Reducing belly fat is a problem that disturbs many people, especially females. Belly fat is the stored fat located around your waist.
Excess belly fat can damage your health. It can lead to serious diseases like high blood sugar, high blood pressure, cholesterol, and heart diseases. Thus, it is important to burn belly fat.
For this, you need a constant check on your calorie intake and regular exercise to burn most belly fat. Also, a healthy, balanced diet can be useful in burning belly fat fast.
I have already shared a post related to this topic Fat-free Diet Plan I hope you read this post.
Table of Contents
What causes belly fat in females?
Here are some factors that can add to the development of excess belly fat, especially in females.
Sugary foods and beverages:
A diet that is high in sugars, especially sweetened beverages, may increase belly fat.
High alcohol intake is associated with weight gain and belly fat.
Artificial trans fats are strongly linked with poor heart health and may increase belly fat.
Sedentary lifestyle and physical inactivity:
These factors are linked with several health risks, including weight gain and increased abdominal fat.
Low protein diet:
High protein consumption is associated with lower abdominal fat and moderate body weight.
Must follow this tips for healthy lifestyle: Which Healthy Snack Can Provide Protein After Physical Activity? |
Certain hormonal changes during menopause can lead to a shift in fat storage from the hips and thighs to fat stored around the abdomen.
Read this post. It will help you: Hormonal Replacement Therapy Menopause
The bad gut bacteria:
Changes in bacteria diversity in the gut are associated with higher weight and physical fat.
Stress and cortisol:
The hormone cortisol may lead to increased abdominal fat when in excess.
Low fiber diet:
A diet that is low in fiber and high in refined grains may increase the risk for weight gain and higher levels of belly fat.
Genetics play a role in storing fat in the body and increasing the risk for abdominal fat accumulation.
Not enough sleep:
Short or low-quality sleep may lead to weight gain, including belly fat accumulation.
To learn more, you can read: Goli Before And After Weight Loss
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Simple but effective exercises to burn belly fat
The most effective exercise to burn belly fat is crunches. Crunches stand top when we talk about fat-burning exercises. You can start this exercise by lying down flat with your knees and your feet on the ground. Lift your hands and then put them behind your head. You can also keep them crossed on your chest. This exercise will help in building abs while melting belly fat.
A simple cardio exercise that helps you burn belly fat. An energetic walk for even thirty minutes in the fresh air can help burn fat around the belly. It maintains a positive impact on your heart rate and metabolism too. Even running is beneficial for fat-burning. Also, you do not need any tools for this exercise. It also helps in shedding fat from other areas of the body.
Workouts are not a punishment, but some fun workouts can also do wonders for your health. Zumba workouts are high-intensity exercises. It helps improve cardiovascular fitness, lowers cholesterol and blood sugar levels, and melts belly fat quickly.
Vertical leg exercises:
Leg exercises are great for your abs and the obliques. It helps build stronger abs, increase stability and strength, melt belly fat and tone your body. At first, lie down on your back with your palms placed below your hips. Then lift your legs to a 90-degree angle slowly. Pause for a while, and then lower your legs back down. Hurry and try this super-effective exercise!
Cycling is the most effective way to burn belly fat. Cycling helps to get your heart rate up and also can burn a significant number of calories. In addition, cycling helps you to lose weight from your thighs and waist. So be regular, and this exercise can be effective in cutting down belly fat.
If you want to melt belly fat without going gym, you can do high-intensity aerobic workouts. These workouts are effective, simple, and great for burning the maximum amount of calories.
How to burn belly fat?
The following steps can help people to burn unwanted belly fat:
- A healthy, balanced diet can help lose weight and is also likely to affect overall health positively.
- Eat plenty of fruit, vegetables, lean proteins, and complex carbohydrates.
- Monitor your alcohol intake.
I recommend you to read following posts that will help you: Fasting Diets
- To burn belly fat, you should include a good amount of exercise in your daily routine.
- Exposure to sunlight can lead to a reduction in weight gain and metabolic dysfunction.
- Getting enough sleep is essential when a person is trying to shed weight, including belly fat.
- Quit smoking can significantly decrease the risk of excess belly fat, as well as improve overall health.
You must read this article: Fats or Lipids: Healthy Fat And Unhealthy Fat
Many different factors can increase the possibility of gaining excess belly fat.
Making health-promoting decisions about what to eat and what to avoid, how much you exercise, and how to manage stress can help you lose belly fat and manage the associated health risks.
Do you have any questions about choosing the best exercise for fast belly fat reduction? Ask in the comments!
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