Stomach will be reduced by 4 inches in a month, this is the perfect plan
The highest and first fat in our body is stored on the stomach and waist. Dr. Taranjit Kaur, Nutritionist and Metabolic Coach of the AktivOrtho Rehab Center in New Delhi, says that the internal activity of the body is slowed due to abdominal fat and the possibility of many diseases increases.
How to reduce belly fat?
Sports physiotherapist Aditi Singh says that the fat burning process can be accelerated in a healthy way by combining proper nutrition and proper exercise. And abdominal fat can be reduced. Dr. Taranjit Kaur and Aditi Singh are telling how in a month the waist circumference can be reduced by 4 inches by reducing the fat.
How to start
1. (1-3 days) Increase body flexibility
Do light-hearted warm-up exercises. This will make the body flexible and ready for further exercise.
2. (3-6 days) develop stamina
By gradually increasing exercise time, develop stamina for more hard exercise in the body.
3. (6-9 days) spin bike, walk tread mill
Increase exercise time. Give more time to exercise like spin bike, trade mill walk.
4. (9-12 days) exercise lower pelvic region
Exercise like single leg crunch, double leg crunch, scissors at both times in the morning and evening.
5. (12-30 days) Do full exercise of the waist and abdomen
Perform leg stretches, leg drops, cycle crunches, planks, V crunches, side crunches and abdominal exercises along with old exercises.
How to keep a diet plan to reduce stomach?
1. Reduce sugar
Sugar contains fructose which increases fat around the stomach. Cold drinks, artificially flavored juice and sweet beverages increase the risk of obesity by 60%.
2. Increase the amount of protein in the diet
Foods such as soybeans, tofu, nuts contain protein. Eating them frequently does not cause hunger and reduces calorie intake. Fat does not accumulate around the stomach.
3. Reduce the amount of carbohydrates in the diet
Items like White Sugar, White Bread, Pasta, Flour increase fat. Eating them less helps a lot in reducing belly fat. Eat more green vegetables.
4. Do a healthy breakfast
Avoiding breakfast leads to increased appetite and weight gain. Oatmeal, oatmeal and high protein breakfast is helpful in reducing stomach fat.
5. Have Fiber Foods
Fiber like beans, whole grains, peas, cabbage, beans, etc. are high in fiber. Digestion from them is also good and fat does not accumulate in the stomach.
What exercises to do to reduce stomach?
1. Single leg stretch
Lie on your back and raise both legs up. Now bend the left leg from the knee and fasten it with hands. After 5 seconds straighten the leg. Then do the same process with the right leg. Repeat 10-12 times.
2. Double Leg Stretch
Lie on your back and raise both legs up. Then bend both legs together at the knees. Hold the feet with your hands for 5 seconds. Straighten the legs back. Repeat 10-12 times.
3. Scissors
Lying on your back, raise both legs up. Slowly bring the right leg down and straighten it. Then raise the right leg, bringing the left leg down. Repeat 10-12 times.
4. leg drop
Lie on your back and lift the legs slowly upwards and straighten them. Wait a while. Then bring the feet down and stop making an angle of 45 degrees. Repeat this 10-12 times.
5. Bicycle Crunch
Lie on your back. Cycle the air with your feet under your head. With this, try to touch the knees with the elbow. Repeat 10-12 times.
6. Planck
Lie on your stomach. Now lift the body up with the feet and hands. Keep the body diluted. Maintain this position for 10 seconds. Repeat 4-5 times.
7. Side Planck
Lie on your side. Raise the body with one hand and both legs and keep it up for 30 seconds. Keep the stomach and thighs high. Do this 10-12 times.
8.V Crunch
Lying on your back, while stretching your breath, raise both hands up to the ear. Then exhale, raise both legs up and create a V-like position. Do this 10-12 times.
(Note:
These exercises and diet plans have been reported by experts, but before trying them, do take the advice of your doctor.)
Comments
Post a Comment