Belly fat is what we call our rolls. Beneath the jiggle, belly fat is stored around your internal organs such as your liver and pancreas. Carrying weight here is dangerous and linked to a number of serious health problems, such as heart and circulatory issues. Express.co.uk reveals the best belly fat workout to get rid of this fat.
According to BMI Healthcare, belly fat is more dangerous than subcutaneous fat– the soft and wobbly fat visible just beneath the skin.
Belly fat is visceral fat, which means it is stored within the abdominal cavity near your vital organs.
Carrying visceral fat around the abdomen increase the risk of:
- heart and circulatory problems
- high blood pressure and stroke
- insulin resistance and type 2 diabetes
- bowel cancer
- sleep apnoea
READ MORE- How to lose visceral fat: Shrink belly fat with this dietary approach
Regardless of how healthy your BMI is, you need to pay attention to the fat around your belly.
According to Bupa, you need to lose weight if your waist measurement is bigger than a specific figure.
For men, a waist measurement of 94 cm (37 inches) or more is a health risk. Anything above 102cm (40 inches) is a cause for concern and you should see your GP.
Women with a waist measuring 80 cm (31.5 inches) or more need to lose weight. If your waist has a measurement of more than 88cm (34 inches), you should visit your GP.
In both cases, you will need to work on your diet and exercise routine to get rid of this belly fat.
The first thing you need to do on your mission to get rid of belly fat is to change your diet.
There is no such thing as a belly fat diet plan. All you can do is eat better.
You need to eat a variety of healthy options from the five main food groups: fruits and vegetables, starchy foods, proteins, fats, and dairy (or dairy alternatives).
Dedicate yourself to eating your five portions of fruit and vegetables a day, and drink six to eight glasses of water a day.
You need to cut out sports drinks and sugary sweetened drinks, as these contain more calories than you would think.
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Dieting isn’t all about restriction, it means you need to add healthier foods to your diet.
Beans, pulses, fish and eggs are all great sources of energy.
You should also eat more protein because it makes you feel fuller than carbs and fat.
Good sources of protein include chicken breast, tuna, mackerel, salmon, eggs, milk, red lentils, chickpeas, brown bread, nuts and soya.
Keep your protein portion to about the size of your hand.
You also need to be eating less than you are burning, so try to stick to a calorie limit.
On the NHS weight loss plan, the daily calorie allowance is 1,900 for men and 1,400 for women.
However, you can use the BMI calculator to get a personal recommended calorie intake, because everyone is different.
Losing weight is about balance, so if you have one bad day you need to have an extra good day the next.
Belly fat workout
Any form of exercise that lasts at least half an hour will help to reduce belly fat, as long as you do this every single day.
Walking, cycling, yoga, swimming, running, or even just dancing around your bedroom will do the trick.
These all burn calories, pushing you further towards achieving the calorie deficit needed to lose weight (providing you eat a healthy diet).
These all count as cardio, but to see faster results you should add strength training into the mix.
Strength training involves using heavy weights or resistance bands to build muscle mass. It’s also known as resistance training.
This kind of training has been shown to reduce belly fat.
Do your 30 minutes of cardio, and then either straight after, before, or at another point in the day, do this strength training workout.
Start with a pair of dumbbells that you can lift fairly easily and set a timer for ten minutes.
Start by squatting with the dumbbells in your hands by your shoulders. Squat once and then lift the dumbbells to the sky and back down. Repeat this 10 times and rest for 20 seconds.
Next, try a dumbbell bench press. Lay on a bench with your chest up, dumbbells in your hands, shoulders squeezed together and feet on the ground. Push the dumbbells upwards. Do this 10 times and rest for 20 seconds.
Then, try a single-arm bent over row. Grab a dumbbell, bend at your hips with one knee on the bench and hips square. Squeeze your shoulder blades together and row. Do both sides, and do it 10 times. Rest for 20 seconds.
Do this routine as many times as you can in 10 minutes.
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