How to lose weight fast and eliminate abdominal fat: 10 tricks that make you lose weight
If you want to lose weight without leaving your life to it, sign up for these simple tips
When you try to lose weight, the hardest thing to get rid of is your belly. One can go on a diet and lose weight, but abdominal fat – also called visceral fat – never seems to completely disappear.
Weekends of excesses do not help much to lose weight, but, reader, there are effective (and quite simple ) ways to finally achieve a flat stomach and a slim body. They are these ten :
1) Eat more fiber to lose weight
Foods that are rich in refined carbohydrates and sugar do not calm hunger, quite the contrary: they make us want more and more by causing spikes in the blood. Instead, eat fibre-rich foods like whole grains, oats, vegetables, fruits, legumes, and chia seeds, as they will fill you up more.
Eat fiber-rich foods like whole grains, oats, vegetables, fruits, legumes, and chia seeds
The fiber helps slow your digestion. Outcome? You will be less likely to eat more or snack on unhealthy options. A 2015 study, published in ‘ Annals of Internal Medicine’, showed that for those who have difficulty following a strict diet, simply by increasing fiber intake they could lose weight. If you are a man, you should consume an average of 38 grams of fiber a day, and if you are a woman, 25.
Visceral fat gives way quite easily to aerobic exercise. Burning calories running, cycling, swimming … increases your heart rate and makes you lose weight. A 2011 study, published in the ‘American Journal of Physiology’, found that the ideal is to run 19 kilometres per week to say goodbye to the belly forever.
Walking at a slow pace of 1.5 km/hour consumes around 100 calories
If aerobic exercise does not convince you, you can do others that we tell you HERE. And if you barely appreciate the idea of sweating the shirt, you can start with a daily walk. A small study published in ‘The Journal of Exercise Nutrition & Biochemistry’ showed that obese women who walked 50-70 minutes three days a week for three months significantly reduced their visceral fat compared to a sedentary control group.
Walking at a slow pace of 1.5 km/hour consumes around 100 calories. In fact, an investigation concluded that people who walk at a light pace of 5 km/hour burn 270 calories every 60 minutes.
3) Do weights: it makes you lose weight
Full body strength training is important if you want to lose your belly. Dumbbells help you build muscle, which will replace body fat. In fact, strength training is one of the few activities you can do to speed up your metabolism (the number of calories you burn at rest).
Dumbbells help you build muscle, which will replace body fat
If you have never weighed, you can start practising two days a week and increase the intensity and number of sessions over time. Be careful, be careful with injuries. Don’t push yourself more than you should. If you have doubts, it is always advisable to go to a gym and work under the guidelines of a monitor or hire a personal trainer.
4. Magnesium is very important
Magnesium regulates more than 300 body functions, and its consumption is important to control sugar and insulin levels.
You do not need to take supplements. You can find this mineral in nuts, cereals, and legumes.
5. Proteins throughout the day
We already told you that consuming protein at breakfast was essential if you wanted to lose weight, but not only in the morning.
Consuming these foods will help you stay full and maintain your muscles after training. As a general rule, you should take at least 70 grams of protein throughout the day.
6. Drink green tea
Green tea is rich in antioxidants called catechins, which help lose abdominal fat during exercise. One study demonstrated this with a daily dose of 625 mg, the equivalent of two to three cups of green tea
7. Do sit-ups
Doing just sit-ups is not going to make you lose your belly, but it can help, as it helps create lean muscle tissue, which in turn helps burn fat.
Start by doing sit-ups three to four times a week on non-consecutive days
To start, try to do three to four times a week on non-consecutive days. There should be at least 24 hours of rest between sessions.
8. Relax stress makes you fat
The stress can affect every part of your body, but how you handle it can help you achieve your weight loss goals. “I think most of the effect of stress is behavioural rather than neurochemical,” says Cheskin. “It makes us eat more because we use food as a substitute to deal with stress.”
If you think you use food to ‘fill’ any gap in your life, go to a specialist without a doubt
Eating under stress is the worst thing you can do. If you notice that you have anxiety and that the body ‘asks’ you for carbohydrates, stop for a second and think: is my stress talking or do I really need this? If you think you have a problem with food, and that you use it to ‘fill’ any gap in your life, go to a specialist.
9) Try to sleep more and better
If you don’t rest, you get fat. It is so. Sleeping just five hours or less a night increases visceral fat levels, according to a 2010 Wake Forest University study. As you already know, you should get at least eight hours of sleep a day, especially if you want to say goodbye to beer guts.
A Brigham Young University study found that people who have regular sleep habits throughout the week have lower levels of body fat. Conversely, those who sleep chaotically each day cause their body to secrete fat-storing hormones, such as cortisol.
10) Eat foods with ‘good fats’
There is no fear of ‘good fat‘, vice versa. “Eat fat to be slim, don’t fear it. Fat is your friend,” read a slogan from the National Obesity Forum, and it’s true.
If you choose the right types of fats, you can lose weight faster. These are polyunsaturated, like omega 3, or monounsaturated.
We find the ‘good fats’ in foods like olive oil, avocado, nuts or salmon.
Courage, reader. Getting rid of the belly and losing weight is easier than you think