Tricks to lose belly effectively (2023)

The abdomen is one of the areas of our body where we tend to accumulate more fat. Whether it is due to a poor diet, or as a consequence of unhealthy habits, we often see how abdominal fat increases. It's time to remedy and lose belly!

One of the main guidelines to reduce localized fat in the abdomen is to be very disciplined in our daily routine. If we want to achieve the goal of showing off a flat stomach, it is necessary to change certain sedentary attitudes. In addition, specific training and a balanced diet are essential.

Food Recommendations

A type of belly fat, known as visceral fat, is a major risk factor for type 2 diabetes, heart disease, and other conditions. Although losing fat from this area can be difficult, there are several eating habits we can adopt to reduce excess abdominal fat.

take soluble fiber

Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through the digestive system. Studies show that this type of fiber promotes weight loss by helping us feel full, so we naturally eat less. It can also decrease the number of calories your body absorbs from food.

Also, soluble fiber can help fight belly fat. It is recommended to make an effort to consume fiber-rich foods every day. Some good sources of soluble fiber are flaxseeds, shirataki noodles, Brussels sprouts, avocados, vegetables
and fruits.

Avoid trans fats

Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil. They are found in some margarines and cheese spreads. They are even added to packaged foods as well. However, many food producers have stopped using them.

These fats have been linked to inflammation, heart disease, insulin resistance, and increased belly fat in observational and animal studies. To help lose belly fat and protect health, it is advised to read ingredient labels carefully and stay away from products that contain trans fats.

not drink alcohol

Alcohol is very harmful if we drink too much. Research suggests that excess alcohol can also cause us to gain belly fat. Studies link excessive alcohol consumption to a significantly increased risk of developing central obesity, that is, an excess accumulation of fat around the waist.

Reducing alcohol consumption can help us lose belly. We don't have to give it up completely, but limiting how much we drink in a single day can help.

eat more protein

Protein is an extremely important nutrient for weight control. High protein intake increases the release of the satiety hormone, which decreases appetite and promotes fullness. Protein also increases metabolic rate and helps retain muscle mass during weight loss.

Many studies show that people who eat more protein tend to have less belly fat than those who eat a low protein diet. We will make sure to include a good source of protein at each meal, such as meat, fish, eggs, dairy, whey protein, and legumes.

Avoid sugary drinks

Sugar-sweetened beverages are loaded with liquid fructose, which can make your belly bigger. Studies show that sugary drinks lead to increased fat in the liver. Plus, they seem to be even worse than high-sugar foods.

Since the brain does not process liquid calories in the same way as solid calories, we may end up consuming too many calories later and storing them as fat. To lose belly fat, it's best to completely avoid sugary drinks like soda, sweet wine, sweetened tea, or instant cocoa.

take apple cider vinegar

Drinking apple cider vinegar has impressive health benefits, including lowering blood sugar levels. Contains acetic acid, which has been shown to reduce abdominal fat storage in several animal studies.

Taking 1 to 2 tablespoons (15 to 30 ml) of apple cider vinegar daily is safe for most people and may lead to moderate fat loss. However, we must make sure to dilute it with water, since undiluted vinegar can erode tooth enamel.

ingest probiotics

Probiotics are bacteria found in some foods and supplements. They have many health benefits, ranging from helping improve gut health to boosting immune function.

Scientists have discovered that different types of bacteria play a role in weight regulation, and that having the right balance can help with weight loss, including the loss of belly fat. Those that have been shown to reduce abdominal fat include members of the Lactobacillus family, such as Lactobacillus fermentum, Lactobacillus amylovorus, and especially Lactobacillus gasseri.

Probiotic supplements generally contain several types of bacteria, so we'll be sure to buy one that provides one or more of these bacterial strains.

Dietary guidelines

There are some basic tips that we must take into account and follow if we want to lose abdominal fat.

Respect daily meals

First of all, it is very important to perform the five meals daily (at least) recommended. Skipping any of them is counterproductive, if we intend to lose fat, for various reasons. If we do not eat the necessary food every four hours, approximately, we will not be providing the necessary food to our body and the reserve mechanisms will be triggered.

Our body will begin to save energy and accumulate fat to be able to stay until the next intake. Also, if we space our meals too far apart, we are likely to arrive too hungry and eat more than we should.

Reduce food cravings

No matter how careful we are to take care of our diet, we can always fall into some temptations. Stress, worries and other internal conflicts can make us fall into unhealthy and recommended options for our health and subsequent fat loss. Anxiety about food is usually a call to attention to some internal demand that we need to listen to. Therefore, if you feel identified, analyze why it happens to you and understand the importance of ending this problem. The first thing you should do is know how to differentiate between hunger and anxiety. Once this goal is achieved, everything will be easier.

Balanced and healthy diet

Paying close attention to the quality of our diet is essential, not only to lose belly, but to enjoy a good state of health and quality of life. To do this, increase the consumption of fruit and vegetables. The real food that nature provides us has great properties that allow us to feel healthy and satisfied for longer. Avoid those processed products, high in saturated fats and added sugars.

active lifestyle

There are athletes who can be, at the same time, sedentary. This happens because sometimes, due to work, studies and others, we have no choice but to spend many hours sitting down. For this reason, all the activity that we can include in our days will favor fat loss and, consequently, belly reduction. Change public transport or the car for a walk; opt for the stairs instead of the elevator; dance, swim, move. An active life is a fundamental pillar for good health and well-being. Even when we spend a lot of time sitting, we can carry out some stretches and movements that allow us to adopt different positions throughout the day.

Other habits to lose belly

Not only food is closely related to the loss of abdominal fat. There are other habits that we can introduce into our lives to improve the appearance of the belly.

Intermittent fasting

Intermittent fasting has recently become very popular as a weight loss method. It is an eating pattern that alternates between periods of eating and periods of fasting. One of the most famous involves fasting for 24 hours once or twice a week. Another is to fast every day for 16 hours and eat all your food in an 8-hour period.

There is some evidence that intermittent fasting and fasting in general may not be as beneficial for women as it is for men.

Sleeping more

Sleep is important for many aspects of health, including weight. Studies show that people who don't get enough sleep tend to gain more weight, which can include belly fat.

The condition known as Sleep apnea, in which breathing stops intermittently throughout the night, has also been linked to excess visceral fat. In addition to getting at least 7 hours of sleep a night, we need to make sure we get enough sleep.

strength training

Resistance training, also known as weight lifting or strength training, is important for maintaining and gaining muscle mass while losing weight.

According to scientific studies, people with prediabetes, type 2 diabetes, and fatty liver disease also benefit from strength training. In fact, overweight people show that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat.

Cardio exercises

It is very important to include cardiovascular exercises to achieve the goal of fat loss. With this type of exercise, the body transforms fat reserves into energy and they are very effective for this purpose. There are many ways to get a cardio workout, so boredom is no excuse. Whether practicing swimming, running, alone or accompanied,... There is a wide variety of activities that will help you lose fat from your abdomen and transform your image into an improved version.

abdominal

Something that cannot be missing in the process are specific exercises to work the abdomen. As with cardio, there are an infinite number of variants with which you can plan in a simple way.

If you practice exercise at home or on your own, you can find some ideas in the following link on abdominal exercises at home. These three guidelines are basic to lose excess abdominal fat. However, you can include some habits that will facilitate the process.

Decrease stress

Stress can cause us to gain belly fat by activating the adrenal glands to produce cortisol, which is also known as the stress hormone. Research shows that elevated cortisol levels increase appetite and drive belly fat storage.

Also, women who already have a big belly tend to produce more cortisol in response to stress. The increase in cortisol further adds to the increase in fat around the middle. To help reduce abdominal fat, we can practice pleasurable activities that relieve stress. Some good examples can be yoga or meditation.