The first place where the excess fat accumulates in our body is the stomach and waist area.
The fat on stomach and waist slows down the body’s metabolism and increase the chances of getting many diseases like diabetes and heart problems.
How do I reduce belly fat?
Fat burning process can be speeded up in a proper manner by achieving Proper Nutrition and Correct Exercise. Here’s how to reduce the belly and waist fat in less than a month.
How to start
For the first couple of days focus on increasing the body’s flexibility.
Start with gentle warm-ups. This increases the body’s flexibility and prepares the body for further tough exercises.
For the next couple of days focus on developing stamina.
Gradually increase the time of exercise to develop your stamina .This will keep you going for the more hard exercises at the later stages of the program. Use light exercises like Walking, Spinning, Biking and Treadmill to increase your stamina, without injuring the body.
For one whole week do Exercises for the Lower Pelvic Region to get your body toned and muscles activated. Exercises like single leg crunch, double leg crunch, scissors works well on the lower pelvic region. Do these exercise two times a day in the evening and in the morning.
Exercises for waist and belly fat
For the rest of the month concentrate all your energy on the exercises like Leg Stretch, Leg Drop, Cycle Crunch, Planck, V Crunch, Side and Abdominal Crunch.
1. Single Leg Stretch
Raise both feet by lying on the backside. Now fold the left leg knee and grab it with your hands. Straighten the legs after 5 seconds. Then do this with the right leg. Repeat 10-12 times.
2. Double leg stretch
Raise both feet by lying on the backside. Then fold both legs together with knees Hold legs with hands for 5 seconds. Straighten the legs back. Repeat 10-12 times.
Raise both feet by lying on the backside. Slowly bring down the right foot and straighten it. Then lift the left foot down and raise the right leg. Repeat 10-12 times.
4. Leg drop
Laying on the back, lift the feet slowly upwards, make it straight. Hold it for a while. Then fold the legs down and make a 45 degree angle to stop. Repeat it 10-12 times.
5. Cycle Crunch
Lie on the back. Bicycle in the air by putting hands under the head. Try to touch the elbows with knees. Repeat 10-12 times.
Lie down on the stomach. Now lift the body with the feet and hands. Keep body close. Maintain these positions for 10 seconds. Repeat 4-5 times.
7. Side Plank
Lie down on the ground. Raise the body with one hand and both feet and keep it for 30 seconds. Tighten the stomach and thighs above. Make it 10-12 times.
8. V Crunch
Lift the back of the back and lift both arms upright in the ear. Then lift both the legs while leaving the breath and make a position like V. Make it 10-12 times.
Diet plan to reduce belly and waist fat
Reduce the amount of sugar
Sugar contains fructose which increases the fat around the stomach. Cold drinks, artificially flavored juices and sweet beverages increase the fat in the body.
Increase the amount of protein in the diet
Foods such as soybean, tofu, nuts contain proteins. You will not feel hungry from eating and calorie intake is less. The best thing about high protein diet is the Fat is not stored around the stomach.
Reduce the amount of carbohydrates in the diet
Items like white sugar, white bread, pasta, and fine flour increase the fat. By eating them less, it helps in reducing stomach fat. Eat more green vegetables.
Have a healthy breakfast
By skipping breakfast, you eat mare later and weight increases. Breakfast with oatmeal, porridge and high protein is helpful in reducing stomach fat.
Eat Fiber rich Foods
Fibers are more in things such as legumes, whole grains, peas, leaf cabbage. Fiber keeps the digestion better and do not let the fat stored in the stomach.
(Note: These Exercise and Diet Plan are described by Experts but before using these, take your doctor’s advice.)