Belly fat surrounds vital organs and is in the muscles; a healthy diet and exercise are needed to eliminate it.
To lose belly fat, it is important to increase spending, strengthen her abdominal muscles and follow a suitable diet. It is also necessary to eliminate some bad habits such as tobacco and alcohol.
Diet Tips to lose belly fat
To lose belly fat, it is important to consider the amount of food you eat and the calories it contains. It is recommended to consume natural foods like fruits, vegetables and whole grains, as well as extra virgin olive oil. Lean proteins such as chicken or turkey (without the skin) and fish are also good allies thinness. Avoid at all costs simple carbohydrates such as white bread, or soft drinks, prepared foods, saturated fats and sweets.
Prefer asparagus, which acts like a diuretic and fight against water retention (which usually causes swelling), cucumber, which reduces water retention and increases the feeling of fullness (thus preventing you from overeating ), and kale, which maintains the same level of blood sugar, preventing cravings that you bring that excess calories.
Cook steamed or baked, boil or grill food, but avoid fried foods and stews. Drinking plenty of water (at least two liters per day) not only moisturize your skin and eliminate waste from the body, but also to mantain an ideal weight and ensure the proper functioning of the intestinal transit.
Create a deficit of 500 calories a day should help you lose about 1 kilo of fat per week.
Recommended exercises
A balanced diet must be combined with a series of aerobic and strength training exercises to lose belly fat effectively.
Increase your cardio sessions, with activities such as walking or running.
You can also start with moderate activity such as exercise bike, at your own pace for 30 minutes, then you can increase the intensity ascent mode for 30 minutes longer.
ABDOMINAL EXERCISES
Alternatively, you can start with ab workout, then alternate with a cardio workout as running or jumping rope. This type of intense exercise can effectively tone the belly area if done for at least 30 minutes.
These exercises are focused on the abdominal area and not only help to refine the size by reducing abdominal fat, but also strengthen the abdominal muscles, causing weight loss.