If you have decided to get in shape and would like to improve your appearance, we propose the best tricks and ways to be able to lose belly fat. It must be recognized that it is a quite conflictive area and that many people It is difficult for them to lose weight in this part. There is nothing impossible, although you have to be realistic, totally remove localized fat completely it is a task that will cost a lot of effort, but you have to try.
The abdominal part is one of the most difficult areas to eliminate, one of the most hated, and many men know that. Women also process that aspect, either due to hormonal circumstances or because they have gone through a pregnancy. But there are practical tips and tricks that can help.
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How to lose weight effectively
To start wanting to lose abdominal fat you have to start losing those extra pounds. We will start by knowing our lifestyle and calculating our basal metabolism. From here we will create our own calorie diet to reduce the calories that we are consuming. Second step would be to help make a higher caloric expenditure based on cardiovascular exercises and strength training to gain muscle mass.
In order to calculate the basal metabolism we will calculate it with these mathematical formulas created by Harris-Benedict, The result of this equation is the calories your body needs per day:
- Man = (10 x weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
- Woman = (10 x weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Tricks to lose belly fat
The first of all is to start by reducing our calorie intake by excess and create a caloric deficit. If we like to eat between meals a lot, we will have to eliminate all those sweets, snacks or soft drinks that are adding calories that we do not need.
Eat more fiber and protein foods
We know firsthand that foods rich in carbohydrates should be tried to reduce them of our diet. There are people who transfer these carbohydrates into fats in their bodies, and they also focus on areas such as the hips and belly. Sugar must also be eliminated of the diet, since its caloric potential is transformed into fat.
To reduce all these cravings you can substitute all these foods in other cwith a large amount of protein. Proteins help control appetite more and will satisfy us a little more. Foods rich in fiber also help alleviate hunger and can be found in whole foods, fruits, vegetables and legumes. Increasing 10 grams of fiber in our daily diet we can reduce up to 3,5 percent of visceral fat. The recommended intake for this monitoring would be 20 to 35 grams a day.
Not to drink alcohol
We know that avoiding its consumption is difficult, but we must assume that alcohol adds a lot of unnecessary calories to the body and especially if it is taken with drinks rich in sugar. Must avoid all those empty calories and thus we will help our liver. The usual thing would be to have one drink of alcohol a day for women and two drinks for men.
Drink water with lemon
Esto will help in some way to reduce fat deposits. It is shown by some studies that drinking lemon water helps improve metabolism and reduce appetite. It is best to take it in the morning on an empty stomach. You will observe how it helps to make the digestion of all the food we eat much better and will detoxify the liver so that it works much better.
Sport is another of the alternatives to lower the waist. The best combination is do some cardio together with a specific workout for abs. But don't just focus on cardio either, as you can spend 20 minutes lifting weights and help reduce belly fat.
Among the exercises that you can practice, it is very effective the isometric plate. It is a practice that can be done using force and reducing back pain or injury. The important thing is to tighten the abdominal part and do series of 30 to 45 seconds.
Exercises sit-ups with leg raises it is also another way of not straining the back. It will be done with the body lying on its back, the hands supported and doing various exercises with the legs, without touching the ground.
Other exercises that we can recommend are how to do lower abs, oblique or isometric. If you are interested, you can also investigate how doing sit-ups correctly and follow a consistent routine so you don't miss a beat and see the results effectively. Keep in mind that you have to be constant To be able to see your goal, at first it is always difficult to get used to it but around 12 to 14 days you start to see results and it encourages you to keep moving forward.