Abdominal or visceral fats are mostly a result of a sedentary lifestyle and overeating. This also occurs when you age; your metabolic rate slows down. Engage yourself in physical activities that will increase your heart rate, which helps your body convert accumulated belly fat into energy. You cannot spot-target fat reduction; you need to lose fat all over including your abdominal area. Manage your food portions -- mainly by reducing carbohydrates -- to help your body to minimize overall fat growth.
Perform a moderate to high-intensity cardio workout. This extricates your stored fats and uses them for energy. Powerful cardio workouts include pushups, mountain climbers, abdominal crunches, jumping jacks and body squats. These exercises increases your heart rate and help fight your visceral fat production. Invest in a heart rate monitor watch to measure your burned fat in every workout. Try to execute these exercises with little to no rest in between sets, and work out at least 30 to 40 minutes per day.
Sleep for eight hours each night to control your weight gain. If you are sleep-deprived, you tend to experience fatigue that leads to a lethargic effect on your body. Lack of sleep activates your ghrelin and leptin hormones that create a hunger sensation causing you to eat more.
Drink eight glasses of water every day to suppress your hunger. Water aids in the elimination of toxins from your body and regulates normal bowel movement.
Log your calorie intake to help you track your diet and exercise, which will help you control fat production and reduce carbohydrate consumption. A free application for mobile phone that's called My Fitness Pal allows you to record the caloric and carb content of your foods.
Add more protein to your meal plan to decrease the overloading of carbs into your system. For instance, design meals that have 50 percent protein, 25 percent carbs and 25 percent fats. Try adding 1/2 cup of brown rice or quinoa in to your meals to increase fiber and protein without adding many calories or carbs.
Items you will need
- My Fitness Pal app
- Heart Rate monitor watch
- Before each workout, warm up to avoid pulled muscles.
- Change your workout routine regularly to stay motivated. Create an upbeat music playlist to hype your energy during workouts.
- Use weights or dumbbells while doing cardio workout to increase the challenge.
- Don't push yourself if the exercise gives you nausea. Take time to rest and drink water every 20 minutes.
- Consult your doctor before starting any new exercise routine.
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