The stubborn areas around your stomach can be the hardest area to lose fat. It is also one of the most popular areas that people want to lose fat in. Dr. Klosterman at Rise Chiropractic would love to help you with your health concerns and choose a more positive approach to weight loss.
How Can I Reduce My Stomach Fat?
Anytime you are trying to lose weight you will hear people say that you need to exercise. Which is a very true statement, it helps to keep you healthy and fit. Have you ever heard the statement, “You can’t out-exercise a bad diet”?
The foods that you eat play a big role in losing weight. When you combine a healthy diet alongside a workout routine, you will get the most results. They work hand in hand.
What Exercise Burns The Most Belly Fat?
Being active is a great way to tighten and tone all those stubborn areas on your body. Tightening the core area of the body can be tricky. To strengthen those muscles in the abdomen you have to work other parts of your body as well. Try some of these exercises to help with the stomach area:
- Running or Walking
This one is pretty easy. No equipment needed, just a comfortable pair of shoes. Make sure that you warm-up and stretch before each run and after.
For a lot of people, running on the hard ground causes knee and joint pain. An alternative to traditional running is to use a treadmill or an elliptical. That way you are on a flat solid surface that you don’t have to worry about uneven grounds.
You can take up bicycling in your living room or outside. Get a stationary bike and set it in front of a tv and peddle till you can’t peddle anymore while watching your favorite tv show or movie. There is the option of doing it outdoors too, taking in all the beautiful scenery of mother nature. Either way, you can burn a lot of calories bicycling.
- Leg Raises
You can do leg raises in the gym with something called a captains chair or in the comfort of your own home on the ground. The captain’s chair is a stationary piece of equipment that your forearms are used to hold you up and your feet dangle. You will then pull our legs up level with your hips or bring your knees to your chest. You can make the same movements at home laying on the floor on your back.
- Ball Crunches
For this exercise, all you need is an exercise ball. You can do these in your home or even at a gym. You will balance yourself sitting on the ball and lean back and come back up for several reps. You will basically be doing sit-ups on the ball.
- Vertical Leg Crunches
This exercise is very similar to the ball crunches but you will leave the legs straight like on the leg raises. Lay flat on the floor and pull your legs up with your abs tight, keeping the knees straight. When you hold your abs tight and make this motion you are going to be strengthening the abdomen muscles.
- Reverse Leg Crunches
You will definitely feel this move in your abdomen. It is recommended that you cross your ankles and raise your legs slightly off the floor. Then you will raise your head off the ground as well. When you raise your head and shoulders off ground you will want to pull your ab muscle in tight.
What Foods Help Burn Belly Fat?
It is very true that what works for one person may not work for the other. Some people may prefer low carb while others prefer to count calories. Whichever you choose there are some foods that can aid in your weight loss journey.
When you do some research you will find that there are some foods that can help fight belly fat. Ones that have healthy fats and healthy carbs. Plus ones that help in reducing swelling and sodium absorption. Then you should try to find the more filling carbs, rather than the refined carbs that don’t keep you full for very long. Try foods like:
High in mono-saturated fats that aid in stopping blood sugar spikes
Helps stop belly swelling with 422 kilograms of potassium
Helping you have good bacteria and getting rid of the bad ones that cause bloating
Rich in antioxidants to help improve your blood flow
- Chocolate Skim Milk
A glass after a workout can help your muscles recover faster
- Green Tea
Improves the speed of your metabolism
High in Vitamin C, fights belly fat during your workout
- Whole Grains
Fiber-filled carbs to keep you full longer unlike refined carbs
Other Things You Can Do
Getting your routine started and an eating plan to follow is the hardest part of losing weight. Once you figure that out, things seem to get a little easier. Some other things that you may want to incorporate in your healthy lifestyle that you have created are:
- Eat Soluble Fiber
- Avoid Trans Fats
- Limit Alcohol
- Eat High Protein
- Reduce Stress Levels
- Limit Sugary Foods
- Cardio, Cardio, Cardio
- Limit Carbs
- Use Coconut Oil, Avocado Oil, or Vegetable Oil
- Lift Weights ( It’s not just for bodybuilders )
- Watch Sugary Drinks
- Try TO Sleep 8 Hours Every Night or More
- Track Your Food
- Track Your Exercise
You can also try Apple Cider Vinegar, it has a lot of health benefits that may help you. It contains elements that can help reduce belly fat. There are so many different things out there for people to try. There isn’t a right way or a wrong way. There is only the way that works for you.
Let Us Help You
Dr. Klosterman would be glad to help you make a plan that is easy for you to follow. Weight loss is a hard road and having someone who is there cheering you on can give you the extra boost you need to succeed. Give us a call today for an appointment and be one step closer to your weight loss goals.