This is arguably the first area of the body where we put on weight. And it’s the most difficult to lose. It’s not just because it gives you a perpetual muffin-top, it’s important to lose belly flab (or visceral fat as it is known) because it churns out stress hormones like cortisol and inflammatory substances called cytokines which effect the body’s production of insulin, thereby increasing your risk of type 2 diabetes and heart attack. Here are some quick ways in which you can say goodbye to visceral fat:
It’s relatively easy to get rid of belly fat through aerobics. Outdoorsy exercises like running, biking, swimming or anything else that increases heart rate will melt the fat faster. According to a study from Duke University, jogging the equivalent of 12 miles a week can help you lose belly fat.
Or any other calming exercise will do the trick. A study found out that post-menopausal women who did yoga for 16 weeks lost substantial amount of belly fat. Also, relax. If your stress levels are low, it decreases the amount of cortisol, which is linked to visceral fat.
Do interval training
When you exercise in small bursts with resting periods in between, you improve muscle quality and build endurance. So run at top speed for 20 seconds, then slow down to a walk. Repeat 10 times. You may also consider climbing stairs or going for brisk walks just to break the monotony.
Don’t do crunches
While ab crunches build muscles, they get hidden under the flab and they actually end up making your stomach look bigger as the abs get thicker. Strengthen your back muscles instead. It will build your posture and pull the belly in. Do planks, squats or side stretches.
Do exercises which burn calories quickly and help in losing fat from all over the body and eventually the tummy. Go for a run and time it. Once your cardiovascular stamina improves, the amount of time you take to run a mile will decrease. Overall, do cardio thrice a week.