How to reduce belly fat
want to get rid of belly fat,then do this small work everyday
There are many such diseases in the world which progress slowly and people do
not even know. These disease are caused by our eating habits and laziness. For
most women, a fat belly is the main cause of concern. The main reasons for this is our unhealthy food poor life style and sitting in front of the laptop all day. Because of this, fat gets deposited in our stomach. Bulging belly not only makes
you feel awkward about your look but it is also awkward from the health point of
view.
For ladies, their waist line say about their health. Generally after menopause, getting belly fat is more common. Expanding waistline is sometimes
considered the price of getting older especially after menopause for women. now, body fat tend to shift to the abdomen. Some research shows that belly fat also carry serious health risk apart from the dressing problems.
Your weight is depending upon 3 points:-
1. How much you consume as
calories in whole day
2. How much calories you burn in wholeday
3. What is your age
> If you eat more and work physically less you are
likely to gain extra weight which turn into bely fat.
> Your muscle mass might diminish with age, while fat increases. Loss of Muscle mass also decreases the rate of consumption of calories in your body. It also increases belly fat.
> Due to decreasing level of astrogen by getting older, many women would feel increasing belly fat without increase in weight.
> Also due to genetic reation some women would gain belly fat effortlessly.
danger of belly fat:-
The trouble with belly fat is that, it is not limited to the extra layer of padding located just below the skin. It also includes visceral fat which lies Deep inside Your abdomen surrounding your internal organs.
whereas, skin fat poses cosmetic concerns, visceral fat is linked with more dangerous health problem, which includes :-
>Heart disease
> Type two
diabetes
> High blood pressure
>Abnormal cholesterol
>breathing problems
> Research also associates belly fat with an increased risk of premature death regardless of overall weight. Infact, some studies are found that, even when women were consider a normal weight, based on a standard body mass index (BMI) measurements, a large waist line increased the risk of dying of cardiovascular disease.
> In women, a waist measurement of more than 35 inches (89 CM) indicates an unhealthy concentration of belly fat and high risk of health problems.
# You can tone abdominal muscles with targeted abdominal exercises along with a
routine healthy diet.
# Following are the check list for a healthy diet for belly
cut:-
1. Eat Plant based food such as fruits, vegetables and whole grains, lean sources of protein and low fat dairy products.
2. Choose moderate amount of mono saturated and poly saturated fats found in fish, nuts and vegetable oil.
3. Don't consume sugary beverages.
4. Include physical activity in your daily routine.
For healthy women, it is recommended to perform moderate aerobic activities such as brisk walking for at least 150 minutes a week or vigorous aerobic activities such as running for at least 75 minutes a week.
> If you use and stay counter you should take and average of 10000 steps a day to prevent weight gain
> Strength training exercises are also recommended at least twice a week.
> If you want to lose weight or to meet specific fitness goals, you might need to exercise more.
> To loose excess fat and keep it from coming back, aim for slow and steady weight loss.
> consult your doctor for help about getting started and staying on track.
> You can also off for yoga and asana to reduce belly fat. Following are some useful and effective yogasanas, you can practice to reduce belly fat.
if you practice them for 30 minutes everyday then you can get rid of your fat belly.
1. Bhujangasana :-
bhujangasana is also known as Sarpasana. In this posture the body forms the shape of a snake. This aasan is done by lying on the ground and bending the back. While the head is in the position of the raised hood of the snake. To do bhujangasana lie down on your stomach and keep your feet apart from each other, then spread the hands upwards. After this join both your feet and rest your forehead on the ground then keeping your elbows close to the body, pull your hands back under your shoulders (palms resting on the sides of the chest). After this take a deep breath and slowly raise the upper half of your body. Breath in and out for 4 to 5 seconds in this poster and then come back to the starting position. Repeat this asana for 5 minutes.
2. Dhanurasana:-
In this aasana, the body remains in the shape of a bow, hence it is called dhanurasana. To do dhanurasana, lie on your stomach and spread your leg straight. Then bend both the legs above the knees and hold the ankles of the feet with both hands. After this, while inhaling, raise the head, chest, thighs, knees, legs and arms. Then after while, exhale and come back to the status quo.
3. Naukasana:-
Let us tell you that by doing naukasana, you make the shape of a boat. To do Naukaasana, first of all lie down flat. Then move your legs and arms to one side. After this, spread the hand till your toes. Then start the asana by taking a deep breath. As you exhale, after extending your arms in the direction of your feet. Lift your chest and legs off the ground. Then hold the breath for a few seconds and remain in this position. repeat this asana for 5 minutes.
4. Kumbhakana :-
Beli fat can be reduced to a great extent by Kumbhakasana. To do Kumbhakasana, kneel down on the ground. Then place your hands on your thighs and start this asana. Bend over and rest your elbows on the floor in front. Now lift your buttocks upwards. After this, balance the weight of your body on both your elbows and your toes. Maintain balance in this position for sometime.Repeat this asana for 5 minutes.
5. Uttanpadasana:-
Lie straight and move your legs up and down. You can accomplish this in a very easy way in four steps. let us know step by step. First of all, lie down on your back and keep your legs straight and together. Then turn your hands to your side and keep your legs straight. Then lift them up until your butt lifts of the floor .After this slowly bring your feet back on the ground. Then wait 2-3 seconds and then raise your legs up. Repeat this for 5 minutes each. By continuing these asanas, you will get your belly fat reduced by desirable amount and also it makes you fit from inside by giving each and every organ of your body, strength and proper activities.
# I hope you like this article and this article will help you to reduce your belly fat in very easy steps without any harm.
# Thank you for reading the article.
# Be healthy, beautiful and glorious.
# Keep smiling and love yourself.
@ Disclaimer :- All these informations are just for assisting you in a better way and also for a good life style. The information provided here is writers own opinion and it does not full fill any medical requirements. Contact your doctor if needed.
# Don't hesitate to give your precious advise.
# thank you.
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