If you are not among the lucky people with flat and tight belly, these are five types of belly fat and ways in which you can tighten them up- put an end of the problems which bother you.
Recognize the type of belly and how to tighten it up:
1. Spare tire ( life preserver)
If you have this type of belly, you probably sit and work at a desk or sit on the couch or you eat when you are emotional. Also, you probably consume a lot of sugar and carbohydrates found in biscuits, cookies, white bread, pasta and rice. You probably drink alcohol as well. In order to get rid of the belly fat and tighten the belly, lower the alcohol intake and avoid snacks. Base your nutrition on healthy ingredients and climb the stairs instead of taking the lift and use every chance you have to take a walk. Moreover, do not be in the wrong to think that you must exercise heavily in the gym since simple long walks, lunges, squats or push-ups can be very useful for you, as well as yoga.
Very ambitious types of people are keen on big achievements and are usually perfectionists. They also have a sensitive digestive system and experience irritable bowel syndrome which can cause flatulence. The fat is located onto the middle part of the abdomen and around the navel. When we are stressed, our organism produces kortisol, a hormone which influences the body to keep fat around the belly. This kind of belly is hard when you touch it. Moreover, if you have this kind of belly fat, go to bed earlier and sleep more. Lack of sleep distorts the leptin production which is a hormone that helps in the regulation of appetite and metabolism. What’s more, it is important for you to try and relax as much as possible and this could be achieved by deep breathing exercises, meditation, and baths before sleep and chamomile tea. Limit the intake of coffee to two cups per day. Do yoga; take long walks, swim and exercise.
3. “Shaking” belly
This is usually the case in working mothers or women with demanding careers. Often times, people with this type of belly have a lower abdomen, even if they are on a diet or exercise. Moreover, if you have such a belly change your nutrition-choose ingredients with a lot of fibers and eat green leafy vegetables, whole cereals and do not forget to drink enough water. Avoid abs workout and replace these exercises with isometric exercise which serves for strengthening the muscles. Lay with your face downwards and lean on your forearms. Push up from the floor, lift on your toes and elbows so your body is parallel to the floor. Do the exercise for 10 seconds in the beginning and after that, each time, longer for one minute.
4. Mothers’ belly
After giving birth, mothers have a belly which they try to get rid of, the soonest they can. Therefore, they are stressed and the stress impedes as they try to regain their previous body shape. Take omega 3 and omega 6 fatty acids (linseed oil is a great source for vegetarian mothers). Eat nut fruits, oils and olives every day. Besides helping you to lose fat and absorb vitamins from food, they will also help with fatigue. Furthermore, do the Kegel exercises since they can help you strengthen the belly muscles from the inside out. Exercise 15 to 20 times in five series daily. Avoid abs workout because after giving birth, the muscles linea alba (white lines), which are located in the middle- are being separated by the abdomen line and they need some time to recover. Abs workout is the worst thing to do since they will separate these muscles even more. All in all, exercise by breathing in deeply while you are standing and breathing out while you do the Kegel exercises.
5. Bloated belly
This type of belly is usually flat in the morning, but bloats up during the day due to gases or digestion problems. You are probably eating the same food often and you are not even aware that you cannot tolerate it. Wheat and gluten intolerance are the most common notion which can cause bowel inflammation and increase the belly fat. Try to deduce which ingredients affect your digestion negatively, do tests and include fresh ingredients as much as possible.