When you try to lose weight, the most challenging thing is to eliminate abdominal fat. That’s why we show you how to burn abdominal fat with some foolproof tricks.
To burn fat quickly, it is essential to follow four fundamental tips to the letter: adequate physical exercise, drinking plenty of water, walking at least one hour a day, and following a proper diet.
We already saw some tricks to speed up the metabolism (and lose weight more quickly). Now we show other tricks on how to burn belly fat.
How to lose belly fat:
Age, sedentary life, stress, lack of sleep, or poor diet are the leading causes of abdominal fat. So we will have to get down to work and take care of our diet to lose fat, exercise, avoid having an excessively sedentary life as much as possible, rest a minimum of 8 hours, and try to take life more calmly.
Exercises to lose belly fat:
Strength exercises improve muscle and bone mass, burn fat at rest, and improve overall cardiovascular fitness. To do strength exercises, the body will need to burn more calories, so in addition to working several muscles simultaneously, we will burn more localized fat with ease.
We can start with 30-minute sessions, considering that the more muscles we train, the better. Some of the best exercises to work the abdominal area are the following:
Goalkeeper push-ups: they are similar to traditional push-ups, only in this case, in each push-up, we put the weight on one of the arms first and then on the other. Pectorals, arms and abdomen are worked.
Squats: standing up and with the legs separated at the height of the shoulders, we descend until our legs go beyond the imaginary line parallel to the ground, going down, the more, the better. The knees should not go beyond the balls of the feet.
Burpees: standing up straight, we squat, resting our hands on the ground, stretching our legs back with one jump and another jump, we return to the squatting position. Quads, glutes, abs, pecs and arms will gain strength and muscle mass.
Weekly diet to lose abdominal fat:
In general, and as in many other cases, we must drink a lot of water, at least 2 liter a day, to avoid fluid retention and eliminate toxins through urine. We will also avoid the intake of sugars, processed meats, sugary drinks or sodas, which cause us to have floaters in the abdomen.
But a specific diet if we want to lose abdominal fat is the ketogenic diet. It is an eating plan that is low in carbohydrates and rich in fat, so we must drastically reduce carbohydrates and replace them with fats. This diet will make our body able to convert fat into energy. Blood sugar drops will also occur, which is why these diets are very beneficial for overall health. In addition, they help you lose weight.
A standard ketone diet consists of eating fish and shellfish, butter and olive oil, vegetables that grow on the surface (broccoli, eggplant, zucchini, peppers), lean meats, and cheese. We should try to avoid carbonated drinks, pasta, rice, chocolate, fruit and sweets. And to drink water, tea and coffee.
Treatment to eliminate abdominal fat:
First thing in the morning, we should eat a breakfast rich in fibre that facilitates intestinal transit. It is a straightforward step and does not require much sacrifice. We can also drink a glass of warm water with lemon as soon as we get up and on an empty stomach, and then continue with our breakfast.
After breakfast, we will put on some sports shoes, and we will do a fast march while fixed on the ground, marching and trying to raise the knee as much as possible to exercise the gluteal and abdominal muscles. Cardiovascular exercises such as brisk walking or cycling, for at least half an hour a day, will also help our metabolism to burn fat.
It is essential to take care of the last meal of the day, as this can help burn belly fat in a short time. While we sleep, the metabolism is not as active as during the day, so abdominal fat is not burned. Making light dinners at an early hour will make digestion easy, and excesses will not accumulate in our body.
Finally, and if we do not have much experience in doing too demanding exercises, we can do some basic abdominal exercises that do not require so much effort, and that help us burn abdominal fat. We lie down on a hard surface, putting our hands behind our heads, bend our knees and place our feet flat on the ground. We get up using the abdominal muscles, while pressing the lower part of the back against the floor. Then we go down to the original position, take a breath and repeat about 20 times. We should not exert pressure on the neck, but on the abdominals, feeling that we are exercising by exercising this part. If doing 20 of these abdominal exercises turns out to be too much at first, we canstart at ten and work your way up.
Abdominal fat is difficult to burn and we have to be very constant to see the results little by little. We must not despair, but have a daily habit in our diet, doing physical exercises, the help of cardiovascular exercises, and we will gradually lose that uncomfortable abdominal fat, as long as we have patience and are willing to make certain sacrifices.
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