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How to Lose Belly Fat at Home



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Do you prefer wearing oversized T-shirts just to hide your tummy? Or, is it becoming difficult for you to tie those shoelaces lately?


A toned belly is the dream of many but is difficult to achieve in reality. Especially, with growing age, the fat gets parked in the mid-section of your body quite easily but, getting rid of it seems to be a Herculean task.


A saggy belly not only pulls down your overall look but also leads to many health disorders like type 2 diabetes, cardiovascular diseases, poor metabolism, and hormonal imbalance.


In women, it can also cause breast cancer and improper functioning of the gall bladder. Also, as per a report of the Journal of the American Heart Association, the women who had a heavier mid-section, had a 10%-20% greater risk of cardiac arrest as compared to those who were heavier overall.


The good news is, it might be difficult to shed off that stubborn fat, but little changes in the lifestyle, proper diet along with regular exercises can significantly help in getting rid of the flab.



Why Is the Belly Fat So Stubborn?


Can you relate to the scenario stated below?


You have been on your fitness journey for quite some time now and have been regular with your workouts and inculcated the habit of healthy eating. Subsequently, you have made considerably good progress in overall body fitness. But, there is not much impact on the spare tire around your abdomen, which is one of your major health goals.



Belly Fat

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Wondering why you cannot shed the abdominal flab, despite diet control and regular workouts? Let us understand the science behind it.


Unlike the other parts of the body, the fat that accumulates in the abdominal region is visceral fat. Visceral fat is different from subcutaneous fat (the fat that gets deposited in other body parts) and is hard to get rid of. It gets seated deep in the abdominal cavity and occupies the space between various organs like the pancreas, liver, and intestines.


Visceral fat, also known as active fat, consists of Beta cells that slow down the process of fat breakdown making it difficult to lose belly fat.



How to Torch Belly Fat?


Healthy eating and regular workouts are instrumental in the weight loss of an individual. When it comes to healthy eating, one should focus on having nutritious but low-calorie food like vegetables, fruits, whole grains, low-fat dairy products, and lean meat. Keeping yourself hydrated throughout the day boosts your metabolism and helps in weight loss. Try to avoid sweetened beverages or fruit juices, instead have normal water to keep yourself hydrated.


As per health and fitness experts, burning more calories than you intake, which is referred to as ‘Calorie Deficit’ is the basis of weight loss. The body burns calories for the normal functioning of various organs, like breathing, pumping blood, and digestion. But in order to create a calorie deficit, it is essential to exercise regularly. A combo of strength training and cardio is extremely beneficial for faster results.

Since belly fat is hard to get rid of, if you focus on the workouts that target the core muscles and include them in your daily workout plan, it would certainly pay off.



Exercises That Are Highly Effective to Burn Belly Fat


Try including the following exercises in your daily workout routine to torch belly fat.



  1. Planks


Planks are one of the best core strength exercises. Not only do they play a significant role in getting a tighter tummy but also help in having stronger back, shoulder, and neck muscles. It also boosts metabolism and improves body posture and flexibility.




Planks

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This is how you should do it


Get on the floor with your stomach facing the floor. Slowly extend your legs behind and stretch your hands shoulder-width apart. Keep your palms and feet firm on the floor. The feet could be closer or wider as per your convenience. Tighten your core while balancing your body on your hands and toes keeping a straight line from head to toe. Hold the position for 30 seconds. Relax and repeat.


Pro tip: If you are a beginner start with a 15-20 seconds plank with a few reps with intermittent resting and gradually increase the hold time.



2. Mountain Climbers


Mountain climbers serve to be a total body workout. This exercise gives magical results for the ones trying to lose belly fat and also helps to improve metabolism. It also helps to have a healthy heart and lungs.



Mountain Climbers exercise

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This is how you should do it


Start in a plank position. Grip the floor with your fingers and pull the right knee close to your chest. Now quickly switch legs by bringing back the right leg to the plank position and bring your left knee closer to your chest. Alternate the move between your legs while increasing the pace gradually.


Pro tip: Try to do 3 sets of 25 repetitions for better results.



3. Flutter Kicks



Flutter kicks are a basic exercise, considered to be highly effective in tightening core muscles. It also works out your glutes, thigh, and leg muscles, thereby helping you have toned legs. If you are suffering from lower back pain, this exercise can help you immensely.



Flutter Kicks exercise

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This is how you should do it


Lie down on your back with your legs together. Place your hands on the sides of your butt with the palms facing the floor. Now, tighten your core and lift your legs alternately while pointing up your toes straight. Make sure your legs don’t touch the floor during the process.


Devote 5 to 10 minutes doing flutter kicks every day to have sculpted core and toned legs.


Pro tip: If you have been doing flutter kicks for some time now, you can try this version of a higher difficulty level. To work out your abs more rigorously, you can keep your head, shoulders, and hands off the floor while doing flutter kicks.



4. Russian Twists



The Russian twist is a complete core exercise that strengthens your abs, obliques, and spine. It improves body balance and increases flexibility in your spine. If you wish to get those sculpted abs, do include this exercise at least thrice a week.



Russian Twists exercise

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This is how you should do it



Sit on the floor. Bring your legs out straight. Lean back so that your torso and legs form a V-shape. Clasp your hands in front of you. Now, balance your body and engage your core to twist your torso from side to side. Ensure that your legs do not move.


Pro tip: Do the twists slowly while engaging the core and twist your body from the ribs and not just shoulders. If you wish to make it more challenging try adding some weight like dumbbells or a medicine ball.



5. Sit-Ups