How to Lose Abdominal Fat

Abdominal fat is a problem that goes far beyond the aesthetic issue. Here it is important to note that health is also involved. So, let's work towards losing weight in a healthy way. In this way, we will increase energy and good mood, improve self-esteem, control hunger and strengthen the immune system.

But… There are no miracles!

However, the integrated combination of good eating habits, exercise, a good quality of sleep and some extra help are the passport to healthy fat loss.

We have 5 tips for you, which should be followed daily so that the body gets used to the changes:

1 - Careful eating:

Here, the quality of your food choices reigns, as well as the way you do food management. So, follow these 5 tips carefully so that you understand how you should eat to achieve your dream abdominals:

Restrict simple carbohydrates and increase your fibre intake

Choose nutritious carbohydrates (fruit and vegetables, whole grains). Meals should contain a source of lean protein such as chicken, fish or egg whites and good fats such as fish, avocados, nuts and olives.

Why is it so important to eat raw food and fibre?

Because they help improve bowel function and digestion, preventing constipation. As well as, they are important in the weight loss process because they increase the feeling of satiety.

Avoid the consumption of fat, sweets and processed food

As for cooking food, the choice should be grilled, steamed or boiled, avoiding fried food. Bet on natural seasonings, such as aromatic herbs and pepper to give flavour to food, instead of salt.

 When it comes to processed foods, where we include sauces such as mayonnaise, ketchup, among others, we find industrialised frozen foods, which have more salt and promote water retention, increasing the feeling of swelling, as well as being highly harmful to health.

Pay attention to the portions you consume and distribute meals throughout the day

Even if you bet on healthy foods rich in protein, complex carbohydrates or healthy fats, the size of the portion you consume is very important. If you eat just one portion of these foods, the final energy value will be higher than your energy expenditure, which will make it harder for you to lose the fat you want to lose.

Eating throughout the day makes it possible to maintain satiety and a more stable glycaemia, thus avoiding hunger and the increase in food intake at big meals, which increase fat mass.

Eat slowly, chew your food well

Chewing food well makes the brain feel that there is already enough food in the stomach and prevents the person from eating more than necessary. Furthermore, it also increases the contact time with the taste buds, increasing the feeling of satiety.

Thus, the practice of this habit prevents the ingestion of excess food, favouring weight loss.

Accelerating the metabolism

Even standing still, there are foods that help the body to lose calories. This is the case of red pepper, green tea, ginger and ice water, because these foods are thermogenic and help speed up the metabolism.

 
2 - Beverages - What (not) to drink

Water, the source of hydration

Of course when we talk about drinks to stay hydrated, the first one that comes to mind is water. And rightly so, because water helps eliminate toxins accumulated in the body and hydrates the intestine, regularizing its function. It is recommended to consume 2 to 2.5 litres of water per day, and it should be consumed between meals.

 And for those who are not fond of water, you can flavour it to your liking with lemon, cucumber, or other.

Restrict alcohol consumption

This tip is one of the most effective strategies for reducing body fat, because alcohol provides empty calories (7kcal / g), which the body converts into fat.

Also in the case of men, it decreases the production of testosterone, limiting muscle growth and consequently accelerating the accumulation of fat mass.

Avoid sugary drinks

If you are a fan of soft drinks (including light and diet soft drinks and industrialised juices), it's time to eliminate them from your consumption. As well as contributing to the accumulation of abdominal fat, they cause other health problems, such as tooth decay, obesity or diabetes, etc.

 
3 - What type of exercise is best to lose abdominal fat?

The benefits of physical exercise are numerous and well known. When practised regularly, it helps burn fat and increase muscle mass and basal metabolism.

But what type of exercise is best to lose abdominal fat? We should opt for cardiovascular exercise, such as elliptical, treadmill, bicycle, burpees, jump rope, among others, combined with strength training to activate large muscle groups.

Several researches have shown that the best way to burn fat is through high intensity interval exercise, due to the increase in metabolism.

 This type of activity stimulates growth hormone and adrenaline, which promote greater energy expenditure after exercise and, consequently, greater fat burning.

High intensity interval training (HIIT) significantly increases energy expenditure up to 72 hours after exercise. In other words, the less time you rest between sets and the more intense the workout, the more fat you'll burn.

4 - Invest in the quality of sleep

Sleeping well makes it possible to balance the hormonal production of the organism and to control anxiety levels, thus avoiding the release of cortisol (stress hormone) and insulin resistance, avoiding the tendency to accumulate fat and consequently search for unhealthy food.

 
5 - Supplements to burn fat

In order to lose localized fat, we have to work to conciliate all the tips we are talking about, because they don't work isolatedly. Therefore, you should reinforce this goal by using supplements that enhance fat oxidation. fitben has a wide range of 'Fat Burners' products that you can check here.

Consider the supplement as a part of the diet. That is, if the diet has one or two 'gaps', you can fit a supplement in there. If the diet has many 'holes', it won't be the supplements alone that will give the results.

 
6 - Resorting to Aesthetic Treatments

There are numerous clinics and aesthetic offices that offer treatments with and without the use of devices for that purpose, which can help you lose fat in a general or localized way.

Now that you know how to lose fat, 'grab' our tips and start your fight for the body you so much desire (in a healthy way)!