Fat belly women tumblr - Fat belly workout
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Updated: February 28,2022
Sofia.
You're trying desperately not to moan as I bounce your chubby belly up and down. Every nerve ending in your midsection is completely electrified by the feeling of your soft fat jiggling, waves of pleasure pulsing throughout your entire body. You can hardly breath, your mouth hanging open, breathing in short gasps of air. The feeling is so overwhelming that all you can do is watch. You see my hands pinching the lower curve of your belly, your soft midsection bouncing hypnotically, your chubby rolls rippling gently. You can't believe that this is your body now. You can't believe that you've been fattened up this much. The disbelief just adds to your excitement. How did you get so fat?! The excitement becomes unbearable and you finally let out a moan, unable to hold back anymore. You reach down and grab the back of my hands, pushing them into your chub, sinking them even deeper into your fat belly, wanting them even closer. I start to rub your round gut deeply, running my fingers through the soft rolls on your sides, feeling them between my fingers. You had told yourself that you were going to slow down your gain, but now you wouldn't even dream of it. All you want in this moment is more. More fat, more food, more pleasure, more softness. All you want is to surrender yourself to me and let me make you as fat as I want. You don't care. You'll get fatter for me, you'll eat whatever I want you to eat, you'll be my fat piggy. You just want to be mine. You lean back, staring down helplessly at your jiggling fat, lost in the ecstasy of my firm hands on your soft belly.
These Dietary and Exercise Tweaks May Help You Lose Belly Fat — and Improve Your Overall Health.
If you're looking to build abdominal strength and lose "belly fat," consider these expert-approved diet and exercise tips.
Fat can be found in almost any part of your body — and despite what social media may make you believe, it's a totally normal part of human anatomy and is nothing to be ashamed of.
But some folks, for a plethora of reasons, may be looking to lose fat in certain areas, such as the abdomen, where excess fat tends to accumulate when estrogen levels begin to decline in one's 40s, says Steven R. Smith, M.D., the senior vice president and chief scientific officer at Advent Health Research Institute. "This belly fat is often just a redistribution of fat to the abdomen rather than a gain in total fat."
Again, your body — and abdomen, in particular — doesn't need to change if you feel comfortable, healthy, and your best. But if you're thinking about trying to lose "belly fat," consider these expert tips first. (And, of course, speak with your health care provider before adopting any of these practices.)
What Is Belly Fat?
Essentially, abdominal fat takes two major forms: subcutaneous fat (the visible kind just below the skin) and visceral fat (the kind embedded deep within your abdomen that wraps around the organs clustered there). Though the first kind of fat is easier to see, the latter kind generally poses a greater health risk because of where it sits in the body. With fat, it's all about location, and each fat "depot" has a highly specialized function. "We used to think all fat was created equal, that it was just a storage bin for excess calories," says Elizabeth Ricanati, M.D., a consultant to the Wellness Institute at the Cleveland Clinic. "But that's not true."
Fat, like muscle, is now known to be metabolically active; it produces dozens of chemicals, including hormones that signal to the brain that someone is hungry or satisfied. "Indeed, we now think of fat tissue depots as endocrine organs," says diabetes researcher Philipp Scherer, Ph.D., a professor at the University of Texas Southwestern Medical Center at Dallas, Texas.
In other words, fat releases hormones that vary depending on where it's located. For example, research suggests that the hormones produced by fat in the thighs may provide a health benefit. "We don't know all the details, but it is clear that the fat in the hips, and particularly in the thighs, protects against some of the health consequences of obesity, such as diabetes, by producing substances that increase insulin sensitivity," says Dr. Smith. Visceral fat, on the other hand, is known to produce inflammatory agents that can, over time, increase the risk of cardiovascular disease, hypertension, type 2 diabetes, and breast and colorectal cancers. (These 15 foods might help combat that inflammation.)
How to Lose Belly Fat Through Diet.
First things first, know that you can't strategically lose weight around just your abdomen (or any part of the body for that matter), and there aren't any magic foods that help you lose belly fat specifically, Natalie Rizzo, M.S., R.D., previously told Shape. Instead, focus on simply losing weight overall. One study linked following a calorie-restricted diet for 16 weeks to a reduction in body weight and subcutaneous and intra-abdominal fat, but calories aren't everything. So if tracking your calorie intake isn't your jam, consider trying these strategies to achieve your goals.
Stay Hydrated.
When you sip on water (or any fluid, for that matter), your stomach expands, and specific neurons that detect stretching in the organ tell your brain that you're full, Jennifer McDaniel, M.S., R.D.N., C.S.S.D., L.D., a registered dietitian nutritionist and the owner of McDaniel Nutrition Therapy, previously told Shape. Consequently, "when you drink water before a meal, there is the potential to reach fullness sooner due to these cues," she says. In turn, you may not consume as much during your meal, which may contribute to overall weight loss.
Munch On Healthy Snacks.
Eating small portions of healthy snacks throughout the day can keep you from becoming hangry and help you potentially lose weight, and in turn, abdominal fat. Munching on healthy snacks may help curb your appetite, which can prevent overeating at the next meal, as well as provide you with essential nutrients to keep your body functioning properly, according to the Harvard School of Public Health.
Eat Fiber-Rich Foods.
Noshing on fiber can help increase your metabolic rate. Research published in the American Journal of Clinical Nutrition found that women who substituted high-fiber grains for refined grains had a higher resting metabolic rate, which means they burned more calories throughout the day. Try incorporating fiber-rich foods and snacks into your diet to score that benefit and then some.
How to Lose Belly Fat Through Exercise.
Along with tweaking your diet, switching up your exercise routine could help you reach your health goals and lose belly fat. Consider these tips when planning out your workout program.
Take Walks.
In addition to providing mental health benefits, walking can do your physical health some good — including strengthening your joints and muscles. Plus, a small study found that folks who walked three times a week for 50 to 70 minutes for 12 weeks experienced "significant reductions" in both subcutaneous and visceral fat. Don't have that much time available all at once? According to fitness experts, bouts of exercise as short as one minute each can still be beneficial, just make sure to hit the recommended 30 minutes of physical activity daily. (
Perform HIIT Workouts.
After you've finished a high-intensity interval training (aka HIIT) workout, your body will continue to use calories, thanks to excess post-exercise oxygen consumption, or EPOC. After the workout, your body requires more oxygen to restore itself to homeostasis — your body's normal, resting metabolic state — so you're also using more energy (read: burning more calories) to get the job done, according to the University of New Mexico. And research shows HIIT workouts provide this extra perk: A small 2019 study found that folks who performed interval exercises had greater EPOC than those who did steady-state exercise. Burning calories through physical activity can create a "calorie deficit" that may result in weight loss, according to the Centers for Disease Control and Prevention.
Do Resistance Training.
Along with strengthening your bones and defining your muscles, "lifting weights can increase your lean body mass, which increases the number of overall calories you burn during the day," Jacque Crockford, C.S.C.S., spokesperson for the American Council on Exercise, previously told Shape. Aim to strength train for at least 30 minutes two to three times a week and switch up lower- and upper-body exercises.
Try Core-Strengthening Exercises.
Remember: It's impossible to target your abdomen for weight loss, so performing countless crunches won't get you very far in your journey. "Crunches work only the muscles on the front and sides of your abdomen, but it's important to target all the muscles of the core to get more defined abs — including lower back, hips, and upper thighs," says Lou Schuler, co-author of The New Rules of Lifting for Abs .
To build a strong core and potentially lose belly fat, Schuler recommends these core stabilization exercises based on a training program devised by co-author and personal trainer Alwyn Cosgrove. "Core exercises like the plank help train muscles to stabilize the spine and pelvis so you can avoid back pain and improve posture," says Schuler. "Planks also burn more calories than crunches because they work more muscles."
Try these three plank exercises from The New Rules of Lifting for Abs and you'll be on your way to a stronger core.
Fat belly women tumblr - Fat belly workout
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