How to Lose Belly Fat Quickly

     Stomach fat forms deeper in the body not just under the skin. Belly fat is particularly dangerous since it collects around the organs in the abdomen. Speaking of belly fat, how to lose it and keep it from returning is a query that most gym instructors face in gymnasiums and fitness centers. Therefore, on that note, let us have a look at how to lose belly fat.

1. Exercising is a wonderful way of not only losing belly fat, but keeping yourself fit and healthy throughout your life. Cardiovascular exercises and aerobic exercises play an important role in fat loss. Running, sprinting, brisk walking, and swimming are a few common exercises to lose belly fat. Additionally, certain high intensity sports like squash, tennis and cycling also contribute significantly in burning body fat.

2. Losing belly fat involves altering your dietary habits and making healthier choices. Certain foods such as fried foods, fatty foods and sugary foods play a role in belly fat. They feature a high-calorie and high-fat content, which can result in excess weight. To lose the bulge, you'll need to eliminate these foods from your diet, or consume them in moderation. Evaluate your eating habits and select healthier foods such as lean meats, fresh fruits and vegetables, beans and nuts. Also, reduce your sodium intake, which can lead to fluid retention, and decrease your consumption of alcohol, which can slow your metabolism.

3. Plank: In this exercise you have to hold the plank position as long as you can. You have to lift your body on your feet with your face facing downwards. You have to hold on to this stretch position for about 1 to 3 minutes, with the hands being under the shoulders and the navel tucked inside.

4. You need to make a proper diet plan and it's mandatory for you to follow the same diet as per the schedule. If you eat small meal more frequently, your metabolism will improve and you will lose fat fast.

5. To speed your weight loss efforts and obtain flatter ab muscles, start a regular exercise routine. High-impact and low-impact cardio workouts burn fat and calories, wherein you're able to shed belly fat. Along with cardio workouts, ab or core exercises strengthen the ab muscles, resulting in a slimmer, more defined mid-section. Core workouts include sit-ups, side crunches and leg lifts. Additionally, exercises such as pilates and certain dances (i.e., salsa, samba, bellydancing) target the abdominal muscles. Exercise for at least 90 minutes a week--more if possible.

6. Stability curl: In this exercise you have to lie down on an exercise ball which supports the middle of your spine. The feet should be flat on the floor with shoulders wide apart. Then you should lower yourself backward over the ball and then curl forward and backward on the ball. Repeat this exercise for 15 times.

7. You should select the foods, which are high in protein and low in carbohydrates, sugar, and saturated fats because these are the best for body fat reduction. Eggs, fish, vegetables, whole grains, and a variety of natural fruits which are not sweetened or canned are excellent for burning body fat, especially belly fat.

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