Although there are various exercises to melt the belly, these studies need to be carried out together with nutrition in order to get results. While the exercises develop and enlarge the muscles in the working area, they also support fat burning. However, it is not genetically possible to burn regional fat with exercises. The unique structure of each person also makes fat storage different. Therefore, it may be possible to gain a fit and firm appearance with exercises that can affect the whole body, instead of doing movements that work a single area. Effective results may not be obtained by doing abdominal exercises alone.
What should be done to melt the belly?
In order for the body to burn fat in a healthy way, its daily calorie needs must increase. You can also lose weight by eating fewer calories. In order to increase calorie needs, it is important for the body to move actively. In this way, the metabolism works faster and the fat burning process begins in the body. One of the effective and fun ways to maintain active movement is to exercise regularly. If you do not have a previous sports background, it is recommended that you start regular exercises with the programs you will create with the support of experts.
How is the belly melted?
Fat burning is largely a matter of diet. Therefore, healthy results cannot be obtained with many exercises that only work the abdominal region. Instead, applying balanced exercise programs is much more beneficial for muscle development and strengthening of the body. There are many types of exercises for various muscle areas in the body. Abdominal region is one of them. “How does the belly melt?” It is possible to count more than one exercise as an answer to the question. You can start working out by choosing the exercises listed below that are suitable for your program and sports expectations:
- Shuttle/half shuttle: It is one of the most well-known exercises. You can practice this movement and its variations, which work the upper abdominal muscles, anywhere without the need for equipment.
- Plank: The plank movement, in which you stand on your elbows and fingertips, also works the muscles other than the abdominal muscles. It is an exercise that will increase the resistance and endurance of the body. Different variations can be preferred.
- Cycling exercise: In this movement, which is applied in the shuttle position, the legs are moved as if they are pedaling. The right knee and left elbow are brought closer together. Then the movement continues with opposite arms and legs.
- Bridge exercise: In this exercise, which is started in the supine position, the position is taken so that the soles of the feet are on the ground. The body is lifted upwards by taking power from the abdomen. This move specifically works the lower abdominal muscles.
- Mountain climbing: You can start this exercise by taking the straight plank position. In this movement, the knees are pulled into the abdomen and pushed back as if they were climbing somewhere. It can be applied in the program of fat burning weight loss exercises with regular repetitions.
- Hip/leg lift: Lie on the floor in the supine position. While your head and back are fixed, the feet are lifted by taking power from the abdomen.
The exercises listed above can be easily practiced at home without going to the gym. You can add these exercises to your program, which can be done without the need for extra sports equipment. If you are a newcomer to sports, it is recommended that you first check with a doctor in order to avoid health problems. It is important that your exercise program is created or controlled by experts. While doing sports to be healthy and lose weight, care should be taken not to cause different health problems. If the exercise is suitable for your body and health, you can start sports with warm-up exercises, and you can do sports 3-4 days a week.
What are waist slimming exercises?
In order to slim and tighten the body, calories should be burned, fat ratio should be reduced and muscle mass should be increased. Working with weights instead of performing exercises consisting of only cardio movements allows you to get more permanent results. Cardio increases the flexibility and endurance of the body. In addition, you can develop your muscles with weight training. You can have a shaped and tightened waist with belly melting movements.
With sports and healthy nutrition, you can make positive contributions to your health in the medium and long term. However, unrealistic goals such as losing a belly in 1 week can distract you from doing sports. One of the important factors in sports is motivation. You should start with realistic and applicable goals and remind yourself of this as you progress. As you do sports, you can get to know your body better and plan the way of movement and nutrition that will benefit you. You can focus on the result without haste without forgetting that it takes time and effort to achieve successful results.
How should a belly melting diet be?
With high calorie intake to the body, fat around the belly can occur. Foods containing frozen fat are an important factor in this regard. Fats found in fast food products, margarine, packaged and processed foods cause fat accumulation in the body. Obesity can lead to health problems such as cholesterol and diabetes. Apart from this, the things to be considered in nutrition for melting belly fat can be listed as follows:
- Trans fat consumption should be stopped.
- It is important to consume foods high in fiber. For this, fruit and vegetable consumption can be increased.
- Foods with high antioxidant content are recommended to remove toxic substances from the body. Herbal teas are often antioxidants.
- A nutrition program should be created with the support of a dietitian. Meals can be consumed frequently and sparingly.
- It is more positive to prefer grilling, boiling or oven instead of frying method. This reduces oil consumption.
- During exercise, the body loses water. Dehydration can lead to health problems. For this, at least 2-2.5 liters of water should be consumed per day.
- It is recommended to use fat-burning spices such as black pepper, cinnamon, ginger, anise, cumin, mint, thyme and chili flakes.
- Herbs such as parsley, mint, linden, cloves, dill and cress help ease digestion. It supports the excretory system.
The mentioned nutritional recommendations are not only for the fat in the belly area, but also to prevent fat in the body in general. In addition to these, it is positive for the individual to eat carbohydrate and protein-based diet during the sports period. It stores more energy and contributes to reducing the fat rate in the body as it takes less fat from the outside.
Eating too few calories to lose weight affects your health negatively. When you don’t eat enough, you are more likely to experience muscle loss. This causes your metabolism to slow down. You can calculate the calories needed for your body with the support of a dietitian. As a result, you can learn your minimum nutritional level without experiencing any health problems.