How to remove the belly quickly and safely
There is no magic formula to reduce abdominal fat, but some nutritional tips, exercises, and lifestyle changes can help you.
With a little patience and perseverance, there are things you can do to prevent swelling and burn belly fat.
Do you want to know how to get it?
Burn more calories than you consume
Try to eat with a deficit of 500 calories every day to lose half a kilo per week.
But it is not advisable to take less than 1,200 calories daily, as it can impair physical and mental function.
It incorporates high-intensity exercises
The higher the intensity, the more calories your body will burn, and it will continue to burn after your workout.
There are some exercises that are especially effective for burning fat from the abdomen area and the rest of the body:
- Run-on a slope
If you use a treadmill, try raising the incline of the machine. Running on a slope burns more calories than running on a flat surface, and you will also develop more muscle.
The amount of extra calories you burn on a slope depends on speed and weight.
- HIIT (High-intensity interval training)
Instead of a long and low-intensity cardio workout, the HIIT cardio method (intense and fast intervals). They are sessions of 20 to 30 minutes in which different muscle groups are worked, and in which they alternate for 30 seconds of exercises, with breaks in the middle.
This form of cardiovascular training increases the afterburning effect. That is, it allows the body to continue burning calories long after the workout is over.
Increase fiber consumption
In addition to promoting the proper functioning of the digestive system, fiber helps you lose weight by making you feel more satiated with fewer calories.
It helps to avoid excess food by regulating blood sugar levels.
It is advisable to eat at least 25 grams of fiber a day.
Do not reduce carbohydrates
Although it may seem contradictory, carbohydrates, and in particular resistant starches and complex carbohydrates, are very necessary.
Resistant starch, which we can find in foods such as legumes, can increase metabolism because more effort is needed to metabolize them. The same goes for complex carbohydrates, such as those found in cereals and vegetables, which also have a high nutritional value.
Eliminate processed foods
You will eliminate unwanted fat and provide your body with vital nutrients.
Keep your stress under control
When you are constantly stressed, cortisol levels skyrocket.
The stress hormone stimulates appetite, so some stressed people find comfort in junk food. Five simple tips to lose the belly of course
Sleeping too little or sleeping too much can make stress and regulatory hormones out of control, and can lead to weight gain.
Lack of sleep can increase ghrelin levels (the hormone that promotes hunger), which causes the appetite to increase the next day.
Reduction of sleep can also cause fatigue during the day and less physical activity, which may be another reason why people who do not get enough sleep regularly tend to gain weight
Drink water frequently
Dehydration makes it harder to know if you are hungry or just thirsty.
One tip: When you are tempted to snack between meals, drink a glass of water and wait a few minutes. So you can know if you really are hungry or not.
Water also helps food move through your digestive system, decreasing the sensation of swelling.
Never skip a meal
If you think that skipping a meal you save calories, you are wrong.
Skipping breakfast or any other meal will make you hungrier for the next meal and be more tempted to eat unhealthy foods.
Being hungry will also make you eat faster than normal, which will cause you to lose the signals that indicate that you are satiated and will cause you to overeat.