The belly is one of the areas of the body where fat accumulates most easily, and also where it is most difficult to eliminate.
However, there are ways to lose belly effectively and in a short time.. Get to lose belly with the help of a good diet, exercise and these tips that we give you below.
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How to lose belly quickly and effectively
If you want to eliminate excess abdominal fat and lose belly in a short time, here are some tips you can follow at home to lose belly.
1. Drink plenty of water
A first step to lose belly and in general to lose weight is to drink large amounts of water. Drinking about 2 liters of water a day allows us to prevent fluid retention and constipation, helps to create a satiating effect and to eat less, so it helps to reduce abdominal fat.
2. Foods with fiber
Another of the ways to lose belly effectively will be to consume foods that contain fiberespecially if this is of the soluble type. Soluble fiber also has a natural satiating effect, which helps you eat less and helps you lose belly. In addition, it helps reduce the amount of calories absorbed by the body.
Flax seeds, avocado or legumes are some of the foods that contain this soluble fiber that will help you lose weight and lose belly quickly.
3. Diuretic foods
Diuretic foods are beneficial to help you lose weight, but they will be especially effective if you are looking to lose weight. Fruits such as pineapple and grapes or vegetables such as asparagus or artichokes help you fight fluid retention and abdominal swelling, so they are perfect if you want to eliminate belly fat.
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4. Reduce carbohydrates and fatty acids
Just as we can include in our diet foods that help us to combat fluid retention and swelling of the belly, we must also omit those foods that affect the proper functioning of digestion or contribute to that accumulate belly fat.
Some types of carbohydrates and fatty acids contribute to increase abdominal fat, so you should reduce them or change them for starchy carbohydrates, which help improve metabolism and slim down that area.
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5. Avoid sugar, salt and alcohol
The same goes for sugars, which are related to the gain of volume in the abdominal area. gain of volume in the abdominal area. Salt, on the other hand, produces fluid retention, so reducing its consumption will help prevent abdominal swelling and reduce belly fat.
Regular alcohol consumption is also related to the accumulation of abdominal fat, and reducing its consumption will help to lose belly that may have been generated by its intake.
6. Eat right
It’s not just what we eat that matters, but how we eat. Eating calmly and chewing well will help you to better digest and avoid belly bloating. avoid belly bloating.. It is also important to eat five meals a day and avoid snacking between meals.
Eating with anxiety is one of the habits that contribute most to abdominal swelling, so if you want to lose belly, in addition to controlling what you eat, it is best to try to eat well and calmly.
7. Cardiovascular exercise
Aerobic and cardiovascular exercise is not only good for our health, but it is especially beneficial for burning calories and reducing abdominal fat.
Abdominal crunches are effective in defining a flat stomach, but to lose belly fat it is best to alternate them with moderate cardiovascular exercises, such as running, cycling or even dancing.
8. Abdominal exercises
Once we have put cardio into practice, now it will be time to perform exercises that focus on the abdominal area. For this, the most effective exercises will be abdominal exercises, which will help you to tone the abdomen and get a flat stomach..
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Before performing them, it is very important to have previously warmed up. It will also be basic to lose belly that you alternate this type of exercise with cardiovascular exercise, otherwise you could harden the abdomen without reducing the abdominal fat you have left over.
9. Reduce stress
Stress leads us to produce a higher amount of cortisol, a hormone that among other things helps to increase appetite and contributes to the accumulation of abdominal fat. Stress is also a key factor in the onset of food cravings.
Reducing stress will therefore help you to prevent belly gainand your belly-loss goal will be easier to achieve. Do activities that help you relax, such as yoga or meditation, and try to eat calmly and in relaxed spaces.
10. Sleep well
Another habit that will help you lose belly will be to maintain a good rest routine and sleep all the necessary hours. People who do not get enough sleep tend to gain more weight.. Sleeping a minimum of 7 hours a night and getting quality sleep will be almost as effective as taking care of your diet or exercising.
Also try not to eat two or three hours before bedtime, so that your stomach does not have to digest while you are trying to sleep, and so that the work it does is to consume the fat that is already stored and you can eliminate abdominal fat more effectively.