Belly fat is a problem for many girls nowadays. As the girth of the abdomen increases, the fitting of the dress does not fit properly. Moreover, life cannot be lived happily with the worries of this slowly growing stomach. It is easier to solve this problem with a lifestyle change. You can control your weight by doing certain types of exercise and dietary changes. There can be many reasons for belly fat to increase. You need to make some changes in your life by recognizing the reason why your stomach is growing. What Causes Belly Fat Genetics Genetics may be the cause of stomach growth. Your stomach can be shaped like your parents. Weak Metabolism Another important reason for stomach growth is the efficiency of your metabolism. So even if you consume fewer calories, your body may look fat. If your metabolism is not efficient, you are more likely to gain belly fat. Change in Hormones Changes in the hormones in your body can also increase the size of your stomach. Note that the size of a woman's abdomen increases during menopause. This is because during this time the level of estrogen in them decreases and excess fat starts to accumulate in the stomach. Tension & Hypertension If you are under constant stress, high blood pressure causes your body to increase the hormone cortisol, which causes you to gain weight. This makes your abdomen grow larger. Disease In some health problems, the size of your stomach suddenly increases. Problems such as diabetes, breast cancer, heart disease, and hypertension can lead to an increase in your belly fat. Lose Muscles When your abdominal muscles become loose, fat begins to build up near your abdomen. Bad Sitting Posture People spend more time in the office, they work at least eight to ten hours a day. The way you sit in the office affects your body. Also, if you are sitting in the wrong posture, it will have the opposite effect on your stomach. Slow Lifestyle If you stay at home all day, your stomach is more likely to grow. Sitting at home or constantly sitting in front of the TV slows down your body movements. No exercise is done by you to digest the food you eat, which accumulates more calories in the stomach. Eating More Some people can't predict how much to eat. So they keep eating. Eating more food than your stomach needs causes fat to build up in their stomachs. Exercise To Reduce Belly Fat Crunches Crunches are a great way to reduce stomach cramps. For this exercise, lie on your back on the ground with your knees bent and your palms parallel to the ground. The legs rise at an angle of 90 degrees from the ground. At the same time take both your hands under the neck and lift the neck up. Exhale while lifting the neck and legs and inhale while lying on the ground again. Do this at least ten times in the beginning. Slowly increase the number of crunches. Twisted Crunches Lie on the ground and place your hands under your neck to remove twist crunches. Fold the legs at the knees. Lift your left shoulder to the right and lift your right shoulder to the left. In the beginning, you can pull out ten such crunches. Side Crunches This type of crunch has been just like twist crunches. Only in this type, you want to lift your legs along with your shoulders. Side crunches strengthen the muscles on the side of your waist. Reverse Crunch Lie on your back with your hands close to your body. Lying on the back, lift both legs upwards from the waist. Vertical Crunch Lie on your back, lift both legs upwards and place your knees on top of each other. Remove the crunches in this position. You can draw three sets of twelve to fifteen at a time. Cycle Exercise This exercise does not require a bicycle at all. To do this, lie on the ground with your hands under your neck. Lift both legs upwards and bend at the knees. Now move the knees as if cycling. Lunge Twist Those who want to lose weight fast should do this type of exercise. Stand with your feet parallel. Keep both hands straight towards the front. Now bend the left leg at the knee as if sitting on a chair. Your right foot will be backward. Now twist the upper part of your body once from the left side first and then to the right. Do this exercise at least fifteen times. Rolling Plank Rolling plank strengthens the muscles in your abdomen, thighs, and buttocks. For this, sleep on your knees and wrists and fists. Keep your neck straight and look to the front. Lift the knees and keep the toes straight on the ground. Continue at a slow pace without holding your breath. Try to stay in this position for at least thirty seconds. Then twist the waist once to the left and right. This type is called a rolling plank. Stomach Vacuum Inhale and release the stomach, loose. Release the air through the mouth and pull the abdomen inwards. Try to stay in this position for at least fifteen to thirty seconds. Do this twice a day. Some other solutions reduce belly fat Balanced Diet Getting proper nutrition through your diet is an easy method. It is better not to eat junk food and packaged food. Eating home-made nutritious food is the key to a healthy life. Include seasonal fruits and fresh vegetables in the diet. Drink Plenty of Water Always keep a water bottle near you when you go out. Drink at least eight glasses of water per day. Consult your family doctor to find out how much water your body needs to control weight. Reduce the Intake of Sugar Eating less sugar is always good for your health. You can use jaggery or honey instead of sugar. Reduce Dietary Supplements Without salt, any food item does not taste good. But if you increase the amount of salt, it can harm your health. As an alternative to salt, you can use lemon and Himalayan salt. Besides, you can reduce the amount of salt in your diet by using black pepper in cooking. Increase the Intake of Vitamin C Vitamin C can convert body fat into energy. It also inhibits the production of cortisol hormone during stress. Fat-Burning Foods Onion, ginger, garlic, cabbage, tomato, cinnamon, and mustard help burn body fat. Eat a clove of raw garlic and an inch of ginger every morning to reduce belly fat. Don't Skip Breakfast Never skip breakfast. This is because skipping breakfast can lead to acidity, which causes your stomach to grow in size. If you suffer from acidity, you must eat after a certain period. Get Enough Sleep Getting enough sleep is an important one for a healthy life. Also, insufficient sleep can lead to weight gain. Conclusion Just dieting is not enough to lose the belly Many people put more emphasis on dieting to lose belly fat. They don’t pay attention to a nutritious diet while eating less, which does not provide proper nutrition to the body. Excess fat accumulates in the stomach due to insufficient fiber going into the stomach. We recommend you make some lifestyle changes and exercise to reduce belly fat. Regular exercise and a balanced diet can reduce your bloated belly.
0 Comments
Leave a Reply. |
|