how to lose belly fat.
The passage of time, unhealthy eating habits, pregnancy, sedentary life, menopause? Many and varied are the causes that make our belly gain centimeters through the accumulation of fat in the abdomen. The love handles are usually a matter of aesthetics but too much can end up affecting our health, because the accumulation of fat can disrupt the functioning of our body and predispose us to suffer from certain diseases.
Do you want to know how to lose belly fat? If the answer is yes, pay attention to the next tricks of unCOMO. Now we will talk about methods that will help you lose belly, such as reducing cream, the effective diet to lose belly or the best exercises to burn fat. Let’s get to work!
-Follow a diet to lose belly fat.
Maintaining healthy habits is essential to feel good and get rid of belly fat. If you have fat piled up in your belly belt, following a specific diet to lose belly fat is one of the keys to help reduce the volume of your belly.
The fat loss diet should be based on the consumption of vegetables (spinach, broccoli, kale, peas…), proteins (lean meats, turkey, chicken, tofu, fish…) and healthy carbohydrates, that is, not processed (rice, quinoa, potatoes…). In addition to this, you can incorporate sunflower, sesame or pumpkin seeds to your dishes, ideal options to make your dishes more nutritious and less calorific.
On the other hand, if you want to lose belly effectively you will have to give up ultra-processed foods and refined sugars, reduce the consumption of alcohol, avoid sauces and dressings replacing them with herbs and spices and reduce the intake of inflammatory foods.
-Eat a good breakfast and a light dinner.
One of the best methods that will allow you to face the challenge of eliminating belly fat is to eat a hearty breakfast and a light dinner. Breakfast is one of the most essential meals of the day because it provides us with the energy we need to face the day and, in addition to this, it has an “anti-accumulation of kilograms” effect, because our metabolism is activated and begins to burn earlier and faster than at any other time of the day. For this reason, having a complete and healthy breakfast is the key to lose belly and, at the same time, to avoid glucose drops that lead us to eat some hypercaloric food to recover.
On the opposite side we find the dinner that must be light because while you sleep the body is in energy saving mode, which makes the metabolism is slower and, therefore, is not able to burn as much fat.
Although while we sleep we secrete the development hormone, responsible for converting fat into muscle, if we eat a lot of food before bedtime, the hormone levels will not be released, resulting in a greater accumulation of fat, especially in the abdominal area.
Are you aware that nerves and stress can complicate weight loss? Living in an incessant state of stress can be detrimental if we talk about gaining weight, especially in people who are provoked by this state to resort to food to have the feeling of relieving anxiety, but it is not the only reason.
In situations of stress the body releases more cortisol, which causes the cells of the abdomen to increase in size, as they are more sensitive to hormonal changes than other parts of the body.
In conclusion, if you are wondering how to lose belly fat, you should know that first of all you have to manage your nerves, tension, stress and anxiety as well as possible, in order to prevent your body from becoming unbalanced, overeating and tending to accumulate more fat. To reduce stress effectively you can do sports, such as running or walking, but you can also relieve mind and body through yoga or practice deep breathing at the time when you feel stressed.
-Be careful with drinks.
Certain drinks are counterproductive if you’re looking to lose belly fat. Take note:
Watch your diet soda consumption.
Soft drinks tend to be very calorific and although some are called light because they have fewer calories, you should not ignore its concentration of fructose, which is very high, and can contribute to the accumulation of fat, especially in the abdominal area. For this reason, some dieticians warn that these soft drinks are also related to unhealthy lifestyle habits.
On the other hand, although fructose does not trigger blood sugar levels as glucose does, abusing it can have consequences such as an increase in triglycerides that make it difficult for the body to burn fat effectively, so that it can accumulate in the abdominal area, as was proven in the North American study carried out by Plos One in which one thousand four hundred and fifty-four participants (seven hundred and forty-one men and seven hundred and thirteen women) were examined over ten years, during which time it was possible to associate the non-caloric sweeteners used in diet soft drinks with a higher weight, a larger waistline and a greater predisposition and incidence of abdominal obesity.
Reduce beer consumption.
Do you enjoy cold beer? Then, take note of this advice to know how to lose belly without giving up its taste, because beer, in its right measure, can be very healthy. The recommendation is not to abuse beer or other alcoholic beverages, especially if you want to lose weight. To prevent the kilos from piling up on your belly, it is best to settle for half a can of beer. And remember: by giving up alcohol you will be able to reduce your abdominal perimeter by up to twenty-eight percent.
-Try to get plenty of rest.
Sleeping well is essential to properly rest your body and psyche and, believe it or not at first, rest is also related to suppressing abdominal fat. The idea is to find a balance, because sleeping less than five hours a day is just as bad as sleeping more than eight hours a day, since both tendencies lead you to accumulate more belly fat, among many other disadvantages.
In this regard, not sleeping the recommended amount of sleep (between six and eight hours each day) can lead to disturbances in insulin production. This can lead your body to ask for more glucose and, therefore, you end up giving in to the temptation to eat too much fat and sweets. Remember, also, that snacking in the middle of the night will be counterproductive if you want to lose belly fat, since during those hours your body is in energy saving and you can gain more weight than in the most active part of the day.
-Take spices with fat burning power.
There are some foods that can help you to burn fat and lose those kilograms piled up in the abdominal belt. For this, increase the presence of spices in your dishes, betting on those with high fat-burning power as the following:
- Pepper: it has a thermogenic effect, that is to say, it helps to increase the basal metabolism which translates into burning more calories even when you are at rest.
- Turmeric: contains curcumin, a substance that not only facilitates the emptying of the gallbladder, but also helps the digestion of fats. If you have stones, you should use this food carefully.
- Cayenne: this hot bell pepper contains capsaicin, a substance that helps to burn fats. A small amount of cayenne can be effective in reducing the abdomen.
-Do exercises to lose belly fat.
Sport is essential to be able to burn fat and transform it into muscle. For this reason, the winning tandem is to combine cardio activities with strength exercises, in addition to a healthy, varied and balanced diet.
Any strength exercise focused on the abdomen will help you burn fat and delimit this area. If you want to gain tone and muscle in the abdominal area, try the following exercises.(space)
There are many versions of the hypopressive crunches, but we want to explain the right one to end with the protruding belly. You must sit in the Indian position, extend your back and place your hands on your knees, with your elbows facing outwards. In this position, take 3 deep breaths: breathe in through your nose and let the air out through your mouth as if you were trying to extinguish a candle while you count to six mentally, little by little, appreciating how your belly hardens. Then, change the crossing of the legs and repeat the breaths 3 times. By doing hypopressive crunches every day, you will be able to reduce your waistline by a few centimeters, destroying the fat around it. (
It is identified by activating the abdominal wall without putting your back at risk. The idea is to put tension on your abdominals, holding the posture as a block. You don’t have to stand in this situation for one or two minutes, you can do series of thirty to forty-five seconds and it will be equally effective.
To do the leg raises and work on your legs and lower abs, lie on your back with your hands flat on the floor. Now raise and lower your legs without touching the floor, staying about a hand’s breadth away from it. Do series of ten to twelve repetitions in order to be more effective.
Cardio activities are the best when it comes to losing weight and burning fat. If you want to see results in a short time, any aerobic exercise will be your greatest ally. Walking, running, cycling, swimming or dancing are some of the ideal activities to achieve your goal. Cardio activates the hormone irisin, which is responsible for converting white fat, i.e. the harmful fat, into brown or good fat, i.e. the one that helps us burn calories when we increase our anatomical temperature. Doing a cardio activity about 3 times a week you will quickly appreciate the results.
Use a slimming cream.
Using a fat burning cream can also be effective to reduce a few centimeters of the abdominal belt and get rid of the fat that has accumulated in it. By combining a healthy diet with exercise and the help of cosmetics, it will be considerably simpler to burn belly fat.
You can bet on reducing creams made from natural ingredients such as guarana, caffeine or lemon. Also for those that generate a hyperemic effect, that is to say, that activates the blood irrigation and heat effect in the area helping to destroy the accumulated fat. Remember: liposculpting cosmetics will help you to burn localized fat more effectively.
The best way to lose abdominal fat is to follow a good program, if you are interested I invite you to see my 21dayfix program, and follow me on instagram: @Audreywaterwoman