Belly fat is a major issue faced by a large portion of the global population (80% men and 20% women). Fat tends to accumulate around the abdomen and render an apple-like shape to your body. The belly is surrounded by two layers of fat, the visceral fat covering the vital organs, and the more superficial subcutaneous fat. The visceral layer tends to grow faster for men, while cellulite forms in the subcutaneous layer more easily for women. Here are the best ways to target and get rid of belly fat. If these do not work, it is best to seek the opinion of a qualified gastric sleeve surgeon in Melbourne.
Changing Your Lifestyle
Whether or not all the drastic fixes you see advertised work, you will have to change your lifestyle, or the fat you lose through any method will just accumulate again. Start a basic diet and also get some exercise into your daily schedule. This will hit the visceral fat and also some of the subcutaneous.
Cutting Down on Salty Food
Sodium-rich food should not be consumed in excess because they boost water retention and will make you feel bloated throughout, even if you are in a workout routine.
Going for Alkaline Foods
By ingesting acidic foods, you tip the body’s pH towards the standard acidic index and increase the level of acid in your stomach, causing an unappealing, protruded belly. Steer clear of cabbage, onions and other acidic food that trigger gas formation in your stomach.
Combining a Healthy Diet with Cardio Exercises
Extensive research has been conducted on groups of men and women, and they have revealed that subjects who combine a great diet with a cardio routine lose 18-20% belly fat in addition to the diet-induced weight-loss. This should be enough to convince you to try cardio every day. Exercise isn’t for everyone, though, and in cases of chronic obesity, opting for surgery might be the right call. Contact a gastric sleeve surgeon in Melbourne today.
Drink Plenty of Water
Water is pivotal to the normal functioning of the body, and more so when it comes to losing fat. Your muscles need at least 70% water to stay fully hydrated. In this state, they can burn more calories, thus increasing your metabolism and burning fat faster. Water will also flush out the harmful toxins and antigens in your body, and is hence absolutely vital.
Going for Ab Exercises
Your abdominal muscles (abs) need to be toned. While cardio and dieting reduce overall weight, targeted ab-exercises work wonders in bringing about well-defined and solid abs. With as less as 5 minutes of ab exercise for 3 or 4 times a week, you can work towards a healthier, fitter core. Let it be the first thing you do in the morning- it is the easiest way to integrate it into your schedule. The very best ab exercises are ab crunches (upper and middle), side crunches (oblique muscles), planks (inner core), and leg raises/reverse crunches (lower). Go for 3 sets of 15 repetitions each, with 30-second gaps to see best effects.
Now Lose Fat
Fat is burned if you perform rigorous exercise at around 70% of your heart rate for 30 to 45 minutes. The more cardio you do, the more oxygen is burned, and hence fat is lost. The best exercises for this are cycling, jogging, swimming, running, and walking.
Belly fat can’t be wished away; you will have to combine a number of approaches over a long time period to get the results you desire. If repeated efforts are failing, perhaps it is time to consult a reliable gastric sleeve surgeon in Melbourne.