Abdominal fat I feel frustrated

 Everybody prefers to have a flat stomach and i mean six ABS . In addition to the unpleasant appearance resulted from excess belly fats, it may pose serious health conditions. Belly fat increases the risk of inflammation and hardening of blood vessels. Considering this, people having accumulated fats in the midsection for a prolonged duration are at a higher risk of developing diabetes, cardiovascular diseases and heart problems. Hence, it is very essential to lose stomach fats.

The chances of developing belly fats are more in people who indulge on eating excess fatty foods and drinking beers. Generally, women, following their pregnancy, tend to put on more belly fats. As far as the best ways to remove fat are concerned, there are no magic tips as such. Experts say that a specific diet plan or a particular exercise is not effective to target belly fats only. On the brighter side, stomach fats are the first to get rid of while losing weight. Let's take a look on how to remove stomach fat.

How to Get Rid of Stomach Fat

As per statistics, about 99 percent of individuals who have lost weight successfully, lose stomach fat prior to losing fats in the other body parts. Also, it is observed that the upper body part loses more weight in comparison to the lower portion. It is due to the fact that the type of fat in the waistline is visceral fat, which is easier to lose than the fats located under the skin (subcutaneous fat). Hence, with proper ways for fat removing, one can sport a flat stomach. Following are the tips to lose fats from stomach:

Cook Your Own Food

ًWe must agree that any special diet condition and one is in charge from beginning to end.Those who want to get rid of stomach fat are often attracted towards fad diets or crash diets. But remember, they are good for short-term results. Moreover, these diet plans can cause deficiency of important nutrients and can lead to several health problems. To lose tummy fat fast, you should follow a balanced and healthy diet. Your diet should be high in protein and fibers, moderate in carbohydrates and low in fats and sodium. Make a habit of cooking your food in less oil. Avoid overeating or over-consumption of calories. Your meals should include foods that burn fats, for example, apples, citrus fruits, chilies, pulses, cinnamon, cucumbers, ginger, asparagus, and tomatoes. Including home-made food in your diet can help control the daily calorie intake.

Include Whole Grains in Your Diet

One of the best way to lose stomach fat is adding adequate amounts of whole grain foods in the diet plan, rather than consuming refined grains. Studies have been conducted on people who consumed the same diet, but with different grain servings. In one group whole grains were given with fruits, vegetables and other food items; whereas the same diet with refined grains was served in another group. The outcome is that participants consuming whole grains lose belly fat more than the others.

Change Eating Habits

In addition to the foods that are included in the diet plan, what is equally important is the timing and frequency of eating. No doubt, serving a large meal at a time is the key factor for gaining excess fat. The logic behind this is that the body does not get time to covert the fats into energy. In order to avoid such a condition, you can consume less servings frequently. Instead of 2 large meals, you can have 4-5 smaller meals per day. This will speed up your metabolism. Your body will burn more calories and store less fat. Having 4-5 meals during a day will keep you satiated and help you stay away from junk food. Reduce the intake of sugar, sugary drinks and alcoholic drinks. Incorporate low glycemic fruits and vegetables, nuts, lean protein foods, whole grain cereals, beans, legumes, fish, low-fat versions of dairy products and small amounts of healthy fats (like olive oil) in your regular diet. Drink lots of water, at least 8 to 10 glasses, in a day. Water is essential for the health of the cells. It aids in digestion. It works as a detoxifying agent and as an appetite suppressant. Do not skip your meals and have a heavy breakfast.

Exercise to Lose Stomach Fat

And in contrast to many people's views about removing stomach fat, spot exercise is not effective for getting rid of belly fats. Even if you perform several rounds of crunches or abdominal exercise daily, you are not going to flatten your stomach. Nevertheless, you can strengthen and tone the abdominal muscles with spot exercise. While speaking about the exercises to lose belly fat, performing moderate physical activities for about 45-50 minutes, 4 to 6 times a week, is sufficient to effectively remove fat from stomach. The more time you indulge on rigorous cardio exercise (like brisk walking, cycling, running, jogging, etc.) and aerobic exercise, the faster you will lose belly fats. Remember, skipping a few days in between will only mean you start all over again. You can increase the duration and intensity of the exercise gradually, as your stamina increases. Do not forget to perform 5-10 minutes warm-up exercises before you begin with your exercise regime

Adopt Lifestyle Changes

Be active and avoid use of locomotives for short distances. Prefer taking the stairs instead of using the elevator. Walk as much as you can and avoid driving your vehicle for short distances. Avoid late night dinners and heavy food at night. You should enjoy your dinner 2-3 hours before going to bed. There are certain lifestyle changes that can indirectly help you to lose tummy fat. Avoid excessive consumption of alcohol. Stop smoking and avoid taking too many medications. You should stay away from all those things which lead to hormone imbalance and obesity. Yoga, meditation, music, leisurely walk, sports activities, vacations, sufficient sleep, etc. help lower stress, an unavoidable factor of modern life. Excessive stress can result in hormonal imbalance and obesity. So, leading a stress-free lifestyle is important, if you want to shed those extra pounds.

In the last but not the least, the best way to lose belly fat is to follow the above tips from today itself. Many times, we tend to postpone things until the day comes, when it is too late to correct. Be patient and inculcate healthy lifestyle changes to lose stomach fats effectively. Losing stomach fats not only improves your appearance and general health, but you will also become more confident with yourself

How Get healthy when you losing your stomach fat ?

When you look to this main you  may be hear alarming news but once you hear it, you will want to know how to lose male belly fat fast. If you have a waist circumference that is more than 40 inches, you will be more prone to illnesses that can suddenly end your life. Belly fat is also known as abdominal fat and those who have it have increased chances of acquiring sleep apnea, type 2 diabetes, heart disease, stroke, osteoarthritis, gallbladder disease and cancer.

In order to eliminate belly fat, you must lose fat from your entire body. It is a known fact that when men lose weight, it is their abdomen that is the last to shrink. Do not fear as this article will tell you how to lose male belly fat the healthy way.

The first thing to do would be to stop yourself from starving and forget your useless dieting. Instead, eat healthily. When you take away foods that are in high calorie from your diet and replace them with healthier ones, you would be able to sustain your new found healthy eating habit. Instead of eating fried foods, consume foods that are grilled, baked or broiled. Do not eat fatty meats, processed foods, salty meals, sugar-filled foods, carbonated drinks, alcohol, caffeine, saturated and trans fat, and quick-digesting carbohydrates. Rather, eat more fruits, vegetables, raw nuts, brown rice, whole wheat bread, avocados, tuna, fish and chicken as these are healthier options.

Never let yourself get hungry. You should eat small meals six to eight times a day so as to lose belly fat fast. Stay away from restaurants that will make you eat a lot of food. In addition, these restaurants also have oversized foods that are loaded with hundreds of calories.

Now always drink 8 to 10 glasses of water every day. This will satisfy your hunger pangs thus preventing you from eating a lot. This will also prevent dehydration, fatigue and sluggishness as these three would make you inactive thus calories taken in are not burned but stored as fats.

And your metabolism should be increased so that it can burn calories faster. Exercise at least three times a day for 30 minutes to an hour. You can run or jog one day and then go biking or swimming the next day. For you not to get bored with your exercise routines, do a variety of cardiovascular exercises each time. You can also do aerobics and try the various exercise machines in the gym. If you want a more gentle exercise, try walking in the morning every day for an hour.

One side of a situation from cardiovascular exercises, you should also do strength-training. This will make your metabolism active throughout the day because your muscle tissues will be increased. An example of such strength training is weight-lifting. This will focus on your entire body and will tone it and eliminate body fats. In a week, go weight training for three days and rest in between days to allow the muscles to grow.

And to lose male belly fat you should do abdominal exercises such as crunches, side bends and leg lifts. This will tone the stomach area. When the fats in the abdomen are eliminated, your stomach will look tighter.

A flat stomach will make you look and feel good. To achieve this, follow these tips given on how to lose male belly fat the healthy way.