Quickest way to lose belly fat
How to remove tummy quickly and safely
There is no magic bullet for reducing belly fat, but some nutritional tips, exercise, and lifestyle changes can help.
With a bit of patience and persistence, there are things you can do to prevent bloating and burn belly fat.
Do you want to know how to get it?
Burn more calories than you consume
Try to eat at a 500 calorie deficit diet each day to lose a pound a week.
But it is not advisable to eat less than 1,200 calories a day, as it can impair physical and mental function.
Incorporate high-intensity exercises
The higher the intensity, the more calories your body will burn, and it will continue to burn after your workout.
Some exercises are especially effective to burn fat from the abdomen area and the rest of the body:
– Running on a slope
If you are using a treadmill, try raising the incline of the machine. Running on a slope burns more calories than running on a flat surface, and you will also build more muscle.
The amount of extra calories you burn on a slope depends on your speed and weight.
– HIIT (High-Intensity Interval Training)
Instead of a long, low-intensity cardio workout, the HIIT (fast, intense intervals) cardio method. They are sessions of 20 to 30 minutes in which different muscle groups are worked and in which exercises are alternated for 30 seconds, with breaks in between.
This form of cardiovascular training increases the afterburner effect. That is, it allows the body to continue burning calories long after the workout ends.
Increase your fiber intake
In addition to promoting the proper functioning of the digestive system, fiber helps you lose weight by making you feel more satiated with fewer calories.
It helps avoid overeating by regulating blood sugar levels.
It is advisable to consume at least 25 grams of fiber a day.
Don’t cut back on carbs.
Although it may seem counterintuitive, carbohydrates, and particularly resistant starches and complex carbohydrates, are very much needed.
Resistant starch, which we can find in foods like legumes, can increase metabolism because it takes more effort to metabolize them. The same happens with complex carbohydrates, such as those in cereals and vegetables, with a high nutritional value.
Eliminate processed foods
You will eliminate unwanted fat and provide your body with vital nutrients.
Keep your stress under control.
When you’re constantly stressed, cortisol levels skyrocket.
The stress hormone stimulates the appetite, which is why some stressed people find comfort in junk food.
Too little or too much sleep can stress and regulatory hormones out of control and lead to weight gain.
Lack of sleep can increase your ghrelin levels (the hormone that promotes hunger), causing your appetite to increase the next day.
Reduced sleep can also lead to tiredness during the day and less physical activity, which may be another reason why people who regularly don’t get enough sleep tend to gain weight.
- Lack of sleep makes us fat.
Drink water frequently
Dehydration makes it harder to tell if you’re hungry or just thirsty.
A tip: When you are tempted to snack between meals, drink a glass of water and wait a few minutes. So you can tell if you are hungry or not.
Water also helps food move through your digestive system, reducing feelings of bloating.
Never skip a meal
If you think that skipping a meal saves calories, you are wrong.
Skipping breakfast or any other meal will make you hungrier at the next meal and more tempted to eat unhealthy foods.
Being hungry will also cause you to eat faster than usual, which will cause you to lose the signals that indicate that you are satiated and cause you to overeat.
Quickest way to lose belly fat, BellyFatCutter