Plank to lose belly fat. You’ve heard it before: excess belly fat is not only unhealthy, but can also lead to serious health problems such as diabetes and heart disease. The good news is that you can reduce your risk of developing these conditions by getting rid of that extra skin in your midsection! In this article, we will look at the science behind why this happens and how to make sure it doesn’t happen again.
Types of belly fat
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Belly fat is a type of subcutaneous fat that lies between the skin and muscles, while visceral fat lies deep in your abdominal cavity. Both types of belly fat have been linked to higher risk for heart disease and diabetes.
Subcutaneous fat is the easiest to reduce, because it’s located directly under your skin. This makes it easier to exercise or do other activities that can burn calories and improve overall health by burning more energy than you consume on a daily basis (like walking). Visceral obesity—which causes an increase in intra-abdominal pressure—can also be addressed with diet strategies alone when coupled with regular physical activity such as walking or running on an outdoor treadmill at least 30 minutes per day five days per week; however, some people may need additional support from medications or surgery depending on their weight status.
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Causes of belly fat
- Obesity
- Genetics
- Hormonal changes
- Stress and sleep deprivation can cause belly fat. In fact, stress is one of the biggest contributors to belly fat. When you’re stressed out, your body releases adrenaline into your bloodstream, which causes blood sugar levels to rise and insulin production increases. This causes a spike in appetite—and since we’re usually too busy or tired to eat when we’re stressed out (or both!), we end up eating more than usual when we’re under pressure. As a result, people with high levels of stress have an increased risk for developing abdominal obesity compared to those who are not experiencing high levels of chronic stressors (like work-related issues).
Risks associated with excess belly fat
The risk of heart disease is elevated with excess belly fat. Excess belly fat is also linked to diabetes, high blood pressure and stroke. For example, the American Heart Association (AHA) recommends that people with a waist size over 35 inches should lose 15% of their body weight and reduce their waist size by 20% in order to reduce the risk of developing type 2 diabetes.
Excess abdominal fat has also been linked to cancer in women as well as prostate cancer in men who carry too much belly fat around their waists.
Importance of exercise for belly fat reduction
Exercising is important for belly fat reduction. According to a study published in the International Journal of Obesity, individuals who exercised regularly had better results than those who did not exercise at all. In addition, the researchers found that those who were obese and overweight experienced much better results than those suffering from a normal weight or being underweight.
The benefits of exercise go beyond just helping you lose weight; it can also help you maintain that loss long term and prevent future weight gain as well! Exercise has been shown time again to improve insulin sensitivity by turning on genes related to glucose metabolism (the process by which your body converts food into energy). This means that when you exercise regularly—and especially if your diet is healthy—you will burn up more calories during activity than when sitting at home watching TV or playing video games; therefore burning off excess calories without even trying!
Types of exercise that target belly fat, such as planks, crunches, and cardio
Belly fat is the most stubborn body fat to lose and it can be difficult to get rid of. If you’re looking to lose belly fat, here are some tips that will help you achieve your goal:
1. Try a plank exercise. A plank exercise is one of the most effective ways to lose belly fat. Planks are done by lying down on the floor and then raising your upper body off the ground. This requires you to use muscles other than your arms and legs which helps you burn more calories throughout the day.
2. Walk or run for 30 minutes every day. Exercise improves insulin sensitivity which can help reduce belly fat as well as lower cholesterol levels in the blood stream, which can help reduce inflammation in the body’s organs, which may be a factor in belly fat storage as well as heart disease risk factors such as high blood pressure and high cholesterol levels.
3. Include foods rich in fiber in your diet plan for improved digestion and elimination of excess water from the bowels which can also lead to lessened abdominal weight gain over time due to decreased water retention caused by increased bowel movement frequency/volume per week during weight loss efforts (which may vary significantly from person-to-person).
Recommended exercise frequency and duration
The most important thing to remember when it comes to exercise is that you should do it at least three times per week. This means that you can’t just do one or two workouts and call it good enough, but rather have a minimum of three sessions per week.
If your goal is to lose weight, then keeping up with all those workouts will be difficult unless you are able to find time for them in between other commitments (such as work). However, if your goal is simply improving overall health and wellness by getting off the couch more often then making sure that you’re getting into shape is definitely worth doing!
Importance of diet for belly fat reduction
The importance of diet for belly fat reduction is clear. The right foods can help you shed those unwanted pounds and keep them off, while the wrong foods can make it harder to achieve your goals. A healthy diet that includes plenty of fruits and vegetables, whole grains, lean protein and low-fat dairy products will help ensure that you’re getting all the nutrients your body needs for healthy weight loss—and also for keeping it off. Here are some tips on how best to eat in order to lose weight around your middle:
- Eat plenty of fresh fruits and vegetables every day. These foods contain vitamins A through K (including lutein), which support eye health as well as heart health by reducing blood pressure levels; they also contain fiber that slows down digestion so more calories get absorbed into your system gradually instead of being stored as fat once digested.* Avoid processed foods like chips or soda pop (they’re usually full of sugar) since these tend not only contain high amounts but also often lack essential nutrients needed by our bodies such as calcium which helps build strong bones.* Make sure there aren’t too many carbs after having eaten enough carbohydrates earlier when planning meals ahead at home rather than buying pre-packaged meals from supermarkets etcetera…
Foods to avoid and foods to eat for belly fat reduction
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- Avoid foods high in fat and sugar.
- Avoid foods high in sodium.
- Avoid foods that are high in cholesterol, saturated fat and trans fats.
- Eat healthy fats like olive oil, avocado or nuts (but not too many of them) to help reduce belly fat.
Recommended daily caloric intake for belly fat reduction
You should aim to lose 1-2 pounds per week. This is a safe, achievable goal that will help you reach your target weight in time for summer. To find out how much you should be eating each day, divide your current body weight by 10 and multiply by .05 (the number of calories burned). For example: If you weigh 150 pounds and burn an average of 1000 calories per day, then multiply 150 ounces by .05: 150 x 0.05 = 6 ounces; this means that if you want to lose one pound of fat every two weeks (which is considered healthy), then you’d need to eat 6 ounces less than what would make up the difference between what would be ideal for losing one pound per week and what would give them constant access to their daily caloric intake without having any negative side effects or health problems such as gaining more weight back after losing it all first time round!
Strategies such as reducing stress, getting enough sleep, and quitting smoking
There are several ways to reduce belly fat. The first is to reduce stress, which has been shown to increase cortisol levels and lead to belly fat accumulation. If you’re feeling stressed out or overwhelmed, try taking some time for yourself—it could be as simple as going on a walk or meditating for five minutes each day.
Another important component of reducing belly fat is getting enough sleep: lack of rest can lead to disturbed metabolism and increased appetite, both factors that speed up the process of gaining weight around your middle (and sometimes elsewhere). Sleep deprivation also causes you to snack more often because your body doesn’t feel tired enough when you wake up!
Finally, quitting smoking can help with belly reduction because it reduces cravings for unhealthy foods like junk food and cookies—which make it easier for those extra pounds around your midsection to pile on!
Tips for monitoring progress, such as measuring waist circumference
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- Measuring your waist circumference is an easy way to gauge your progress. It’s also a good idea to measure the same part of your body every day, either before you start working out or after you finish working out.
- You don’t have to wait until after you’ve lost weight before measuring your waist circumference again; this can be done at any time during a workout program and will give you an idea of whether or not it’s helping with belly fat reduction.
Strategies for staying motivated, such as setting realistic goals and tracking progress
- Set realistic goals.
- Track your progress.
- Be patient, persistent, flexible and forgiving when you don’t reach your goals right away or as quickly as you’d like to see them happen (this is normal).
- Be kind to yourself when you make mistakes—it’s not about perfection but about being smart with what works for YOU!
- Supportive of each other in the journey toward reaching our fitness goals; we need each other!
Conclusion
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Plank to lose belly fat.We hope the information in this article has helped you understand the science behind belly fat reduction, and how to get started on your own journey. Remember that it’s always a good idea to consult with your doctor before starting any new diet or exercise routine, so that they can check for any medical concerns.
FAQs
The Science of Belly Fat Reduction: From Planks to Diet Strategies - UCLA Lose Weight? ›
Planks are perfect for burning belly fat because they engage multiple muscles at once, boosting the metabolic rate and benefiting core strength. All in all, a plank is an excellent choice to stimulate the whole body.
Can you lose belly fat by planking? ›Planks are perfect for burning belly fat because they engage multiple muscles at once, boosting the metabolic rate and benefiting core strength. All in all, a plank is an excellent choice to stimulate the whole body.
Will I lose belly fat if I do plank everyday? ›YES, plank exercise is a good calorie burner that reduces belly fat. Make sure you also stick to a healthy diet while performing this exercise.
How many planks a day to lose belly fat in a week? ›To lose belly fat, experts suggest that you stick to the goal of holding a plank for about 60 seconds for a minimum of 3 times. According to trainers, following this practice of holding a plank for 60 seconds gives the best results.
Can you really lose weight doing planks? ›For most people, it burns between two and five calories per minute. Planks increase muscle and boost metabolism, so they help to sustain higher levels of caloric burn during rest. They are an excellent addition to a well-rounded exercise routine, which also includes cardio workouts.
What happens if you do a 2 minute plank everyday for a month? ›It's an excellent exercise that works the entire core, which improves running efficiency (a weak core means you have to work harder to maintain form, which means you expend energy you could be using to run further). You may also feel it in your shoulders and lower back, though I did not.
What happens if you do planks for 30 days? ›All in all, I lost two inches from my waistline and four inches from my belly. These results are nothing to scoff at from just 30 days of a one-minute workout. My posture also improved, which speaks to my increased core strength. As part of this process, I realized that consistency is key.
How long does it take for planks to show results? ›How long do you need to hold a plank to get results? According to research by professor and spine specialist Stuart McGill, Ph. D., you only need to hold a plank for 10 seconds to work the core and see results.
How long should I plank to lose belly fat? ›Repetitions should last between 15 and 30 seconds. Also make sure that your shoulders, lower back and buttocks are in a straight line and parallel to the floor.
How many sets of planks a day to see results? ›Start by doing 1 plank a day to slowly 3 to 10 a day to reap the maximum benefits. Then, slowly also try side planks which can help improve your flexibility. If you are doing plank exercise at home, make sure you try in front of the mirror or with someone who can guide you.
Does apple cider vinegar burn belly fat? ›
Apple cider vinegar isn't likely to be effective for weight loss. Proponents of apple cider vinegar claim that it has numerous health benefits and that drinking a small amount or taking a supplement before meals helps curb appetite and burn fat. However, there's little scientific support for these claims.
Does apple cider vinegar reduce belly fat? ›The health benefits of apple cider vinegar are aplenty. The acetic acid present in it is known to reduce belly fat and further suppress body fat build up.
What eats up belly fat? ›Trimming the fat
To battle belly fat: Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. Limit added sugar and saturated fat, which is found in meat and high-fat dairy products, such as cheese and butter.
One of the most effective workouts for love handles is the plank workout as they will tone up your muscles under those ugly love handles and also strengthen your core. Oh, and did we mention how it's also going to give you that sculpted tush, ladies!
How long should I plank every day? ›Most experts suggest anywhere from 10 up to 30 seconds is plenty. “Focus on doing multiple sets of smaller amounts of time,” says L'Italien. As you progress, you can extend your plank for up to one or even two minutes, but don't go beyond that.
Is it worth it to do planks everyday? ›Improved overall health and fitness are also the results of doing planks every day. These exercises target various muscle groups, making them particularly effective at improving your overall fitness. The regular plank targets your back and core muscles.
What happens if you do 5 minute plank everyday? ›It doesn't just work your abdominal muscles, but your entire core, and can even help you build strength in your shoulders, chest, upper back, and thighs.
What would happen if you only did planks everyday? ›Planking exercise improves your body posture by strengthening your back, neck, chest, shoulder and abdominal muscles. If you do the plank every day, your posture improves and your back will be straight.
Do planks actually work? ›Planks can help improve your posture
By strengthening your back, chest, shoulders, neck, and abs, this exercise makes it easier to keep your shoulders back and your lower back in a neutral position while sitting or standing — two vital components of good posture.
In addition, plank exercises recruit a better balance of muscles on the front, sides, and back of the body than sit-ups, which target just a few muscles.
What will 3 planks a day do? ›
Planks can help improve your posture
By strengthening your back, chest, shoulders, neck, and abs, this exercise makes it easier to keep your shoulders back and your lower back in a neutral position while sitting or standing — two vital components of good posture.
You don't need to do it more than three times spread out throughout the day. As you get stronger, you can start to work in a few sets. So, plank for a minute, stop and rest for a few minutes and then do another minute. You can do this 3-5 times a week but ensure you don't strain or tire your muscles.
Is it better to plank on hands or elbows? ›Are Planks On the Elbows Or Hands More Effective? The short answer to whether planks on the elbows (which are often called forearm planks) or planks on the hands (which are also called straight-arm planks) are more effective is that planks on the elbows are more effective for targeting more of the core muscles.
Why do I shake when I plank? ›"Shaking or quivering during a plank is totally normal. This just means you're pushing the muscle contraction to its limits and challenging its endurance capacity," says David Jou, PT, DPT, co-founder of Motivny in New York City. The same goes for shaking during other exercises, according to Dr. Jou.
What's the best plank position? ›Press your hands and knees to the floor with your back in a neutral position and wrists aligned directly under your shoulders. Gaze about one foot in front of you. Your nose should point toward the floor and the back of your neck should be parallel to the ceiling.
How many planks should I do to get results? ›As a general guideline, Doug Sklar, a certified personal trainer and founder of PhilanthroFIT in New York City, recommends striving to do three sets of up to 60 seconds. “It's OK to start with shorter sets and work up to 60 seconds,” he says. Plus, shorter planks can still give you a solid workout, Sklar says.
Is high plank better than low plank? ›But for a deeper (and arguably more useful) burn, try taking the plank into a low position. When your forearms are planted on the ground, your abdominals are challenged even more than in a high plank when your arms can take on some of your body weight.
Can you get a six pack from planks everyday? ›The plank is the perfect isometric exercise for building abs. Add them to your routine three times per week or just get on the floor at home and knock them out daily. You will find that you have a flatter, more toned stomach in mere weeks.
Does lemon water burn fat? ›Lemon water can promote fullness, support hydration, boost metabolism, and increase weight loss. However, lemon water is no better than regular water when it comes to losing fat. That being said, it is tasty, easy to make, and can be used as a low-calorie replacement for high-calorie beverages.
Can lemon water reduce belly fat? ›You can use lemon to reduce belly fat along with following a workout and diet plan. Solely drinking lemon water without diet will only benefit your overall well-being.
What burns belly fat while you sleep? ›
Drink a casein shake
This means your metabolism will be kept active throughout the night, and you'll wake up feeling energetic instead of starving. Casein's fat burning credentials were confirmed in a Dutch study, which discovered a boost in overnight metabolic rate following consumption of the protein.
How Fast Does Apple Cider Vinegar Help You Lose Weight? According to a study published in the Journal of Bioscience, Biotechnology, and Biochemistry, Apple Cider Vinegar can result in effective weight loss after three months (or 12 weeks).
What do you drink apple cider vinegar with to lose weight? ›About 1–2 tbsp (15–30 mL) of apple cider vinegar per day is recommended to obtain full weight loss benefits. For best results, mix it with water and drink it.
Does cinnamon help lose weight? ›Aside from diabetes, cinnamon has shown promise in promoting weight loss. Cinnamon is high in fiber. The spice can therefore help reduce food cravings by promoting a feeling of satiety and fullness. Cinnamon can boost metabolism, since the body uses more energy to process the spice than it does for other foods.
What melts belly fat fast? ›1. Exercise: Vigorous exercise trims all your fat, including visceral fat. Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it's brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual.
What can I drink before bed to lose belly fat? ›- Cinnamon Tea. Drinking cinnamon in the form of tea during bedtime can give your metabolism a good boost. ...
- Fenugreek Water. Another of the best fat-burning drinks is Fenugreek water. ...
- Fat Cutter Chai. ...
- Chamomile Tea. ...
- Turmeric Ginger Tea. ...
- Ginger Tea. ...
- Green Tea.
The key is to lower your overall body fat with moderate-intensity physical activity and a healthy diet; when you reduce your total body fat, you'll also be reducing your belly fat. So if you want to do abdominal exercises, make them part of your fitness routine.
How many days should I plank to lose belly fat? ›If you are wondering how many planks do you need to lose weight? Well, to lose belly fat, you need to do the plank workout 3 times a week, holding the plank position 60 times. Do not strain your muscles while doing so. Adequate rest can help your muscles grow faster as much as exercise does.
Do planks get rid of love handles? ›One of the most effective workouts for love handles is the plank workout as they will tone up your muscles under those ugly love handles and also strengthen your core. Oh, and did we mention how it's also going to give you that sculpted tush, ladies!
Do planks and push ups burn fat? ›Push ups are quite effective when it comes to building muscles. The same cannot be said when it comes to helping one lose weight. Although they are a good exercise, they do not trigger a quick fat burn. This is due to the fact that push ups do not cause a significantly elevated heart rate.
How to lose belly fat in 10 days? ›
- Follow these easy-to-do tips and get rid of your tummy in 10 days… ...
- Cut down on carbs. ...
- Increase protein intake. ...
- Stay away from fad diets. ...
- Walk, and then walk some more. ...
- Stay away from temptation. ...
- Sleep on time. ...
- Add fiber to your diet.
All in all, I lost two inches from my waistline and four inches from my belly. These results are nothing to scoff at from just 30 days of a one-minute workout. My posture also improved, which speaks to my increased core strength. As part of this process, I realized that consistency is key.
Where do planks burn fat? ›Both of them work on your abdominal muscles and reduce fat, but plank works on other muscles as well, while crunches target only your abs. According to a 2013 study, plank with hand reach can target 20 per cent more rectus abdominis compared to a crunch.
Do side planks make your waist smaller or bigger? ›The side plank with hip lifts activates the obliques and helps to build endurance and core strength. This exercise works the deep abdominal muscles and helps to tighten and shrink the waistline.
Which plank is best? ›The straight-arm plank engages the triceps and the core, being the most preferred plank drill for those who are willing to strengthen their upper body. Meanwhile, the forearm plank helps you strengthen the transverse abdominis muscle and works better for people who target their abs.
What exercise burns the most fat? ›Running is the winner for most calories burned per hour. Stationary bicycling, jogging, and swimming are excellent options as well. HIIT exercises are also great for burning calories. After a HIIT workout, your body will continue to burn calories for up to 24 hours.
How many planks a day? ›Start by doing 1 plank a day to slowly 3 to 10 a day to reap the maximum benefits. Then, slowly also try side planks which can help improve your flexibility. If you are doing plank exercise at home, make sure you try in front of the mirror or with someone who can guide you.
What kills belly fat in a week? ›Running for 25 minutes every day and following a healthy diet is an efficient strategy for losing belly fat fast. A diet that is low in calories, fats, and sugars will allow the body to burn fat more easily. Abdominal exercises are also recommended, as they will tone the abdomen and improve its appearance.