In addition, it is one of the most complicated parts to eliminate when starting a weight loss program, and if you want to obtain a “six pack” that you envy, you don’t even talk about it.
No matter how much we do sit-ups and eat salads, we cannot reach the Roman and Greek standards of beauty. In fact, the stomach is one of the main points of fat accumulation, both in men and women.
Additionally, sit-ups, even if you think about them, are not always the best option. As it is natural to want to lose abdominal fat and it can also cause health problems (increases the risk of high blood pressure, cardiovascular diseases or type II diabetes), here are the best tips that will help you get the body you always have. dreamed of this summer.
1) Eat more fiber
You’ve heard it a thousand times, but here’s one more: foods high in refined carbs and sugar don’t actually satisfy your hunger, so you end up wanting more. On the other hand, those that contain fiber, such as whole wheat bread, oats, vegetables, fruits or legumes, will always satisfy you more, because they help slow down digestion.
As Prevention magazine reports: A 2015 study published in the Annals of Internal Medicine showed that people who had difficulty following a strict diet lost weight simply by increasing their fiber intake. The recommendation for adolescents, young people and adults is 20 to 35 grams per day.
2. Walk every day
It’s true that if you have a sedentary lifestyle, due to your job, you sometimes have a hard time finding time to exercise. However, walking is free and a healthy, comfortable and easy way to lose weight. Think about all the benefits it can bring you: you will reduce the risk of suffering from cardiovascular diseases by 30%, but also the risk of depression, according to certain studies. You will also strengthen your bones (four hours of walking a week can reduce the risk of hip fracture by up to 43 percent) and improve the health of your heart, preventing heart attacks and obesity.
People who have difficulty following a strict diet have lost weight simply by increasing their fiber consumption.
One of the most important studies on the relationship between walking and weight loss was published in 2008 in the Journal of Physical Activity & Health. It concludes that women between 18 and 40 years old need to walk 12,000 steps per day (about 9.5 kilometers) to see effective changes on the scale. Men, on the other hand, can afford to travel a shorter distance, about 8.5 kilometers. So, dust off your sneakers and get out of the house.
3. Limit stress and get a good night’s sleep
This is nothing new, stress often pushes us to eat more, as it is a way to relieve the anxiety we feel. Let’s face it, sometimes it’s easier to eat to feel better than to face problems. That is why it is important that you know how to recognize the situations that stress you in order to avoid them, and if this is impossible (for example, if they are work-related), it is best to combat them by other means: exercise, meditation, recognizing what you cannot change or a restful sleep.
As for rest, it is also essential. Contrary to popular belief, too much sleep is not good for your health, but too little is even more harmful. A 2017 study in the United Kingdom found that people who slept five hours or less ate 285 more calories the next day, compared to those who slept seven hours or more. In addition, people who got little rest opted for fatty and low-calorie foods. Stress and sleep go hand in hand, so opt for relaxation and good sleep hygiene.
4. Goodbye to alcohol
It’s difficult, we know, but no one said it would be easy. Furthermore, to show yourself you have to suffer. You know the theory: to lose weight, you just need to eat fewer calories, but that can be difficult when cravings start to hit. So what to do? The best thing you can do is get rid of empty calories, and that includes alcohol or, of course, sugary drinks. Sometimes the two get mixed up, which is a real time bomb.
According to one study, people who sleep five hours or less tend to eat 285 more calories the next day.
Excessive alcohol consumption can overload the liver because it prioritizes processing alcohol over other nutrients and then stores protein or carbohydrates as fat in the body. Alcohol contains unnecessary calories. If you can’t nip it in the bud and want to start cutting back, some studies recommend one drink a day for women and two for men. Remember, however, that some drinks are more fattening (and of course more harmful) than others.
5. Drink water with lemon
If you read this section regularly, you already know that metabolism is the process by which your body transforms the food you consume into the energy it needs. The faster this process is (rapid metabolism, as they say), the thinner we will be. A good idea in this case is to drink water with lemon, which offers many health benefits that directly impact abdominal fat.
However, it is recommended to drink it on an empty stomach, that is, in the morning when you wake up. It helps detoxify the liver so that it works better, reduces appetite, eliminates fat deposits and, in other words, improves the aforementioned metabolism.
6. Do weight training
We were talking about metabolism and weight also plays a role in this function. The more muscle you have, the more calories you will burn because muscles are more metabolically active, although many people make the mistake of focusing only on cardio when trying to lose weight. According to a study published in the Harvard School of Public Health, a 20-minute weight lifting session helps combat and reduce abdominal fat.
7. Be careful with sugar
I’m sorry. Sugar is a substance in which the calories are highly concentrated and has practically no nutritional value. Not only does it make you gain extra kilos, but it also accelerates the storage of fat in the abdomen.
Additionally, sugar increases insulin levels, which is directly related to obesity. It can also cause insulin resistance, which will lead to additional storage of abdominal fat.
Show Hide summary
My name is Sophie and I am the editor of contrepoint.info, a website dedicated to news, culture and lifestyle. I have always been passionate about writing and decided to make it my career by becoming a web editor. I work at contrepoint.info and I mainly deal with the lifestyle section. I like to share my discoveries and favorites with readers, whether in terms of fashion, beauty, decoration or gastronomy.
