How to Lose Weight Fast and Eliminate Abdominal Fat: Ten Tricks That Make You Lose Weight

How to Lose Weight Fast and Eliminate Abdominal Fat: Ten Tricks That Make You Lose Weight

 

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 fiber-rich foods like whole grains, oats, vegetables, fruits, legumes, and chia seeds, as they will fill you up more.

"Eat foods rich in fiber such as 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 to 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 grams of fiber a day.

WALK TO BURN CALORIES

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 kilometers 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 value 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.

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 amount of calories you burn at rest).

 

“Dumbbells 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, 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.

 

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.

 

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.

 

DRINK GREEN TEA REGULARLY

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.

 

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 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.

 

RELAX: STRESS MAKES YOU FAT

Stress can alter every part of your body, but the way you handle it can help you reach your weight loss goals. "I think most of the effect of stress is behavioral rather than neurochemical," says Cheskin. "It makes us eat more, because we use food as a substitute to deal with stress."

 

“If you think that you use food to 'fill' any void in your life, go to a specialist”

 

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 that you have a problem with food, and that you use it to 'fill' any gap in your life, go to a specialist.

 

TRY TO SLEEP MORE AND BETTER

If you don't rest, you gain weight. 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.

 

EAT FOODS WITH 'GOOD FATS'

There is no need to fear '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.