How to lose belly fat? Here is a question that many ask themselves and that we have decided to face. In fact, excess body fat can have serious health consequences: cholesterol, diabetes, cardiovascular diseases … It is therefore important to adopt good daily habits to feel better in your body! In this article, we will not talk about fat – burning products at all, although they can be a quick and effective solution to lose body fat, such as Flat Abdominal Fix, the best in my opinion.
I recently discovered a method that allowed me to lose weight in less than a week and that I want to illustrate below.
To eliminate belly fat and find a flat stomach, it is essential to exercise regularly, adopt a healthy and balanced diet and strengthen the abs. For a perfect result, other components may also be needed, such as the use of an abdominal belt. Here are all our tips to help you get rid of your excess belly fat!
What is belly fat?
Before discovering the different ways to lose belly fat, it is important to know its definition and what exactly it corresponds to. In fact, there are two types of “belly fat”: fat that is formed as a result of the so-called metabolic syndrome, and subcutaneous fat.
The first type corresponds to the most serious case as it can cause cardiovascular diseases. The appearance of the belly does not determine the type of fat. Only medical tests will allow you to find out (blood test, blood pressure measurement …). If you are diagnosed with this metabolic syndrome, it is highly recommended that you change your daily habits and opt for a healthier lifestyle.
Subcutaneous fat is the fat that is found directly under the skin. To lose it quickly, it is possible to adopt a low-calorie diet, for example, in addition to regular physical activity. But there are many other ways to lose belly fat and now we will find out together.
The right foods
to reduce belly fat
Some foods are ideal for reducing belly fat. Among these is olive oil, which contains the so-called unsaturated fats that are good for the body. As part of a diet, this oil is recommended, as it is low in fat but rich in excellent nutrients. Do not hesitate to add some to your dishes (about 2 tablespoons a day).Oats are also an interesting ally for belly fat loss. There is also a diet focused on this food, the oatmeal diet, which has the power to reduce the feeling of hunger. Oats are also very rich in fiber and help eliminate toxins contained in the body.
High- fiber foods such as almonds, cereals and vegetables are recommended if you want to lose belly fat. The latter, in fact, help ,to promote digestion and ensure better assimilation of food, also helping to control blood sugar levels.
As for fruit, raspberries are ideal, and for good reason! They contain a significant amount of water and fiber as well as having a low calorie content. The flavonoids of which they are rich, prevent the assimilation of excess fats and sugars.
Salmon is a fish rich in omega-3 and vitamin D. It also contains fatty acids that are good for the body. This fish also activates the metabolism and eliminates excess belly fat.
Finally, green tea is a drink that you can drink if you want to get rid of belly fat. In fact, green tea is an effective fat burner, it facilitates digestion, regulates sugar levels, lowers blood pressure and eliminates calories.
Also, do not hesitate to consult our article on the 20 best natural fat burners,which will help you select the most suitable one for you.
Other good habits to adopt
While a healthy, balanced and varied diet is essential for reducing belly fat, other basic habits should also be adopted: Drink water all day, but in small sips. On average, it is advisable to drink between 1.5 and 2 liters of water per day, for two specific reasons: to stay hydrated and to eliminate the toxins present in the body that promote body weight gain.
Eat slowly. In fact, when you eat quickly, food is more difficult to digest and tends to be stored in the abdomen. It is therefore important to take the time to eat. This will also allow you to regain a sense of satiety and therefore to feel satisfied in less time.
Do not exceed three fruits per day. Of course, eating fruit is recommended when you want to lose weight, but don’t forget that fruit contains fructose, and when consumed in large quantities, it turns into fat. The latter is then stored in the abdomen.
To avoid this, it is therefore important not to exceed three fruits per day and to include at least two vegetables in all meals. Control your hunger. Losing belly fat naturally means eliminating any snack during the day. After each meal, a sense of satiety should appear. Prohibition of fatty foods such as fried foods, pastries, sweets, candies. The latter are very fat and caloric. Also avoid drinking alcohol. Very sweet foods will immediately turn into fat which will settle in the belly.
Exercises to lose belly fat
When you want to get a flat stomach and therefore eliminate belly fat, exercise is essential! To help you in your fight, here are some exercise ideas that will help you burn belly fat, tone your belly and make your abs sculpt!
for lose belly fat
Crunch, also known as belly tightening, is one of the best exercises for removing belly fat. To achieve this, here are the steps to follow:
Lie on your back in a supine position.
Put your hands behind your head while keeping your elbows against the floor.
Lift the legs up to form a 90 angle.
Once in this position, lift your chest by contracting your abs.
Simultaneously bring your back against the floor and legs on the ground.
Note: think about inhaling while going down and exhaling while going up.
For best results, try repeating this exercise 10 times.
Lateral flexion is also an ideal exercise for regaining a flat stomach. To do this, you need to lie on your back and place your feet on the ground, spreading them to the same width as your pelvis. Contract your abs and try to touch your right foot with your right arm (the same applies to the left side) keeping the position for a few seconds. Simultaneously bring your back against the floor and legs on the ground and repeat the exercise with the other side 15 times.
Also read: CUSTOM KETO DIET : LOSE WEIGHT EASILY
The knee brace
It is a lesser known but equally effective exercise: the knee brace. First of all, sit in a chair with as much space as possible between your back and back. Place your hands on the side of the chair and slightly bend your elbows. Then, tilt your back towards the back, then lift your knees up to your chest. Extend them again. The movements must be precise and slow at the same time and the abs must always be contracted.
To avoid pain, try not to bend your back too much or fall forward. 3 sets of 15 are a good daily average.
The board is a very popular exercise. Easy to do, just position yourself on all fours, rest your forearms on the floor and keep your legs straight. The back must remain straight. Once in this position, try to stay between 10 and 20 seconds depending on your skills.
Note: your abs should always remain tight and always remember to breathe well. Repeat the exercise 10 times.
Side ripple of the legs
Lateral swing of the leg is an interesting exercise for losing belly fat. To do this, lie on your back with your arms on your side, along your body. Lift your legs up to form a right angle with your chest. Tighten your abs and lower your legs on the left side without ever touching the ground, go up and repeat the same exercise, but on the right side. Do 3 sessions of 15.
Other ideal exercises
All the exercises described so far, should be practiced regularly for best results. Furthermore, the results obtained will last longer if you are rigorous and consistent. On the other hand, other exercises also contribute to good physical health. Here are some good habits to be taken regularly.
Walking is perfect for losing abdominal fat. Very simple to make, it does not require any equipment and can be performed every day. As soon as possible (when going to work or looking for your children at school ..), do not hesitate to take a short walk for a few minutes. This habit can be very beneficial for your physical health!
Between the elevator and the stairs, many people opt for the first solution, although taking the stairs has many health benefits! In fact, this activity allows you to lose calories, tone your muscles and refine your belly. So don’t hesitate to go up the stairs as soon as you have the chance!
Most people like to dance, don’t they? If this activity is very pleasant, you should also know that it is very beneficial for your health. In addition to relieving stress, dancing burns calories, belly fat and keeps the body healthy. Be it on the dance floor or at home, off to the dances!
Some useful tips and tricks
To get rid of belly fat, don’t forget to do some cardio exercises like skipping rope or squats. In addition to getting a flat stomach, it will help you gain physical endurance. Finally, as mentioned above, the exercises described should be practiced regularly for best results. For each session, make the maximum effort! Over time (and as soon as physical conditions allow), also consider the idea of increasing the duration of your sports sessions.
Burning belly fat :
the abdominal belts!
The abdominal belts are increasingly used by men and women who want to tone their muscles, strengthen their abs and regain a flat stomach. These products, represent a very interesting complement to achieve your goals. Thanks to the electrostimulation belts it is possible to work on the entire abdominal belt and use all the muscles of the belly.
Thanks to the different options available on the abdominal belts (intensity, programs…..), each person can work on their abs at their own pace and thus eliminate belly fat. From an operational point of view it is very simple and requires no special knowledge. Just place the belt around your waist, place the electrodes on the areas of the body you want to work on, choose the program and the intensity (for the latter, it is advisable to start slowly and increase as you progress).
If the electrostimulation belt represents an ideal ally in its fight against belly fat, it is not a miraculous product. In fact, as repeatedly repeated in this article, it is essential to adopt a healthy lifestyle (balanced diet and regular sport) to obtain quick and lasting results.
Abdominal fat reduction: further tips for obtaining a flat stomach
By implementing the various tips we have talked about so far, you will be able to lose belly fat quickly. Here are some more useful tips to help