Diet
How to get rid of belly fat? Suffering from belly fat and fat accumulation around the belly area? The problem is not that belly fat makes us look bad.
In fact, belly fat is linked to many diseases such as type 2 diabetes, and cardiovascular disease.
Therefore, How to get rid of belly fat has great benefits for your health and can help you live longer. Anything over 40 inches (102 cm) in men and 35 inches (88 cm) in women is known as abdominal obesity.
If you have a lot of excess fat in your abdominal area and want to burn belly fat, then you must follow some steps to get rid of it in order to preserve your health and lose the stomach effectively
How to get rid of belly
fat?
Ways to get rid of belly
fat
1- Stop doing abdominal exercises
Did you know that abdominal exercises will only strengthen your stomach muscles? And you will not burn the belly fat that covers the abdominal muscles. Reducing grease spots is a myth and not true.
By doing abdominal exercises 200 times a day, you are wasting time and effort. Also, abdominal exercises can cause lower back pain, sagging shoulder muscles, and placing the head in the forward position.
Lower abdominal exercises do not cause these problems, but they also do not affect belly fat.
2- It should get stronger to deposit belly fat
Strength training builds muscle mass, prevents muscle loss, and helps with fat loss. And the best of these exercises are squatting and weight-bearing. Your back muscles keep you up from the back, and your stomach muscles work from the front.
Both muscles during squats and weight training exercises will prevent your body from collapsing due to weight. Weight lifting and squats will allow you to squeeze your body with heavy weights, making all the muscles in your bodywork.
This will make you stronger quickly, as well as allow you to quickly build strong muscle mass, including abdominal muscles.
Focusing on certain areas to get rid of belly fat is still not real, but these exercises will strengthen your stomach muscles and reduce the size of your waist, and will help you How to get rid of belly fat.
3- Eat healthy food to fight belly fat
You can do exercises and get strong abdominal muscles, but if you eat fast food a lot, you will not lose belly fat.
Therefore, you should stop eating processed foods and eat integrated and unprocessed foods such as:
- Proteins: meat, poultry, fish, whey, eggs, and cheese.
- Vegetables: spinach, cauliflower, salad, kale, cabbage.
- Fruits: Banana, orange, apple, pineapple, and pear.
- Fats: olive oil, fish oil, natural butter, nuts, flaxseeds.
- Carbohydrates: brown rice, oats, pasta, quinoa.
It doesn't need to be perfect, as eating fast food actually helps with fat loss by keeping your hormones high.
But don't overdo it. Eat fast food at only 10% of your meals, as a maximum. This means eating 4 quick meals a week if you eat 6 meals a day.
4- Belly fat will disappear by eating fewer carbohydrates
The body needs carbohydrates for energy. But the problem is that people eat more carbohydrates than they need, and thus the body will store the excess carbohydrates as fat. And in this way, belly fat is most likely to be formed.
So if you are not a lean person and need to eat a lot of carbohydrates, then cut back on your carbohydrates. Eat fruits and vegetables with every meal. But reduce your intake of potatoes, pasta, oatmeal, bread, and only eat them after you exercise.
5- Belly fat and eat more food
How to get rid of belly fat You should know that eating more healthy foods will not make the fats build up in your body. Especially if you exercise 2-3 times a week. Starving yourself is a big health mistake. Correct nutrition is important for several reasons:
- Get energy: Food is the body's energy. Your body uses food to lift weights, work, and digest. Lack of food means a lack of energy in all activities of life.
- Fat loss: Eating healthy and appropriate foods helps you lose fat, as protein makes you feel full and is the highest nutrient in the thermogenic effect, and healthy fats help you lose fat.
- Preserving muscles: If you starve yourself, the body will burn muscle so that it gets energy and not fat, and you will become thin and also have fat in your body.
Feeling hungry means that you are not eating enough food. Don't worry about calories, just eat breakfast, then eat every 3 hours, including after you exercise. Eating healthy foods most of the time will make you lose belly fat.
6- Protein to get rid of belly fat
Protein has a thermogenic effect more than other foods. Your body burns more proteins for energy than carbohydrates and fats.
Therefore, diets rich in protein work well in burning belly fat. So you have to eat protein with every meal without worrying about calories.
8- Reduce body fat
For men, belly fat is the last place you will lose weight. If you suffer from gynecomastia or double chin, you will have to reduce body fat in order to be able to reduce belly fat by following the following steps:
- Strengthen your body: Train vigorously and maintain your muscles, this aids in fat loss and helps you stick to the diet.
- Eat healthy food: Eat breakfast, then eat food every 3 hours. Eat proteins, vegetables, and fruits with every meal. Eat carbohydrates only after exercise. Drink 2 cups of water with every meal.
- Do aerobic exercises: For 15 minutes after you finish your regular exercises, do 3 times for 45 minutes every week. If your body fat percentage is less than 15%, eat healthy food only, and make your body stronger. This will lead to loss of fat in your body and thus you will lose your belly fat.
9- Always stay motivated
Looking at your stomach in the mirror gives you an imprecise impression. What you see is influenced by what you eat and drink, and light also affects, this is in addition to your perception.
Measure body fat every
two weeks using a lipid meter. It does not have to be accurate, but what is
important is that it should decrease or not rise.
Also measure your waist
circumference every two weeks, if you rely on exercise and healthy food, this
will make you lose a lot of your waist circumference.
Take pictures of yourself every two weeks, from the front, back, and side, so you can feel the change over time.
10- Drink fat burning drinks
There are many drinks that are believed to burn belly fat, such as:
- Matcha green tea: It is the highest quality tea among all types of green tea, and it is one of the strongest drinks for getting rid of belly fat and improving health.
- Ginger tea: Ginger root is known for its ability to improve digestion, and it also increases thermogenesis in the human body. Therefore, drink a cup of fresh ginger tea daily to burn belly fat quickly.
- Water: You must keep your body hydrated, as this is important for the fat-burning process. The body needs water to break down fat cells and get rid of the toxins that come out during this process.
- Fruit juices: Juices may not aid in the fat loss process, but they may aid in weight loss. Replace fizzy and processed drinks with natural, sugar-free juices. Vegetables, cranberries, pomegranates, and acai are the best options for obtaining healthy juices, which also benefit the body with many health benefits.
