There is no one-size-fits-all approach to melting belly fat. It involves finding a long-lasting balance between your workouts and nutrition. Since the fat in the stomach area is one of the most harmful, prepare to combine various methods and demand a bucket load of effort. We'll try to help you in your challenging way!
Poor eating habits are the most prevalent factor contributing to abdominal obesity. While it's simple to attribute weight gain to one particular food category or ingredient, such as sugar or carbs, the truth is that the main culprit is the total number of calories consumed during the week.
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A sedentary lifestyle also requires fewer calories. It provokes the accumulation of excess fat and added waist size.
Genetically, some people are predisposed to storing belly fat, while others may do so over their entire body. So, before you blame yourself and start debilitating diets, find out the real reason for the fat in your stomach.
Doing some core workouts or exercises to get abs might assist you in getting rid of belly fat since it adheres to the waistline and stomach area. You can try combating excess pounds with such belly-fat exercises as:
Of the above list, of course, crunches are the best for fighting tummy fat. A proper way of doing this exercise will make your workout as effective as possible:
Important! Crunches can be dangerous to back health if done incorrectly. The main rule: do not tear your lower back off the floor!
For every 250,000 crunches, you lose one pound of fat. If you do 20 crunches in a minute, you will burn 3 calories.
If you want to drop your body fat percentage and get rid of stubborn belly fat, train no more than 3-4 times a week, pumping the abdominal muscles for 10-15 minutes.
Before heading to your workout routine, pay attention to the following recommendations. Sometimes not only beginners but also professionals make mistakes in performing workouts. So, to blast belly fat keep in mind:
When performing exercises, remember that inhalation is done at the moment of muscle relaxation and exhalation - at the moment of their tension. For example, when crunching, inhale while lifting the core, and exhale while relaxing the muscles.
If you want a flat stomach and not pulled abs muscles, don't overexert yourself. Take it easy and spread the load: do not exercise for more than an hour and take rest days at least 2-3 times a week.
The trainer will teach you how to perform the movements correctly, guaranteeing perfect technique and excluding the possibility of injury. It is also vital to achieving results in the shortest possible time.
Drink more than 2 liters of pure water per day. Or 8-10 glasses. First, water reduces appetite - drinking a glass of water before a meal reduces your calorie intake to 75 per meal. Secondly, water increases the metabolic rate by 30%.
If you decide to perform workouts where you require some equipment (for example, cycling), ensure that you pick up comfortable and efficient equipment. When exercising at home, buy an upright exercise bike - it simulates real riding and is suitable for intense workouts. If you decide to practice outside, a sports bike will come to the rescue.
For eradicating belly fat via proper diet, there are at least 4 rules to follow:
No single workout specifically targets belly fat loss. Combined with a good diet and systematic exercise, any activity can aid in lowering total body fat. Fat will go evenly from your body parts, including your waist.
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