Health & Nutrition

How to get rid of that excess fat round your waist

That excess fat that settles in at your waistline and around your sides may not be overly detrimental to your health or inhibit your routine, but maintaining your optimum weight and BMI (Body to Mass Index) is nonetheless important. And excess fat can also lead to other health issues down the line.

Here are six simple things you can do to help you tone down those fat deposits and stay fit:-

Cycling

Riding a bicycle is a great way to get some exercise that is also good for cardiovascular health. It also helps in toning the hips, thighs and buttocks. Cycling can also be a great workout for your abs and also builds stamina. A strong core can aid in eliminating the excess fat around your mid-section and you can see visible results in as little as three months. Plus, it’s a great outdoor activity that your whole family can participate in.

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Jogging

Jogging is a high-impact cardiovascular exercise that burns significant amounts of calories. When you burn more calories than the amount you consume through your daily diet, that’s effective weight loss.  The good news: one of the first places fat is eliminated is on your waist. If you’re new to the exercise start off by building your stamina with just brisk walks for short periods, increasing your gait and distance over time. After several weeks of walking, you can start off with a slow jog. Work your way up to jogging for at least 30 minutes each day. The key is to keep your body moving and burning calories! A jogger’s body is sleek and lean and regular activity helps keep the fat build up to a minimum. During your walking phase, get the whole family along or find a partner; they can be a great help with motivation.

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Work your obliques

The sides of your body that are the muscles around your abdomen are your obliques.  Both pairs, external as well as internal oblique muscles, work together to flex and twist your body. You can tone them in a seated position as well as through other activities like running, twisting exercises, plank variations etc.

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One exercise is to stand upright against a wall, feet firmly planted on the floor at all times. Hold a dumbbell in each hand and keep your arms straight at the side of your body. In order to perform the bend, lean sideways as if you were going to place the dumbbell on the floor. You will feel your stomach tighten when you straighten up. Repeat the same for the bend on your left-hand side and do a few reps of the same.

Legs lifts

For this, you’ll need to lie down on the floor with your body resting on your elbows. Your head and chest should be raised off the ground. Next, lift your knees and legs off the floor and kick back with your legs as long as you can. Do this for a few reps initially and work your way up to a regular workout in increments of 8-10 times each workout.

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Proper nutrition

You’ll want to take a hard look at your diet. Are you eating too many sweets? Soda and packaged juices are high in calories, so you’ll want to eliminate those as well. Try writing down everything that you eat and drink so that you aren’t unintentionally overindulging. You’ll want to follow the Indian Food Pyramid as closely as you can and try and stick to plant based nutrition, which is optimal. Drink lots of water as water is what carries the fat from your cells and out of your body. Start including leaner food into your daily meals.

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If you have a diet that is high in unhealthy fats, sugar, and calories, you are less likely to lose that excess fat build-up. If you follow these tips, you are working out and exercising but eating food that is unhealthy for you, you cancel out all the benefits your body would reap through physical activity.

If you can stick to a healthy meal plan and exercise regularly, you’ll be slim and trim in practically no time. Don’t wait for those special occasions to start losing weight and then go back to adding it all back. Start a regime that you can continue and before you know it, your overall health will improve as well.