Getting rid of fat around the abdomen is important and not just for looking better. Losing fat can also ensure you’ll have a healthy future since studies have shown that excess abdominal fat can cause heart disease, type 2 diabetes and some forms of cancer. Even losing little fat from your abdomen can improve how you look, how you feel and how you live. All it takes is a combination of diet, exercise, commitment and patience.
Before you do anything, you should examine and record your weight and other vital statistics in a progress chart. Taking your measurements every 4-6 weeks after starting an exercise program is a great way to track your progress.
Before you start reducing your fat belly, it’s important to know that flat abdomen is something majority of us desire to have. Flat abdomens don’t come from abdomen exercises, they come from a low body fat percentage and how and where you store fat as well as your body type, depending on gender, age and genetic makeup are all factors that determine your ability to get flat abdomens.
That doesn’t mean it’s impossible or that having flat abdomens isn’t a good goal to have if you set reasonable and reachable goals for yourself. You’re on the right track. Take some time to learn the facts about getting flat abdomens before making it your primary goal.
To lose body fat, one thing you’ll need to do is to increase your metabolism. By taking a few simple steps and creating some consistent and healthy habits, you can keep your metabolism working and burn more calories:
1. Eat more frequently: What’s the first thing you do when you’re trying to lose weight? If you said eat less or skip a few meals, you’re not alone. The problem with that kind of thinking is that by skipping meals and leaving yourself hungry, you actually set yourself up for failure. Our bodies are designed to protect us from famine so, when you starve yourself, your body kicks into protective mode and holds onto the fat. Instead, eat more frequently which will provide energy and help you maintain an efficient metabolism.
2. Regular exercise: Exercise not only helps you burn calories during your workout, it also raises your metabolism for a period of time after your workout, depending on the type of workout and your intensity.
3. Lift weights: By increasing your muscle, you also give your body more metabolically active tissue, which means you’ll burn more calories all day long.
4. Eat more nutrient-dense foods: A calorie really isn’t just a calorie. Yes, you do need to reduce your calories to lose weight, but what you eat is critical for keeping your metabolism going. According to a nutritionist, ”you can increase the thermic effect of food by eating complex, high-fibre carbs and getting enough quality protein”.
Effective Abdominal Exercises You Must Perform Daily
Lying on your back on the floor
Lie face up on the floor, knees bent, push body into a bridge position and straighten one leg up in the air, heel flexed and slowly lower leg out to the side, a few inches without moving the rest of the body. Use the abdomens to stabilize your body and don’t hold your breath.
Lying on your side on the floor
Begin by lying on your side and push up so that your body is supported by the right arm, feet stacked, straighten left arm and balance for a moment, then sweep the left arm down and twist the body, turning it towards the floor while keeping the rest of the body in place. Squeeze the abdomens and hold for 2 seconds, then go back to starting position.
Lying Torso Twists
Lie in the floor with knees pull over the chest. Place a ball between the knees and stretch arms out sideways like an airplane with palms facing up. Contract the abdomen and twist the hips to the right, bringing knees towards the floor (keep your shoulders flat on the floor). Don’t touch the floor, but use the abdomens to bring the knees back to start and go to the other side.