Do you have an idea of what a perfect body should look like? Does your view in the mirror correspond to this idea? If you have decided to ride the wave of the trend of physical perfection and get rid of belly fat, here is a recipe and exercises on how to do it. Try five tips that include flat stomach workout exercises and nutrition recommendations!
The danger in the form of belly fat
The fat that is located in the abdomen is called visceral. It is metabolically active and secretes stress hormones such as cortisol and inflammatory substances that affect the body’s insulin production. This fat poses an increased risk of developing type 2 diabetes, high blood pressure, high cholesterol, heart disease, stroke, some types of cancer, and even dementia.
1 Start walking
It may seem to you that walking and the abdomen somehow do not belong together. However, a study published in The Journal of Exercise Nutrition & Biochemistry showed that obese people who walked 50 to 70 minutes of walking three times a week for 12 weeks significantly reduced their visceral fat.
So it’s worth considering whether you’d rather not go to work or the supermarket instead of driving everywhere by car. Sometimes a little is enough, but big things start to happen.
2 Bet on soluble fiber
Soluble fiber can help with weight loss by increasing fullness and reducing calorie absorption. In addition, a study by the University of Illinois shows that soluble fiber strengthens the immune system and reduces inflammation associated with obesity-related diseases.
This means that you should include foods that contain soluble fiber in your daily diet for healthy weight loss. And while it may sound complicated, it means you have something healthy and tasty:
Apple, avocado also helps to improve your libido and many health-related issue,s or get Fildena 100 or Fildena 150 for potency, pear, broccoli, legumes, carrots, oats, sunflower seeds, apricots, nectarines, figs, blueberries, or Brussels sprouts.
Putting yourself in the body – this is perhaps the first thing that comes to mind to anyone who wants to get rid of belly fat. Flat stomach workout exercises are also useful to enrich with high-intensity aerobic training. A study by French scientists also confirms the effect of such an exercise—the effect of high-intensity training on total, abdominal, and visceral fat.
This exercise also has other benefits: it speeds up metabolism, improves cardiovascular health, cholesterol profile, and insulin sensitivity.
If high-intensity training doesn’t seem like the best idea initially, try other exercises that you can do at home. The basis is to increase the number of repetitions and include the exercise of individual exercises to at least 3-4 times a week:
- Plank is one of the most effective exercises for which you only need your own body’s weight. See what a plank can do to your body during daily exercise. Since there are several variants of this exercise, you have a variation;
- Shorteners are also effective exercises with several possible variants. Classic with feet on the ground, with feet up, inverted (i.e., lifting legs with hands behind head) and the like;
- Multi-day challenges with different exercises are based on repeating exercises for a certain number of days 28, 30, etc. They train a whole range of muscles and promise a visible result after finishing. Will you join in and try your own “challenge”?
4 Diet is 80% success
Let me know what you eat, and I’ll tell you who you are. Some foods can significantly increase your chances and efforts to get rid of excess fat, and vice versa. For example, the following can speed up fat burning:
Green tea – contains several compounds that may increase your metabolism and help speed up the rate of calorie burning, and contribute to weight loss. A study published in the American Journal of Clinical Nutrition in 1999 found that green tea extract increased metabolism by up to 4 percent. This suggests that green tea can help increase belly fat loss.
Green tea is also part of the natural remedy. These have a positive effect on the burning of fats and sugars. Another active ingredient is garnish extract, which helps control optimal body weight, helps regulate hunger and appetite: green coffee, green tea, and black pepper speed up fat burning.
5 don’t forget the water!
Water can greatly support the effort to get rid of fat on the abdomen and the whole body. Researchers from the Department of Human Nutrition, Food, and Exercise in Virginia, USA, also found in their study that water consumption facilitates weight loss and overweight. Therefore, exchange – for starters, sweet and flavored variants of drinks for “ordinary” pure water.
You don’t have to get to the dream image of your character just under the pressure of the upcoming summer season. Take full advantage of the colder months, and when summer asks you what you did in winter, you will show him a flat stomach workout in the whole parade.