All of us know that the biggest problem in weight loss is the removal of fat around the stomach, because these fats quickly pile up, but are very difficult to break down.
These unpleasant fats around the stomach not only do not look nice, break our self-esteem, but they are also harmful to our overall health.
The accumulation of fat in the belly is much more unhealthy than accumulating fat on the hips, or other areas of the body. Excess belly fat increases the risk of cardiovascular disease, diabetes, and certain cancers.
Reducing fat does not have to be so complicated as it seems. The good news is that with the help of these 3 ultimate strategies, you can get rid of belly fat and get the desired shape of your body.
First Strategy – Change Your Diet
Starvation will not help you but will have the opposite effect – you will feel weak and tired, and the fat around your stomach will not disappear.
If you want to eat healthily, eat fruit and vegetables as much as you like, and place the rest of the meal in the proportions: 40% carbohydrates, 30% protein, 20% fat (healthy fats – seeds and hazelnuts, almonds, walnuts) and 10% sugars (up to 75 calories).
Eat frequent and smaller meals, 5-6 times a day. In this way, you will not overload the organism, and the body will continuously receive a sufficient amount of energy, so there is no need to create supplies.
The best plan for losing fatty tissue from the stomach area is based on 70% proper diet, 28% cardio exercises, and 2% abdominal exercises.
Stop drinking carbonated and alcoholic beverages, avoid fat and fast food. Try not to eat at night before bedtime. Drink water and fresh juices, eat more fresh food, do not forget the proteins and consume healthy fats, such as cold-pressed oil, nuts, seeds, avocados, and olives.
Second Strategy – Exercise without Exaggeration
You do 150 abdominal exercises a day, but still, do not get a flat stomach?
Unless you are from the few who are naturally gifted with a flat stomach, hundreds of abdominal exercises will not help you get rid of excess unless you combine them with other physical activity.
Without exercise, the body has no reason to start “burning” the fats and will continue to store excess fat for later use. But that doesn’t mean you do not have to overload yourself with exercises.
Whether it’s a walk, vigorous housework, dancing, or any other routine, you will burn an extra 300 calories per week, which is about 3-4 pounds a year. You can start with daily, regular physical activity with medium intensity (at least 30 minutes a day in the beginning, with tendencies to continue up to 60 minutes per day).
For better combustion of body fat, aerobic exercises are most effective. This group of exercises includes all activities that use large muscle groups – running, fast walking, swimming, scrolling. These exercises will be enough to start your metabolism and encourage the consumption of calories that you bring in yourself, as well as already stored fat cells.
Third Strategy – Relax & Sleep Effectively
It may sound strange to you, but stress can significantly affect your physical appearance. When we are under stress, the level of insulin and cortisol increases, and then the fat deposits around the stomach are created – more stress, fear, tension, more belly fats.
Sleep reduces the level of cortisol (stress hormone) and ghrelin (a hormone that creates a feeling of hunger) and increases the level of leptin (a hormone that causes a feeling of satiety).
Relaxation helps reduce stress.
Therefore, try to separate at least 20 minutes for relaxation in the day, 6 to 8 hours of quality sleep, as well as body relaxation exercises to bring yourself to a calm state in which your body will work correctly.
It is impossible to live without stress, but do everything in your power to reduce stress as much as possible.
Advice: Today’s life is fast and quite stressful, so for successful results and maximum efficiency, you need perseverance and consistency.