8 PROVEN EXERCISE AND FOODS TO LOSE BELLY FAT AND LOWER YOUR CHOLESTEROL
§ Hereditary and genetics
§ Sedentary lifestyle
§ Slow metabolism
§ Insufficient sleep
§ Hormonal imbalance
§ Consumption of alcohol
§ Unhealthy eating habits
§ Over eating
§ Lack of exercise
WAIST TO HIP RATIO
Waist hip ratio (WHR)
is a tool to assess fat distribution of body. It is the link between your waist
and hip measurements to help you understand your body-type and health status.
FOODS TO REDUCE BELLY FAT
§ Avocadoes
§ Sunflower seeds
§ Green leafy vegetables
§ Cucumbers
§ Watermelon
§ Oatmeal
§ Almonds
§ Beans
BEST EXERCISES FOR FLAT TUMMY
1. CRUNCHES
Crunches occupy the
first position when it comes to fat-burning exercises. Lie down flat on your
back. Bend your knees with your feet touching ground. Now lift your hands and
put them behind your head or keep them crossed on your chest. Take a deep breath,
and lift your upper torso off the floor and exhale. You should do this again,
inhale as you get back down and exhale as you come up. As a beginner, you
should do this for 10 times and repeat another 2-3 sets.
2. BICYCLE EXERCISE
Lie on the floor and
keep your hands either by your side or behind your head just like we do
crunches. Now bend the legs at your knees after lifting up. After that, bring
the right knee to the chest while keeping your left leg out. Next, take your
right leg out and bring your left leg close to your chest.
3. ROLLING PLANK EXERCISE
Position yourself on
the floor with your knees and elbows resting on the ground. You should keep
your neck aligned with your spine. Look forward. Now, lift the knees up and
support your legs on the toes. Contract your knees and keep breathing normally.
This is the plank pose. You should stay in this position for 30 seconds. After
that, start moving to and fro for the next thirty seconds.
4. CAPTAIN’S CHAIR
You should sit on the chair with your spine
straight and shoulders relaxed. With your palms keep both hands beside you by
the side of your hips, facing downward. Inhale deeply. While you are exhaling,
bring both your legs upwards in a way that your knees are close to your chest.
You should hold for 5 seconds. You should not bend forward and arch your back.
Bring down your leg slowly and rehash this again.
5. BENDING SIDE TO SIDE
This is the best exercise to slim
down your waist. You should stand erect with your feet together. Next, raise
your hands above head. While keeping your legs grounded, bend your body to the
right as much as possible until you feel a strain on your left waist. You
should stay for 15 seconds. After this, return back to the original position.
Now, bend left. Stay in this position for another 15 seconds.
6. THE STOMACH VACUUM
Come down on the grounds to sit
on all fours, supporting your body on your hands and knees. Inhale deeply and
loosen your abdomen. While you exhale, tighten the abdomen muscles. Hold this
abdomen contraction for 15-30 seconds. You should repeat the process again.
7. SIDE PLANK
You have to lie down on the floor
sideways. Support yourself on the right elbow and right leg. Your elbow has to
be perpendicular to the shoulder and the left leg should be above the right
leg, keeping them together. Keep your knees straight, and your hips should not
be touching the ground. Hold this position for 30 seconds. When you get
comfortable, you may hold this for 1-2 minutes. Do the same procedure with your
other side.
8. WALKING
This exercise increases your
metabolism and your heart rate too. A heightened metabolic rate will burn away
your calories faster, which helps to eliminate the belly fat. This is a good
exercise for beginners.