Excess belly fat doesn’t look pretty and it’s not easy to get rid of. But it is also dangerous because it is associated with various diseases. In this article, you will learn how to get rid of this fat once and for all.
How to get slimmer
Limit your calorie intake. When losing weight, it is not possible to lose weight in just one part of the body. If you want to lose weight, you need to lose weight all over your body and reduce your calorie intake. You can do this in two ways (ideally both): by eating smaller portions and choosing lower-calorie foods.
You should eat fruits, vegetables, proteins, and whole grains. Cut down on sugar, fats and empty calories that deprive your body of nutrients and cause belly fat accumulation.
Watch out for added sugar. Many doctors believe that sugar is one of the main causes of the obesity epidemic and that it is more dangerous than fat. Excess sugar leads to an increase in insulin levels, a hormone that causes fat storage.
Get in the habit of reading food packaging and look out for hidden sugars in drinks, sauces, cereals and pastries.
If you’re craving something sweet, choose something healthy like honey, dark chocolate, dried fruit, or Greek yogurt.
Realize that the more you eat, the more sugar your body needs. In the beginning it will not be easy to reduce the amount of sugar, but your body will quickly get used to it and it will no longer be a problem for you to do without it.
get rid of stress Stress leads to an increase in the hormone cortisol, which causes fat to accumulate in the abdomen. Many people also experience emotional eating and needless overeating.
Get rid of stress and the people who cause you stress. You should also reduce the amount of stress and anxiety you feel each day. Try to manage your time so that you don’t have to hurry all the time.
If you’re struggling with stress, try to sit down for a while each day, close your eyes, focus on your breath, and clear your head of all thoughts and worries.
Drink plenty of water. It’s important to drink enough to keep your body functioning properly, but many studies have shown that water also helps people lose weight faster. This is mainly because the water fills your stomach so you don’t feel hungry and overeat.
Try to drink at least 8 glasses of water a day. Drink a glass or two before each meal to help you have less appetite and eat faster.
Do aerobic exercise. Aerobic exercise burns calories and speeds up metabolism, allowing you to lose weight faster. You should exercise at least 30 minutes 5 days a week. You can run, walk, ride a bike or even swim.
Find exercises that you enjoy. When exercise is good for you, you have a better chance of staying longer.
Don’t skip meals. It sounds a little counterproductive, but if you skip meals, you’ll lose weight more slowly. The best way to speed up your metabolism is to eat frequently and in small portions. So it’s better to have six smaller meals a day than three large ones.
For now, skip the abdominal exercises. The tips will help you achieve stronger muscles, but since you still have a layer of fat on them, it wouldn’t be visible. First, focus on getting rid of that fat, and then you can start strengthening.
Track your progress and stay motivated
Find someone to work out with you and lose weight. Losing weight on your own is sometimes difficult, especially when you are around people who eat unhealthily and do not exercise. Find a partner with whom you can motivate each other, exchange tips and tricks and train together.
If you are competitive, finding a partner will help you because you want to get better results than them.
Keep a journal. Studies have shown that people who write down everything they eat each day lose weight faster than people who don’t write anything down. This is mainly because you feel responsible when you write everything down.
You can use an online calorie diary like My Fitness Pal or Calorie King. On these pages you can write down everything you eat and count your calories.
Compete. Write down your progress and measure yourself regularly. Always measure yourself at the narrowest part of the waist and lower stomach, about three centimeters below the navel.
Consider making progress once a week. For the most accurate results, weigh yourself in the morning before breakfast. It is best to weigh without clothes.