Belly Fat Overview
The excess fat that builds up around the abdomen is referred to as belly fat, abdominal fat, or visceral fat. There are two main types of fat: visceral fat, which envelops the internal organs, and subcutaneous fat, which is found directly beneath the skin. Visceral fat is more dangerous because it can pose health issues, even if subcutaneous fat may still impact one’s appearance.
Ever wondered what should I do to lose belly fat? You want to wear your favorite T-shirt but don’t want to worry about your fat stomach. Eat your favored dish but don’t worry about gaining more weight. And most important of all, post your picture on social media without having insecurity about your excess belly fat. Here are 7 ways to lose belly fat without going to the gym or using any equipment.
1) Balanced Diet
There is a saying “Fitness is achieved in the kitchen, not in the gym“. This proves that having control of your diet is the most important process to losing belly fat. What do you eat? and when do you eat? greatly affects your journey to being fit. Here is a list of improvements you should make in your daily eating pattern.
- Include sources of protein like meat, eggs, yogurt, beans, and lentils as it helps in muscle preservation.
- Limit the consumption of processed food and fast food.
- Have less intake of calories by reducing the consumption of processed sugar.
- Increase in intake of high-fiber foods like avocado, oats, apples, bananas, and broccoli.
- Pay attention to your intake size as even healthy food can contribute to fat gain when consumed excessively.
2) Hydration is the Key
Can drinking water contribute to lose belly fat? Yes, it does, if done in the right way. Consuming ample amounts of water reduces calorie consumption. Water contains no calories like cold drinks, juice, tea, and coffee which is very beneficial. Various research concludes that consuming water before a meal leads to the intake of less portion. Drinking water has other benefits like increased blood circulation and burning calories.
3) Excercise and Physical Activities
A healthy diet along with high-intensity exercise directly contributes to lose belly fat. This process will help you remain in a calorie deficit, which results in fat loss. Now the major question is what exercise do I choose? Or do I hit the gym? The answer is simple if you have time gym membership can be very beneficial, however, if you don’t here is a list of exercises you can do in your room or outside without any equipment.
High-intensity Cardio exercise that can be done in a room
- Jumping jack
- Burpees
- Squat jumps
- Lunges
- Lateral Jumps
- Push-ups
Note: Focus on quality over quantity and increase the volume of your sets with proper rest.
Physical activities to perform outside your room
- Running
- Cycling
- Swimming
- Jump ropes
- Hiking
Endurance-building exercise without any equipment
- Plank
- Sit-ups
- Pull-ups/Chin-ups
- Mountain Climbers
- Calf raises
4) Get Enough Sleep
Now you might wonder how sleeping helps to lose belly fat. Well, it does not directly but by other means. Not getting enough sleep can affect hormones related to hunger and results in weight gain, mainly around the belly area. Try to get 7-8 hrs of proper sleep and if possible use to concept of early to bed and early to rise. What’s more, this will not only help you in weight loss but improve your overall lifestyle as well.
5) Avoid Stress
It may not seem like it but stress is one of the major causes of fat gain. Abdominal fat also increases due to chronic stress. Stress can often trigger cravings for food that contains high amounts of sugar. Stress also affects your sleeping pattern which again results in unusual fat gain. So be involved in stress-reducing activities like yoga and meditation to lose belly fat.
6) Never Give Up
Consistency is the key. When you start your fitness journey you may not see the result you want for some time. It may be due to various reasons regardless you mustn’t stop. Always have an attitude of never giving up. Whatever approach you take and whatever result you get always keep moving forward. This strong mentality will result in gradual progress eventually.
7) Always Keep Track and Improvise
Keeping track of your progress is one of the elements to achieving your goal. Keeping track of your progress shows what area to focus more on and gives you room to improvise. Repeating the same process over your journey always will not make it happen. So to lose belly fat, it is one of the underrated factors most people ignore. Don’t be among them, be different.
Benefits of Losing Belly Fat
One of the many health advantages of losing abdominal fat is a lower chance of developing chronic illnesses like type 2 diabetes and heart disease. It enhances metabolic process, insulin sensitivity, and cardiovascular health. Losing belly fat can also improve sleep quality, increase energy, improve mental health, and promote a more positive body image. Losing extra abdominal fat is also linked to lowering inflammation and reaping long-term health benefits.
Along with good looks and boosted confidence loss of belly fats provides much more. It is connected with several health benefits which will keep you healthy in the long run. Here are some of the benefits that will motivate you further to lose belly fat.
- It reduces the risk of chronic diseases such as heart disease and type 2 diabetes.
- Loss of belly fat results in enhanced insulin sensitivity which helps in controlling blood sugar levels.
- Losing belly fat results in the overall inflammation level of your body.
- It helps in maintaining hormonal balance which leads to better fertility in women.
- Lossing excess body fat contributes to positive body image along with the improvement of self-esteem.
In conclusion, losing excess weight isn’t only about having a thin waistline and six-pack abs. It is a journey that tests you from the beginning and it always asks for more. It is about finishing what you start and getting the goal you set at the beginning. Every day millions of people commit to fitness but only a few hundred will be consistent enough to make it to the finish line. So go out there destroy your body and rise from the ashes as a new person like a Phoenix. BE FIT BE HEALTHY!!!
