If you have watched the latest installment of the Annabelle series, you’d recall how Lorraine likens the haunted doll to a beacon that attracts the nearby spirits. Belly fat is a little like Annabelle, a beacon for poor health. You do not have to be an athlete like Olivia Dunne to reduce belly fat.
It is essential to know that several factors are associated with the appearance of a belly pooch. These can range from genetic factors to lifestyle habits; there is no one root cause of belly fat. From a medical perspective, it is concerning due to the health risks that are related to it.
Several scientific studies have noted that lifestyle modifications can help eliminate excess fat. The combination of exercises can also add to the efforts to reduce belly fat. Let us look at the top practical exercises that aid in reducing belly fat.
Why Does Belly Fat Exist?
The most common reason behind belly fat is the genetic pattern of fat accumulation. All of us, men or women, have a genetic makeup that determines where and in what quantity the fat will be stored in our bodies. Some people store fat in the abdominal area in a more pronounced manner than in other areas of the body. However, people often associate belly fat or fat accumulation in other areas with unhealthiness. That is only sometimes the case- indeed, inactivity (which can be due to several reasons and not just laziness, people!) can lead to its accumulation.
What Can Be Done To Reduce Belly Fat?
The thorough research on the reduction of obesity has led to the general public getting an idea of what can be done to avoid being added to that populace. It has also given other health-conscious people the proper path that has to be followed for maintaining overall well-being. Similarly, for someone to get rid of belly fat, they do not always need any weight loss exercise equipment to get rid of belly fat. Following are the five top changes that can be made in one’s life to reduce belly fat:
Healthy Eating Habits
Eliminating high-calorie food is the first step towards healthy living, irrespective of your health goal. In addition, replacing such calorie-dense food with soluble fiber will help reduce the excess fat.
The gut bacteria use the fiber to produce short-chain fatty acids that can help burn fat and prevent further storage, cutting down belly fat while at it.
This counteracts the risk factor of a sedentary lifestyle, which can contribute to visceral fat accumulation around the belly area. Physical activity can include anything from walking to exercising and swimming; it depends on your comfort. The point is to gradually increase the calories burned through physical activity and overdo it.
It has been proven through scientific research that alcohol can promote the accumulation of fat near the abdomen. This is due to the high calorie in this substance, which negatively affects health in the long run. Thus, limiting its intake can produce significant effects for you.
Stress is one of the major contributors to poor health. It has been linked to increasing belly fat as well. Stress can induce a chain process that attracts other factors that speed up the process of belly fat accumulation.
This can lead to a “stress belly,” which can be tackled through stress-reducing activities such as yoga, meditation, painting, walking, or whatever makes you stress less.
Pair these lifestyle changes with the following exercises for enhanced effects.
Exercises For Reducing Belly Fat:
Exercises are vastly effective in reducing belly fat when combined with a healthy diet. From pilates to movements using equipment, the following have proven helpful in reducing belly fat efficiently. Targeting a specific area is never a wise move when using exercise to reduce fat.
Here is a list of exercises that can help you lose belly fat:
This simple activity is an exercise that is suggested for everything that a person can experience. Walking aids in engaging the body with movement and promotes excess weight reduction. The concept of walking
(at a brisk pace) allows one to strengthen the muscles in the legs. Not just that, walking helps reduce the visceral fat in the abdominal area.
It does not just help reduce belly fat; it aids in maintaining the overall weight distribution in one’s body. This tried and tested method of losing excess fat, especially around the abdomen, was an obvious addition to this list.
This pilates exercise is an easy yet effective way to reduce belly fat. Incorporating this exercise daily and strength and cardio movements can be helpful. The activity is simple and is a bodyweight exercise, meaning no equipment will be required. The exercise is done by lying on the ground with your chest to the floor, arms extended in the front, and legs behind you.
Next, the exercise includes engaging the lower back and shoulder for raising the arms and chest off the floor. This is the starting position for this exercise. The movement is continued like a pull-up, just on the ground.
This effective cardio exercise is a real fat burner. The activity is included in the intense workouts. Thus, if you have knee or joint problems, ask your physician or physical trainer before opting for this.
The exercise includes a fun variation of exercises and lets you enjoy your favorite songs while you get rid of the belly pooch.
Vertical Leg Raise
This is yet another equipment-free exercise that is effective. The legs are raised vertically upwards and lowered again without touching the ground. The exercise has been proven to increase strength and stability and tone your body.
The palms are placed right under the hips. It is kept in that position, repeating the legs’ slow upward and downward movement.
This ab exercise is more effective than sit-ups or crunches. This twist on the crunches helps you engage and strengthen all the essential muscles. This helps burn excess fat, effectively losing fat around the waistline.
This was all about the exercises that can promote the reduction of your belly fat. Overall, following a healthy lifestyle will ensure you keep diseases at bay- as this will manage the significant disease-inducing factors such as weight gain and a sedentary lifestyle.
Have you tried any hacks for tackling belly fat? Comment down below your experience.
A professional content writer with 3 years of blogging experience, Eloise Emily. She started her work as a blogger after earning her degree from California’s Loyola Marymount University.
She contributes to several well-known blogs, including pluslifestyles.com, beautyandstyleguide.com, voiceofaction.org, technetdeals.com, searchenginemagazine.com, onlinehealthmedia.com, and 7bestthings. She takes pleasure in contributing to numerous foreign publications and magazine pieces. In addition, she enjoys watching movies and listening to music when she has free time.