People tend to carry unwanted and unsightly weight around their midriffs. This can be exceedingly unhealthy. A good, nutritious diet as well as implementing an exercise regime helps perk up your metabolism and thus burn more fat, helping you achieve a leaner midriff.
- Diet plays a very pivotal role in weight loss, especially around the midriff; and when you consume nutrient-dense foods in the right proportion, you can expect quick fat loss.
- Decrease the amount of calories you are consuming; that is very crucial. Cutting down on carbohydrate intake is recommended, it helps the body use food as fuel more easily, and most importantly, prevents surplus carbs from being stored as fat. Remove sugar and refined carbohydrates from your diet altogether.
- On the days that you work out, add a handful of starchy carbohydrates such as rice, potatoes, and sweet potatoes to your meal so that you get sufficient carbohydrates for a well-balanced diet.
- Eat when you’re hungry, stop when you feel 80 % full, and ensure that it takes you 20 minutes to eat so you can distinguish your hunger and fullness correctly.
- Do cardio workouts thrice a week. Cardio workouts burn fat and thus helps decrease extra fat from your midsection. Initially, select activities such as walking, jogging or cycling, since they are low impact exercises. Gradually, increase the intensity of your workout, and opt for kickboxing or stationary cycling.
- Strength training thrice a week is essential too. It helps build lean muscle mass and strengthens bones. You need a set of dumbbells, a resistance band, or weight training machines.
What Causes Midriff Fat?
The following may be working singly, or together to give you a fat and unattractive midriff:
- Advancing age
- A sedentary lifestyle
- No exercise
- A poor diet routine
- Consuming too much of fatty and fried foods
- Alcohol consumption
- Some medical disorder
Exercise To Lose Midriff Fat
- The reclining bound angle crunches help tone up the abdominal muscles. Lie on your back such that the soles of the feet are pressing against each other and the knees open to the sides. Cradle your head in your hands; keep the elbows pointing upwards. Engage the abdomen. Lift the chest and shoulders towards the ceiling. Hold and then release.
- Bicycle crunches work successfully on the oblique and rectus abdominal muscles. Lie on the back with the knees over the hips, legs bent at 45 degrees. Cradle your head in your hands. Inhale and raise the shoulder blades and chest off the floor. Then, exhale, curl and bring the left elbow toward the right leg. Straighten the left leg simultaneously. Inhale back to center. Exhale, turn to the other side and extend the right leg. Inhale back to center.
- Experts state that adults ought to get 150 minutes of moderate aerobic exercise or 75 minutes of intense aerobic exercise in a week. In moderate aerobic exercise, you sweat, the heart rate accelerates and breathing deepens, but you can still carry on a conversation. Brisk walking and riding the bike are recommended. In intense aerobic exercises, you sweat profusely, the heart rate goes up considerably and you cannot carry on a conversation. Experts advice running and riding the bike at an incline.