Health Desk The first and foremost fat in our body is stored on the stomach and waist only. Dr. Taranjit Kaur, Nutritionist and Metabolic Coach of AktivOrtho Rehab Center, New Delhi, says that due to stomach fat the body's internal activity slows down and the likelihood of getting many diseases is increased.
How to reduce belly fat?
Sports physiotherapist Aditi Singh says that fat burning process can be speeded up in a proper manner by matching Proper Nutrition and Correct Exercise. And fat stomach can be reduced. Dr. Taranjit Kaur and Aditi Singh have been telling how how to reduce the stomach fat in less than a month, the circumference of the waist can be reduced by 4 inches.
How to start
- (1-3 days) increase body flexibility
Exercise light-weight warm-up. With this the body will be flexible and ready for further exercise. - (3-6 days) Develop stamina
Gradually increase the time of exercise, develop stemina for more hard exercise in the body. - (6-9 days) Walk Spin Bike, Trade Mill
Extend the exercise time. Give more time to exercises like spin bikes, trade mill walks. - (9-12 days) Exercise Lower Pelvic Region
Exercise like single leg crunch, double leg crunch, scissors in both the evenings in the morning. - (12-30 days) Exercise full of waist and stomach
Exercise Leg Stretch, Leg Drop, Cycle Crunch, Planck, V Crunch, Side Crunch and Abdominal with the old Exercise.
How to keep diet plan to reduce your stomach?
- Reduce sugar
Sugar contains fructose which increases the fat around the stomach. Cold drink, artificially flavored juice and sweet beverage increases the risk of obesity by up to 60%.
- Increase the amount of protein in the diet
Foods such as soybean, tofu, nuts contain protein. They do not feel hungry from eating and calorie intake is less. Fat is not stored around the stomach.
- Reduce the amount of carbohydrates in the diet
Items such as white sugar, white bread, pasta, and fine flour increase fat. By eating them less, it helps in reducing stomach fat. Eat more green vegetables
- Make sure you have a healthy breakfast
By eating breakfast, hunger looks more and weight increases. Breakfast with oatmeal, porridge and high protein is helpful in reducing stomach fat.
- Get Fiber Foods
Fibers are more in things such as legumes, whole grains, peas, leaf cabbage, and rajma. Dissation from them is also fine and fat is not stored in the stomach.
What Exercise To Lower the Stomach?
- Single Leg Stretch
Raise both feet by lying on the backside. Now fold the left leg knee and grab it with your hands. Straighten the legs after 5 seconds. Then do this with the right leg. Repeat 10-12 times.
- Double leg stretch
Raise both feet by lying on the backside. Then fold both legs together with knees Hold legs with hands for 5 seconds. Straighten the legs back. Repeat 10-12 times.
- Shears
Raise both feet by laying on the backside. Slowly bring down the right foot and straighten it. Then lift the left foot down and raise the right leg. Repeat 10-12 times.
- Leg drop
Laying the back of the back and lifting the feet slowly upward, make it straight. Hang on for a while. Then fold the legs down and make a 45 degree angle to stop. Repeat it 10-12 times.
- Cycle Crunch
Lie behind the back. Bicycle in the air by putting hands under the head Try to touch the elbows with knees. Repeat 10-12 times.
- Planck
Lie down on the stomach. Now lift the body with the feet and hands. Keep body close. Maintain these positions for 10 seconds. Repeat 4-5 times.
- Side Planck
Lie down on the ground. Raise the body with one hand and both feet and keep it for 30 seconds. Tighten the stomach and thighs above. Make it 10-12 times.
8.V Crunch
Lift the back of the back and lift both arms upright in the ear. Then lift both the legs while leaving the breath and make a position like V. Make it 10-12 times.