If you’ve been considering reducing your belly fat, you want to see results as quickly as possible.
Furthermore, we are often disappointed to find that, even if we make an effort and give our all, the weight does not disappear on the scale. In reality, successful weight loss takes time, that’s undeniable, and so the first thing that will be tested is your patience.
One of the best tactics for tackling this arduous weight loss process is to make a bet with someone or challenge someone else to try and do the same thing as you. If you want to pick up the pace and surpass your rival, there are personal trainers who promise results in just eight weeks, like Eric Bowling, who claims he can achieve “drastic and tangible improvements” in his patients in just two months.
If you can create a calorie deficit and maintain it, you will lose excess fat from all over your body.
This seems a bit difficult, doesn’t it? One of the disadvantages is that it is very difficult to reduce fat in one place, in this case the stomach. And you know that killing yourself by doing abs every morning is not 100% effective either. You just need to avoid certain foods that make your stomach bloat and do specific exercises. Here are the eight steps proposed by ‘Pop Sugar‘ to get rid of that hateful belly.
Consume fewer calories
You’ve probably always heard that losing weight is 80% diet and 20% exercise. “You need to burn more calories than you eat,” says Kimberly Gomer, director of a large nutrition center. “If you can create a calorie deficit and maintain it, you will lose excess fat from all over your body. Consult dietitians to find out for sure if you are restricting your calorie intake. However, it’s not just the quantity you eat that matters, but also the quality. You should favor foods rich in nutrients: green vegetables, non-starchy leafy vegetables and, above all, plenty of fruit.
No sugar
Sugar is a substance in which calories are highly concentrated and has virtually no nutritional value. Not only will it cause you to gain extra pounds, but fat will tend to be stored more quickly in the belly.
Additionally, sugar increases insulin levels, which is directly linked to obesity. It can also lead to insulin resistance, which will result in additional storage of abdominal fat.
Be careful with cereals
Like sugar, grains increase insulin levels in the blood, which can lead to weight gain. “To get rid of belly fat, eliminate white bread and rice from your diet and replace them with whole foods, such as oats, barley, quinoa, or brown rice,” he says. Gomer. In addition to being high in calories, these foods are not filling and it is therefore very easy to end up eating too many.
Eat more fiber
Complex carbohydrates such as peas, lentils and chickpeas are high in fiber and are necessary for reducing belly fat. It is also not necessary to consume large quantities: according to the expert, six grams per day is enough to fill you up. Always eat wholemeal bread. Fresh fruits such as bananas or kiwis will not only provide you with fiber, but also vitamins, which will give you more vitality and energy.
muscle training
Many people think that to lose weight, you should focus on cardio exercises. This is true because cardio can help you establish a calorie deficit, but lifting weights will make weight loss continuous and long-term.
If you don’t get enough sleep, cortisol levels will increase, making weight loss more difficult.
Strength training will help you build muscle, and more muscle mass will allow you to burn calories much faster. As always, the level of effort should be progressive. If you are unfamiliar with this type of physical activity, it is best to start small and add pounds over the days.
HIIT
High-intensity interval training (HIIT) is the best form of physical activity for losing body fat. Plus, they take up very little time each day, so no excuses. You can do burpees, squats or push-ups. You can also go outside and alternate between rest or slow walking and 30-minute sprints.
The NEAT
This contraction of “non-exercise activity thermogenesis” (NEAT) is a technique which consists of transforming domestic activities into real physical exercise. Gardening, for example. “Sometimes it’s completely forgotten, but it’s a powerful tool for fat loss,” says Gomer. No need to join a gym or spend a few hours a day jogging. Just approach your daily tasks from a calorie-burning perspective. If you have young children, weight loss is inevitable due to the physical demands of having them.
Get enough sleep
While diet and exercise are important for fat loss, many people tend to neglect the other important lifestyle habit: sleep. Science has already shown that lack of sleep can increase the production of cortisol, the stress hormone. “When you are sleep deprived, cortisol levels increase to keep the body at peak performance,” notes the expert. “You may be tired, have more cravings and lack energy. This will affect your efficiency in the gym and your diet plan.
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