Four Effective Tips to Lose Belly Fat -1- (+Video)
The ventral zone is a complex and central place of our body. Before reading our tips below and starting to lose belly fat, know that a belly that is not flat can be explained by:
- A presence of air or gas: in the upper part of the belly, this presence is caused by the swallowed air by eating or drinking soft drinks, or by chewing gum. In the lower part, this is fermentation due to poor digestion of certain foods .
- An accumulation of fat: a diet too rich in carbohydrates or lipids combined with a lack of physical exercises cause the appearance of the beads.
- A lack of tonicity : without abdominal muscles, your bide becomes soft and grease settles there. This makes attempts to lose belly more and more difficult with time, and this gets worse if your posture is bad.
Generally, to lose belly and to find a nice size, it is necessary to follow the following 4 steps:
- Chasing the beads
- Changing feeding behavior
Step 1: How to deflate the belly can make it lose weight?
The ventral zone contains the digestive system, so once it has a problem (fermentation, air swallowed by eating, carbonated drink, constipation, stress , over-active emotion, etc.) it becomes painful and swells.
We offer you the following tips to lose belly by deflating it:
1) Becoming a fat burner: A low-carb diet is the most effective way to get rid of excess body pounds. Why ?
To put it simply, the organization spends energy in the following order:
- Carbohydrates (food and glycogen stores),
- Lipids (fatty foods and body stocks),
- Protein (food and muscle tissue).
If you consume what most of the official instructions (from the government) advise you to consume, you are a carbohydrate burner. Now it is clear that if you want to burn fat especially at the ventral level, you should remove the main current energy source (ie carbohydrates).
When you do this, your body will take a few days to activate a “metabolic switch” and become a fat burning machine. At this point, the fats you consume are consumed first, and then you start to burn body fat as a primary energy source. Obviously, you do not consume huge amounts of fat, and you do not need to exclude all carbohydrates to get all the benefits. Consumption less than 100 grams of carbohydrates per day is considered “low in carbohydrates, ” but ideally you should eat less than 60 g daily to get the best results.
In low-fat diets (which are by nature high carbohydrate diets), when your calories are gone, the body will burn a mixture of fat and muscle tissue (protein). Since muscles are metabolically active, they will burn calories all day just because they are there, and losing muscle mass becomes a disaster for the diet follower. Their metabolism will therefore slow down continuously over time.
This is one of the main reasons why low fat diets often produce only temporary results: you lose weight for a while, but then, weight loss stops (since your metabolism has Dropped) and you take back the lost pounds (including in the ventral zone for that matter).
2) Do the right exercises to lose belly fat: are you tempted to do a lot of cardio workout to get concrete abs? Think again.
Doing too many cardiovascular exercises will put your body in a state where it breaks down lean muscle tissue (catabolism). So the question is, how do we do to complete our fat burning strategy (described in point 1 above) with good fat burning exercises?
The answer is called interval training, or more precisely high intensity interval training. The idea is to do a kind of cardio in this mode: a period of low intensity followed by a period of higher intensity and so on.
Why is it effective to get a flat stomach? Studies have shown that this type of training works better to burn fat (50% more) than cardio exercises performed in a stable state. One study even showed that interval training can burn 9 times more fat than a low-medium intensity cardio training.
Studies have also shown that interval training can produce more fat loss in the ventral area than in other parts of the body (the reason is not yet clear). An Australian study found that the interval training group lost 3 times more fat and significantly more fat in the abdominal area than the cardio group had a steady state (although the training session lasted 2 times Longer).
Even better is the fact that interval training should only be practiced for 10 to 20 minutes each session.
3) Take time to eat:
Eating a sandwich quickly causes air intake and slowing down of digestion. We advise you to eat in a place without noise, sit at the table long enough (at least 30 minutes), chew well the mouthfuls.
4) Choosing the right vegetables:
Digestion of vegetables remains easy (except pulses or potatoes, not to consume if you have a stomach or delicate intestines). They also drain the body while facilitating elimination. Selecting the right vegetables to make up your dishes will make you lose belly quickly.
5) Dose the fibers: eat between 25 and 30 grams of fiber per day.
Fibers are found in whole grains, fruits, vegetables, legumes, etc. Caution, eating more than 30 grams of fiber a day causes irritation of the intestines and bloating, which will not help your attempt to belly slim down.
6) Eat preferably cooked foods:
Cooked foods are easier to chew, digest and assimilate. They will thus promote your quest to lose weight to get a flat stomach.
7) Eating protein:
Proteins contained in meats, fish, eggs, etc. Bring a lot of energy without causing fermentation or increase in ventral volume.
8) Do not eat too much salt:
Putting too much salt in the dishes causes water retention in the ventral area. It is better to taste the dishes before putting even more salt. We must also avoid consuming industrial and processed foods (prepared dishes, ready to heat to eat) when you want to lose belly.
9) Take care of the digestive system:
A probiotic cure (available in pharmacies) helps to solve digestion problems. A cure of prunes and figs (in the morning, for 3 or 4 days) makes it easier to eliminate.
Probiotics are live microorganisms (bacteria or yeasts), added as supplements to certain food products, such as yogurts or cereals, for example, with a theoretically beneficial effect on the health of the host.
Improving transit can also help you regain a flat stomach faster. Consume fiber at each meal to eliminate residues from other foods more easily (because the body does not know how to digest the fiber, it quickly evacuates them, along with other residues of digestion).
10) Finding good breathing:
Well breathing with the belly helps to eject toxins from the body. To breathe well with the ventral area, you can lie down on your back, tuck in the belly and put a hand on it.
Then, the air should be sent to the shoulders, the air should be lowered into the shoulder blades, the rib cage and then the diaphragm. Finally, return the air in the opposite direction. Simply put, it means that you must inspire your abilities to the maximum and then exhale at the best.
11) Prohibit you from snacking:
During each consumption (as small as it is in quantity), the stomach releases the digestive juices. The digestive system begins to work, for almost nothing in the case of nibbling (too little food).
12) Replacing refined grains with whole grains:
In one study, people who had eaten whole grains (in addition to 5 servings of fruits and vegetables, 3 portions of skimmed dairy products, and 2 portions of lean meat, fish Or poultry) managed to lose belly better than the other group of people who adopted the same diet but only refined grains.
A diet rich in whole grains changes the response of glucose and insulin in your body, which accelerates fat melt. In addition, your body will more easily burn visceral fat (a deep fat layer) than subcutaneous fat (found under your skin, the fat you can see and grab).