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2. Decline Bench Sit Up Ceiling Touches: This great exercise works on your shoulder, abs and lower back. Sit on the bench with the weight on your lap. As you move backwards, lock your arms and raise the weight above your body. Touch your back to the bench and use your abs to sit up. As you sit up you should keep your arms and weight pointed to the ceiling.
Try a diet in which you consume 2200 calories (men) or 2000 calories (women) per day. This should cause a deficit sufficient for you to lose one or two pounds per week, depending on your activity level. Some women may require lower daily calorie intake, such as 1800 or 1500 a day. Start by limiting yourself to a 2000 calorie limit per day, and lower the limit if you do not see progress.
Want to lose that belly fat? In your dreams! Seriously, though: a good night’s sleep is one of the best ways to get rid of that extra fat around your waist for good. Among the 60,000 women participating in the Nurses’ Health Study, those who snoozed for fewer than five hours a night were at the greatest risk of becoming obese and gaining 30 or more pounds over the course of the 16-year study period when compared to those who slept for seven or more hours.
2. Cherries: Studies show that regular intake of cherries helps in lowering symptoms of CVD and metabolic syndrome. Metabolic syndrome increases the risk of belly fat accumulation as well as the risk of heart diseases and diabetes.3. Watermelon: Water melon is the perfect food to cut body fat. It contains 91percent water and acts like a diuretic (that promotes the production of urine), keeps you feel full for longer and helps in clearing water retention.
Subcutaneous fat is that pinchable, soft-belly layer of body fat in your stomach area. The subcutaneous tissue layer lies directly under the skin and is vital to protecting the muscles and bones whenever we fall or our bodies hit something. The subcutaneous layer is also a passageway for blood vessels and nerves to travel from the skin’s dermis level to the muscles.
Belly fat is an excessive fat in the abdomen and around the stomach. It looks odd when you wear tight clothes and causes embarrassment. In fact, it’s difficult to lose flab from the belly region. Many people try to lose belly fat by eating less or famishing themselves, which is not at all a good idea and may result in several harmful side-effects. The healthy way to trim down your tummy is to use natural home remedies.
It seems counterintuitive to feed the microbiome foods with antimicrobial properties, but studies show that garlic only goes after bad, inflammation-causing bacteria while leaving good bacteria intact. It's also rich in inulin, the fiber that helps the body digest food more efficiently and steadies blood sugar. Add fresh chopped garlic to tomato-mozzarella salads and stir-fries, or sprinkle garlic powder onto meats and fish before grilling.
Strength training is another critical component in belly fat loss. You can't crunch your tummy away, but you can participate in a full-body strength-training program that addresses all the major muscle groups. Do this at least twice a week to build muscle, which helps boost your metabolism. The results of strength-training are gradual, however. One week of strength training won't induce the changes in your body necessary to improve your metabolism, but over the long haul you'll see improvements.
When you want to turn your diet around, don’t focus on the idea of restriction, Zeratsky says. Instead, think about the foods you can eat and how you can manage your hunger. “Eat foods that are more filling and have more water, like fruits and veggies, which will help your stomach respond to the weight to food,” she says. Plus, they’re low-cal and you still need that calorie deficit to drop belly fat.