Some people have a tough time losing belly fat, while others find it easy to tone their bodies. In the process of trying to find a way to lose belly fat, many people choose different exercises that they believe will help them out. In order to find out what exercise is the most effective when it comes to losing belly fat, a study was conducted to determine the results. The study took a group of 100 obese people and split them into two different groups. The first group was put on a cycle ergometer for 30 minutes every day at a moderate intensity. The second group was put on a treadmill for 45 minutes every day at an intense pace. After eight weeks, the results were clear: the group on the cycle ergometer and the group on the treadmill had half as much belly fat.
Making the decision to lose weight can be difficult and sometimes even scary. When you’re trying to get in shape, it is oftentimes a matter of focus and discipline. Many people find that they have a difficult time losing weight when they strictly stick to a diet and exercise program. In order to lose weight effectively, it is important to stick with a program that is achievable in a safe manner.
Table of Contents
Effective Exercises to Melt Belly Fat
If you’re looking to lose belly fat, chances are someone has recommended this simple exercise to you: do 100 jumping jacks per day. It’s often the first one they mention because it is low-impact and it does work; however, there are other exercises that can be more effectively targeted at your waistline.
If you’re looking to lose belly fat, chances are someone has recommended this simple exercise to you: do 100 jumping jacks per day. It’s often the first one they mention because it is low-impact and it does work; however, there are other exercises that can be more effectively targeted at your waistline.
Crunches
Some people think crunches are great for working the abs, but most of what you’re doing when you do crunches is isolating shoulders and back muscles. They also work your transverse abdominis, which is why they’re popular among dieters. A better way to target this area of the belly is with mountain climbers.
Walking
Walking is a great low-impact exercise that works the entire abdominals. It’s also great because you can also move at your own pace. You can go as fast or as slow as you want, which is good news if you’re really tired of taking classes.
Running
Running is a great low-impact exercise that works the entire abdominals. It’s also great because you can run at your own pace, but if you’re tired of taking on new experiences that might be a little intimidating, running can be a good way to keep you from getting bored and avoid the risk of injury. See also: Interval Running for Weight Loss
Zumba
Zumba is a low-impact and low-cost exercise. They work for your entire abdominal muscle group, so you’ll be able to experience the lovely burn that you love so much while burning calories at the same time. Dancing is very popular for its calorie-burning abilities. It also gets your heart rate up, which makes it the best overall exercise overall when it comes to burning fat quickly. So if you’re looking for a way to lose belly fat fast, start dancing!
Vertical leg exercises
Another exercise that is great for losing belly fat fast is the vertical leg exercise. This exercise is very effective because it uses the entire abdominal muscles, which are key in losing belly fat. You can do these with any resistance technique, but there are some excellent options you can try if you want to lose belly fat fast.
Cycling
Cycling is also an excellent exercise to lose belly fat. Although it’s low-impact, the workout is still just as effective as running with regards to your weight loss goals, and it’s great for burning fat.
Aerobics
Aerobics is another low-impact exercise that can be very effective for losing belly fat. Although it’s great working the entire abdominal muscles, this workout can be a little boring, so if you want something a little more fun, try dance aerobics.
Other Good Exercises to Lose Belly Fat
Pectoral Muscle Exercises
Pectoral muscle exercises are one of the essential workouts to increase metabolism, which helps lose belly fat. Some of the exercises include:
a. Bench press- This exercise is one of the most popular ones since it is easy to do and it also involves multiple muscle groups at a time. A more advanced version of this exercise, this overhead press also helps burn many calories because it’s complex and intense.
b. Flyes- This exercise also works on the pectoralis major muscles but at a different angle as compared to bench presses. It can be done with either dumbbells or resistance bands.
c. Incline dumbbell presses- This exercise involves the use of an incline bench and you have to lie down on this bench. With both arms, pick up a dumbbell and place it on your shoulders. Then push your chest towards the ceiling while keeping an upright body position.
d. Dumbbell flies- This exercise is also helpful in increasing pectoral muscle strength because it involves your chest muscles while holding a dumbbell in each hand (similar to other exercises involving a dumbbell).
e. Goblet flies- This is also a bench press exercise but this time you’ll need dumbbells instead of a barbell. Lying down on your back, hold the dumbbells and push them up to the upper chest.
f. Reverse flyes- The reverse fly is just like the regular flye except that instead of lying down on your back, you have to stand up on your feet and pull both arms up to shoulder level (as if pulling a barbell curl).
g. Overhead cable presses- The overhead cable press works mainly with your pectorals but it also involves the triceps and shoulders as well.
Abs Exercises
A regular exercise routine that includes crunches can help tone up your abs, and this is the way to lose stomach fat. Doing a couple of sets of crunches is key for your success. You can do anywhere from around 10 to 50 sit-ups at a time, but make sure that you keep your back straight and work up a sweat by doing more repetitions in order to lose belly fat fast. You can either do crunches against the floor or on an abdominal bench. Aim to work your abs in a set number of reps, then take a 15- or 30-second break. Repeat the process several times.
Utilizing your abdominal muscles is an easy way to tone up and build muscle definition when doing abdominal exercises. The best way to do this is with ab crunches. You can also work on your obliques through simple crunches as well as twists. If you don’t have access to an ab exercise machine, you could perform crunches on the floor or by laying flat on your back with your knees bent. To maximize the effectiveness of these exercises, try using a rubber band to facilitate the movement of these muscles through a full range of motion while performing them slowly and carefully.
These exercises are great for targeting your lower abs and all of the core muscles that surround them. This will really help you to lose belly fat and get a firmer, more toned body in no time. In order to get the most out of these exercises, you should keep your back as straight as possible so that the seat of the chair or surface is supporting most of your weight. You can also opt for dumbbells or a resistance band in order to make it easier on yourself. If you don’t have access to either of these items, you can still perform crunches by using furniture in your home instead.
Cardiovascular Exercise
Doing cardio exercises like running, jogging, Zumba dance step, etc can help you lose weight. Sprints on an inclined treadmill can help you lose belly fat and also help you lean bulk as well as get fit. Cycling is one of the best ways to burn calories and lose belly fat. You can go for high-intensity interval training (HIIT) and do fast sprints and also perform other exercises like weighted squats or deadlifts. There are a number of studies that show how HIIT boosts your metabolism so that it helps burn calories even after exercising for hours at a time. HIIT also helps you burn belly fat. Aerobic exercise like jogging, biking, swimming, rowing, and hiking will help you lose belly fat and will strengthen your muscles as well. One of the best things about cardio exercises is that it doesn’t take a lot of time, can be done at home and there is no need for any equipment. So here are some effective, safe, and proven exercises to lose belly fat
Get up on your toes by bending your knees in order to rest on your heels. Hold this position for a few seconds and then lower yourself back to the normal standing position. You can perform this exercise for about 30 – 60 seconds.
Another variation of the same exercise requires you to balance on one foot while maintaining balance yourself on two legs.
Strength training
Doing strength training is a great way to get rid of belly fat and lose weight. You can do different exercises to thank your muscles, including barbell lifts, chest presses, and bicep curls. These work because they build a lot of muscle, which helps burn calories if you are active in other ways.
You will need a barbell, dumbbells, and a bench to do your strength training. Start by lifting the barbell from a stand or platform for a one-legged deadlift with the other leg. Walk back with your leg after you finish the lift and then sit down. The next exercise is to do dips on a set of dumbbells. Stand up straight and bend at the knees as you lower your body so that your hands are on the floor in front of you before pushing yourself back up to make an angle. Hang on the dumbbells and lower them again until they touch the floor before standing up straight again. Look up and straight ahead before doing each dip.
Chest presses are the next exercises. Stand with your feet hip-width apart and hold a barbell above your chest with both hands. Press the weights out in front of you as far as they will go before lowering them back to your chest again. Next do bicep curls on a bench. Hold a dumbbell in each hand and keep your arms straight while curling up the weights towards your shoulders before lowering them again to hang by your side once you’re done.
Do strength training at least two times per week for good results, but no more than three times per week because this is when it can be too much for the body to handle.
Stretching
Stretching is an excellent way to help you burn belly fat and lose weight. It’s crucial to stretch daily, even if you are doing strength training, so that your muscles are flexible enough to help you do the exercises correctly. If you are doing body-weight exercises like crunches, it’s also essential to stretch since they can cause muscle strain later on. Here are the stretches to do every day.
Lie on your back with your arms by your sides, palms down on the floor. Bend both knees and rotate them so that your feet point up toward the ceiling. Place both hands under your buttocks for support as you raise both legs as high as possible. Hold for 30 seconds.
When you are ready to do the exercise, place your arms behind your ears and press them into the floor until your shoulders lift off the floor. Tighten your abdominal muscles and press your lower back into the floor as you slowly straighten your arms as much as possible. Hold for 30 seconds.
When you are ready to do the exercise, kneel down with both knees at a 90-degree angle. Raise both straight arms over one of your shoulders until they are parallel with the floor, keeping one hand on top of the other. Lower them down as far as possible while keeping them close to each other. Hold for 30 seconds with each arm and repeat three times per side.
Yoga
Yoga involves stretching and doing various exercises like poses, twists and stretches in order to tone up the body. This exercise helps build muscle mass as well as burns calories even after exercising for hours at a time. The key is consistency so that your body becomes fit and healthy over time.
Yoga is a great way to get your body into shape and improve your overall health. It is important to do the proper research about the fitness routine that you choose so that you know what benefits you can receive through Yoga.
Yoga helps in relieving stress, improving flexibility and building strength in the muscles of the body. Some of the poses in Yoga are standing splits, tree pose, downward dog pose, starfish pose and cobra pose. Doing these poses increases flexibility overall and helps stretch out your muscles in a gentle manner so that they become healthy over time as well as increase mobility.
The second benefit of doing Yoga is that it helps burn calories as well as tone up the muscles. It is a low impact exercise and does not require excessive training compared to other exercises. It also helps with weight loss by strengthening the core muscles around the tummy area and increasing flexibility in that area.
Yoga can help release toxins out of your body along with helping to burn fat. Yoga is a great way to lose weight especially if you are looking for something non-intrusive and do not want to spend time at the gym in order to achieve results. With regular practice, you should notice a difference in your posture and flexibility in just a few weeks of practicing Yoga on a regular basis.
Benefits Of Yoga For Weight Loss And Healthy Body
Yoga is a great exercise to do as it helps you lose weight. It involves stretching and breathing exercises that are much easier than doing aerobics. If you combine yoga with other exercises like strength training, core training, and interval training, then you can reach your fitness goals so easily. Yoga causes an increase in body fat oxidation and also improves one’s overall fitness. Some other benefits of yoga include improving heart health, controlling chronic diseases, and also lowering blood pressure.
Yoga is an important part of Ayurveda, the oldest known system of medicine and lifestyle science. According to Ayurveda, the Vedas (Hindu scripture) recommend that people stay fit by exercising regularly. Yoga is part of this exercise regimen as it involves maintaining a healthy lifestyle in addition to helping the person maintain a lean physique.
Abdominal Exercises For Women
Women often have a flat stomach, and being unhealthy can make it worse, so what simple abdominal exercises for women should you do in order to lose weight?
Aerobics – This is one of the most effective abdominal exercises for women, especially if you are on a weight loss diet. If you want toned abs, then you need to start an aerobic exercise routine.
Stretching – Stretching is great because it helps your muscles stay flexible and this kind of flexibility keeps them toned. It also helps reduce fat since its movements increase the flow of blood to the skin surface and this promotes muscle growth due to muscle adaptation.
Daily Diet Plan To Lose Belly Fat
There’s a diet plan for you if weight loss is a major priority in your life. You want to be as healthy as possible while losing weight, and there are many things you can do to start burning fat fast.
Creating a healthy diet plan for losing belly fat is a tough decision, but choosing the correct category for yourself will help you determine which foods you should eat and which ones you shouldn’t.
For example, let yourself indulge every once in a while won’t hurt, but making too big of an effort on the weekends won’t work either. Instead, follow this 5-day diet plan to lose belly fat and jumpstart your weight loss goals.
Breakfast: Oatmeal with nuts and berries.
1 Cup Oatmeal
½ Cup Nuts
½ Cup Berries
A spoon full of honey or sugar cane juice according to the sweetness of the fruit.
Lunch: Salad with avocado and salmon.
1 Cup Salad (lettuce, cucumber, tomato, red pepper, and carrots.)
2 Tablespoons of oil to make the salad soft.
¼ Avocado
½ Salmon fillet (grilled or baked)
Salt and pepper to taste.
1 tablespoon of lemon juice/lime juice and a spoon of olive oil.
Dinner: Chicken breast with brown rice and vegetables.
1 Chicken Breast
1 Spoon of oil for frying.
½ Cup of Brown rice.
½ Cup of Vegetables, for example, broccoli, carrot, and red pepper.
Salt and pepper to taste.
1 tablespoon of lemon juice/lime juice and a spoon of olive oil.
The key to this diet plan is the combination of foods. There are two parts that are important in one’s daily diet, the first part is consuming healthy foods that are low in calories and contain high amounts of vitamins and minerals. The second part is to find which combination of healthy food items works for you best.
If you want to lose belly fat, there are many ways in which you can do so. One is to eat a diet that is low in calories and high in fiber. The best diet plan to lose belly fat is one that is a high-fiber, low-calorie diet.
Another way to lose belly fat with a simple diet plan is by consuming foods that have anti-inflammatory properties. Most of the time, people tend to want to shed the extra pounds on their tummy, but instead of doing so, they end up losing muscle mass (i.e. weight loss).
Yet another way to lose belly fat with diet is to consume foods that are rich in Omega 3. Omega 3 is one of the most beneficial fatty acids that you can consume because it will help reduce the risk of heart diseases, depression, and more.
Exercise Plan To Lose Belly Fat Fast
If you are a beginner in the fitness world, you should start with some simple non-weight-bearing exercises like jogging and aerobics to build up your stamina and lose weight. You can do this workout to burn belly fat fast.
Here is the exercise plan.
Warm-up: 5 minutes of light cardio
Exercise No 1: 12 push-ups – Start with your hands shoulder-width apart, slowly lower yourself till your head almost touches the floor.
If you are a beginner start with 2 sets of 10 repetitions. If you can comfortably do 10 repetitions, then do 3 sets of 12 repetitions. To make it harder, you can try doing this exercise on just one leg at a time.
Exercise No 2: 20 squats – Stand straight and with your feet shoulder-width apart bend down and put your hands on your hips. Slowly lower yourself till you are at almost a 90-degree angle.
If you have trouble with this exercise, start with 2 sets of 10 repetitions. For those who can do 20 squats, do 3 sets of 12 repetitions.
Exercise No 3: 30 jumping jacks – Start in a standing position with your feet shoulder-width apart. Jump up and touch the floor lightly on your toes. Lower yourself to the starting position and repeat for 30 seconds.
For those who have difficulty with this exercise, start with 2 sets of 10 repetitions and continue for 3 sets of 12 repetitions. You should also start by doing 1 or 2 minutes of cardio before each workout session.
Fat Burning Tips
Eating healthy, exercising, and doing some simple tricks can help you burn more calories daily.
Cooking at home is a great way to eat healthily and it also helps you save money from eating out. Meal planning is also helpful for losing belly fat fast.
You should not eat a lot of empty calories like sugar and white flour products as they are not only unhealthy but they don’t provide your body with essential nutrients that help it stay fit. You need to eat foods that are rich in protein, low fat (chicken breast, fish, etc.), and complex carbohydrates (oatmeal, brown bread etc.) in order to lose weight effectively. Eating healthy means drinking water since it has zero calories and makes you feel full eventually.
Try to follow a diet plan that is not only good for your body but also according to your fitness goals.
For every cup of vino, you need to run an extra mile. Don’t believe me? Well, science does.Recent research has revealed that drinking red wine can help get rid of belly fat faster than any other diet plan. Red wine contains an antioxidant called resveratrol, which accelerates the process of burning fat in our bodies. It increases the production of muscle mass and protein levels in the body and thus is very effective in weight loss.
When you drink red wine, about 80% of it gets absorbed by your body while the remaining alcohol is burned up by the liver.
10 Good Foods That Help Fight Belly Fat
Ever wonder how some people eat whatever they want and never seem to gain weight?
It might be because they’re eating more of these 10 foods. Below we’ll cover what you need to know about each one, including why it’s good for your gut and waistline, as well as a few recipes that make great additions to your recipe repertoire:
Avocado
One-half of an avocado provides nearly 20% of the daily value of fiber. Studies have shown fiber to be an important contributor to weight loss. Fiber helps you feel fuller longer, which helps prevent overeating. Avocados are also rich in healthy monounsaturated fats, which help reduce belly fat. They’re packed with carotenoids, which are antioxidants that may play a role in preventing certain cancers and heart disease.
Almonds
These nuts are high in protein and fiber, both of which are necessary for healthy weight maintenance. While they are low in fat, almonds are still a good source of heart-healthy monounsaturated fats. Studies have shown that consuming almonds can help promote satiety and lower appetite, which means you’re less apt to overindulge on calorie-dense fare. Almonds are also loaded with vitamin E, which may help strengthen your immune system, reduce the burden of your heart to fight off disease, and keep your eyes happy.
Artichokes
These vegetable globes are high in fiber. One medium-sized artichoke contains 10 grams of fiber, which is 42% of the daily value. This fiber can help you feel fuller longer, so you consume less food overall. The fiber in artichokes has also been shown to lower cholesterol and triglycerides, thus preventing cardiovascular disease. Artichoke hearts are also loaded with the antioxidant beta-carotene, which is good for your eyes.
Winter squash
Winter squash is full of carotenoids that may help reduce the risk of cancer. It’s also rich in fiber, which helps keep the digestive tract healthy. One cup of cubed butternut squash provides about 7 grams of fiber, which is 28% of your daily value. Winter squash is also high in carotenoids, vitamins B6 and K, magnesium, and potassium.
Black beans
Black beans are a good source of fiber and protein. They’re also high in nutrients such as manganese and molybdenum. These nutrients help protect against various chronic diseases and may potentially reduce your risk of diabetes and high blood pressure. The fiber in black beans can also help you feel fuller longer, which helps prevent overeating.
Broccoli
This vegetable is a good source of vitamin C, calcium, and fiber. Many studies have shown that eating broccoli can significantly reduce the chances of developing cancer, heart disease, or other forms of chronic disease. A medium-sized serving contains more than half the daily value for most vitamins and minerals. It’s also a good source of indole-3-carbinol, a natural compound that may be able to reduce the risk of breast cancer.
Grapefruit
Like broccoli, grapefruits contain vitamin C and fiber. One medium fruit provides over half the daily value of vitamin C, which is a powerful antioxidant. It also contains pectin, a soluble fiber that may help lower cholesterol and regulate blood sugar levels. Studies have shown that eating grapefruit can improve insulin sensitivity by as much as 25%.
Hot peppers
Hot peppers contain capsaicin, an antioxidant that can help improve digestion. One study showed that adding spices to the food you eat may stimulate the secretion of pancreatic enzymes, which help break down fats and carbohydrates. They also contain fiber and vitamin C, both of which are good for digestive health.
Leafy greens
Leafy greens like kale, spinach, and collards are high in both fiber and vitamins K and A. They are also high in carotenoids, which may lower the risk of cancer. One cup of cooked kale contains almost 7 grams of fiber, which is 28% of the daily value. The fiber in leafy greens has also been shown to help reduce cholesterol levels.
Yogurt
This dairy product has double the protein and half the carbs than milk. It’s also full of probiotics that can help reduce belly fat and improve digestion by increasing your body’s production of good bacteria for your gut. Studies have shown that consuming probiotics may help reduce your appetite, which means you’re less likely to overeat. They are also high in calcium, which is essential for keeping your bones strong. Yogurt’s high protein content can also help prevent muscle loss when cutting calories to reach a healthy weight.
These healthy foods are great additions to any recipe repertoire. If you’d like more detailed recipes using these foods, look for the recipe bundle above!
How to calculate belly fat?
If you want to lose belly fat, then it is important that you calculate your body fat percentage. You can use this simple formula:
Body Fat Percentage = (Weight – (Fat Weight x (Body Fat Percentage Tolerance) ) ) ÷ (Scale Weight)
Example: Belly fat calculator for 200 pounds female who needs to lose 10 pounds of belly fat. You want to calculate your belly fat percentage.
BFP = ((200 – (10 x (0.03))) ÷ 200) x 100 = 11.94%
This means that you have 12% body fat, which is not bad considering you want to lose 10 pounds of belly fat. However, if you’d like to lose even more belly fat then you can do so with a diet that is high in fiber and low in calories because this will help melt off the belly fat faster than usual.
Things to avoid when doing the exercises
Caffeine
There are a few items that you will want to avoid when doing exercise. The most important of these is caffeine. Caffeine is a stimulant and can increase your blood sugar level causing an insulin spike which can severely damage your muscles, so it is best to minimize the intake of caffeine. If you have a need for a boost in energy then try drinking a cup of coffee or tea without any sugar in it, this will help you lose belly fat naturally.
Some other foods you should avoid are foods that are high in sugar, trans fats, saturated fats, processed food, and refined carbohydrates.
Alcohol
Alcohol is another thing that you should avoid when doing exercise. Alcohol is empty calories and will lead to weight gain, so it is best to not consume any alcohol when trying to lose belly fat. Also, note that the calories in alcohol are very high so it may be best to limit your intake of alcohol for this reason as well.
Processed Food
Processed food is a big no-no when it comes to weight loss. Most processed foods are laden with trans fats, refined carbohydrates, and other types of food that will cause weight gain. If you want to lose belly fat then you will want to stay away from processed foods as much as possible.
Lack Of Sleep
Another thing that you should avoid is a lack of sleep. When you start to feel tired and sleepy, if you continue to push yourself and do exercises without rest you can actually be doing damage to your muscles. That damage will leave them sore and stiff and they will not work properly which will not help your overall goal of losing belly fat.
If at all possible, you should get at least 7 hours of sleep a night.
Procrastination
If you find yourself at the end of the week and finding it very difficult to do anything, which is usually the case, then this is something that you should avoid as well. It is best to set some time aside for your daily tasks and then do those things as soon as possible. If you do those things first thing in the morning there will be fewer obstacles to work through on your way to doing things later on in the day.
Too Many Supplements
The best way to get the nutrients that you need is from natural foods. You can take vitamins and other supplements, but it is best to stay away from anything that has a lot of sugar in it or that is man-made. Man-made products will not have any real nutritional value and will also have a lot of extra ingredients in them so they are not really worth the time or the money.
You should avoid taking any supplements that claim to speed up your metabolism, boost your energy or help you burn fat.
Overdo the exercises at the beginning
Make sure that you do not overdo the exercise at the beginning. It is best to take on a more relaxed and steady pace and work your way up to the harder exercises. Your muscles need time to build up gradually, otherwise, you can end up injuring yourself or causing other complications that will make it difficult for you to keep going.