Strategies To Reduce Belly Fat

To those who are plagued with the unsightly mass of fat hanging around their waistline, an exercise to reduce belly fat should be on your future agenda.  Some believe that you can slim down the belly with diet. While this is true (to an extent) you need to strengthen your stomach muscles through exercise if you want to lose it all. It is wise to have some cardio and strength training exercises as a part of your regular work-out when designing your program.  Some of the best known exercises for abs would be sit-ups (in one form or the other). However, the bicycle, the long armed crunch, and the plank, would all be very effective. If you like breathing and mind-relaxing techniques, then yoga can work well too.

If you are dieting specifically to target your over-sized abdomen; then you need to know about foods that reduce belly fat. Grapefruit, watermelon and berries are a good fruit choice for low calories, but a quick filler as well. Cucumbers and celery are both a nice no-calorie snack, while hot peppers, added to other menu items, will speed up your metabolism. You will need protein; so you might want to add more eggs, Greek yogurt and fish to your meal planning for maximum calorie-burning effect.

An increased waist-line is not discriminatory as it can affect both men and women. The reduction method however might differ for men, than how to reduce belly fat in women. Excess subcutaneous and visceral fat (the skin level and deep layers of belly fat) have been known to play a role in increased health risk factors in women. This problem can lead to cardiovascular disease, pancreatic cancer, and diabetes. The American Journal of Clinical Nutrition recommends that women carrying around this extra burden should start a calorie-controlled diet that would be rich in whole grains. Based on their studies (in diets were whole grains were consumed) participants lost much more belly fat than the group that ate refined grains.

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