Belly fat is the fat present around your tummy, also called abdominal fat. Everyone has some belly fat, even people with flat stomachs. Some belly fat is essential for protecting organs from trauma. Still, the presence of excess belly fat is a significant health problem as it leads to different health complications like breast cancer, type 2 diabetes, high blood pressure, and other specific types of cancers. A flat stomach not only makes you look great, but they also provide you with health benefits. Studies have suggested that people with larger waistlines are more likely to suffer from health complications that can lead to early death. Before getting into how to burn belly fat through your diet or exercise, we first have to look at what deep belly fat is, how much belly fat is essential, and how much it will create problems for you in the future.
Belly fat is a thin layer of fat around organs, called visceral fat, and it is essential because it provides cushioning to the organs in case of trauma. While on the other hand, if you have too much belly fat, it just doesn’t sit there; it produces many toxins that are harmful to the body in addition to putting weight on your organs and making it difficult for them to function correctly.
How to measure belly fat?
If you want to know how much belly fat you have, the most accurate way is to get a city scan or an MRI, but there is also an inexpensive method you can perform at home. Grab a measuring tape and wrap it around your waist in front of your belly button; make sure you are standing while doing this and your measuring tape is leveled. If you are a woman, your waist should be less than 35 inches, and if you are a man, you will not exceed more than 40 inches. If your body is pear-shaped- thinner in the abdominal area and thicker at the hips and thighs, then it means you have less belly fat, but if you have an apple-shaped body that is bigger in the abdominal area, then it means that you have more belly fat.
How to reduce belly fat?
If you suspect you have more belly or visceral fat and want to reduce it, then some simple exercises can help you. But first, you need to cut down your calorie intake, as the excess calories you consume are stored as fat in your abdominal area. Second, you need to be consistent and regular with your exercises because results will be slow, so you need to have faith in your actions.
The most effective exercise for burning stomach fat is crunching. Crunches rank first in belly fat exercises. Lay flat on your back with your feet on the ground, and place your hands under your neck or flat on your chest. Lift your head slowly. Check your breathing while doing this exercise. This exercise will tone your muscles and help you lose belly fat.
Walking is the most effective exercise for losing fat anywhere in your body. Walking paired with a balanced diet will help you lose extra kilos without going to the gym or doing heavy workouts. Thirty minutes of walking daily in the fresh air help you lose weight and positively affects your mood and metabolism. You can also opt for running if you want to build your stamina. Walking will help you shed weight from all over your body, but it will specifically target your abdominal area.
Mountain climbing is another exercise that will help you lose belly fat and achieve the six-packs you have always wanted. Lift your body with the help of your hands and feet to stabilize it. Then quickly move your legs forward without moving from your position, just like climbing a mountain without moving from your place. Mountain climbing is a strenuous exercise because it takes a lot of core strength to maintain your upper body during the training. Please do not overdo it in the beginning; slowly build your stamina.
Burpees involve your quads, core, shoulder, chest, and triceps. Since burpees involve your body and you are actively moving, they will also pump your heart rate.
If you feel like exercise is no fun for you and has no appeal, then you can go for Zumba because Zumba is exercising in the form of a dancing routine. Zumba is a high-intensity exercise that helps improve cardiovascular health and lower blood pressure and cholesterol levels while also melting your belly fat. A study found that participants burned 9.5 calories per minute while doing Zumba exercise more than kickboxing, aerobics, and power yoga. So, play some light music and start burning your belly fat. This is the exercise you can do if you do not have the time to go to a gym regularly.
Aerobics is classified as a high-intensity workout that is simple, fun, and great for burning belly fat.
Another effective way to burn belly fat is cycling. It increases your heart rate, so you burn many calories, but you must be consistent and regular with this exercise. Grab your bicycle and go for a tour around the block.
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