This Is the Most Inexpensive and Fastest Way To Burn Belly Fat

How to lose or burn belly fat?

This is perhaps one of the most googled questions of all time. When it comes to losing body and belly fat, there is one thing that I can tell you with confidence. Extreme diets and fad exercise programs do not work. When you hop onto them, yes, you may lose a couple of kilos and inches at the start. But what you need to ask yourself is can you survive on those extremes for the rest of your life? It is simply unsustainable.

The moment you stop this fad diet or exercise regimen you have been following, you will put that weight and fat on, sometimes more than what you lost. It is the yo-yo effect – typically found in fad diets and weight loss programs. Many others may even hit what we call a plateau.

Most of us think that one hour of rigorous workouts and sweating it out in the gym is all we need. But guess what? We are wrong. When you work out for only that one hour and are sedentary for the rest of the day, you become what is known as sedentary-active. Does this mean you should top your workouts? Absolutely, no. That one hour may be effective to boost blood circulation and improve your heart health, lung capacity, and muscle building. But when it comes to burning belly fat, just an hour is useless and holds no value. What can you do?

Keep it N.E.A.T

Acquaint yourself with the concept that I am sharing with you. Among the many lifestyle changes you could adopt for sustainable fat loss, this could be super effective when done right. And guess what? It doesn’t cost you a penny.

N.E.A.T stands for Non-Exercise Activity Thermogenesis. These are small activities you can do during the day to induce thermogenesis over and above your workout. What is thermogenesis? We have spoken about this before. It is the incredible ability of your body to burn fat, even when you are sitting and are not doing too much.

What are some excellent examples of N.E.A.T activities that you can start today?

• Walk and talk. Schedule your calls after your breakfast, lunch, and dinner. Get that work done, while also getting your 10-20 minutes of Vitamin W (walking) after major meals.
• Try doing 10 squats, 2 Surya namaskars, or 10 jumping jacks every hour.
• Squat to pick up something from the floor.
• Stretch to open a cupboard.
• Park your car further away from your regular parking spot, so you can get some additional steps.
• Choose to walk instead of driving for your errands.
• Stretch and fidget in between work.
• Binge-watching your favorite show? Hit that pause button every hour, stand up and stretch.
• Try doing chair stretches.
• Don’t ditch the sofa. Use it innovatively. Have you heard of sofa dips? Try them today.
• Brushing your teeth? Standing in the kitchen to prep your meals? Do some calf raises while you are at it.
• Take a 10-minute dance break in between your workday. It will get that blood pumping, aid fat loss, and also release feel-good hormones like dopamine, endorphins, and serotonin.
• At the airport and have lots of time on your hands? Walk and get some steps.
• Do your dishes.
• Make your bed at night and in the morning.
• Climb those stairs to engage the lower body muscles like calves, hamstrings, glutes, quadriceps, etc.
• 4-minute Tabata. Try this high-intensity interval training that increases your heart rate rapidly and burns as many calories as you can in a short time. Download a FREE Tabata app on your phone today. Don’t overdo it.
• Have a short break? Try a 1-minute plank. If you fail, don’t give up. Start with 15 seconds, then build it up to 30 seconds and gradually to a minute until you master it.
• Who says you need equipment to work out? See a wall? Try 1-minute wall sits.
• Try a few hip-opening or back-bending asanas during the day. Some excellent yoga asanas you can try include:
  • Surya Namaskar (Sun Salutations)
  • Tadasana (Mountain Pose)
  • Vrikshasana (Tree Pose)
  • Utkatasana (Chair Pose)
  • Chakravakasana (Cat-Cow Stretch)
  • Balasana (Child Pose)
  • Virabhadrasana (Warrior Pose)

All of this is doable, no matter how busy you are or what the nature of your job is.

The benefits of these simple activities go beyond fat burn to also:

• Prevent osteoporosis
• Build great bone health
• Boost healthy blood circulation

Every movement and stretch counts. Even if you only burn 100 calories a day with N.E.A.T activities, multiply that by seven days in a week, the result by four weeks a month, and then by twelve months in a year. All the little movements add up to a considerable amount of calorie burn. It is about small wins every day.

Whether your workout duration is 30 mins or 1 hour, NEAT helps you add movement over and above that. What will help here is a step tracker. There is no magic in 10,000 steps, but it is a good benchmark for us to aim for. It is not easy to get 10,000 steps in one hour of work but is possible if we work out and add movement throughout the day.

What to be careful of?

N.E.A.T movements are not a free ticket to eat more or sneak in extra cookies and cupcakes, but it helps your body burn it better. It does not work alone. Maintain a balanced diet, and look after your sleep, workouts, and emotional health.

Go ahead and sneak these movements into your day! Be as creative as you can. Movement can be medicine for your body and mind when done right.

Disclaimer: Always make an informed choice. If you have a condition that restricts certain types of activities or movements, consult your healthcare and fitness expert before trying them.

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