Excessive belly fat can be difficult to remove. As well as being worst for appearance, fat around the stomach or around organs can also harm your health. This type of fat, also called visceral fat, can increase the risk of high blood pressure, diabetes, and sleep apnea (a sleep disorder that can stop breathing).
Besides being able to make you more confident, the loss of fat around the stomach can also improve your overall health. You can reduce the excess fat around the stomach with diet and exercise. Let’s check it out!
Morning Routine Exercises
Exercising in the morning before eating breakfast can burn more calories in the form of fat (not calories in the form of glycogen deposits). Actually you don’t need to get up too early to exercise in the morning. Try setting the alarm 30 minutes earlier than usual.
Some other benefits of exercising in the morning include: avoid traffic jams when you finish training at the fitness center, and exercise can be completed early so you can focus more in the afternoon, and be free to do anything in the afternoon.
Cardiovascular exercise will burn calories and help increase metabolism so you can lose weight faster. You must do aerobics for at least 30 minutes for 5 days a week, or the total amount in one week is around 150 minutes.
However, if you want to reduce belly fat, some experts recommend that you practice up to 60 minutes a day. You can play your favorite music while doing aerobics to lit up your mood.
Training Strength Muscles
You should include strength training for about 2 to 3 days every week. Make sure you choose exercises that can train the entire body and all major muscle groups.
Although you won’t be able to lose weight at certain points, combining strength training that focuses on the midsection (stomach and back muscles) can help you to get a belly that looks firmer and leaner. Do exercises like plank, crunch, or v-sit.
High-Intensity Interval Training (HIIT)
Several studies have shown that people who do high-intensity interval training (HIIT) can get rid of more fat around the abdomen than people who only do regular cardiovascular exercise. HIIT is an exercise that is done in a short time but trains the body harder.
Alternately, you have to do a very high-intensity exercise, then followed by a moderate-intensity exercise. Include HIIT exercises for 1 to 2 days every week. This can also be considered cardio exercise.
Control Your Food
The fat accretion under your belly button is caused by the habit of eating dinner or snacking before going to bed tonight. You may change these habits if you intend to get rid of lower belly fat. Give a warning to yourself to stop eating at least 2 hours before going to sleep so that calories do not turn into fat in the lower abdomen.
It is better to change your dinner habits early. Limit your sugar, carbohydrates, and junk food consumption. Eat more fruits and fiber to get the best metabolism in your body.
Maintain the lifestyle that you have lived while on a diet so that weight loss and fat can last for a long time. If you go back to bad old habits, you can gain weight again. Focus on losing weight in your body, following a healthy diet and exercising to get rid of belly fat.