Simple Exercises to Fix Your Chubby Stomach
Nowadays, having a chubby stomach has become one of the most common problems for thousands of people all over the world.
Living a sedentary lifestyle, dealing with constant stress, practicing unhealthy eating habits, experiencing sleep deprivation, and a bunch of other issues can cause belly fat and excessive weight gain in general. As a result, people start feeling unconfident, stop appreciating themselves and suffer from having low self-esteem.
Moreover, belly fat can lead to a number of health issues, including high risk of cardiovascular disease and type 2 diabetes (1). These are some of the reasons why many people are looking for effective ways to get rid of their belly fat, in hopes to feel better and to prevent acquiring the said health problems.
As a result, many people search for methods which promise fast results, and this can be their biggest mistake. Losing weight quickly can lead to complications and may impose a number of health issues, thus, it won’t bring you the long-term results that you always desire (9). It is critical to choose the most effective way to lose weight and most importantly learn the proper weight management.
In this article you will find a number of tips concerning healthy nutrition and a set of efficient exercises that will help you realize your dream of having a flat stomach and hourglass waistline. Let’s start!
How to get rid of a chubby stomach fast?
The first thing you should remember is that the time which is needed for you to get your desired results depends on your weight and the intensity of your training sessions. It is important to understand that weight loss doesn’t happen overnight, it is a long term process, which requires efforts and discipline. However, by sticking to a set of simple rules, you’ll easily get rid of your chubby stomach.
You probably already know that spot reducing is impossible, and if you want to reduce your belly fat, you should slim down all over. For this purpose, you should change your eating habits and be physically active.
Many people make the same mistake – they only perform core training thinking that this is the most essential method to get rid of their chubby stomachs. Yes, core training can play an important role in your fight of getting rid of belly fat, but it is just a part of a complex workout program. It is still important to combine several types of exercises (5).
So here are some exercises you may consider combining.
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It is recommended to get a minimum of 150 minutes of moderate cardio exercises per week. In this way, you can perform approximately 30 minutes of cardio per day (6). If it is hard for you to manage a long time training session, you can divide it into several parts. For example, you can perform 15 minutes in the morning and 15 minutes in the evening. If you prefer more intensive training, 75 minutes per week will be enough (6). You can also try walking, running, swimming and even rollerblading.
To achieve better results, you should train your major muscle groups 2-3 times a week. Such practice will positively affect your metabolism and increase the amount of lean muscle mass in your body.
The third step is to incorporate core training to your workout routine. Toned midsection will not only make your figure look better, it will also improve your posture and your performance of other workouts.
Speaking of core exercises here are some extremely wide range of core exercises you can choose from. You can find a list of efficient workouts you may like that can even be suitable for newbies. These exercises will help you to achieve your fitness goal and you don’t even need equipment to perform them (but if you want you may take a yoga mat).
1. Leg extension crunch
First, lie down on a mat. Next, you should extend your legs, make sure that your knees are facing the ceiling and your heels are on the floor. Then, place your feet hip-width apart. After that, bend your knees, place your hands behind your head and lock your fingers. Now you should simultaneously straighten your left knee (so that your leg is approximately 2 feet off the ground) and elevate your head, neck, and shoulders. Make a 5-second pause and bring your working knee into your chest. Perform the same moves for your right side. Do 20 reps for each side.
2. Isometric sit-up exercise
Start by lying down on a mat. Then, bend your knees and put your feet on the mat. Make sure your hands are resting against the back of your head (but don’t hold your head). Check if your elbows are pointed out to the sides. Now you should lift your shoulders up and reach your hands to your upper thighs. It is important to engage your abs to get necessary effects and to perform the exercise safely. Make 16 counts and take deep breaths. As you exhale, bring your hands back to the starting position. As you inhale, get your shoulders to the starting position too. Perform 8 reps.
3. Toe touches
Begin by lying down on a mat. Then, bend your knees at a 90-degree angle and keep your feet in the air. Make sure your calves are parallel to the floor. After that, place your arms on the mat at your sides with your hands pressing against the floor. Now you should carefully touch the floor with your left toes. Also, make sure to engage your abdominal muscles. Then slowly get back to the starting position. Do the same move for your right leg. Perform 25 reps for each leg, alternating the sides.
4. Twisting sit-up
Firstly, lie down on a mat. Secondly, bend your knees and place your feet flat on the ground. Thirdly, place your hands on the back of your head (but make sure you are not holding your head). Fourthly, make sure to engage your abdominal muscles and lift your shoulders off the ground. Lastly, you should twist your torso to the left and return to the center. Perform the same move to the right. Return to the center and get back to the starting position. Perform 8 reps (4).
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There is no special diet to reduce belly fat. However, any healthy nutrition plan will not only help you get rid of excess weight, but flatten your chubby stomach as well. Just make sure to practice smart eating that can provide you with all necessary nutrients.
Lean cuts of meat, fish, eggs, fresh fruits and veggies, whole grains, low-fat dairy and healthy fats will definitely help you achieve your fitness goal. You can only succeed by combining regular physical activities and a healthy diet (3).
Many people think that they won’t be able to enjoy tasty dishes while sticking to a healthy diet. It is one of the most common misunderstandings. Healthy foods can turn into delicious meals. You can add your favorite herbs and spices to meat, fish and vegetable salads or have tasty and nutritious snacks.
Many weight-watchers enjoy fruit smoothies, nuts and fruits as snacks. The dishes you decide to cook are up to your imagination. Just make sure to prepare them in a healthy way.
Tips for your success
Along with smart eating habits and working out regularly, you can follow some tips that can contribute to your weight loss and will help get rid of your chubby stomach.
Control your carbs intake
Simple carbs (e.g. sugary foods, white bread and more) have low nutritional value, but largely contribute to the development of belly fat and excessive weight gain. That’s why it is important to reduce your consumption of this food group and replace such foods with complex carbs (e.g. grain pasta, whole grains, vegetables and more).
Avoid sugary drinks
Sweetened tea and coffee, soda and other sugary beverages lead to the development of abdominal fat (8). That’s why if you want to eliminate your chubby stomach, it is better to replace such drinks with healthier ones.
Cut your carbs intake, not fat intake!
Many weight-watchers cut their fat consumption in order to peel off unwanted pounds. However, according to the study, it will be much more effective to limit your carbohydrate consumption (2).
Lower your stress level
Stress can be one of the common reasons of excess weight gain and the development of belly fat in particular. Moreover, high stress levels lead to trouble sleeping, which causes belly fat development as well. As you can see, these three issues – high stress level, sleep deprivation and weight gain are interconnected. That’s why if you want to fix your chubby stomach, it is vital to manage your stress and get enough high-quality sleep. So, make sure you sleep at least 7-9 hours per night, as it is recommended by National Sleep Foundation (7).
In conclusion, there are two main ideas you should keep in mind. First, remember that when you are going to make some adjustments in your life, they should be done because of your decision and desire. To put it simply, if you have decided to get rid of your chubby stomach, do it for yourself, for your health, for you to gain self-confidence, and not for anyone else. Second, you should take care of your health and safety above all. Before starting a new meal or workout plan, make sure to consult professionals in order to avoid unwanted consequences.
Concentrating on your goals is great, but supporting your entire body is even better. Love and appreciate yourself by taking care of your health and wellbeing. Take this 20 Min Full Body Workout at Home challenge!
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Abdominal fat and what to do about it (2019, health.harvard.edu)
- A Lower-Carbohydrate, Higher-Fat Diet Reduces Abdominal and Intermuscular Fat and Increases Insulin Sensitivity in Adults at Risk of Type 2 Diabetes (2014, academic.oup.com)
- Back to Basics for Healthy Weight Loss (2018, eatright.org)
- Beginner Exercise for Belly Fat (n.d., livestrong.com)
- How can I get rid of belly fat? (2010, acefitness.org)
- How much cardio should you do? (n.d., health.harvard.edu)
- How Much Sleep Do We Really Need? (n.d., sleepfoundation.org)
- Sugary Drinks Tied to Increase in Deep Belly Fat (2013-2018, webmd.com)
- Why do doctors recommend a slow rate of weight loss? What’s wrong with fast weight loss? (2020, mayoclinic.org)