Diet
How to lose belly fat? The problem is not that belly fat makes us look bad, but in fact, belly fat is linked to many diseases such as type 2 diabetes, and cardiovascular disease. It improves the Psychic.
Therefore, getting 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 should
follow some steps to get rid of it in order to preserve your health and lose
your stomach effectively. It improves the Psychic.
How to lose 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 aids 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 of your body muscles work.
This will make you
stronger quickly, as well as allow you to quickly build strong muscle mass,
including abdominal muscles.
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 fast 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.
5- Belly fat and eat more
food
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.
7- Eat more fat! Belly
fat will disappear
Fats do not increase your
weight. But poor nutrition and lack of exercise increase your weight. Eating
fats actually help you lose fat. Your body will not store fat easily if you
give it a steady amount of healthy fats.
Fish oil is the best
source of fat for losing belly fat. Fish oil increases testosterone levels and
increases fat loss. Eat 6 grams of omega-3s a day to start.
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.
