The most problematic areas for weight loss are the hips and abdomen. Getting rid of fat in these areas requires a really tough battle. Waist fat is removed not only for aesthetic reasons and to gain self-confidence, but also in order to reduce the risk of developing diseases that can be caused by the accumulation of fat in the abdomen.
You should not hope for an immediate result, setting yourself the goal of removing the belly in seven days if its volumes are really impressive. It is impossible to completely lose the excess weight accumulated over the years in a week. This does not mean that there are no means to achieve the desired goal. There are many ways to get a flat stomach, thirty of the most effective of which are listed below.
It is possible to get rid of fat in the waist area with your own efforts and efforts, and a selection of 30 methods, the effectiveness of which has a scientific basis, aims to help with this. If you follow these recommendations, then the extra pounds will disappear without a trace, and the abdomen will become completely flat.
Weight loss and diet are inextricably linked. And if the energy value of the diet remains unchanged, the extra pounds will not disappear. This also applies to fat deposits in the waist. To lose weight by 0.5-1 pounds per week, daily calorie intake should be reduced in the range from 500 to 1000 calories.
You should not go beyond the recommended rate. A more drastic reduction of the calorie content in the diet can negatively affect the body. If the energy value of the food consumed per day is minimal, then the metabolism may be significantly reduced or the number of calories burned while performing certain actions may change. Wasshtë conducted a study in which a group of people a day was given food with a calorie content of 1100, and the second – 1500 calories. The results showed that the metabolic rate of the second group was twice as high as that of the first.
Eating extra calories will not restore your metabolism to its previous level. It will remain less than before the reduction of the energy value of the diet. Therefore, in no case should you overdo it, torturing yourself from hunger. This will only negatively affect the condition of the body.
This is especially true for soluble fibers. They absorb large amounts of moisture, which slows the passage of food into the gastrointestinal tract. This greatly increases the duration of the feeling of satiety. Soluble fiber reduces calories from food and the amount of fat stored in the body.
The beneficial effects of dietary fiber have been proven in a study for several years. She showed that 10 grams of dietary fiber added to the daily diet for five years is enough to reduce the weight gained at the waist by 3.7%.
To reduce belly fat, you should eat oatmeal, legumes, berries, flaxseed and Brussels sprouts. These foods are rich in dietary fiber.
Probiotics are microorganisms that are important for weight management and weight loss. Intestinal bacteria in normal and overweight people are different. In a full person, the intestinal microflora contributes to an even larger set of pounds, and probiotics can change that. They increase the number of beneficial bacteria, which reduces the risk of excess belly fat forming.
The most effective probiotics for reducing belly fat are three types of Lactobacillus:
Probiotics are found in kefir, pickles, kimchi and some yogurt. Along with food, they can be consumed in the form of special supplements containing several strains of this lactobacillus at the same time. The main thing when buying such a tool is to make sure that it contains the three most active species.
Aerobic and cardio exercises can help you burn fat and improve your overall health. Research has proven that cardio helps to strengthen the waist and reduce the waist.
The optimal duration of high and medium intensity aerobic exercise is about 150-300 minutes. This is about 20 to 40 minutes a day. Greater efficiency is gained when running, brisk walking, driving, cycling.
Leaving time for cardio in your schedule all the time will strengthen the abdomen and flatten it.
This is the easiest way to get the protein you need. Taking it allows you to sufficiently increase metabolism, suppress hunger – appetite and reduce weight, including in problem areas. This is especially true for the middle part of the body. The effect of protein-rich concussions on the formation of a flat and toned abdomen has been confirmed by many studies.
Thanks to these drinks, the body completely fills the lack of this substance, which is important for maintaining normal vital activity. Adding such cocktails to your usual diet allows you to get the much desired slim waist.
To be continue….