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Belly Fat: Tips, Exercises, and Diet to Reduce Tummy Fat

Belly Fat: Tips, Exercises, and Diet to Reduce Tummy Fat - FITZABOUT

Belly fat refers to fat around the abdomen. It is also known as central fat or abdominal obesity. Excess abdominal fat is very unhealthy.

A large waistline is associated with a higher risk of heart disease, high blood pressure, heart attacks, stroke, asthma, diabetes (type 2 diabetes), cancer (breast cancer, colon cancer), Alzheimer’s disease and other types of dementia.

Even overweight normal weight people have an increased risk of health problems. Losing weight, especially abdominal fat, improves blood vessel functioning and also improves sleep quality.

It is impossible to target belly fat, especially when you have food. But overall, weight loss will help your waist shrink; More importantly, it will help reduce the dangerous layer of visceral fat.

There are many reasons why people increase abdominal fat, including poor diet, lack of exercise, and stress. Improving nutrition, increasing activity, reducing stress and other lifestyle changes can all help people reduce unwanted abdominal fat.

There are different types of fats

  • Subcutaneous fat
  • Intramuscular fat
  • Visceral fat

1. Subcutaneous fat

Subcutaneous fat is the loose fat that gives you a “pinch of an inch” and can just accumulate under the skin.

The amount of subcutaneous fat that develop by you, depends on genetics as well as lifestyle factors such as physical activity and diet.

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Everyone is born with subcutaneous fat. In addition to genetics, people usually have high amounts of fat.

The upper layer of your skin is the epidermis. The middle layer is dermis. Subcutaneous fat is the deepest layer.

There are five main functions of subcutaneous fat:

  • It is a way in which your body stores energy.
  • Acts as a padding to protect your muscles and bones from the effects of a hit or fall.
  • It acts as a passage for veins and blood vessels between your skin and your muscles.
  • Subcutaneous fat insulates your body, helping to control temperature.
  • It connects the dermis to the muscles and bones with its specialized connective tissue.
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2. Intramuscular fat

Intramuscular fat is found within skeletal muscle.

It is stored in lipid droplets that are present in close proximity to mitochondria, where it acts as an energy store that can be used during exercise.

In humans, excess accumulation of intramuscular fat is associated with conditions such as insulin resistance and type 2 diabetes. Human immunodeficiency virus (HIV) -lipodistrophy syndrome is associated with over-accumulation of intramuscular fat, which may contribute to AIDS wasting syndrome.

3. Visceral fat

Visceral fat is packed between your abdominal organs (stomach, liver, kidneys, etc.), which we call intra-abdominal or abdominal fat.

Research suggests that abdominal fat also poses serious health risks. You can tone abdominal muscles with crunches or other targeted abdominal exercises, but just doing these exercises will not get rid of belly fat.

However, visceral fat responds to the same diet and exercise strategies that help you shed extra pounds and reduce your body’s total fat.

What are the causes of belly fat?

One of the most common causes of belly fat is overeating and walking too little. Over time, we often become more sedentary. We spend less time walking, climbing stairs and exercising. When we eat more calories each day, the energy imbalance causes weight gain. But there are other reasons for abdominal fat.

As we age, our metabolism naturally slows down, and the total body fat increases gradually. Women gain a higher fat percentage than men as they get older. Menopause changes the distribution of body fat, causing more fat to be produced in your stomach.

Heredity can also be a factor. You may be genetically predisposed to gain weight in your middle compared to other parts of your body. Hormones and hormonal changes, as well as stress, can also affect abdominal fat deposition.

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Consuming too much alcohol can cause a variety of health problems, including liver disease and inflammation.

A 2015 report on alcohol consumption and obesity in the journal Current Obesity Reports suggests that drinking more alcohol causes men to gain weight around their body, although the results of studies in women are inconsistent.

To fight belly fat

Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables, and whole grains, and choose lean sources of protein and low-fat dairy products.

The range added sugar and saturated fat, which is found in meat and high-fat dairy products, such as cheese and butter. Instead choose moderately monounsaturated and polyunsaturated fats – those found in fish, nuts, and some vegetable oils. Replace sugary beverages. Take water or beverages with artificial sweetener instead.

Include physical activities in your routine. For most healthy adults, the Department of Health and Human Services recommends vigorous aerobic activity for at least 150 minutes a week or at least 75 minutes a week, such as moderate aerobic activity such as brisk walking.

If you use a step counter, remember that it takes an average of 10,000 steps a day to prevent weight gain. Some studies indicate that it may take 15,000 steps per day to regain weight after significant weight loss.

Strength training exercises are also advised at least twice a week. To lose excess fat and prevent it from coming back, aim for slow and steady weight loss.

Exercise and diet to reduce belly fat

There are many different ways to get rid of abdominal fat. First and foremost, consider changes in your exercise routine and diet. Exercise is most effective if you combine both weight and resistance training, as well as cardiovascular and high intensity training.

Train every muscle group in your body. Only training the abdominal muscles will not give you results. If you want to lose belly fat, full-body training is important – especially if you are trying to maintain it for a longer period of time.

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The best possible training plan probably combines different types of exercises.

1. Belly Fat Exercise Routine for men and women

DaysWorkouts
MondayFull Body
TuesdayAbs
WednesdayCardio (HIIT)
ThursdayFull Body
FridayAbs
SaturdayCardio (HIIT)
SundayOff-Day

Monday and Thursday – Full Body Workout

ExercisesReps
Jump squats15 reps
Multiple lunges15 reps
Plank (elbow up)15 reps
T-push up15 reps
Push through12-15 reps
V-crunch15 reps
Side twist15 reps
(each side)
  • Do these 7 exercises back to back, there is no rest between 1 to 7 exercises
  • Rest 1 minute after completing 7 exercises
  • Minimum of 3 rounds must, but you can do 4 rounds.

Tuesday and Friday – Abs Workout

ExercisesReps
Flutter kick15 reps
(each side)
Oblique side crunch15 reps
(each side)
Mountain climber30 seconds
Toe touch15 reps
(each side)
Bridge plank15 reps
(each side)
Spiderman plank15 reps
(each side)
Hindu stretchHold 5 seconds
  • Total of 4 rounds.
  • 1 round = 7 exercises back to back without any rest.
  • Round 1 complete rest for 1 minute.

Wednesday and Saturday – Cardio (HIIT) training

ExercisesReps
Split lunge15 reps
(each side)
Burpee15 reps
Standing long jump15 reps
Diamond push up15 reps
Half-Burpee15 reps
  • Round 1 all 5 exercises back to back without any rest.
  • 4 rounds of total, 1-minute rest between each round.

2. Belly Fat Diet plan for men and women

Great results will come when combined with exercise and a healthy diet. Many things can help you lose weight and abdominal fat, but to lose weight, it is important to consume fewer calories than your body needs.

A healthy, balanced diet can help a person lose weight, and is also likely to have a positive impact on their overall health. Here we have designed a healthy diet for men and women.

Diet plan for men

1. Workout day meal plan
IngredientsQuantities
Breakfast:
(SUPER OAT MEAL)
Whe protein1/2 spoon
Egg white4
(boiled eggs)
Oats1/2 cup
Banana1/2
Flaxseed or chia seed1 spoon
Cinnamon2g
Multivitamin
(optional)
1
Mid-morning:
(OMELET)
Egg white6
(boiled)
Apple or Orange or Pear1
Lunch:
(CHICKEN SALAD)
Boiled or Grilled chicken100g
Whole egg1
Cabbage or Green leaves
or Lettuce
1 cup
Cucumber1 cup
Carrot1 large
Tomato3 spoon
Walnuts20g
Vinegar1 spoon
CLA (supplements)1g
Mid-afternoon:
(BANANA PROTEIN SHAKE)
Banana1 large
Peanut1 spoon
Peanut butter1 spoon
Whey protein1 scoop
Dinner:
(CHICKEN VEGGIES BOIL)
Chicken breast80g
Brown rice1/2 cup
Cauliflower1/2 cup
Chick peas1/2
Green bell paper1/2
Onion3 spoons
Tomato3 spoons
Coconut oil1/2 spoon
Slat/papper/garlic powder
Ketchup1 spoon
Lemon1/2
CLA (supplement)1g
1 hr Before Bed:
(CASEIN MILK PROTEIN)
Non-fat milk or coconut milk
or Almond milk
240ml
Casein or whey protein2/3 scoop
Flaxseed (ground)2 spoons
Cinnamon1 pinch
CLA (supplement)1g
IngredientsQuantities
PRE-WORKOUT:
Coffee1/2 tablespoon
Milk1 spoon
Hot water240ml
DURING-WORKOUT:
(optional)
Xtend (supplement)1 scoop
Water750ml
POST-WORKOUT:
(Supplements)
Whey protein1 scoop
Water or Gatorade240ml
OR
(Without supplement)
Eggs white6
(boiled)
Non-fat milk240ml

Micro-breakdown: Calories = 1930; Protein = 203g; Carbs = 122g; Fat = 70g.

2. No-workout day meal plan
IngredientsQuantities
Breakfast:
(OATS MEAL)
Oats1 cup
Whey protein1 scoop
Banana1/2
Cinnamon2g
Multivitamin (supplement)1
Mid-morning:
(BREAD OMELET)
Whole wheat bread3 slices
Eggs white5
Lunch:
(PANEER BHURJI)
Chapati or Roti2
Paneer80g
Cucumber1/2
Mid-afternoon:
(CHANNE & OATS COOKIES)
Channe (dry roasted)1 cup
Oats cookies
(Britania)
4
Eggs white
(or whey protein = 1/2 spoon
with water)
3
Dinner:
(RICE & EGGS SCRAMBLED)
Brown rice1 cup
Eggs white5
Salt
Pepper
(Make scramble eggs and
add rice, salt, and pepper)
Fish oil (supplement)1g
1 hr Before Bed:
(CASEIN MILK PROTEIN)
Whey or Casein protein2/3 scoop
Milk
(Almond or Coconut milk
or Non-at milk)
240ml
Whole wheat bread1 slice
Peanut butter1 spoon

No-workout day micro-breakdown: Calories = 2082; Protein = 144g; Carbs = 300g; Fat = 34g

Diet plan for women

1. Workout day meal plan
IngredientsQuantities
Breakfast:
(OATS MEAL)
Eggs white2
Oats1/2 cup
ProteinX1 spoon
Banana1/2
Flaxseed or Chia seed1 spoon
Cinnamon2g
Revital
(For Women)
1
Mid-morning:
(OMELET & FRUIT)
Eggs white3
Orange or Apple or Pear1
Lunch:
(CHICKEN SALAD)
Chicken (Boiled or Grilled)50g
Cabbage or Green leaves
or Lettuce
1 cup
Cucumber1/2
Carrot1 large
Tomato2 spoon
Vinegar1 spoon
Walnuts15g
Mid-afternoon:
(BANANA PROTEIN)
ProteinX1 scoop
Banana1
Peanut1 spoon
Peanut butter1 spoon
Dinner:
(CHICKEN VEGGIES BOIL)
Chicken Breast50g
Brown rice1/3 cup
Cauliflower1/2 cup
Chick peas1/2
Green bell pepper1/2
Tomato1/2
Onion2 spoon
Coconut oil1/2 tbs
Salt/pepper/garlic powder
Ketchup1 spoon
Fish oil (supplement)1g
1 hr Before Bed:
(ALMOND MILK)
Crushed Almond12
Non-fat milk240ml
Green Cardamom1
Cinnamon1 pinch
Add everything in
boiled milk
IngredientsQuantities
Pre-workout:
(30 minutes Before workout)
Coffee1/2 tablespoon
Milk1 spoon
Hot water240ml
Post-workout:
Eggs white3 boiled
Milk (non-fat)240ml

Micro-breakdown: Calories = 1530; Protein = 150g; Carbs = 120g; Fat = 34g

2. No-workout day meal plan
IngredientsQuantities
Breakfast:
(OATS MEAL)
Oats1/2 cup
Banana1/2
ProteinX1 spoon
Cinnamon2g
Revital
(For Women)
1
Mid-morning:
(BREAD OMELET)
Whole wheat bread1 slice
Egg white2
Lunch:
(PANEER BHURJI)
Chapati oor Roti1
Paneer50g
Cucumber1/2
Mid-afternoon:
Black Channe
(dry roasted)
1 cup
Dinner:
(RICE & SCRAMBLED EGG)
Rice1/2 cup
SaltLittle bit
PepperLittle bit
Egg white2
Fish oil (supplement)1g
(Make scramble egg add
cooked brown rice, salt, pepper)
1 hr Before Bed:
Non-fat milk240ml
Crushed almond12
Green cardamom1
Cinnamon1 pinch

No-workout day micro-breakdown: Calories = 1506; Protein = 100g; Carbs = 200g; Fat = 34g.

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Amit kumar - ceo & founder fitzabout

Written by Amit Kumar. He is a certified Yoga Instructor; Diploma in sports & exercise and nutrition; Diploma in fitness and weight loss; Diploma in Nutrition; Diploma in Nutrition, Food, Science and Menu Planning.

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