Dropping belly fat or abdominal fat is a natural weight loss aim. Belly fat is a particularly dangerous type of fat. Research recommends strong links with ailments like heart illness and type 2 diabetes. For this reason, reducing this fat can provide good benefits for health and well-being.
You can measure abdominal fat by tracking your waist size. Measures above 40 inches in males and 35 inches in women are called abdominal obesity.
Certain weight-loss procedures can target the fat in the belly part more than in another part of the body.
When different people think about weight loss, one of the first things that come to mind is getting a completely taut and tones belly. After all, who does not desire to keep a favorite pair of jeans without getting a muffin top?
Why Belly Fat Accumulate?
Table of Contents
Here are the common causes of belly fat:
Poor diet
Eating more sugary foods like candy, cakes, and beverages like fruit juice and soda cause weight gain, slow metabolism, reduce fat-burning ability.
High carbs and low protein diets may also impact weight. Protein helps an individual to feel fuller for more time and those who do not eat enough lean protein in their diet may consume more food overall.
Particularly trans fats can lead to inflammation and cause obesity. Trans fats are present in various foods, including fast food and baked goods like crackers and muffins.
The American-Heart Association suggests that people change trans fats with healthy monounsaturated fats, whole-grain foods, and polyunsaturated fats. Make sure to check trans fats in food labels.
Excess alcohol
Taking more alcohol can lead to different health problems including inflammation and liver disease.
According to a 2015 report about alcohol intake and obesity discovered consuming extra alcohol leads to men getting weight around the belly, though research results in women are inconsistent.
Lack of exercise
Eating more calories than burning causes weight gain. An inactive lifestyle makes it difficult for an individual to prevent extra fat around the abdomen.
Stress
Stress is another steroid hormone called cortisol that helps the body to manage stress. When an individual is in a problem or high-pressure condition, their body releases cortisol, and this can affect their metabolism. People often eat food for comforting stress. It leads to extra calorie build-up around the belly and other body parts.
Genetics
There is some evidence that an individual’s genes can cause obesity. Research believes genes can influence metabolism, behavior, and heart disease risk. Environmental behavior and factors also play a role in the likelihood of obesity.
Poor Sleep
A 2013 study relates weight gain to a short duration of sleep, which could cause extra belly fat. However, causality cannot be concluded in this study. Short sleep is linked with more food consumption, which may increase abdominal fat. Insufficient sleep could cause emotional eating anxious behavior.
Smoking
Smoking is another cause of increasing belly fat accumulation and risk factors of various health problems. There are many undesirable hormonal effects of nicotine present in the cigarette. Tobacco impacts fat distribution in hormones like cortisol that raise abdominal fat deposition. In females, nicotine has an anti-estrogen effect which also increases abdominal fat accumulation.
Research says that unwanted effects of smoking raise the risk of diabetes by 44% in contrast to non-smokers free of body weight. It may be because of the direct effect of nicotine on the pancreatic cells that create insulin, also the abdominal fat accumulation, which leads to insulin resistance.
When people stop cigarette smoking, the tendency is about weight gain of an average of 4-5 kg in one year, with 13% of people getting more than 10 kg weight. It happens because metabolic rate lower, appetite raise as the appetite suppressing nicotine effect is no more, and the is a need to eat more like foods with high sugar and high fat which stimulate the similar like nicotine in the brain. An enzyme named lipoprotein lipase activity in fat cells is raised 2-3-fold after smoking cessation, which raises the power of energy storage.
Belly Fat Reducing Exercises
Do 10 minutes of warm-up before beginning these workouts. After your muscles get warmed up, take a 10-second break and begin with the below workouts:
Lying Leg Raises
Target –
Lower abs, glutes, upper abs, quads, and hamstrings.
How To Do
- Rests on a mat. Spot your thumbs under your hips, palms level on the floor. Raise your feet off the floor a bit, gaze toward the roof, and engage with your center. This is the beginning position.
- Raise both your legs at 90 degrees and gradually lowered them back down.
- Just before reaching the floor, raise your legs once more. Complete 3 sets of 15 reps.
What to avoid?
Do not keep feet totally on the floor or press hips up with hands to raise legs.
Leg In And Out
Target –
Lower abs, glutes, upper abs, quads, and hamstrings.
How To Do?
- Sit down on a mat, and keep hands behind by keeping palms flat over the mat.
- Raise legs over the floor and go back a little. It is your starting point.
- Tuck your both legs in and one by one get your upper body near to knees.
- Go back to the beginning point and perform 2 sets of 20 reps.
What to avoid:
Do not keep hands too wide at distance at the back.
Scissor Kicks
Target –
Lower abs, glutes, upper abs, hamstrings, and quads.
How To Do
- Rests over a mat and spots palms under hips.
- Lift head, top back, and legs over the floor. It is the starting position.
- Lower the left leg and not long before it contracts the floor, lift the left leg and lower down the right leg.
- Do this several times to complete on set. Do 3 sets of 12 reps. Enjoy a 20-second reprieve before proceeding onward to the following activity.
- Do this several times to complete on set. Complete 3-sets of 12 reps. Enjoy a 20-second reprieve before proceeding further to the following activity.
What to avoid?
Do not do this work out quickly or do not hold breath while doing this workout.
Crunches
Target – U
pper abs and Lower
How To Do
- Lie down over a mat, bend knees, and keep feet on the floor.
- Keep a thumb at the back of your ear.
- Hold back your head with the rest of the fingers and raise your head above the floor. It is your beginning point.
- Start the movement by turning up and reaching to knees with your head.
- Get back to the beginning point.
- Ensure to inhale while rolling up and breath out while going down. Perform 2 sets of 12 reps.
What to avoid?
Do not tuck your chin inside.
Side Plank
Target – Abs, biceps, shoulders, and glutes.
How To Do
- Get into a side half lying pose over the right. Keep left foot across the right foot and over the floor.
- Put your elbow beneath your shoulder and your left hand over the waist.
- Raise your pelvis over the floor. Your back should be level with neck and head
- To make it less complicated, open the left-hand side.
- Hold this posture for 30-60-seconds and continue breathing.
- Lower body and take a 10-second break, and change side and do the similar on the other side.
- One set of this workout is enough for beginners.
- You may raise the time and sets as you do progress.
What to avoid?
Avoid lowering the pelvis.
Plank
Target – Upper abs, shoulders, lower abs, biceps, and glutes.
How To Do?
- Kneel over a mat.
- Keep elbow over the mat.
- Stretch right leg back, then left leg.
- Keep neck, hips, and back in a similar line.
- Keep the core engaged.
- Hold this posture for 30-seconds and perform 3 sets of 30-60 seconds’ hold.
What to avoid?
Avoid keeping palms at distance from shoulder. Do not lower your back.
Burpees
Target – Complete body workout that also works your abs.
How To Do
- Stand straight with feet at shoulder distance.
- Bend your knees and keep your hands over the floor
- It is also called frog position for clarity
- Jump and push your both legs back and get into a push-up or a plank position.
- Hop and position back to the front position.
- Jump vertically and stretch your hand over your head.
- Land slowly over the floor
- Get into the frog position again, then go back to the plank position.
- Perform 3-sets of 8-reps and take a 10-second break in the sets. Also, take a 20 seconds break before moving over to the next workout.
What to avoid?
- Avoid setting unachievable goals.
- Burpees are difficult to perform.
Bicycle Crunches
Target –
Upper abs, obliques, lower abs, glutes, quads, and hamstrings.
How To Do
- Lie down over a mat, bend knees, and raise feet over the floor.
- Keep a thumb at the behind of each ear. Hold the back of your head with the remaining finger. Raise head over the floor. It is the beginning position.
- Press the left leg down and stretch it straight.
- One by rotating up and twist to the right side. Try to reach the left elbow with the right knee.
- Rotate back down and get left leg behind to the bent posture.
- Avoid the similar with another leg.
- Perform 2-sets of 12 reps and take a 10-second break before performing the next workout.
What to avoid?
Avoid having to do the sets, and avoid tucking chin inside.
Half-Seated-Reverse-Crunch
Target –
Lower abs, glutes, and upper abs.
How To Do
Sit comfortably over the mat and turn knees, and keep feet stretched over the floor.
Lean back and let elbows manage your body. It is your opening posture.
Lift both legs on the ground and get knees close to the nose.
Slowly, get your legs down to the beginning point. Perform 3-sets of 15 reps.
What to avoid?
Do not
crackle shoulder or move lower back more.
Sit-ups
Target –
Upper and Lower abs.
How To Do
- Lie over a mat, bent knees, and spot heels over the mat. Draw in the middle and spot hands at the rear of the head. Lift head and shoulder above the floor and take a gander at the roof. It is the beginning point.
- Use your middle strength to take your body off the floor and go to a sitting position.
- Go down to the beginning point slowly. Perform 2 sets of 12 reps.
What to avoid?
Do not get confused between crunches and sit-ups. You need to literally sit up and go back down to the beginning point to perform sit-ups. Do not get your elbows near while sitting up.
Heel Touch
Target –
upper abs and Obliques.
How To Do
Lie down over a mat. Keep legs bent, feet at shoulder distance, and flat.
Let your hands by your side, shoulder relaxed, chin up, and core engaged.
Flex sideways and try to reach the right heel with the right hand.
Flex forward the other side and try to reach the left heel with the left hand.
Perform 20 reps and 3 sets. Takes a break of 20-seconds before doing the next workout.
What Avoid?
Do not keep feet near to hips.
Jackknife Crunch
Target –
Lower abs, glutes, upper abs, quads, and hamstrings.
How To Do
- Rests on a mat. Extend your hands above your head. This is the beginning posture.
- Maintaining your back and neck in a similar line, raise your chest area. All the while, lift both your heels above the floor.
- Take a stab at reaching your knees with your hands.
- Go back to the beginning position. Complete 3-sets of 12-reps.
What to avoid?
Avoid resting head over the floor totally between repetitions.
Russian Twist
Target –
Obliques, lower abs, upper abs, and glutes.
How To Do
Sit on the mat, elevate both your legs, have your knees bent, and recline a bit. Enter your palms to adjust your body. This is the beginning position.
Bend your chest area to one side and afterward to one side.
What to avoid?
Avoid holding breath during a workout.
Lying Alternate Toe Taps
Target –
Lower abs, obliques, upper abs, and glutes
How To Do?
Lie down on a mat and raise both legs. Stretch hand upward, raise the head and upper back above the floor, engage with the core. It is the beginning point.
Rotate up and try to reach the left foot with the right hand. Rotate back down and rotate up again and try to reach the right foot with the left hand.
Perform 2-sets of 15 reps.
What to avoid?
Do not worry if you are unable to reach the foot. Try reaching beyond the knee and as near as possible.
Crossbody Mountain Climbers
Target –
Lower abs, glutes, upper abs, hamstrings, and quads.
How To Do
Get into a plank position. Ensure elbows are directly under the shoulder. Keep neck, hips, back in a straight line. Do not pike up and turn down. It is the beginning point.
Raise right foot above the floor, bent knee, and get it near to the right side of the chest.
Do it fast like as if you are running. Perform 2-sets of 25 reps. Take a 20-second break before doing the next workout.
What to avoid?
Do not keep your palm too far from the body and lower back.
Lifestyle Tips To Reducing Belly Fat
Avoid sugary foods
Foods with extra sugars are not good for health. Eating more sugary food causes belly fat gain. According to studies added sugar has risky consequences on metabolic health.
Different studies have shown that extra sugar, mostly because of the large fructose amount, can cause fat building around your liver and abdomen.
Sugar is half fructose and half glucose. When you consume more added sugar, the liver gets more fructose and it is pressurized to turn it into fat. Some people think that is the primary process of harmful effects of sugar on health. It raises fatty liver and abdominal fat, which causes insulin resistance and different and multiple metabolic diseases.
In this regard, liquid sugar is worse. The brain does not seem to register fluid calories similarly to solid calories, so when you consume sugar-sweetened beverages, you end up consuming extra total calories.
Eat Enough Protein
Protein is a vital macronutrient for weight loss. Research tells that it can help to lower craving by nearly 60% and promote metabolism by 80-100 calories every day and make you eat up to 441 lesser calories every day. If weight loss is your aim, including protein may be the
If weight loss is your goal, including protein may be the only useful change you can add to your diet.
Protein helps in weight loss and also prevents weight gain. Protein may be specifically effective in lowering abdominal fat. One research showed that people who consumed extra and enough protein had low fat around the abdomen.
Try adding more high protein foods like fish, whole eggs, nuts, legumes, dairy products, and meat. These are the most beneficial protein sources for diet.
If you do not get enough protein from the diet, then take a supplement like whey protein under expert guidance.
Eat Low Carbohydrates
Eating low carbs is an effective way to lose fat. It is supported by various studies. When people reduce carbs, their appetite goes down and they have weight reduction. More than 20 Shuffled managed studies have indicated that a diet with low carbs can cause 2-3 times more weight loss than a diet with low fat.
It is true even when those in low carb groups are permitted to consume as much as they wish, while those in the group with low fat are restricted with calories. Low carb diets also make you have quick weight loss, which gives people quick results. People often notice a difference on the scale within 1-2 days.
Research shows that diets with low fat and low carb help to lower abdomen fats and fats around the liver. It means, some fat loss is risky for abdominal fat. Just skipping refined carbs such as candy, sugar, and white bread should be enough, especially if you keep protein consumption high.
If your goal is about weight loss, some people lower their carbs consumption to 50 gm every day. It keeps your body into ketosis, a condition in which the body begins fat burning as its primary fuel and lower appetite.
Eat fiber-rich foods
Dietary fiber is hard to digest. Eating adequate fiber can support weight loss. However, the fiber variety is important. It seems that mostly the soluble and sticky fibers influence weight. These are fibers that connect water and create a thick gel that remains in the gut.
This gel can suddenly slow the food move from the digestive system. It can also slow down the absorption and digestion of nutrients.
Eating plant foods is the best way to get enough fiber, including fruit and vegetables. Legumes are also a good source, and also some cereals like whole oats.
You can also try a fiber supplement such as glucomannan. It is one of the stickiest dietary fibers, and analysis implies it can promote weight loss.
It is essential to take physician advice before taking any supplement.
Eat Right
Lowering abdominal fat is 80% about consuming the right food. Follow a balanced and healthy diet with enough micronutrients and macro. Most essentially, avoid takeaways and fast foods. Eat homemade prepared food.
Drink Water
Always carry one water bottle, and ensure to sip water all day. Water is essential for all body functions.
Reduce Sodium Intake
Eating more salty foods like fast foods leads to water retention in the body. Lower your sodium consumption to see the difference in belly fat.
Raise Intake of Vitamin C
Vitamin C is essential for carnitine secretion, a synthesis that helps the body to change fat into energy. It also assists to prevent cortisol, which is a hormone that is released by the body under stress. Research conducted at Yale University recommends a link between spikes in cortisol levels and fat in the abdomen.
Eat Fat Burning Foods
You can add these foods to burn fat by promoting metabolism.:
Garlic:
According to research on mice discovered that garlic helped to lower body weight.
Ginger:
Ginger is another food that helps to prevent hunger feeling and manage weight.
Cayenne pepper:
The capsaicin also helps to boost the metabolic rate in the mice study.
Cinnamon:
It is another ingredient to prevent metabolic syndrome, which often helps to burn body fat of the abdomen.
Include Healthy Fats
Make sure to eat healthy fats like polyunsaturated fats. It helps to lower inflammation of the body and reduce the risk of abdominal fat build-up.
Do Not Skip Breakfast
Many people believe not eating breakfast help for quick weight loss but it is a major problem you do to your body. Not having breakfast cause bloating and increase starvation, which leads to fat gain in the abdomen.
Have a Good Night’s Sleep
Enough sleep is essential for healthy weight management. Everyone needs at least 7-8 hours of sleep. According to recent research, more sleep or a lack of sleep can cause weight gain.