Lose Belly Fat For Better Health
12/26/2011 Leave a comment
Belly fat builds up slowly over time and can have serious health consequences. Belly fat increases the risk of cardiovascular disease, cancer and stroke, especially in women. Fat deposits in the abdomen, especially deep visceral fat, can be difficult to lose. There is no quick fix. A healthy diet, low-fat foods, plenty of water and exercise can help reduce abdominal fat deposits. See your doctor for a check up and to discuss the health implications of excess belly fat.
Begin to reduce belly fat by cutting back or cutting out processed foods. Processed foods typically contain higher levels of fats, sugar and sodium than fresh foods. Processed foods contain empty calories that are converted to fat and are typically stored in the abdomen, thighs and buttocks. Try to avoid foods that contain bleached white flour, corn syrup and processed white cane sugar. Choose fresh vegetables instead of processed canned vegetables. Don’t boil your fresh vegetables with salt and butter. Instead, steam vegetables to retain as many nutrients as possible.
Drink a lot of water throughout the day. Start off with about 8 ounces of water first thing in the morning and then exercise for about 15 to 20 minutes one hour after a fiber-rich breakfast. Your metabolism slows during sleep. Healthy food, water and exercise can kick-start your metabolism to help you burn fat throughout the day. Exercise can help you lose belly fat and feel more energetic all day long.
The bicycle is an easy, fat burning exercise that you can do at home to help you lose belly fat. Sit on the floor and bend your knees so that your feet are flat on the floor. Keep your spine straight and drop your shoulders slightly. Support your body by placing your palms on the floor on each side of your hips. Lift your feet off the floor and move your legs as if you are pedaling a bicycle forward. Do 20 to 30 repetitions and then reverse direction and pedal backwards.
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| Photo Credit: Olli Niemitalo, Public Domain 2009 |
When you finish your bicycle exercise, rest for 1 to 2 minutes by lying back on the floor with your knees bent and your feet flat on the floor. After resting, perform a few crunches to burn some more belly fat. From the resting position, lift your upper body off the floor using only your abdominal muscles. Lift your body as far off the floor as possible. Avoid the urge to lift your legs or use your hands to push yourself up. Do 20 crunches or more if you can.
Rest 1 to 2 minutes on your back. When you are ready, tighten your abdominal muscles and prepare to do the scissors exercise. Lift both heels off the floor about 6 inches. Keep your hands on the floor at your side and your back straight. Slowly lift your right leg up about 12 inches while simultaneously lowering your left leg within 1 inch of the floor. Lower your right leg and then lift your left leg. Repeat this scissor motion for 20 or more repetitions.
Drink a tall glass of water after your exercise to hydrate your body. Remember to eat healthy snacks between meals and do not skip meals during the day. Lower the amount of fats you eat and walk as much as possible.
For more information about health concerns and belly fat, see:
Mayo Clinic, Belly Fat in Women: Taking — and Keeping — It Off, 2011
Robin's One Stop Fitness 