Both women and men often express dissatisfaction, especially regarding aesthetics, when it comes to a large belly. Beyond the aesthetic aspect, a large belly can also create serious health problems.
Abdominal fat is known as visceral fat and it is dangerous. You may wonder why?
Visceral fat surrounds internal organs: the stomach, liver, and intestines, causing type 2 diabetes and heart diseases!
You have probably heard of or even tried various methods to get rid of belly fat: wrapping in plastic foil, hot water with lemon juice and honey, various teas or creams, etc.
The truth is that you can lose belly fat, but the process is neither easy nor quick! Unfortunately.
The good news is that it is possible! Yes, with patience and perseverance!
What to do to get rid of belly fat?
Give up sugar and products containing hydrogenated fats (trans fats)
Forget about cookies, cakes, pastries, pizza, donuts, pies, chocolate, chips, margarine, cooking cream, various spreads, wafers, fruit juices, and sweetened drinks, fried foods of any kind.
Regarding alcohol, moderation is key: one beer or a glass of wine, once a week.
Focus on quality proteins
Whenever possible, try to consume quality proteins, whether of animal or plant origin, at every meal. Proteins have the ability to increase metabolic rate and thus become important in controlling body weight.
Recommendations: cheese, milk, lentils, beans, eggs, mushrooms, nuts, soy, pistachios, cashews, hazelnuts, almonds. Don’t forget about fatty fish like salmon, sardines, anchovies, mackerel, and herring: 2-3 times a week.
Green tea and apple cider vinegar
Green tea is an antioxidant that also contains caffeine and is a good tool for stimulating metabolism.
Apple cider vinegar has the ability to reduce abdominal fat deposits. Besides this wonderful ability, it also lowers blood sugar levels and has impressive health benefits.
You can use apple cider vinegar in salads or consume 1 tablespoon of apple cider vinegar dissolved in a glass of water daily.
Incorporate fiber
More specifically, soluble fiber! It quickly provides a feeling of fullness, thus helping you eat less.
For your soluble fiber intake, we recommend oatmeal, Brussels sprouts, avocado, asparagus, chia seeds, flaxseeds, psyllium, and peas.
Eat at regular times
According to traditional Chinese medicine, the best time for breakfast is between 7-9 AM, for lunch between 11-1 PM, and for dinner between 5-7 PM. It is also important not to go to sleep immediately after dinner: wait at least 3 hours.
Important: cultivate these habits over time, as the key to success is to do all these things plus a set of even simple exercises!
As much as we would like, it is not possible without exercise. The following are very simple exercises that will help you lose belly fat faster and in a healthier way:
Plank
Lie face down on the floor. Support yourself on your forearms, elbows, and toes.
Hold this position for 5 seconds to start. You will see that, over time, you will be able to hold it longer! This is what is recommended.
Half sit-ups
Lie on the floor, bend your knees, and place your hands behind your head. Lift your torso a few centimeters off the floor (no more), then return to the initial position.
By doing sit-ups this way, only halfway, you focus on the abdominal muscles and do not stress the lower back.
Leg raises
Lie on the floor with your arms along your body and your legs together. Raise your legs (together) until you form an angle of almost 90 degrees with your torso. Hold this position for 3 seconds, it’s not much! Lower your legs and repeat as many times as possible.
