weeks without missing any workouts or indulging in any cheat meals. If you can pull this off, you will almost certainly have a nice new set of abs to show off when it is all said and done.

Health benefits of yoga

Yoga has become an all-important element of comprehensive health and fitness in the present busy world, and its benefits are overwhelming. If you are an enthusiastic yoga practitioner, you have probably noticed several yoga benefits maybe you are having peaceful nights or getting no back pains or feeling more composed and at ease.Yoga is useful and beneficial in dealing with the modern lifestyle. It has a natural healing power, so hold on, I want to share the health benefits of yoga with you.

Improves blood circulation and boosts the immune system

Yoga improves your blood circulation. The exercises you get in yoga help your blood flow, particularly in your arms and feet. Proper circulation of blood ensures enough oxygen supply to your blood cells. Twisting postures are considered to squeeze out unoxygenated blood from body organs and permit circulation oxygenated blood at the moment the twist is lifted. Inverted poses, for example, headstand, or shoulder stand, encourage unoxygenated blood from the lower parts of the body to circulate back to the heart and pumped to lungs to be oxygenated again. This is helpful if your legs swell as a result of kidney or heart disorder. Yoga also raises the level of blood cells, which supply oxygen to other body parts.The different yoga postures improve lymph drainage which aids the lymphatic system to fight infections and dispose of toxins thus boosting the immune system.

Improves flexibility and perfects your posture

Among the first, most obvious benefits of yoga is improved flexibility. During your first session, probably you will be unable to touch the toes, but don’t mind just do a backbend. If you keep practicing, you will notice a continuous loosening, and finally, apparently challenging poses will become easy and possible. You will most likely, also see that pains and aches start to fade. That is not a coincidence. The pains might have been a result of tight hips straining knees due to the inappropriate alignment of the thigh or shinbones. When the muscles become more flexible, most of your body parts will be aligned in the right way thus improving perfecting your posture.

Yoga helps in weight loss

Yoga classes done for at least one hour and 3 to 5 times a week will yield to effective weight loss. Yoga also keeps people in harmony with their bodies making them of aware of harmful habits, such as eating because of depression or boredom. This is among the greatest benefits of yoga because it protects you from all the health conditions associated with obesity.

Builds strong muscles and prevent joint breakdown

Strong muscles not only look good, but they also prevent health conditions like arthritis, and assist to avoid falls in aged people. You also balance the strength you build through yoga with flexibility. Contrary to a situation where you just go to gym to lift weights, you will probably acquire the strength expense of flexibility.

Improves bone health and protects your spine

Studies prove that weight-lifting practices strengthens bones and helps fight osteoporosis. These postures strengthen bones which are more exposed to osteoporotic fractures.

The health benefits are inexhaustible. However, those addressed here are among the most common. As I conclude, I want to recommend you read about the yoga burn challenge for those seeking an effective program.

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