10 Basic tricks to lose abdominal fat
Eliminating “the rolls” of the abdomen is everyone’s desire.The abdomen is one of the areas of the body that tend to accumulate more fat as a consequence of poor diet and sedentary lifestyle.You can lose weight quickly some parts of the body , but when it comes to this area that does not let you wear the clothes as you want, it is best to get to work and stop the process.
If you let it go, it will become more prominent and the worst is that it will take you more effort to eliminate it. Although subcutaneous fat is difficult to eliminate, opting for a good lifestyle is the key. Read these tips that will help you achieve it: little by little you will always practice it.
1.- Stop eating foods rich in fats, sugars, alcohol and processed foods is the first rule to eliminate fat from the abdomen. It prefers to consume fruits and vegetables, lean and organic meats, so you make sure you are eating quality and low-fat content. After a week you can give yourself a taste that contains sugar or fats. Choose what you want and reward yourself for the effort. From pasta, chocolate cake, or whatever you want, but do not overdo it: the ration should be normal and nothing to repeat.
2.- Do not skip breakfast, this slows down the metabolism and makes the removal of fat more difficult. Start the day with a glass of warm water with lemon. Eat oatmeal without sugar and red fruits. Oats are rich in fiber and produce satiety for several hours. In addition, it helps to “hijack” belly fat.
3.- To lose fat, the best way to do it is by exercising. Lower your daily caloric intake through intense physical activities, such as running or jumping rope. The HIIT exercises are also very effective. The ideal is to start the exercise before breakfast since at this time you have not ingested calories and the body will use the ones accumulated as fuel.
4.- Your diet should contain few carbohydrates. These usually distend the abdomen, such as potatoes, pasta, bread, rice, among others. Replace them with fruits and vegetables. Eliminate fat, fried foods, sweets, sodas and alcohol from your daily diet.
5.- Avoid spending more than 3 hours without tasting food, as sooner or later you will binge. Eat small amounts of healthy and nutritious foods in a greater number of daily meals, so you accelerate the metabolism and store less fat.
There is no localized exercise or a miraculous diet that only removes the fat from your abdomen for tomorrow. When you lose weight generally that fat is the last to disappear, so be patient and continue to get it.
6.- Avoid stress. Cortisol causes you to feel anxious and hungry all the time. Most of the fat you could gain from eating too much will be fat that will accumulate in your belly because most of the cortisol receptors are located in the area of your abdomen. Keep moving: you do not need to be a scientist to know the benefits of sport on the emotions of the human being
7.- Give fiber a chance. Include in your daily intake foods rich in fiber and so that it does not settle in your stomach, drink two liters of water.
8.- Never dine a high load of carbohydrates. These foods favor the accumulation of fat around the waist and in the belly because your body remains immobile while you sleep, and there is no way to burn the calories you consume.
9.- Avoid soft drinks, even light type. While they do not provide calories, they make the body store fat easily because of its effect on insulin. The reaction in the body is similar to that in sugar. Also, reduce alcohol consumption. In fact, the hormone responsible for burning fats is blocked almost completely with alcohol intake. Nor is it about not being able to go out for a wine, or a cocktail, once in a while, but never in excess.
10.- Do abdominal exercise with excess in the abdomen only helps to gain muscle and make it look bigger. That is the myth that fat becomes muscle. That’s why the solution is: exercise + diet.
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HOW TO DO BASIC ABDOMINAL EXERCISES?
1. With your back resting on a hard surface, place your hands behind your head, bend your knees and place your feet flat on the floor. Adopting this position, get up slowly using your abdominal muscles while pressing the lower part of your back against the floor.
2. Slow down, take a breath, and repeat the process 20 to 25 times, with 90-second breaks between the series. Try to complete 2 or 3 more sets, from 20 to 25 sit-ups.
3. It is very important to feel the pressure on the abdominals and not on the neck. If the pain is felt in the neck or back, it means that the posture is poorly adopted. You must feel that you are working the muscles of your abdomen, especially when you have 5 abs in each set.
4. If you are not used to doing crunches, start with 10 and gradually increase them until you get the recommended amount. You should not overdo your abs, as the body gets tired and you will not get the same benefits.
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Hi, I’m Shelly P. Clayton. I’m a writer, fitness enthusiast and published health coach. I have been blogging about fitness, weight loss and lifestyle for over 7 years. I will share my experience and knowledge on health, beauty, wellness as an expert with a passion through my writing. Live the life you want. I believe in creating meaningful experiences for people to live healthier, more fulfilling lives.