Did you know that carrying an extra weight on your back and belly increases the chances of getting heart diseases? Well, there is even more to it than just heart issues. You also risk getting type-2 diabetes. While this may sound dreadful, there is actually light at the end of the tunnel if you happen to have back fat and belly fat. This is because you can actually get rid of fat in these areas by taking a healthy diet and doing cardiovascular exercises. Here is a look at some of the things you can do to ensure you lose back and belly fat.

Engaging in physical activities

There are a number of aerobic exercises that you can do during the week to get rid of fat. These include walking, swimming, jogging, running, biking among others. All you need to do is set aside time for these activities (2 hours at minimum). For quicker results, you may have to resort to intense aerobic activities such as running and rope-jumping. Lastly, you should start strength training. You can do it twice a week. If you are new to it, you will need a trainer to help you master essential techniques.

Back and belly exercises

You can also eliminate fat from your back and belly by doing back and belly exercises. Pay attention to the oblique muscles and the rectus abdominis. For the back, you need to do exercises that strengthen erector spinae muscles. Crunching exercise definitely helps a lot when dealing with rectus abdominis. For both external and internal oblique, you will have to do bicycle crunch. You can also try out an exercise referred to as superman, which involves lying flat on your belly with your legs and arms extended above your head. You should simultaneously lift both the arms and legs off the ground gently to avoid arching your back. This exercise is ideal for strengthening erector spinae muscles.

Eating healthy

You need to create healthy meals for your body. That means half of the meals taken regularly should come from vegetables and fruits. Go for leafy veggies such as cabbage and lettuce. Whole-grain options are also ideal for pasta and bread. For proteins, fish and chicken are ideal as they are lean in proteins. Low-fat dairy products should also be in your meal program. With a perfect meal, reduce the size of portion you take to cut calories from the diet. Furthermore, you need to cultivate a habit of eating at home as it gives you the chance to control the amount of ingredients used in food preparation.

If you are thinking of how to lose belly fat fast, these are some of the things that you need to consider. First, you need to know the right measures to put in place. The first step is ensuring you participate in aerobic activities frequently in a week. This will go a long way to help you reduce a lot of back fat and belly fat. Secondly, you need to do back and belly exercises. These exercises are recommendable because they focus particularly on areas that accumulate most fat. Of course as shown above, healthy eating is one of the other things you need to do to make all those stubborn fats go away effectively.