7 Yoga Poses That Can Help Reduce Your Belly Fats

When you look at the mirror, do you feel that your belly fat is spoiling your beautiful looks? Instead of your appearance, you should be more concerned about how belly fats can affect your health. Tummy fat not only spoils your external looks but it can have negative impacts on your health as well. It is not just a matter of being unable to fit into your wardrobe collections, but it is about the state of health you are in.

How Belly Fat Affects Your Health

Belly fat can cause various health conditions including high cholesterol levels, blood pressure, diabetes and heart diseases. Certain types of cancer including cancer in the breast, colon, pancreas and kidney are linked to obesity. Staying free of fat enhances not only your looks but your health as well. Apart from seeking help from a slimming centre in Singapore that best suits your body needs, below are 7 yoga poses that can help you lose your belly fat gradually.

Chair Pose

Chair pose is an excellent posture to address belly fat. It enhances your immune power as well.

Procedure:

• Stand with your back straight and let your feet be spaced apart maintaining hip-width distance.
• Inhale slowly as you lift your hands over your head.
• Let your palms touch each other over your head without bending your elbows.
• Lower your body as you lift your arms. You should go down as if you are about to be seated on a chair.
• Remain in the pose for 30 seconds.
• Get back to position

Precaution: If you have chronic knee problems and arthritis, it is better to avoid practicing this pose. If the problem is not severe, you may do it under supervision.

Hand-to-Feet Pose

Apart from toning your tummy fat, the pose works on your shoulders and thighs as well.

Procedure:

• Stand straight. Keep your feet closer to each other.
• Bend backwards as you raise your arms slowly with inhalation.
• Exhale as you bend forward with your hands reaching for the ground.
• Place the palms near your feet.
• Remain in the pose for 20 seconds.
• Return to position.
• Do it twice.

Precaution:

If you have problems in your spine, you need to practice caution when doing this pose.

Seated Forward Bend

Seated Forward Bend reduces your belly fat. It relaxes the entire body as it tones your muscles from neck to feet.

Procedure:

• Sit straight with your legs stretched forward.
• Raise your arms with slow inhalation.
• Exhale slowly as you bend forward to reach for your toes without bending your knees.
• Holding your toes, place your head on your thighs.
• Remain in the pose for 20 seconds.
• Do it twice.

Precaution: People with severe back problems and slipped disc condition should avoid Seated Forward Bend. 

Plank Pose

The pose tones your abdominal muscles. It makes your arms and spine strong.

Procedure:

• Get down to push up position.
• Let the hands be perpendicular to the floor and the neck be aligned with the spine.
• Remain in the pose for 30 seconds.
• Do it twice

Precaution: People with osteoporosis and carpal tunnel syndrome should not practice this pose.

Cobra Pose

Cobra pose reduces your belly fat and tones your back muscles.

Procedure: 

• Lie down on your stomach with hands by your sides.
• Place your palms by the sides of your chest.
• Pressing the palms down inhale slowly and lift your upper body up to your waist.
• Arch your back as much as possible straightening your elbows and without lifting your hips off the floor.
• Remain in the pose for 30 seconds.
• Do it twice.

Precaution: People with carpal tunnel syndrome should not practice this pose.

Bow Pose

Bow pose is an excellent pose to reduce tummy fat. It makes your spine flexible as well.

Procedure:

• Lie down on your stomach.
• Raise your chest and bend both the legs.
• Hold your ankles and pull your legs upward as you lift your thighs off the ground.
• With your chest and thighs raised, you will be balancing on your abdomen.
• Remain in the pose for 30 seconds.
• Do it twice.

Precaution: If you have chronic back problems, practice the pose under supervision.

Boat Pose

Boat pose helps to reduce tummy fat. Regular practice of this pose improves your digestion.

Procedure:

• Lie down on your back.
• With slow exhalation, lift your legs without bending at your knees.
• Outstretch your hands as you raise your upper body.
• Your pose will resemble a boat when your body is balanced by your buttock on the floor.
• Remain in the pose for 20 seconds.
• Do it twice.

Precaution: People suffering from asthma and heart problems should avoid practicing this pose.

Practice With Perseverance

Losing belly fat is not a distant dream if you practice these yoga poses regularly. One of the important benefits of practicing yoga postures is that it works on the internal organs. Hence, apart from toning your muscles, it also stimulates your glands and organs thus striking a perfect balance while helping you lose your tummy fat.

How Volumetrics Diet Can Help In Fast, Effective Weight loss

Volumetrics diet is a special new type of diet developed by dieticians and doctors as a solution for people who wish to lose weight quickly. Volumetrics diets are prepared by adding only the required amount of carbohydrates and fats. Volume of diet have increased tenfold by adding water and fibres which are of no caloric value. This way, the volume of diet is increased but its caloric value remains within the required limit. This large volume of diet helps to achieve stomach fullness and satisfaction without consuming extra calories. Finding a suitable slimming centre in Singapoe that caters to your weight loss concerns can also help you to develop an effective diet for fast results.

How Volumetrics diet functions?

The principle of Volumetrics diet is to provide the required amount of calories in your daily diet. The volume of diet should be increased by adding non-caloric dietary components. These additives are water and indigestible fibres. When one carries out their Volumetrics diet, satisfaction is achieved by fullness of stomach due to the extra bulk of food from fibres and water. The consumption of extra calories is avoided which leads to fast weight loss. Dieters preparing the Volumetrics diet should avoid adding oil and butter to their diet. According to dieticians, our healthy diet should contain 20-30 % calories from fats and 45-65 % calories from carbohydrates. Therefore, you have to be careful that your Volumetrics diet should contain the required amount of fats and carbohydrates. Volumetrics diet also includes high moisture diet, which contains a large amount of water and fibres.

Naturally available high moisture foods

Naturally available high moisture foods which contain large amounts of water and fibres include fresh fruits and vegetables with high water content like tomatoes, green leafy vegetables like lettuce and cabbage, or fresh salads with little or no dressing.

Will you lose weight fast with Volumetrics diet?

There are many studies to support that a diet low in calories and high in fibre content can achieve fast weight loss. In 2007 a study under American Journal of Clinical Nutrition, researchers assigned 97 obese women a low-fat, high fibre diet. A year later, almost all the women lost more than 14 pounds of their weight. In this study, only low fat and high fibre diet were selected and large water content was not added, if you will add a large volume of water you will be able to lose weight even faster than this study.

Complications

Sudden increase of fibre content in diet can cause discomfort of the stomach and bloating in some people. If you experience such symptoms, gradually increase the amount of fibres in your diet. You can approach any Singapore slimming centre for an expert-guided advice in your weight loss diet so that it is suitable for you.