The fat of the abdomen surrounds the vital organs. It is located under the muscles, and proper nutrition and exercise are required to eliminate it.
To reduce abdominal fat it is important to increase physical exercise, strengthen abdominal muscles and follow a diet plan top 10 best fat burners for women.
In turn we must eradicate bad habits, such as tobacco and alcohol.
Diet and dietary advice
To lose belly fat it is important to be aware of the amount of food you eat and the calories it contains.
Include in your day to day natural ingredients, such as:
- Fruits
- Vegetables
- Whole grains
- Extra virgin olive oil in raw
- Lean proteins (preferably chicken or turkey meat without skin)
- Fish
In turn, it is important that you reduce to the minimum or avoid, as far as possible, the consumption of simple carbohydrates:
- White bread
- Refined pasta
- Carbonated drinks
- Precooked foods
- Sweet
- Saturated fats
Which vegetables are the most recommended?
Add vegetables such as:
Asparagus. They act as a diuretic, so it helps relieve water retention, which causes inflammation and swelling in the stomach.
Cucumbers. They diminish the retention of liquids and contribute to create sensation of satiety, reason why they avoid that we eat in excess.
Kale. maintains constant blood sugar levels, to avoid the increase of cravings that only give us empty calories.
Use cooking methods such as boiling, steaming, grilling, roasting, and poaching, and avoid fried foods and sauces.
It is essential that you get used to drinking a lot of water, at least two liters a day. In addition to moisturizing your skin and your body, eliminates toxic waste, maintains good intestinal transit and adequate weight.
Create a deficit of 500 calories a day so you can reduce about one kilo of fat a week .
Recommended exercises
Along with the diet you should perform a combination of resistance exercises and aerobic training, which is the best way to reduce belly fat.
Aerobic training / strength
Maximize your cardio sessions with activities, such as walking or running.
Start with a moderate activity, such as riding a stationary bike to ride mode. After a few minutes, the resistance and the intensity of the same increases, placing it in rise mode.
Between both activities you must use a minimum time of 30 minutes.
Start with a strength training exercise, like sit-ups.
After completing the abs, alternate with an intense type of cardio, such as running, jumping rope, or jumping are some options.
Perform these stomach toning exercises and intense cardio for at least 30 minutes.
Abdominal exercises
The exercises that focus on the abdominal region not only minimize the size of the abdomen by reducing fat, but also firm muscles, while helping us lose weight .