There are so many articles on “how to get rid of stubborn belly fat” on the internet. However, some of these goals of getting rid of belly fat are unrealistic or an uphill task.
Also, so many people have taken so many concoctions in the name of drugs or supplements that will help them burn this stubborn fat. Hence, this post is to reassure you that you can get naturally rid of those fats without having to take some harmful substances. All that is required of you is a lifestyle modification.
Why is it important to get rid of stubborn belly fat?
In the body, two types of body fat exist; subcutaneous fat and visceral fat. The body system has fats stored in adipose tissues and serves so many life-saving functions such as storage of energy, regulation of body temperature, and insulation. In other words, having fat storage is needful for the proper functioning of the body.
However, excess fat storage is bad for your health. The commonest site for fat deposits in the body is the abdominal cavity. As we know the abdomen houses so many internal organs such as the liver, the kidney, the pancreas e.t.c., These organs can be covered with fats if in excess – this type of fat is known as visceral fat.
Furthermore, these visceral fats can disrupt the normal activities of your body organs leading to diseases. The diseases include; Diabetes, Hypertension, Coronary Artery Disease, Stroke e.t.c.
Secondly, belly fat is not always appealing to looks. That model type of body that will allow every clothe you wear to fit may not look so nice with a protruding belly.
Natural Tips to get rid of belly fat
There are so many ways to go about burning the belly fat and getting the awesome abs you will cherish. These means include both natural and artificial means. However, the natural ways seem to be the most effective and come with no after-effects.
Some still doubt if it’s possible to get rid of belly fat in 5 days – the answer to this question is a capital YES.
Below are some ways you can do this naturally and lose the fat in 5 days.
Ab exercises
As we mentioned earlier, fats are always present in the subcutaneous tissues i.e below the skin. The abdominal exercises (Ab exercises) are designed to contract and relax the muscles in the abdomen. So, These muscles thicken and strengthen in response to trying to overcome resistance. Therefore, the muscles will not allow the accumulation of fatty tissues under the skin since they virtually colonize the space.
Some of these exercises include;
- Crunches
- Plank
- Russian twist
- mountain climbers
- sit-ups
- leg raise e.t.c.
However, only ab exercise may not be enough to get rid of stubborn belly fat. There is a need to combine aerobic exercise with ab exercise. For example, running, walking, and rope skipping exercises all require energy, the body after utilizing the free glucose in the body will go to the adipose tissues and use these fats as a source of energy to fuel the muscles. This is the easiest way to burn fats and get quick results, especially when combined with ab exercises.
Summarily, the right combinations of aerobic exercise, ab exercise, and weight lifting can help strengthen the abdominal muscle and burn those stubborn fats. Start exercising today or hire a coach for training.
A proper diet that burns fat
To burn fats, foods rich in carbs should be avoided. High protein content food and foods rich in fiber help to reduce the storage of belly fats. Junks, Sugary foods, and beverages can increase the chances of getting belly fat since these excess sugary foods are stored as fats.
Contrary, Fruits, and vegetables are low in calories but can sustain as food without having to worry about adding weight. Therefore, add more vegetables to your food and eat fruits in-between meals instead of junk and processed foods.
Avoid late night or early morning meals
The major cause of flatulence is sleeping at night with undigested food. It is worse when you wake up in the morning to add more foods to the gas already in the stomach. The consequence is that this oxygen present in the stomach can oxidize any fat or cholesterol in the body. These oxidized cholesterol or fats releases harmful free radicals which will cause further protrusion of the stomach.
Note that Oxidized cholesterol can stick to blood vessels and cause serious coronary artery disease and other health issues such as hypertension. Therefore, try as much as possible to get rid of gas in your stomach before adding an extra meal.
Track your calories
Technology and innovations have introduced so many lives of inactivity. We virtually go everywhere in our cars, we also allow machines to do almost everything for us. A sedentary lifestyle is the easiest way to allow the storage of fats since they are not utilized.
In other to burn abdominal fat easily, you will have to engage yourself with physical activities. Your daily intake of calories should not be more than you can expend in a day. Psychologically, you can achieve this by using a smaller plate. It is postulated that people feel satiety not because of the quantity they consume but the quantity they think they consume. Therefore, a smaller plate will make the small food look bigger and will help you regulate your food intake.
Also, it is important to keep a record and track of your daily calorie using calorie calculators from the google play store or you can do the arithmetic yourself.
Maintain a good posture
Most people with a potbelly is as a result of bad posture and over-relaxation of the abdominis rectus muscle. The best posture that can easily and always contract your torso muscle is sitting or standing with the chest forward and the shoulders backward.
Hanging your shoulder inwards while walking or standing relaxes the abdominal muscles. The best way to exercise the abdominal muscles without going to the gym is to always try to contract the muscles voluntarily while at rest. Continuous stretching and exercising of the abdominal muscles is one easy natural way of making sure that the muscles are exercised and that the fats under the skin are burnt.
Water Fasting and other types of Fast
Fasting in general has been a good way of reducing the body fats, but bad cholesterol and staying lean. There are different types of fast you can choose when thinking of losing weight such as Fruit fasting, Water Fasting, and Intermittent fasting.
However, you will still need to learn the pros and cons of fasting and also learn how to combine it with other methods of burning fats listed above.
For example, water fasting for 3 days can help you get rid of 15 kg of weight at a stretch. However, read more on water fasting to get the full tips of being safe while fasting.
Summary
The mainstay of burning belly fat is to make sure that you balance what you eat daily with the energy you expend. Secondly, some foods we eat can encourage the storage of fatty tissues. Therefore, healthy balanced food is an effective step to taking care of belly fat. The combination of aerobic and abdominal exercise is effective to control the accumulation of belly fat.
Some Effective Tips to Lose Belly Fat (Backed by Science)
Just from Healthline here are the list of effective tips to get rid of Stubborn Belly Fat in less than a week, That’s with focus and determination:
- Eat plenty of soluble fiber.
- Avoid foods that contain trans fats.
- Don’t drink too much alcohol.
- Eat a high protein diet.
- Reduce your stress levels.
- Don’t eat a lot of sugary foods.
- Do aerobic exercise (cardio).
- Cut back on carbs — especially refined carbs.
Finally, following these tips is a sure bet that you can get rid of stubborn belly fat in a matter of days.
