How to burn belly fat: Over the years, bad eating habits, pregnancies, sedentary life, menopause, and many varied causes make our belly gain inches through the accumulation of abdominal fat. Love handles are usually an aesthetic issue, but in excess, they can affect our health since the accumulation of fat can alter the functioning of our body and predispose us to suffer certain diseases.
Do you want to know how to burn abdominal fat? If the answer is yes, pay attention to the following HOW TO tricks. Here we will talk about methods that will help you lose belly fat, such as reducing creams, the most effective diet to lose belly or the best exercises to burn fat.
Let’s do it!
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Are you aware that nerves and stress can make it difficult to lose weight? Living in a constant state of stress can be harmful if we talk about gaining weight, especially in people who this state causes to turn to food to have calming anxiety, but it is not the only reason. In stressful situations, the body releases much more cortisol, which causes the abdomen cells to increase in size. They are more sensitive to hormonal changes than other parts of the body.
In conclusion, if you are wondering how to lower your belly, you should know that first of all, you must manage your nerves, tension, stress and anxiety as best as possible so that you will prevent the body from getting out of balance, eating more than necessary and tend to accumulate more fat. To reduce stress effectively, you can play sports, such as running or walking, but you can also calm your mind and body through yoga or take deep breaths when you feel overwhelmed.
Here you can read about How to relax through breathing.
Follow a diet to lose belly.
Maintaining healthy habits is essential to feel good and eliminate abdominal fat. If you have accumulated fat in the abdominal belt, carrying out a specific diet to lose belly is one of the keys to help reduce the volume of your belly.
The diet to lose fat should be based on the consumption of vegetables (spinach, broccoli, kale, peas), proteins (lean meats, turkey, chicken, tofu, fish), and healthy carbohydrates, which is, no processed (rice, quinoa, potatoes). In addition, you can add sunflower, sesame or pumpkin seeds to your dishes, perfect options to make your dishes more nutritious and less caloric.
On the other hand, if you want to lose belly effectively, you should put aside ultra-processed foods and refined sugars, reduce alcohol consumption, avoid sauces and dressings by substituting herbs and spices, and reduce the intake of inflammatory foods.
Have a good breakfast and a light dinner
One of the best methods that will allow you to face the challenge of eliminating abdominal fat is to have a healthy breakfast and a light dinner. Breakfast is one of the most important meals of the day since it provides us with the necessary energy to keep us under control each day and, in addition, has an “anti-accumulation of kilos” effect, since our metabolism is activated and begins to burn before and after faster than at any other time of the day. Therefore, having a complete and healthy breakfast is the key to losing a belly and, at the same time, avoiding drops in glucose that lead us to eat some hyper caloric food to recover.
On the opposite side, we find the dinner that must be light because while you sleep, the body is in energy-saving mode, which makes the metabolism slower and, therefore, it cannot burn as much fat. Although we secrete growth hormone while we sleep, responsible for transforming fat into muscle, if we eat a lot before going to bed, adequate hormone levels will not be released, which translates into a greater accumulation of fat, especially in the abdominal area.
If you enter here, you can discover several Breakfasts to lose weight and make light dinners.
Be careful with the drinks.
Some drinks are counterproductive if you want to burn belly fat. Take note:
Reduce your beer consumption
Do you like your beer cold? So, please write down this advice to know how to lower your belly without giving up its flavor since beer can be very healthy in its right measure. The recommendation is not to abuse beer or other alcoholic beverages, especially if you desire to lose belly. , the idea is to settle for half a beer. And remember: by stopping drinking alcohol, you can reduce your abdominal girth by up to 28%.
Watch the consumption of diet sodas.
Soft drinks are usually very caloric. Although some are called light because they have fewer calories, you should not ignore their fructose concentration, which is very high and can contribute to fat accumulation, especially in the abdominal area. Therefore, some nutritionists warn that these soft drinks are also related to unhealthy lifestyle habits.
On the other hand, although fructose does not trigger blood sugar levels like glucose does, abusing it can have consequences such as increased triglycerides that make it difficult for the body to burn fat effective so that it can accumulate in the abdominal area, as found in the North American study carried out by Plos One in which 1,454 participants (741 men and 713 women) were analyzed for 10 years.
During this time, it was possible to associate non-caloric sweeteners used in light soft drinks with greater weight, a larger waist and a greater predisposition and incidence of abdominal obesity.
Eat spices with fat-burning power.
Some foods can help you burn fat and lose those pounds accumulated in the float or abdominal belt. To do this, increase the presence of spices in your dishes, betting on those with high fat-burning power such as the following:
- Pepper: it has a thermogenic effect. It helps to increase basal metabolism, which translates into burning more calories even while at rest.
- Turmeric: contains curcumin, a substance that facilitates the emptying of the gallbladder and helps with the digestion of fats. If you have stones, you should use this food with care.
- Cayenne: This hot pepper contains capsaicin, a substance that helps burn fat. A small amount of cayenne can be effective to reduce the abdomen.
Try to rest well
Good sleep is essential to rest your body and mind correctly, and, believe it or not, at first, rest is also related to eliminating fat from the abdomen. The idea is to seek balance, since sleeping less than 5 hours a day is as bad as sleeping more than 8 hours each day, since both tendencies lead you to accumulate more abdominal fat, among other problems.
In this sense, not sleeping the recommended time (between 6 and 8 hours a day) can cause alterations in insulin production. Alterations can lead to the body asking you for more glucose and, therefore, you end up giving in to the temptation to eat excess fats and sweets.
Remember, too, that snacking something in the middle of the night will be counterproductive if you want to lose abdominal fat because during those hours, your body is in energy savings, and you can gain more weight than in the busiest time of the day.
We recommend you read these other articles on Is it bad to sleep a lot? and How to sleep 8 hours a day.
Do exercises to burn belly fat.
Sport is essential to be able to burn fat and convert it into muscle. Therefore, the winning tandem is to combine cardio activities with strength exercises, in addition to a healthy, varied and balanced diet.
Cardio activities are the best when it comes to losing weight and burning fat. If you want the results to be seen in a short time, any aerobic exercise will be your greatest ally. Walking, running, cycling, swimming or dancing are some of the perfect activities to achieve your goal. And it is that through cardio, the irisin hormone is activated, responsible for transforming white fat, that is, the harmful one, into brown or good fat, that is, the one that helps us burn calories when we increase our body temperature. Performing a cardio activity about three times a week, you will quickly notice the results.
Discover here a cardio routine for beginners in the gym.
Any strength exercise focused on the abdomen will help you burn fat and define this area if you want to gain tone and muscle in the abdominal area, bet on the following exercises.
It is characterized by activating the abdominal wall without putting the back at risk. The idea is to put your abs in tension, maintaining the posture as a block. You do not have to hold in this position for a minute or two, you can do series of 30 to 45 seconds, and it will be just as effective.
Learn more about the Benefits of abs on a plank or isometric plank and how to do them.
To do the leg raise and to work especially the legs and abs in the lower area:
- Lie on your back, with your hands resting on the floor.
- Raise and lower your legs without touching the ground, staying more or less a foot from it.
- Do sets of 10-12 reps for the most effective.
There are numerous versions of hypopressive abdominals, but we want to explain the most suitable one to end the prominent gut. It would be best if you sat in the Indian position, lengthened your back and place your hands on your knees with your elbows out. In this position, take three deep breaths: breathe in through your nose and breathe out through your mouth as if trying to blow out a candle for a mental count of 6, slowly noticing how your belly hardens. Then change the crossing of the legs and repeat the breaths three times. Performing hypopressive abs every day, you will be able to reduce your waist a few inches, destroying the fat around it.
Here you can learn Breathing exercises to reduce the abdomen and How to do hypopressive abdominals.
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Use a reducing cream.
Using a fat burning cream can also effectively reduce the abdominal belt by a few inches and get rid of the fat that has accumulated in it. Combining a healthy diet with regular exercise will be much easier to burn abdominal fat.
You can bet on reducing creams made from natural ingredients such as guarana, caffeine or lemon. Also, for those that produce a hyperemic effect, that is, that activates blood flow, and a heating effect in the area helping to destroy accumulated fat. Remember: liposculpture cosmetics will help you burn localized fat more effectively.
You can also prepare some natural recipes to apply to the abdomen and facilitate the dissolution of accumulated fat. Here you can know some recipes for homemade creams to burn fat.
How to burn belly fat, Belly Fat Cutter