While we all have different body parts that we wish were slightly more toned, getting rid of the belly fat remains a unanimous and popular choice. Infact, it is no secret that losing fat from your stomach isn’t exactly an easy chore and it can be the toughest to shed. Additionally, a bulging tummy not only dampens your aspect of wearing the clothes of your choice, but it is also associated with an increased risk of type 2 diabetes, heart disease, and certain types of cancer.
According to research conducted by the Department of Molecular Endocrinology and Metabolism, Graduate School of Medical and Dental Sciences and Tokyo Medical and Dental University, extra belly fat actually ups the risk of heart diseases.
The science behind flat tummy
If you are on a quest to get rid of the fat of the abdomen, you need to understand that while there is no quick fix for the same, it is also not impossible. A lot of people do not give enough importance to following the right kind of diet when trying to shed that stubborn fat from the abdomen. This means, even if you are doing 500 crunches on a daily basis, you still need to monitor what you put inside your mouth. We tell you the best diet and exercise combinations to lose belly fat.
Lean protein + cardio
Protein is your best friend when it comes to shedding that stubborn fat around the tummy. So, include this macronutrient in your daily diet, if you are on a quest to lose weight. It will help in boosting your metabolism and reduce your hunger pangs considerably. You can include high-protein food items in your diet like whole eggs, fish, legumes and seafood. An ideal fat-burning meal plan includes 30 per cent protein.
The right exercise for burning belly fat
The right type of exercise is crucial for your mission of losing belly fat. Supplement your diet with cardio as it is good for the heart and for losing weight as well. Your breathing and heart rate goes up and you start feeling a little out of breath during a typical cardio workout session. Some of the most effective exercises to get rid of belly fat are jogging, swimming, biking and running.
Soluble fibre + side planks
In addition to prioritising lean protein in your diet, it is also important to include plenty of soluble fibre. Some of these include whole grains, brown rice, sweet potato, oats, legumes and pulses. Eating more soluble fibre can also help you lose belly fat and prevent belly fat gain.
A step-by-step by guide to do side-plank
To complement the intake of soluble fibre, start doing traditional planks as it is more challenging. Side plank is considered one of the most gruelling and effective workouts for burning the dreaded belly fat.
A step-by-step by guide to do side-plank:
Lie sideways on the mat, align shoulders and elbows in one line.
Legs should be on top of each other.
Lift your hip higher away from the floor, like its being pulled with a string on top. Hold this lift for 20 counts and gradually increase them.
Moreover, instead of gulping down your meals, make it a point to eat mindfully. This way you will prevent overeating and the uneasy feeling of fullness.