The secret to losing belly fat isn’t crash dieting or beating yourself up. The best thing to do is to make small, more effective, and easy to incorporate changes in your life.
We are losing belly fat, the biggest enemy of regular exercisers who doesn’t see the desired results despite so much effort and difficulty day after day, and among the worst enemies to our health. It is one of the Days and many years live daily. Today we give you tips and tricks to lose belly fat more effectively.
· Forget the sugar
Added sugars are unhealthy and harmful to our bodies, so we need to eliminate added sugar from all our dietary options to lose those uncomfortable belly rolls. Some studies claim that the average American eats about 150 pounds of sugar each year, which means, in some cases, more kilograms than their total body weight!
Sugar is not only high in calories but also has no nutritional value, which is why we store more fat in our bellies. So we should eliminate refined and added sugars and choose natural sugar-free alternatives. Drinks like coffee or natural juices are choices. And switch the number of carbonated beverages we drink.
· Do aerobic exercises to lose weight
In addition to improving your body, aerobic exercise also improves your heart health and your overall health. According to recent research, aerobic exercise is the best way to help us lose belly fat.
By doing cardiovascular workouts, such as brisk walking or light jogging, you can effectively reduce belly fat, which is situated near the internal organs and is the most dangerous.
There are different theories about what exercise is best to incorporate into a weight loss program. However, an eight-month study of 196 overweight participants ages 18 to 70 at Duke University Medical Center showed that aerobic training was better than other types of exercise in achieving significant weight loss.
· Do strength exercises with weights
Resistance exercises may not burn you as many calories as aerobics, but it’s not a worse option but a different one, so we shouldn’t forget about them.
According to a study by the Harvard School of Public Health, the benefit of lifting weights is that it slims your waistline. This study found that a 20-minute weight-lifting routine can help fight and lose belly fat. It means that doing resistance training or, better yet, combining it with aerobic exercise can help lose belly fat while increasing or preserving muscle mass.
· Drink water with lemon
Lemon water does not directly control the loss of belly fat, but it provides several health benefits that positively affect your body regarding reducing fat and belly fat.
Especially drinking lemon water in the morning on an empty stomach is very beneficial. It is due to lemon water’s ability to increase the acidity level in the stomach, which improves digestion and benefits breaking down the food we eat more efficiently. In addition, it aids in detoxifying the liver and makes it function more appropriately.
· Eat foods rich in fibre
The benefits of fibre are many, such as dropping the risk of diabetes, high cholesterol, heart disease, constipation, and digestive problems.
We all require more fibre in our diet. For example, 90% of Americans do not get the recommended daily amount of fibre, and how much is sufficient to meet the daily requirement? Women should eat 21 to 25 grams of fibre daily, while men should eat 30 to 38 grams daily.
The best bases of dietary fibre are fruits, whole grains, vegetables, legumes, quinoa, beans, chia seeds, kale, oatmeal, and berries such as strawberries and berries. blueberries
· Go ahead with green tea
Tea is one of the good drinks you can drink, especially green tea, which has been shown to help eliminate constipation. The active ingredients that make green tea increase the levels of hormones that send signs to fat cells to break down and issue fat as energy.
The American Journal of Medical Nutrition states that drinking green tea helps decrease the percentage of body fat, especially in the abdomen.
· Control carbohydrate intake
No, it is not about eliminating carbohydrates because they can be harmful. But you’ll need to avoid high-carbohydrate foods and cut back drastically at first, according to the US National Institutes of Health Studies.
A controlled carbohydrate diet intends to lower the glycemic index, which is how a food raises blood glucose levels. A belly loss diet should be 43% calories from carbohydrates and 39% from fat (ex. EVOO or avocado or nuts, for example), a standard diet based on 55% calories from carbohydrates and 27% fat.
Remember that losing weight and belly fat is not just about one thing; even normally, you usually can’t do it; That’s because you’re missing one of the three keys to healthy weight loss. You are improving your diet, and exercise is not the only thing you need to achieve your goal.
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