Abdominal fat surrounds vital organs and lies underneath the musculature. To reduce belly fat, it’s important to increase physical exercise, strengthen abdominal muscles, and follow a dietary plan which eliminates bad habits, like smoking and drinking.
DIET AND DIETARY ADVICE
You must be conscious of the amount of food you eat, and the calories you consume, in order to lose abdominal fat.
Eat natural foods, like fruits, vegetables, and whole grains, along with raw, extra virgin olive oil. Lean meats are also preferable, especially chicken, skinless turkey, and fish. Avoid simple carbohydrates like white bread, refined pasta, carbonated drinks, pre-cooked foods, sweets, and saturated fats.
Add vegetables to your diet, like asparagus, that are diuretics. This reduces water retention, which provokes stomach swelling and inflammation. Cucumbers reduce water retention and also create a feeling of satiety, which will help you avoid over-eating. Kale maintains blood sugar levels constant, which will help reduce cravings that only lead to excess calorie consumption.
Use cooking methods like boiling, steaming, grilling, baking, and poaching, while avoiding fried foods and gravy.
Drink lots of water – at least 2 liters a day – which hydrates your skin and body, reduces residual toxins, and keeps things flowing through the intestines, while keeping you at a healthy weight.
Put yourself in a calorie deficit of 500 calories a day, which will set you up to lose around 1 kilo a week.
Along with diet, you must also perform a combination of resistance exercises and aerobic training, which is the best way to lose belly fat.
AEROBIC AND STRENGTH TRAINING
Maximize your cardio sessions with activities like walking or running.
Begin with a moderate activity like stationary biking at a leisurely pace. After warming up for a few minutes, increase your intensity by increasing resistance, spending at least 30 minutes combined with both exercises.
Start a strength training regimen, with a good ab workout. After finishing the abs, switch to some type of intense cardio, like running, jump roping, or varied types of jumping. Do at least 30 minutes of abdominal exercises and intense cardio combined.
These exercises focus on the abdominal region, and reduce the size of your belly not only by burning fat, but also by strengthening your muscles, which will even further reduce your weight.