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Belly fat is stubborn and hard to get rid of. Many people exercise, eat right, and take other measures but cannot seem to get rid of this stubborn fat. Getting rid of belly fat does not have to be complicated. There are some fast and easy ways to get rid of this fat. These are some of the fastest ways to melt away tummy fat.
Keep on Moving
The fat in the tummy is known as visceral fat. With aerobic exercise, it is easy to melt it away. It is important to do aerobic exercises but a person does not have to hit the gym every day. There are some things they can do that are fun that counts as aerobic exercises. Biking, swimming, and any other activity that will increase the heart rate will help reduce the belly fat. People that participate in aerobic exercises burn 67% more calories than people that did not participate in this training. If a person is not into running or jogging they can still participate in this type of exercise. It is best to go for a brisk walk for 45 minutes to an hour. A person can alternate between strolling and walk at a fast pace to get the body used to exercise, which would help melt some tummy fat simultaneously. This will also help improve the metabolism so that a person can burn fat while they are resting.
Increase Protein Intake
Protein is needed to lose tummy fat. There have been a number of diets that focus on increasing protein intake such as the Paleo diet but a person does not have to take it that fat in order to lose weight. Protein is needed and it needs to an important part of the diet. As a person ages, their body will begin to produce additional levels of insulin since the muscles and the fat cells will not be able to handle the additional levels in the body. The more insulin that is found in the body the more easily the body will be able to store fat, especially in the midsection. A diet high in protein can decrease the body’s resistance to insulin. There are a number of recipes that are high in protein. Meats, chicken, and other items are high in protein. It is best to look for lean proteins. Around thirty percent of the daily diet should be made up of proteins.
Increase Polyunsaturated Fats
This is a type of fat that is good for the body. Saturated fats are easily stored in the tummy. Polyunsaturated fats will help melt the stubborn fat in the belly. These good fats are found in foods such as avocados, nuts, and salmon. These fats will also help a person build lean muscle mass. Muscles are able to burn off fat. The more lean muscle mass a person has the more fat their body will be able to burn.
Apple Cider Vinegar
Having a tablespoon of apple cider vinegar may not sound too appetizing but this vinegar has been shown to help melt belly fat. Studies have shown that people that have a tablespoon or two of apple cider vinegar a day were able to decrease body fat including fat in the belly area. There is a theory that the acetic acids that are found in the vinegar are able to produce a protein in the body that will melt this far. This is a great way to melt body fat and a person will get used to the taste of vinegar within a couple of days.
All that is needed is 10 minutes a day of yoga in order to lose belly fat. In a study people that practiced yoga for 16 weeks lost more fat in their tummies than people that did not perform any yoga moves. If a person cannot get into all of the yoga positions in perfect form that is okay and they can still lose belly fat. Deep breathing can help the body. It will lower the levels of the stress hormone that is known as cortisol. There have been linked between high cortisol levels and people with belly fat. Yoga will also help a person become more in tune with their bodies. This will lower their stress levels and allow them to lose weight. For people that are not very flexible, there are some gentle yoga moves that can be done to help reduce belly fat as well. Yoga will also teach a person to have self-control. This will help a person prevent from going on binges and getting off their healthy diet. If a person feels like they will be embarrassed by going to yoga classes because they are overweight there are some places that offer special yoga classes for people that are overweight. There are also a number of yoga programs that are featured with a television on demand service, as well as streaming videos on the internet.
Go to Sleep
Many people do not get enough sleep. This has many negative effects on the health and one of them in an increase in belly fat. People that sleep five hours or less a night have more belly fat than people that sleep at least 8 hours a night. In order to lose belly fat, a good 8 hours of sleep is needed. If a person is not sleeping enough this can increase their feelings of human which can lead to overeating and eat right before bedtime. If a person is a sleep deprived of their ability to resist unhealthy food is decrease and the cravings for certain foods that are not healthy becomes stronger. This is an easy way to gain extra weight, especially in the belly. Sleeping in on the weekends or the days off of work will not help a person catch up on sleep. It can do more harm to the body than good. People that go to bed at the same time and wake up at the same time all 7 days a week have lower levels of body fat than people with irregular sleeping patterns. These irregular patterns can have a negative effect on the body’s internal clock which can release the hormone cortisol and actually lead to the body storing additional fat.
Drink Green Tea
People that exercise and drink green tea lose a lot of weight. The green tea contains catechins which will help a person lose belly fat while they are exercising than people that do not drink this tea. People that drank two, eight-ounce cups of green tea a day were able to lose tummy fat quickly.
Cut Back on Calories
In order to lose tummy fat quickly, it is important to burn more calories than the calories that are being consumed. In order to lose weight, there is a formula to follow that will tell a person how many calories they should be eating a day to lose belly fat. A person should take their body weight in pounds and then multiply it by 14. When they get this number then need to subtract 300 from the total. A person cannot go over this amount of calories per day in order to lose belly fat.
Increase Vegetable Intake
In order to decrease calorie intake, it is important to eat plenty of vegetables. Vegetables have plenty of vitamins and minerals that the body needs in order to stay healthy. There are even vegetables that have phytonutrients that are able to help the body burn fat in the tummy as well as the hips. The combinations found in these vegetables are able to fight back against the compounds that make up fats. Broccoli and cauliflower are great at burning belly fat. Celery is also good for the body. It takes the body more energy to chew and digest the celery than which the celery has in it. These are a good way to fight back against belly fat. Other green vegetables are also good to use when looking to burn belly fat. Kale and other greens are high in fiber and they are able to clean out the digest track which allows for better digestion. This will help melt away fat and really works when a person is trying to get into shape especially if they are looking to lose weight quickly.
Oats are naturally gluten free and they are safe for most people. Oats are filling so they are great for breakfast. They will give the body the energy that it needs to start the day. The body will be filled up so a person is less likely to overeat at other times during the day including lunch. Oats are also high in soluble fiber which will aid the body with digestion as well as low both blood sugar levels as well as cholesterol levels. Eating a bowl of oats in the morning will reduce belly fat. Just remember do not add sugar to the oats and if milk is needed make sure it is skim milk to keep down the fat and calorie levels.
Hydration is very important for the body. Water will flush out the toxins and allow the body to stay healthy and give the cells the hydration they need in order to function properly. Water will also increase the feeling of fullness and should be eaten at meals. Water is naturally free of calories. A person should aim to drink at least six cups of water a day and many people can benefit from drinking as many as eight cups of water each day.
Watermelon and Cucumbers
If a person has trouble drinking all that water a day they can eat watermelon and cucumbers both of which are naturally high in water and can help a person reach their daily serving. They are also rich in minerals that are needed to keep the body hydrated. These foods will also help reduce water retention in the body and will help flush out belly fat. Eating these foods before a meal will help fill the body up and allow a person to eat less while still having the feeling of fullness. Both are naturally very low in calories as well. watermelon and cucumbers can help cleanse the toxins from the organs and help remove toxins from the body. Watermelon is considered to be one of the best foods for people that are looking to reduce belly fat. Eating two cups of watermelon a day for a couple of weeks will help reduce tummy fat. Watermelon has a nice and sweet taste for those that have a sweet tooth.
Almonds are great for people that love crunchy snacks and need something that is a little salty in the diet. They are much better for the body than chips. Almonds are a great addition to a diet that requires a person to follow a low-calorie plan. Almonds have healthy fats. A small number of almonds will help the body feel full and keep the feeling of fullness for a longer period of time. Almonds as a snack can even stop a person from overeating at meals. Almonds are also needed to help the body build up lean muscle mass. The more lean muscle mass a person has the better the body will be at burning fat.
These are some ways that will help a person burn belly fat quickly. These tips will help melt the fat and allow a person to get into shape. Belly fat can be stubborn and hard to lose. These tips make it easy to finally lose this weight and allow a person to have a slim stomach.