Belly fat exercises are exercises that everyone is curious about due to the fat in the belly area. Fat around the belly is a problem that begins especially in adolescence and settles in the body later on, due to many reasons such as unhealthy nutrition, sleep disorders and stress.
It has been proven that fat around the belly can cause diseases such as heart diseases and diabetes. Although melting settled fat is a difficult process, the belly melting exercises you will apply will help you slim down this area, which is popularly called the “bagel area”.
Causes and Harms of Fat in the Belly Area
The human body is in a structure suitable for fat accumulation. Especially individuals who do not exercise regularly and do not pay attention to what they eat may have a lot of fat around their belly and waist. Belly fat diet is very important for men and women. Likewise, exercising regularly is among the things that need to be done to stop gaining fat.
Consumption of fatty products causes excessive calorie intake and causes the belly area to become fatter. You should carefully examine the foods you consume and stay away from saturated fats. You can also regulate your meal portions by increasing your consumption of vegetables and fruits.
Nowadays, the increasing demand for ready-made foods also increases the obesity rate. This automatically means a generation with fat around the belly. Acting solely for the purpose of losing belly fat will not yield any results. The priority is to eat healthy and exercise to lose belly fat.
Of course, alcohol consumption is also one of the causes of belly fat. There are 7 calories in 1 gram of alcohol. In addition, since alcohol increases the feeling of hunger, it affects both fatness and makes you hungry, causing you to consume extra calories
Fat around the belly opens the door to the following diseases:
- Heart diseases,
- dementia,
- type 2 diabetes,
- Paralysis,
- osteoporosis,
- Alzheimer,
- Colon cancer,
- Disruption of metabolism,
- High blood pressure.
Of course, everyone who has fat in and around the belly asks the question ” How long does it take to lose belly fat?” Although there is no clear answer to this, it is closely related to your weight, age, gender and how well you will stick to your diet and exercise program.
Mistakes Made in the Belly Melting Process
One of the most common mistakes in the belly fat loss process is trying to get results in a short time by doing research such as belly melting exercises in 4 minutes , fast belly fat ways. Rapid results obtained through heavy exercise and diets can harm your physical and mental health. Since these heavy exercises and diets will not be sustainable, the weight you lose around the belly will regain its weight in a short time and permanently. Therefore, with patience, you can permanently get rid of the fat in the belly and bagel area and achieve a fit appearance with exercises and diets suitable for your lifestyle.
What are the Proven Belly Loss Exercises?
Among the healthy weight loss methods , the most common method of losing belly fat is fat burning exercises. It is possible to get rid of belly fat with exercises for the abdominal area. You can achieve a more fit appearance by doing these exercises either at home or in the gym. Belly and bagel melting movements should not be done without consulting your doctor. It is important to consult a professional before starting these exercises to avoid possible injuries. You should also get support from a professional in the exercises you do in the gym.
For those who do not prefer to go to the gym, here are some exercises that can be done at home to help you get rid of fat around your belly:
Shuttle
Sit-ups, one of the most well-known exercise movements, are very effective in burning abdominal fat. Lie on your back on a gym mat with your knees bent upwards. The hands are placed behind the head and the upper body is lifted upwards. You should remember to inhale as you rise up and exhale as you lie down again. Among the fastest ways to lose belly fat, one of the most effective is sit-ups.
Plank
Although plank looks easy, it is a movement that challenges the body and enables almost all muscles to work. This movement helps you lose weight by working the muscles in the hip, back, waist and leg area as well as the abdominal area, and also corrects your posture. Elbows are placed on the floor and legs are extended behind. You should make sure that your neck, back and legs are in a straight line. You should stay in this position for at least 30 seconds. You will notice that your plank time is getting longer as the day goes by.
Scissors
Scissors, just like plank, is a movement that works many parts of the body at the same time. It is also very effective for melting belly fat . To do the scissors movement, lie down on the floor, just like the sit-up movement. The hands are extended to the sides of the body and the legs are respectively lifted about a span from the ground. You should make sure that your waist is in full contact with the ground and that you tighten your abdominal muscles while doing the movement. One of the most effective exercises for belly fat is scissors.
Dance to Melt Your Belly
One of the popular content on social media about weight loss is belly dancing, which is mostly preferred by Chinese women. Belly fat dancing is a fun way to lose weight, but like sports, dancing can lead to injuries when done unconsciously. Dance courses are available in many cities for those who want to lose weight by dancing. By attending these courses, you can both socialize and lose weight while having fun.
What to Eat to Lose Belly Fat?
Especially those who want to get pregnant should pay attention to fat in and around their belly. Belly fat and weight loss is a process that should be supported by diet and healthy nutrition. Losing weight and melting belly fat just by exercising will not give permanent results. It is important to diet for belly fat , but as with exercise, you should consult your doctor and choose a diet method that suits your lifestyle.
The most important element that will burn fat and accelerate your metabolism in order to get rid of your belly fat is water. Drinking water on an empty stomach in the morning will help you start the day energetically and burn fat by keeping your metabolism working.
To lose weight and burn fat, you should consume natural foods. Since fruits such as kiwi and pineapple contain plenty of antioxidants, they accelerate fat burning and help you lose weight by helping the body get rid of edema. It has been proven that a cup of black coffee drunk on an empty stomach in the morning helps burn fat by accelerating metabolism. Natural and healthy oils such as avocado and coconut also keep you full, allowing you to consume less food during the day and increase your fat burning time.
There are various belly melting cure recipes that you can easily apply in your belly melting process. One of the most effective cures for fat burning is the yoghurt cure. Half a lemon and 1 teaspoon of chili pepper are added to a bowl of yoghurt and consumed half an hour before sleep. Thanks to the yoghurt cure, your body continues to burn fat even while you sleep. Drinking coffee before breakfast in the morning will help you burn fat throughout the day, while 1 teaspoon of cinnamon added to your coffee will accelerate fat burning and help you melt your abdominal fat faster.
The answer to the question of what to eat to lose belly fat can be listed as follows:
Apple cider vinegar: Blood sugar and cholesterol can be regulated with apple cider vinegar. It has the feature of accelerating metabolism.
Bone broth: Meals prepared with bone broth provide the opportunity to burn 30% more fat than normal.
Hot pepper: It supports fat burning as it accelerates metabolism.
Chia Seeds: Containing natural oils, Chia seeds meet your fat needs and provide a feeling of satiety.
Coconut/Oil: Coconut and oil balance hormones, also create a feeling of fullness and accelerate metabolism.
You can speed up the belly melting process by using the foods above. Of course, belly fat exercises should be done without interruption.
The Most Effective Belly Loss Diet
Diet and exercise are among the most commonly used methods to lose belly fat . With scientific studies, we learn more about the human body and healthy nutrition every day. Although the healthiest diets vary from person to person, there are many nutritional styles and diets that have proven effective for losing weight. One of the most effective of these diets is the ketogenic diet. Ketones, which give the ketogenic diet its name, are molecules that the body uses to produce energy when carbohydrate consumption is low. When carbohydrates are not consumed, the body’s energy use changes completely and it burns these molecules to function. It should not be forgotten that , among the things to be considered during pregnancy, it is very important not to starve while doing a belly fat diet and to have adequate nutrition.
Ketogenic nutrition, which can be seen as a belly fat diet , is a fat-based diet. By keeping the carbohydrate and protein ratio low, natural fats are consumed in abundance, thus aiming for the body to burn fat. For people on a ketogenic diet, the daily food intake should be calculated by a dietitian and the ketone level should be measured regularly.
An example of belly fat diets and suggestions is as follows:
Wake up early in the morning and drink a glass of water after waking up. If possible, eat 1 apricot and have your breakfast within half an hour of waking up, following the recommendations below.
In the morning,
1 cup of green or white tea,
1 boiled egg or fat-free toast,
1 slice of thin white cheese (fat-free if possible),
1 slice of thinly cut whole wheat bread,
5-6 black olives,
seasonal greens.
Snack
1 fruit or 4-5 raw almonds
Lunch
1 bowl of soup
70/100 g chicken (skinless), fish or meat
Salt-free and oil-free salad with plenty of lemon
1 slice of whole wheat bread if you want
Snack
Fruit
Squeezed soda with lemon
In the evening,
1 portion of olive oil,
salt-free, oil-free salad with plenty of lemon,
1 portion of bulgur pilaf
Snack
1 glass of kefir or yoghurt
It should not be forgotten that belly fat methods are often not sufficient on their own. It is important that you do not skip your exercises while dieting for belly fat.
How long does belly melting take?
Belly melting time may vary depending on the person’s age, lifestyle and metabolic rate. Carefully complying with exercises and diets will accelerate the loss of belly fat. You can get visible results in about 1 month with regular nutrition and exercise.
Can you lose belly fat with just diet?
People who do not have time to exercise may want to lose belly fat just by dieting. Although belly fat exercises accelerate your fat burning process, you can also get rid of belly fat with a proper diet.
Can you lose belly fat just by exercising?
It is quite difficult to change eating habits. For this reason, you may want to lose belly fat just by exercising without changing your diet. It is possible to lose belly fat just by exercising, but you also need to pay attention to your nutrition to look fit and lose weight permanently.
Do belly fat exercises work?
It may be a good idea to go to the gym to burn fat and lose weight, but you can get visible results without going to the gym with belly melting exercises. To achieve faster results, you need to warm up for 10 minutes before doing the movements and repeat them patiently.
Which is the belly melting dance?
One of the most enjoyable ways to lose belly fat is dancing. This dance, known as belly dance, is a fun way to melt your fat by working your whole body and belly area, but it is necessary to get support from a professional.