When trying to lose weight, the hardest thing to get rid of is the belly. You can go on a diet and lose weight, but abdominal fat – also called visceral fat – never seems to completely disappear.
The 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.
Eat more fiber to lose weight
Foods rich in refined carbohydrates and sugar do not satisfy hunger, rather the opposite: they make us want more and more by causing spikes in blood insulin. Instead, eat high-fiber foods like whole grains, oatmeal, vegetables, fruits, legumes, and chia seeds, as they will fill you up.
Eat high-fiber foods like whole grains, oats, vegetables, fruits, legumes, and chia seeds
Fiber helps slow down your digestion. Outcome? You will be less likely to eat more or snack on unhealthy options. A 2015 study published in the ‘Annals of Internal Medicine showed that for those who have difficulty following a strict diet, just by increasing their fiber intake, they could lose weight. If you are a man, you should consume an average of 38 grams of fiber per day, and if you are a woman, 25.
Fiber is vital if you want to lose weight
Visceral fat yields fairly easily to aerobic exercise. Burning calories running, cycling, swimming … increases your heart rate and causes you to lose weight. A 2011 study, published in the ‘American Journal of Physiology, found that the idea is to run 12 miles per week to say goodbye to the belly forever.
Walking at a slow pace of 1.5 km / hour consumes about 100 calories
If aerobic exercise does not convince you, you can do others that we tell you HERE. And if you hardly appreciate the idea of sweating your 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 between 50 and 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 about 100 calories. In fact, research found that people who walk at a light pace of 5 km / hour burn 270 calories every 60 minutes.
Move over, don’t be lazy
Do weights: it makes you lose weight
Full-body strength training is important if you want to lose your belly. Weights help you build muscle, which will replace body fat. Strength training is one of the few activities you can do to boost your metabolism (the number of calories you burn while resting).
Weights help you build muscle, which will replace body fat
If you have never done weights, you can start practicing two days a week and increase the intensity and number of sessions over time. Be careful with injuries. Don’t demand more of yourself than you owe. 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.
Little by little, don’t get injured
Magnesium is very important
Magnesium regulates more than 300 functions of the body, 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.
A handful a day alone
Protein throughout the day
We already told you that consuming protein for breakfast was essential if you wanted to lose weight, but not only in the morning.
Eating these foods will help you stay full and maintain your muscles after training. As a general rule of thumb, you should have at least 70 grams of protein throughout the day.
If you train early, have a coffee before
since caffeine makes stored fat more available to burn when you start to sweat.
Some studies show that a coffee just 30 minutes before training on an empty stomach can help activate fat during exercise.
Machines that help burn fat:
Elliptical with touch screen
PRO spinning bike with power meter
Introduce pool training into your routines
It is one of the sports that burn the most calories per hour and tones the body the most. About 420 calories per hour are burned to do this exercise, in addition to exercising intensively in both the upper body and the lower part of the body.
Dress your meals with extra olive oil
in this way the circulation of fat improves and burns faster.
Eat oat flakes for breakfast
It is a food that helps control weight from first thing in the morning. Also, oatmeal is a food
very energetic and healthy that is used to supplement weight loss diets, thanks to the high content of fiber and nutrients that facilitate the absorption of fat.
Benefits of taking oatmeal before training
Helps reduce cholesterol thanks to essential amino acids, fiber and omega 3 acids.
It is an antioxidant.
Lowers blood pressure.
Bits of help reduce appetite.
Improves immune system.
It reduces the probability of suffering from type 2 diabetes or Mellitus (characterized by a high glucose level in the blood).
They are suitable for skincare.
It has expectorant properties; it facilitates the expulsion of substances contained inside the lungs.
It helps to lose weight, which is why it is usually included in weight-loss diets since they help retain fewer fluids and the fiber content helps eliminate fats and toxins better.