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Niche Topics ( Health and Fitness) is dedicated to help you lead a happy and healthy
life. We provide the latest updates on nutrition, dieting, exercise, fitness, home
remedies and natural cures for common illnesses, and other health-related topics.
Get in shape with us and keep your body running at it’s peak!
The only time a big belly looks sexy to me is on a pregnant woman and okay, maybe
Father Santa. A huge round jiggling beer belly or excess abdominal fat on any other
beings is not sexy or manly. Flat abs is hot– you want it, I want it but not many
people can get hold of it. One thing for sure, it takes a lot of hard work to lose
belly fat fast and maintain flat abs.
Contrary to popular belief, doing hundreds and hundreds of abdominal crunches or
sit-ups every single day is not going to help you to lose belly fat. Adbominal crunches
will only help tone the muscles underneath your stomach fat.
Let me tell you what really reduces belly fat – exercises that increase your heart
rate, which in turn rev up your metabolism and burn oodles of calories to reduce
overall body fat.
If your body fat is high, especially in your abdomen area, you can’t see the muscles
through the fat. Therefore, your goal is to have a low body fat, about 10 percent
or lower. You cannot possibly decrease body fat and achieve a flat tummy simply by
doing stomach crunches alone. Crunches are low impact exercise that work very few
muscles, mostly your neck and back, and they don’t burn massive amounts of calories
and get rid of body fat.
The best exercise to lose belly fat is a combination of strength training and a cardio
workout. Strength training exercises that involve lots of different muscle groups
such as squats and dead lifts, help you build more muscles and reduce the overall
percentage of body fat. Cardio exercises help you burn calories and fat. Try interval
training as it is one of the best cardio workouts to lose more body fat in less time.
Once you have lost fat from the entire body, start doing crunches and other abdominal
exercises to tone your belly muscles and get a head-turning six pack abs.
Next, watch your fat intake and control the number of calories you eat. You want
to avoid food items that are high in fat and sugar such as fast food and soda. Instead
feed your body with good amounts of high protein foods that can help speed up metabolism
so you burn fat and keep the weight off.
Skip your usual bagels, and have egg whites for breakfast. Include legumes such as
kidney beans and lentils in your diet. Plain black pinto beans, for example, are
great for reducing saturated fat level in the body due to their high Vitamin B12
content, which is said to help in metabolizing fat.
Fish, skinless chicken as well as turkey rank among the best choices for lean protein
foods to eat on a healthy low fat diet plan. If you’re craving for something crunchy,
snack on protein-rich almonds and walnuts in place of fat-drenched chips or sugar-laden
Some research have shown that calcium may reduce fat absorption so it’s a good idea
to incorporate low fat dairy products into your meals. If you’re lactose intolerant
and cannot drink milk, then sip yourself skinny with some green tea. Numerous studies
have suggested that green tea can increase metabolism and promote weight loss.
Aside from eating a belly-fat-burning diet, you also want to reduce the amount of
salt (sodium) you consume since too much salt can contribute to water retention and
bloating. Keep salt intake to about one teaspoon (2,400 mg) or less daily.
Last but not least, stress and inadequate sleeep are also important when it comes
to losing belly fat. Too much stress and too little sleep may result in an excess
production of the stress hormone cortisol, which promotes fat storage in the stomach.
Learn to reduce everyday stress with simple deep breathing exercises, yoga, or mediate.
Or, do anything that helps you relax – soaking in a nice hot bath, listening to
soothing music, or getting a foot massage work wonders to melt away stress.
Can't get motivated to work out every day, or find yourself making excuses not to
exercise all the time? We share some motivating ways to help you stick to your exercise
routine and get you back on track quickly.
Under stress and have no time to relax? These stress relieving ideas are easy to
fit into busy schedules and make you feel better right away. Restores your body and
mind to a calmer, more relaxed state.
What food items fall under the negative calorie foods list to burn calories and fat,
and help you lose more weight? Find out how to stay thin while munching away nutrient-packed
negative calorie fruits and vegetables.