The most and first fat in our body is deposited on the stomach and waist. Dr. Taranjit Kaur, Nutritionist and Metabolic Coach at AktivOrtho Rehab Center, New Delhi, says that due to abdominal fat, the internal activity of the body becomes slow and the chances of getting many diseases also increase.
How to reduce belly fat?
Sports physiotherapist Aditi Singh says that the fat-burning process can be accelerated in a healthy way with a combination of proper nutrition and the right exercises. And belly fat can be reduced. Dr. Taranjit Kaur and Aditi Singh are telling how by reducing belly fat in a month, the waist circumference can be reduced by 4 inches.
How to get started
1. (1-3 days) Increase the flexibility of the body Do
light warm-up exercises. This will make the body flexible and ready for further exercise.
2. (3-6 days) Develop stamina for more strenuous
exercise in the body by gradually increasing the exercise time.
3. (6-9 days) Spin bike, walk the treadmill,
increase exercise time. Give more time to exercise like a spin bike, treadmill walk.
4. (9-12 days) Exercise the lower pelvic region Exercise like
single leg crunch, double leg crunch, scissor both in the morning and evening.
5. (12-30 days) Do full waist and abdominal exercises, along with the old exercises, do leg stretches, leg drops, cycle crunches, planks, V crunches, side crunches, and abdominal exercises.
What kind of diet plan should be followed to reduce belly?
1. Reduce sugar
Sugar contains fructose which increases fat around the abdomen. Cold drinks, artificially flavored juices, and sweet beverages increase the risk of obesity by 60%.
2. Increase the amount of protein in the diet
Foods like soybeans, tofu, nuts contain protein. By eating them, you do not feel hungry very quickly and calorie intake is low. Fat does not accumulate around the abdomen.
3. Reduce the number of carbohydrates in the diet: Items like
white sugar, white bread, pasta, maida increase fat. Eating less of them helps a lot in reducing belly fat. Eat more green vegetables.
4. Make sure to have a healthy breakfast.
Avoiding breakfast can lead to increased appetite and weight gain. Oatmeal, oatmeal, and high protein breakfast are helpful in reducing belly fat.
5. Take fiber-rich foods
, fiber is high in things like legumes, whole grains, peas, cabbage, kidney beans. Digestion is also fine with them and fat does not accumulate in the stomach.
Which exercise to do to reduce belly?
1. Single Leg Stretch
Lie on your back and raise both legs. Now bend the left leg from the knee and hold it with your hands. After 5 seconds straighten the legs. Then do the same process with the right leg. Repeat 10-12 times.
2. Double Leg Stretch Lying on your
back, raise both legs. Then bend both the legs together at the knees. Hold the feet with hands for 5 seconds. Straighten the legs back. Repeat 10-12 times.
Lie on your back and raise both legs. Slowly bring the right leg down and straighten it. Then while bringing the left leg down, raise the right leg. Repeat 10-12 times.
4. Leg drop Lying on the
back, slowly raise the legs upwards, and straighten them. Wait a while Then bring the legs down and stop making an angle of 45 degrees. Repeat this 10-12 times.
5. Bicycle Crunch
Lie on your back. Put your hands under your head and ride a bicycle in the air with your feet. With this try to touch the knees with the elbows. Repeat 10-12 times.
Lie on your stomach. Now lift the body upon the toes and hands. Keep the body tight. Maintain this position for 10 seconds. Repeat 4-5 times.
Lie down on the side plank side. Raise the body with the help of one hand and both legs and keep it up for 30 seconds. Keep the stomach and thighs stretched up. Do this 10-12 times.
8. V Crunch Lying on your
back, while inhaling, raise both the hands up in line with the ears. Then while exhaling, raise both the legs up and make a position like V. Do this 10-12 times.