How to reduce abdominal fat in a short time

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Forget about restrictive diets or killing yourself doing sit-ups. Instead, try following these tips from a coach and nutritionist for a month to help you lose belly fat in no time.

  • This plan to lose belly fat in a short time has been made by a coach.
  • You can reduce your body fat percentage if you are consistent. The dangerous thing is to accumulate visceral fat, since it can lead to cardiovascular diseases.

If you’ve Googled ” how to lose belly fat fast ” or ” how to lose belly “, and you’ve ended up landing on this article, congratulations! You have come to the right place, because here we are not going to talk about hyper-restrictive diets to achieve it, but about really useful tips. And we do not say it, but the expert with whom we have contacted.

Let’s face it: getting a firm abdomen is sometimes torture, especially since we do not know exactly how to achieve it and we despair when we see that, no matter how much exercise we do, no results appear. Not to mention the unreal image that we sometimes form in our heads: each body is different, that’s why it won’t do any good if you try to have the abdomen of that fit girl you follow on Instagram. And much less try to achieve it in record time: to lose abdominal fat , rushing is not good.

As we get older, fat tends to accumulate – especially in the case of women – in the thighs, hips and abdomen. And it is precisely the latter that usually worries the most.

Recently, a study revealed that 35% of Spanish women are not happy with their abdomen . But let’s not forget that eliminating abdominal fat is not an impossible mission. Achieving a caloric deficit and practicing proper exercises can ensure success. And, luckily, we have spoken with an expert who has given us some guidelines for this.

What is abdominal fat?

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Before we talk about how to remove it, let’s start by understanding what exactly we want to get rid of. ” Abdominal fat is a subcutaneous fat that is found around the waist. It provides an energy reserve to the body, but also fulfills the function of protecting and giving heat to the abdominal organs”, explains Tarik Belalij, personal trainer and nutritionist of the gym chain Everyone Active . “Having small amounts of fat under the skin is not bad, it is normal.

The problem is when that amount is too high (remember that it can be measured with the help of a smart scale ): “What is dangerous is visceral fat , the one that surrounds the organs and whose excess can lead to cardiovascular problems. The excess of this fat it is what causes that ‘ beer belly ‘ that we sometimes talk about, characterized by pushing the stomach out “, the expert explains.

Visceral fat is associated with diseases such as hypertension, cardiovascular disease, hormonal imbalances and an increased risk of type 2 diabetes. Also with higher levels of LDL cholesterol.

So how can we lose this fat and, consequently, also the gut? This Ancient Japanese Tonic Melts 54 LBS Of Fat (Drink Daily Before 10am) – WATCH VIDEO NOW! Ready?

Can you lose localized fat?

Surely your goal is focused on losing localized fat in the abdomen , but we are sorry to tell you that there are no exercises that allow you to burn fat from a specific area of ​​the body exclusively. “” The body is a functional unit, understand everything as a whole, when we exercise the caloric expenditure will be applied to our entire organism “, explains Mario Felix Pantoja, Reto 48 coach.

Fat from the body is lost on a general, non-localized level. But it is lost. “It should focus on a more generalized work,” says the trainer, who also recommends high intensity workouts, such as tabatas, HIIT or functional. “So we try to involve as many muscle groups as possible”

That is to say: you are going to lose abdominal fat, of course. But in the meantime you will lose fat from other areas of the body. Hence, in reality, crushing yourself with abdominal exercises only does not help much.


Plan to lose belly fat

Week 1: start with these simple gestures

Before moving on to talking about diets to lose belly or exercise, you need to put into practice four factors that are going to be essential to achieve your goal.

  1. Forget about stress : “In high and frequent doses, it can make our cortisol levels rise. And this causes an inflammatory reaction,” the expert tells us. Studies have confirmed the relationship between states of anxiety and nervousness and the difficulty of losing abdominal fat . We know that getting rid of stress is almost as difficult as getting rid of the gut, but it is worth trying exercises like meditation or yoga to get it little by little.
  2. Sleep well . A study from the University of Leeds showed that adults who sleep more than six hours a night are able to reduce three centimeters less around their waist. Like it was confirmed that little or bad sleep can prevent you from losing weight .
  3. Take photos of your progress . “Remember that traditional scales do not take muscle mass into account, so it is better to check your progress by taking photos,” explains Belalij. “Do them in the morning, on an empty stomach, with the same lighting and once a week, for example.”
  4. Let me give you the sun . Lack of sunlight can increase body fat levels . In fact, findings presented at the annual meeting of the European Society for Endocrinology revealed that, in women, both total and abdominal fat were associated with lower levels of vitamin D.

Week 2: learn to lose belly fat naturally

“When it comes to knowing how to get rid of belly fat, the best place to start is by looking at what you eat,” says the expert. That is, in two words: healthy eating.

Diet to lose gut

“It includes many vegetables rich in nutrients, also sources of protein and some carbohydrates unprocessed and healthy , ” Belalij explains.” It starts with green leafy vegetables such as spinach or kale. Then add carrots, broccoli, and peas. “

Lean meats , such as turkey and chicken, are ideal as they are low in fat and therefore low in calories. If you are a vegetarian or vegan, you can substitute tofu or a handful of walnuts, cashews or almonds.” . Sunflower, sesame, or pumpkin seeds are also good options.

“When it comes to carbs, rice, quinoa, and potatoes are perfect.”

Foods that you should eliminate or limit if you want to lose gut

According to the expert, we should focus on four groups:

  • Processed foods are dense in calories, carbohydrates, fats, and sugars, a combination that promotes visceral fat.
  • Alcohol : Seven calories per gram may not seem like a lot when it comes to alcoholic beverages, but a gin or two soon kicks in on the body. When we drink, the body prioritizes the breakdown of alcohol, triaging glycogen supplies and storing the rest as fat.
  • Inflammatory foods : this could include different types of sugar or just any food that does not suit you, as this causes your stomach to churn and the body to increase fat storage as a safety mechanism.
  • Sauces and Dressings : What are known as unnecessary liquid calories . Instead, season your food with herbs and spices.

Week 3: forget about abdominal exercises

Do you think doing 100 sit-ups a day is going to give you J.Lo’s ‘six pack’? “While they help strengthen the abdomen and core muscles, they are not enough in isolation to burn calories,” says Luke Hughes Hughes, also a personal trainer.

That is why he recommends a strength exercise routine , in which we do free weight or use kettlebells . “It will help you increase muscle fat, which in turn will pull on your body fat stores,” he explains. “It is also useful to combine it with cardiovascular exercises . Try to insert movements such as jumping or the climber into your workouts.”

Train about 30 minutes a day if you want to lose belly fat

The Truth: How To Burn Abdominal Fat!

Belalij suggests doing 30-minute sessions, at least three times a week. “When you start to lose belly fat, your body will want to hold on more and more to what is left of it, so you should increase the intensity or duration of your workouts.

Week 4: think about your gut

Have you followed all the above tips to the letter, and still, you have not managed to lose belly as fast as you wanted? One of the reasons may lie in the levels of bacteria that live in your intestine . A study by researchers at the University of Washington found that people with excess weight, including belly fat, tend to have higher numbers of Firmicutes bacteria , which may encourage the body to absorb more calories from food.

If you have digestive problems, bloating, or gas despite eating a healthy diet and exercising, then you should see your doctor.

This Ancient Japanese Tonic Melts 54 LBS Of Fat (Drink Daily Before 10am) – WATCH VIDEO NOW!

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Samuel

I’m Samuel an internet marketer and blogger. I hate to be overweight and don't like others to be too. This passion for a healthier and weight gain free life is what gave birth to this blog. I have divulge as articles what have learnt over time and my personal discoveries on how to lose weight and get that great shape. I hope this help someone. Happy Reading!

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