A big and fat belly is not only a cosmetic concern, but also more about the increased risk of suffer from certain diseases such as high blood pressure, heart disease, type2 diabetes, fatty liver, and so on.
You must pay enough attention to your waist line to see if you are already the out of the limitation. In general, if you are a woman, you should get a waist size less than 35 inches; if you are a man, your waist size should be less than 40 inches. You can measure your waist line simply with a tape to see if you meet this requirement. If you have an oversize belly, you must take some effective measures to get rid of it at once. Here are some best ways for you to reach your goals.
Follow a Healthy Belly Diet
Diet is one of the most important factors if you want to reduce extra fat successfully including your belly fat. To slim your tummy, you must notice more about your meals.
Eat nutritious breakfast. You should not find any excuses to skip breakfast because it is essential for you to lose weight. It can keep your insulin levels steady and reduce your LDL cholesterol levels. For a well-balanced breakfast, you can eat some protein-rich and high-fiber foods like eggs, peanuts, fruits, vegetables, and so on. You should avoid sugary cereals, cakes and pastries which may let you ingest excessive calories.
Add whole grains to your meals. You should swap out the refined grains for whole grains because whole grains can help you lost more belly fat. For example, you can eat brown wheat bread instead of the over-processed white bread. According to some scientific studies, whole grains can change the glucose and insulin response in the body to speed up the process of melting fat which make you remove the belly fat more easily and quickly.
Increase the fiber intake. Soluble fiber can help you lower the insulin levels to accelerate fat burning. You should increase the fiber intake slowly gradually to let your digestive system adapt to it gradually. To get more fiber, you can eat the kin on the fresh fruits and vegetables without peeling them. You can also prepare split pea soup regularly to get enough powerful fiber.
Keep Regular Exercise
When mention the fat burning, you may think about the exercise immediately. Indeed, exercise is necessary for you if you want to burn fat quickly and effectively.
Aerobic exercise. This is the most common exercise for you to train the body as well as lose weight. This exercise is potent to increase your heart rate to help you burn calories fast. It is known to burn fat throughout the body including your belly fat. It is easy and convenient for you to perform aerobic exercise like walking, jogging, running and biking just at home or at your nearby park. Insist on doing it for 30 minutes every day and you will see the results soon.
Resistance training. As it is published in some authoritative magazines, combining the resistance training with aerobic exercise can help you shed extra abdominal fat more effectively. You can do this training three to four times a week in the gym or just at home with some simple tools like dumbbells, resistance bands, and so on.
Abdominal workouts. You can also perform some special workouts targeting your obese belly, such as crunches, sit-ups, leg-lifts, roll-ups, and so on. These workouts can help you to burn belly fat as well as sculpt the abdominal muscle groups at the same time.
In order to keep fit and maintain a good figure, it is wise for you to take proper measures to get rid of excess belly fat as soon as possible. Combining the healthy diet and cruise control diet with regular exercise is a nice option to help you keep the belly fat off.