The first step most people take to reduce tummy fat is by restricting the foods and starting some ab exercises. I know many people even starts to starve and believe that food was the reason for their fat tummy. The confusion comes from the simple law - "If you eat more calories than you burn, you will store excess fat, If you eat fewer calories, then you will lose fat".
I know many people who eat less than 1000 calories a day when their calorie maintenance level is 2000 or up and still not seeing any sign of fat loss. If the theory was right then they should have lost their fat within months. So what is wrong? Is it the theory? No, the actual problem lies in the way the people implement this law. You need to cut the calories in a healthy way without crashing your metabolism. There are also certain times when some foods should be avoided even though it is healthier. I will talk about it later. So how to lose tummy fat the right way without starving -
1. Do not skip breakfast - Breakfast without any doubt is the most important meal of the day. You should never skip breakfast and if you do, you will surely crash metabolism. When you slow down the metabolic rate, it will be more difficult to lose fat. It is better to eat complex, starchy carbohydrates like oatmeal and lean protein sources like egg whites for breakfast.
2. Eat frequent meals throughout the day. Try to eat at least 5-6 smaller meals a day spaced 2-3 hours. It will prevents you from starving and helps to avoid muscle loss. Eating smaller meals also helps to boost your metabolism and minimize cravings.
3. Take high quality proteins with every meal. If you find it difficult, you can substitute it with protein shakes or MRP's (Meal Replacement Shakes).
4. Avoid taking starchy carbohydrates late in the day. Instead, replace it with high fibrous carbohydrates or green fibrous vegetables like broccoli, asparagus, lettuce etc. They have a low calorie density and it is impossible to over eat them.
5. Avoid junk foods and sugary foods like ice cream, pastries, potato chips, white sugar, chocolates, soda, sausage, white bread, cakes and fast foods.
6. Weight training and cardio is a must to eliminate tummy fat. Many people makes the mistake by avoiding these two crucial elements. Cardio can be done in the morning before eating any foods. Do cardio for 30-45 minutes 4-5 times a week. Weight training should be done for about 45 minutes and at least 3 times a week.
Reduce Tummy Fat Without Starving
How To Eliminate Tummy Fat?
So you are looking for the best way to eliminate tummy fat, but unfortunately there are no exercises that “only” burns your tummy fat. You may have heard that spot reduction or reducing fat from a particular spot is not possible. The same happens here when you want to get rid of belly fat. But that does not mean ab exercises do not work. But most importantly you have to reduce your overall body fat.
There are two types of belly fat -
1.Visceral Fat – Visceral fat is found all around your internal organs in the peritoneal cavity. So this is deep in the belly.
2.Subcataneous Fat – Subcataneous fat is is located directly under the skin. It helps to protect our body, but unpleasant to look at.
Among these two, visceral fat is the most dangerous which causes diabetes, cardio vascular disease and hypertension.
Cardio workouts like running, brisk walking, treadmill can help you in reducing your over all body fat, which is so crucial in losing the fat from your tummy.
You also have to do ab exercises to build muscles beneath subcataneous fat, to make your belly flat and harder. Building ab muscles also helps in increasing metabolism which ultimately result in burning more fat, even at rest. Some great ab exercises to eliminate tummy fat are-
- Crunches
- Leg Raises
- Leg Rolls
- Couch Lifts
- Twisting Crunches
- Reverse Crunches
- Seated Leg Tucks
- Flat Bench Leg Raises
- Hanging Leg Raises
As I already said above, just doing ab exercises will not result in a flat belly. You should also aim at reducing your overall body fat.
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