Of course, getting rid of excess abdominal fat is an issue that interests many people. There is no miraculous method here, only consistency and adherence to simple life rules help.
Below are practical steps and recommendations that you can easily follow in everyday life:
Daily activities (most importantly!)
The main secret of abdominal fat loss is creating a total calorie deficit. Only abdominal exercises (for example, crunch) do not dissolve fat, but strengthen muscles.
- Fast walking: Walk fast for 30-45 minutes every day. This increases heart rate and forces fat reserves in the body (including visceral fat in the abdomen) to burn.
- Stress reduction: Cortisol (stress hormone) increases fat accumulation around the abdomen. Therefore, avoid getting nervous by meditating, taking light walks, or engaging in your favorite activities.
- Quality sleep: Sleep peacefully for 7-8 hours a day. Insufficient sleep increases the level of the hunger hormone (green), stimulating appetite and leading to fat accumulation.
- Strengthening abdominal muscles: Include exercises like "Plank" (support) and "Bicycle" in your daily schedule. This stretches the muscles and makes the figure beautiful.
Drinks to drink
Consuming fluids accelerates digestion and metabolism.
- Drink plenty of water: Drink at least 2-3 liters of clean water per day. Water washes away toxins, and a glass of water drunk before meals helps you get full quickly.
- Green tea: Green tea contains antioxidants that help break down fats. Drinking 1-2 cups of hot green tea a day is very beneficial.
- Ginger and lemon water: Warm water with a piece of fresh ginger and a few drops of lemon juice improves diarrhea.
- Give up: Give up sweet carbonated drinks, packaged juices, coffee with cream, and sweet tea completely, as they contain too much hidden sugar and empty calories.
Eating schedule and products
Abdominal fat loss is 80% dependent on nutrition.
- Increased protein intake: A protein source must be present in every meal (eggs, chicken breast, fish, cottage cheese). Protein keeps you well-fed for a long time and helps maintain muscle mass.
- Fiber intake: Eat plenty of vegetables, greens, and fruits (especially apples). Fiber improves digestion, normalizes intestinal function, and reduces abdominal swelling.
- Beneficial fats: Consume healthy fats such as olive oil, nuts, avocado, and fatty fish (scumber, salmon) in moderation. They are essential for the body and contribute to metabolism.
- Limit white flour and sweets: drastically reduce white bread, sweets, cakes, and pastries. These products increase blood sugar levels and accelerate fat accumulation.
- Small portions: Eat in small portions 4-5 times a day, not 3 times a day in large portions.
Reminder
Be patient. Belly fat doesn't disappear in a week. To achieve the best results, you need to consistently follow these rules for at least 4-6 weeks.
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