When we talk about fitness the first thing that comes in our mind is a flat belly and most of the people are seen worrying and finding a suitable resolution for the same. It has been noticed that 80% of fitness queries come with the flat belly issue. If you are following your gym regimes seriously and still have a thick midsection, it really pinches. Not only it makes you feel depressed but also increases your risk of diabetes, heart disease, stroke, high blood pressure and certain cancers.
If you are facing problems shrinking the size of your belly bulge, here are some recommendations for you. You just need to make some lifestyle changes, fitness regime and diet you will be able to make your dream come true.
Understand the cause behind the problem
Stress hormone cortisol has been identified as one the main factors which makes a person look apple shaped. Research has proven that our bodies are designed to react quickly to danger. We always remain in constant alert and we can take adequate actions (running or fighting) in case of any threat. Human brain reacts quickly and releases of adrenaline and cortisol in situations of danger. This activity is known as flight response and is incredible in shielding us from all kind of life threatening situations.
It fuels us with instant energy for 5-10 minutes and we react instantly to dangerous situations. Nowadays, this life saving activity of our body is adding to body fat. Our bodies are not able to distinguish between life threatening situations and other hectic lifestyle problems like missed professional assignments, frustrating boss, missed appointments, spiraling debt, problematic colleagues, family problems. It reacts, exactly the same as it would have reacted in the life threatening situation. Our lifestyle issue “stress” is perceived as “threat” and unless some physical work is done all that extra energy simply gets re-deposited as fat.
Check your stress level
Monitor your stress and take required measures to cope up. You can identify how stressed you are if you feel, increased appetite, Increased cravings for chocolate, sweets, breads, cakes, caffeine and alcohol ,Your immune system is low (you get frequent colds and infections),Headaches, Nail biting, High cholesterol , Chest pains ,Blood sugar swings, Shoulder and neck pain, Irregular periods or no periods, Depression, Increased premenstrual symptoms, Difficulty in concentrating or forgetfulness, Tiredness but an inability to sleep well. Cortisol levels in blood remain high in stress, as it would have been after any dangerous situations and it result in increased appetite because your body t tries to refuel in order to maintain required energy level. This is why people who remain under constant stress end up eating more. Adding to it their body demands them to indulge in food which is high in fat and carbohydrate content. These foods are most useful after all that ‘activity’ – carbohydrates (like sugar) and fats.
Exercise should be carefully chosen, talk to some expert who can guide you as to which exercise to be done and how it should be done. Doing exercises which have little effect on weight loss cannot yield desired results, even if you do them regularly. Myth of spot reduction is quiet prevalent in society and many gyms and fitness clubs are taking advantage of it. This theory says that one can burn fat in a chosen area by exercising the surrounding muscles, which is not the fact. Fact is that exercises can strengthen your abdominal muscles but they can’t precisely burn off your stomach as they burn calories extremely slow. Go for cardiovascular exercises, such as swimming, jogging, biking and dancing which can help you to burn more calories.
Not only type of workouts but also its length and frequency play a significant role in your ability to burn fat. You cannot be happy by just exercising 15-minute twice a week. A rigorous exercising schedule for sufficient hours is very important to be able to burn enough calories. Chosen exercises y should influence the length and frequency of your workout. Up-tempo activities, such as running or swimming laps should be done at least 150 minutes per week. At the same time lower-intensity activities such as walking or water aerobics should be done around 300 minutes per week.
Pay attention on your diet
It is obvious that one feels hungrier after a vigorous workout at the gym. Its time to pay attention your food choices, correct dietary choice contribute towards losing weight effectively. Changing your diet is part of the fat-burning equation. Increase your intake of vegetables and fruits and stop gorging on high-fat items such as cheese and crackers. Also keep a watch on your drinking habit.
None of us want to be apple shaped at the same time modern day lifestyle will not allow us to stay stress free. We have devise ways for ourselves to manage it. Keep a check on your stress level and follow other necessary steps you can achieve your desired shape.