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Have you ever feel shame in the public because of your tummy. All people stare and comment on you because of your tummy. You are not fitting in those jeans that you have worn before? You are not able to do your daily work because of your tummy.

If you want to lose your belly fat and you are willing to do anything for that.If you want to remove your belly fat and want to look slim, you have to make simple efforts to cut down your waistline.

5 SIMPLE EXERCISES THAT WILL HELP IN REDUCING YOUR TUMMY

1.Walking

The first and foremost cardio exercises which help in reducing belly fat is walking. Are you surprised? Don’t you think that it is very simple which will effective?  Then you should be knowing that walking is the best and effective way for burning out the ugly belly fat. In fact, walking is an excellent way for burning fat in your entire body. If you will follow the healthy diet with walking at a steady speed for 30-45 min for at least 4-5 days in a week, you will definitely witness a decrease in your weight.

your tummy
SBS.com

It is low effective in increasing your metabolism and also your heart rate. Metabolic rate will burn out the calories at a faster speed, thus helping you out to eliminate the fat gathered around your belly. In fact, it lowers the risk of injuries and hence it is considered to be a good exercise for the beginners.

2.Bicycle exercise

No, you don’t need a bicycle for this. Thinking how you can do this? We’ll tell you

your tummy
Wlsa.com
How To Do

-Rest on the floor and keep your both hands on either side or behind of your head just as you do in crunches.

-Lift both your legs off the ground and bend them at the knees.

-Bring your right knee close to your chest, keeping your left leg away.

– Move your right leg apart from you and then take your left leg closer to your chest.

-Keep doing the same as you are paddling a bicycle.

3.Lunge Twist

This is an effective workout for the beginners who want to reduce belly fat rapidly.

your tummy
Popsugar.com
How To Do

-Stand with your legs hip-width apart. Keep your knees slightly bent.

-Lift both of your hands in front, situate them with your shoulders and keep them parallel to the ground.

-Lunge forward as shown in the picture. Take a big step in forward with your right leg, sit down as if you are on a chair so that your knees make a straight 90-degree angle with the floor. The left leg should be in backward position, assisted by your toes.

-The spine should be kept straight. Don’t bend your spine forward.

-Twist your torso (just the torso, and not the legs) to the right and then to the left.
-Repeat 15 times

4.Captains Chair

All you need to do this exercise is a chair.

your tummy
Pinterest.com
How To Do

-Sit on a chair with a straight spine and your shoulders should be relaxed.

-Keep both of your hands with you and your palms by his side in the downward direction.

-Inhale deeply.

-Once you exhale out, bring both of your legs up in such a manner that your both the knees are close to your chest. Hold for 5s. Do not bend forward and also your back.

-Bring down your legs slowly and repeat.

5.Bending Side To Side:

This is yet another perfect exercise for reducing belly fat.

your tummy
Shapefit.com
How To Do

-Stand erect with your feet together and keep your hands to the sides.

-Keep your legs towards the ground, bend your body to the right as much as till you feel a strain on your left waist. As you do the same, ensure that your right hand is on your right hip, and your left hand is up. And now stay in that position for 15s.

-Return to the original position.

-Now bend to your left side and stay in that position for next 15s.

– Steadily, you can increase the staying time to 30s.

A person is considered obese if there body mass index of over 30. Approximately 3.4 million adults die every year as a result of being of the most obese countries which causes a major risk of noncommunicable disease. The increase in obesity has been moderate but fixed across the globe, with the latest estimate suggesting billions of the most obese countries all over the world. That is double the rate that existed 20 years ago. All data comes from the latest report from the World Health Organization (WHO).

THE MOST OBESE COUNTRIES ALL OVER THE WORLD

What are common health consequences of overweight?

Raised BMI is a major risk factor for noncommunicable diseases such as:

cardiovascular diseases (mainly heart disease and stroke), which were the leading cause of death in 2012;
diabetes;
musculoskeletal disorders (especially osteoarthritis – a highly disabling degenerative disease of the joints);
some cancers (including endometrial, breast, ovarian, prostate, liver, gallbladder, kidney, and colon).
The risk for this type of non-communicable disease would rise, which further increases the BMI unfortunately.

How to check out BMI

WHAT IS BMI?

BMI (body mass index) is a measure that adults can use to see if they are a healthy weight for their size.

What is a healthy BMI?

For most adults, an ideal BMI is in the 18.5-24.9 range. If your BMI is higher than 25, you weigh more than is ideal for your height.

BMI Weight range
Below 18.5 Underweight range
18.5 – 24.9 Healthy weight range
25 – 29.9 Overweight range
30 – 39.9 Obese range

To work out your BMI:
Divide your weight in kilograms (kg) by your height in meters (m), then divide your answer by your height again to get your BMI For example, if you weigh 70kg and you are 1.75m tall, divide 70 by 1.75. The answer is 40. Then divide 40 by 1.75, which gives 22.9, which is your BMI.

20 Most Obese Places in the World

1. Samoa
2.Nauru
3.Cook Islands
4.Tokelau
5.Tonga
6.Samoa
7.Palau
8.Kiribati
9.Marshall Islands
10.Kuwait
11.Saint Kitts and Nevis
12.Micronesia
13.The Bahamas
14.Barbados
15.Belize
16.Qatar
17.Egypt
18.United States
19.Saudi Arabia
20.Bahrain

20 Least Obese Countries in World

1.Ethiopia
2.Bangladesh
3.Nepal
4.Eritrea
5.Madagascar
6.Vietnam
7.The Democratic Republic of the Congo
8.India
9.Cambodia
10.Afghanistan
11.Burkina Faso
12.Niger
13.Laos
14.Timor-Leste
15.Chad
16.Burundi
17.The central African Republic
18.Zambia
19.North Korea
20.Burma

How can overweight and obesity be reduced?

Overweight and obesity, as well as their related noncommunicable diseases, are largely preventable. Most of the supporting environment and locals are very serious in shaping up the people’s choices, by making their choices of eating healthy foods and doing regular physical activities with the easiest choices which are the most accessible and affordable one and therefore, it will prevent the overweight and obesity in the people.

At the individual level, people can:

limit energy intake from total fats and sugars; enlarge the intake of fruits and vegetables, legumes, also the whole grains and as well as nuts; and also indulge themselves in regular physical workouts for 60 min every day for children and 150 min workout sessions in the week for adults. The only responsibility of everyone will only affect only where people have to work out to have a healthy body and lifestyle. Therefore, at the societal level, it is important to support individuals in following the recommendations above, through sustained implementation of evidence-based and population-based policies that make regular physical activity and healthier dietary choices available, affordable and easily accessible to everyone, particularly to the poorest individuals. An example of such a policy is a tax on sugar-sweetened beverages.